Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jonny crickmore

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	47	25:42:19	202.69	(7:37)	326.19	(4:44)	4624
Cross Training	27	21:28:10
S+C	24	11:15:00
Orienteering	4	2:26:23	16.26	(9:00)	26.17	(5:36)	868
Total	76	60:51:52	218.95		352.36		5491
[1-5]	46	28:03:42

3:10

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Sunday Mar 31, 2019 #

10 AM

Running 13:30 [2] 2.39 km (5:38 / km) +14m 5:28 / km
shoes: X-talon 225 2nd

Standard BUCS relay grim feeling. Also ankle wasn't great.

Orienteering 31:42 5.49 km (5:46 / km) +253m 4:42 / km
shoes: X-talon 225 2nd

BUCS relay Dumyat.

Respectable runs by Finn and Will. Out in 8th maybe. Medals were gone but some battles to be had. Mostly 30s out after Aidan Rigby was the target. Felt good on the ups and a bit steady down with the ankle. Never gained much on Aidan until I had a shorter gaffle and got ahead. A pretty good 6th in the end.

Heriot-Watt got 3rd Men's team overall which was nice too.

It's been a fun 8 years of BUCS. I'm not going to miss that Sunday morning feeling though.

C • 8 years 14

Running 16:49 [2] 2.93 km (5:44 / km) +39m 5:23 / km
shoes: X-talon 225 2nd

Saturday Mar 30, 2019 #

8 AM

Running 23:01 [2] 4.99 km (4:37 / km)
shoes: Saucony Mileage 3

Shakeout with Erik and bumped into Sasha too.

1 PM

Running 18:54 [2] 3.63 km (5:12 / km) +105m 4:33 / km
shoes: Oroc 280 5

WU. Looping on the flat bits and then most the way to the start but walked the last uphill section.

Orienteering 52:33 9.39 km (5:36 / km) +328m 4:46 / km
shoes: Oroc 280 5

BUCS Individual. Birnam Hill -- 1st

Standard BUCS approach of go out hard and hang on. Lard had kindly planned a downhill (and very enjoyable) course on a perfect sunny Scottish day. Was clean and got Ben in my sights after about 10min. Took a long time to reel him in. I got close but then took a routechoice climbing up a cliff. I am very scared of heights and had a mild freak out. By the time I summited Ben was gone. But got back and into the butterfly with Tam just behind me.
Clean through and out with a small gap on Tam and Ben and went hard on the next downhill then got Jamie and Paul in my sights.
Jamie is my lucky BUCS mascot so I knew it was a good day. A few wobbles and a bonk into the finish but all good and very happy with the run.

Calves now a bit tight and went over my left ankle twice so icing atm and hope to be good for tomorrow.

Running 14:23 [2] 2.63 km (5:28 / km) +69m 4:50 / km
shoes: Oroc 280 5

Nice WD.
After nearly every hard race now I lose my voice afterwards.

Friday Mar 29, 2019 #

8 AM

Running 18:51 [2] 4.36 km (4:19 / km)
shoes: Saucony Mileage 3

A day of eating more than training to try and feel better.
Looking forward to BUCS number 8 at the weekend. Anybody know any good degrees to get me up to 10?

Thursday Mar 28, 2019 #

7 AM

Running 12:00 [2] 2.6 km (4:37 / km)
shoes: Saucony Mileage 3

S+C 55:00 [0]

4 PM

Running 41:25 [2] 9.01 km (4:36 / km) +99m 4:21 / km
shoes: Saucony Mileage 3

Completely dead. Stopped and walked at times at the end.

Wednesday Mar 27, 2019 #

7 AM

S+C 10:00 [0]

4 PM

Running 1:04:42 [2] 12.84 km (5:02 / km) +319m 4:29 / km
shoes: Saucony Mileage 3

Nice evening and nice run with Liam exploring the old golf course and quarry area. Legs very tired going uphill but hoping a couple of flatter easier days will sort them out before the weekend.

Tuesday Mar 26, 2019 #

7 AM

Running 1:09:52 15.1 km (4:38 / km) +275m 4:14 / km
shoes: Saucony Mileage 3

Blackford and Braids with a few hill efforts thrown in. More of a grind after gym last night and a lot into a headwind.

4 PM

Running 12:00 [2] 2.6 km (4:37 / km)

Cross Training 32:00 [0]

12-10x40/20-10

9 PM

S+C 10:00 [0]

Monday Mar 25, 2019 #

7 AM

Running 27:14 [2] 6.01 km (4:32 / km) +21m 4:27 / km
shoes: Saucony Mileage 2

M^4

4 PM

Running 58:38 [2] 13.39 km (4:23 / km) +39m 4:19 / km
shoes: Saucony Mileage 3

S+C 1:00:00 [0]

Sunday Mar 24, 2019 #

Note

Also lots of time on feet with about 90min walking between stations and marshalling and then 90min standing whilst marshalling the first half.

9 AM

Cross Training 1:42:45 [0]

Cycle to Livingston.

Strong headwind and rain. Fantastic

1 PM

Running 55:45 13.89 km (4:01 / km) +81m 3:54 / km
shoes: Saucony Mileage 3

Went to road relays to marshall and run a slow leg for the 2nd team if need be. In the end only 5 people turned up so ran last leg in 1st team. My condition was not much quicker than 4min/ks. A bit excited to begin with up the hill but then eased nicely. As it got downhill and big tailwind I think I could of walked at 4min/ks but all felt very easy.
Pretty confident I was the fastest in full length lycra, long sleeves and gloves.

8 PM

S+C 10:00 [0]

Saturday Mar 23, 2019 #

7 AM

Cross Training 40:00 [0]

Cycling to and from Pentlands

Running 1:14:40 [2] 14.47 km (5:10 / km) +569m 4:19 / km
shoes: Roclite 290

Lovely morning for a Pentlands run. Tough chilly wind at times but very enjoyable nonetheless.

4 PM

Running 12:00 [2] 2.6 km (4:37 / km)
shoes: Saucony Mileage 3

Cross Training 30:00 [0]

10-10x40/20-10

9 PM

S+C 10:00 [0]

Friday Mar 22, 2019 #

7 AM

Running 55:08 12.68 km (4:21 / km) +96m 4:11 / km
shoes: Saucony Mileage 3

IW. Tried to up the effort to cruisey tempo on the WoL. Nearly broke those 4min/k's.

8 PM

S+C 10:00 [0]

Thursday Mar 21, 2019 #

7 AM

Running 12:00 [2] 2.6 km (4:37 / km)

S+C 1:00:00 [0]

Cross Training 12:00 [0]

Started a quick Watt bike session but feeling pretty spent so jibbed it.

5 PM

Running 45:33 [2] 10.58 km (4:18 / km) +96m 4:07 / km
shoes: Saucony Mileage 3

Wednesday Mar 20, 2019 #

S+C 10:00 [0]

4 PM

Cross Training 30:00 [0]

Watt bike

Running 1:06:16 [2] 12.95 km (5:07 / km) +507m 4:17 / km
shoes: Roclite 290

Off the bike for a nice hilly Pentlands run home.

Tuesday Mar 19, 2019 #

7 AM

Cross Training 50:00 [0]

4 PM

Running 1:00:19 13.45 km (4:29 / km) +265m 4:05 / km

B&B with a few uphill efforts. Calf got a bit sore in last minute or so of the run.

8 PM

S+C 10:00 [0]

Monday Mar 18, 2019 #

7 AM

Running 13:00 [2] 2.6 km (5:00 / km)

Cross Training 30:00 [0]

Watt bike. Some random efforts thrown in.

4 PM

Running 57:09 [2] 13.35 km (4:17 / km) +29m 4:14 / km
shoes: Saucony Mileage 3

Work to gym to home.

I felt so ridiculously uncoordinated on flat tarmac. Not sure my legs could of gone much quicker.

S+C 1:00:00 [0]

Sunday Mar 17, 2019 #

7 AM

Running 57:45 [2] 10.93 km (5:17 / km) +336m 4:35 / km
shoes: Roclite 290

Run in snowy Pentlands. Saw some off path controls. Not sure what it was for though.

C • Carnethy MM 1

Cross Training 48:00 [0]

Cycling there and back with a detour.

3 PM

S+C 10:00 [0]

Saturday Mar 16, 2019 #

7 AM

Running 18:00 [2] 3.9 km (4:37 / km)

To CSE. Oh it doesn't open till 9. Back home. Different gym card and to and from Commonwealth pool.

Cross Training 50:00 [0]

The one Watt bike was occupied so just easy on a static bike. Nice view watching the snow come down. Saw Dalkeith run off north. Wondered what exciting adventure they were off to. 15min later they return with some food. What an anticlimax.

11 AM

Running 59:16 [2] 12.65 km (4:41 / km) +156m 4:25 / km
shoes: Saucony Mileage 3

Meadows with Laura. Then to blackford. Watch KB5. Slip and slide over the hill to watch again with Dan and Sasha. Then aldi and home.

3 PM

Running 13:00 [2] 2.6 km (5:00 / km)

Cross Training 30:00 [0]

Watt bike.
10-10x40/20-10

8 PM

S+C 10:00 [0]

Friday Mar 15, 2019 #

8 AM

Running 29:50 [2] 6.47 km (4:37 / km) +22m 4:32 / km
shoes: Saucony Mileage 3

Nice run. Pretty heavy legs and hefty headwind.

Cross Training 3:00 [0]

Managed 3min on the Watt bike at uni and just couldn't hack it

8 PM

S+C 10:00 [0]

Thursday Mar 14, 2019 #

7 AM

Running 6:00 [2] 1.3 km (4:37 / km)

S+C 1:00:00 [0]

8 AM

Cross Training 30:00 [0]

Watt bike with 10x40/20.

6 PM

Running 13:16 [2] 2.99 km (4:26 / km) +14m 4:20 / km
shoes: Roclite 290

Orienteering 32:13 [3] 5.7 km (5:39 / km) +54m 5:24 / km
shoes: Roclite 290

Fun gaffled night-o on Craigmillar. Forgot what a good area it was and really well planned by Pedley. No match for Tam the Craigmillar king.

Running 16:13 [1] 2.99 km (5:26 / km) +36m 5:07 / km
shoes: Roclite 290

Wednesday Mar 13, 2019 #

7 AM

Running 13:00 [2] 2.6 km (5:00 / km)

Cross Training 35:00 [0]

Watt bike. Lower resistance, higher cadence than usual.

4 PM

Running 1:02:11 [2] 12.44 km (5:00 / km) +342m 4:24 / km
shoes: Roclite 290

Liam was boasting he knew all the routes in the Pentlands so I took him on some new ones. Some were barely trods but a nice run nonetheless.

7 PM

S+C 10:00 [0]

Tuesday Mar 12, 2019 #

7 AM

Running 13:00 [2] 2.6 km (5:00 / km)

Cross Training 1:05:00 [0]

Watt bike
15WU-20Tempo-5-10x40s/20s-15WD.

Again the 40/20 was the thing that really got everything hurting.

4 PM

Running 32:04 [2] 6.72 km (4:46 / km)
shoes: Saucony Mileage 3

Windy meadows with Laura. Heavy legs.

5 PM

S+C 10:00 [0]

Monday Mar 11, 2019 #

7 AM

Running 29:52 [2] 6.57 km (4:33 / km) +20m 4:29 / km
shoes: Saucony Mileage 2

Easy 30. Bit with AT. Went to gym to do some Watt bike but was circuit time so couldn't get on. Feeling quite tired anyway so not too fussed.

4 PM

Running 35:36 [2] 7.72 km (4:37 / km) +104m 4:19 / km
shoes: Saucony Mileage 3

Lap of seat with Alex

5 PM

S+C 1:00:00 [0]

Sunday Mar 10, 2019 #

8 AM

Running 38:44 [2] 7.24 km (5:21 / km) +209m 4:40 / km
shoes: Roclite 290

Nice morning on the seat.

11 AM

Cross Training 40:00 [0]

Easy on stationary bike

6 PM

S+C 10:00 [0]

Saturday Mar 9, 2019 #

7 AM

Cross Training 1:04:00 [0]

Borrowed Laura's bike. So nice. 24min out to Hunters Tryst then did longer back exploring south Edinburgh.

8 AM

Running 49:35 [3] 10.16 km (4:53 / km) +277m 4:18 / km
shoes: Roclite 290

Nice Pentlands very chilly and strong headwind for the out but blue skies and a nice morning outing.

5 PM

S+C 30:00 [0]

Core circuit

Friday Mar 8, 2019 #

8 AM

Running 21:23 [2] 4.84 km (4:25 / km)
shoes: Saucony Mileage 3

To bus stop. Calf good

Cross Training 30:00 [0]

Watt bike at HW gym

5 PM

Cross Training 30:00 [0]

Swimming. 1km

Thursday Mar 7, 2019 #

7 AM

Running 6:00 [2] 1.3 km (4:37 / km)

To gym

S+C 1:00:00 [0]

8 AM

Cross Training 25:00 [0]

Attackpoint is a wonderful tool for sharing ideas so thanks to jayh on Kris' log for this 8min of lactic filled torment on the watt bike

8x40s/20s

7 PM

Running 12:28 [2] 2.75 km (4:32 / km)
shoes: Saucony Mileage 3

Orienteering 29:55 [3] 5.58 km (5:21 / km) +233m 4:26 / km
shoes: Oroc 280 5

Couldn't resist some whinny fwtn. Got a bit keen up the hill at the beginning but clean through butterfly so had a comfortable lead and so eased up and messed up.

Running 16:26 [2] 2.83 km (5:49 / km) +67m 5:12 / km
shoes: Saucony Mileage 3

Slipping my way to the big and home.

Wednesday Mar 6, 2019 #

Cross Training 2:00 [0]

An eventful ride to work as after about 2min an oncoming taxi never saw when turning right and crashed into me side on.
Luckily he just smashed my back wheel so got away unhurt.

Not entirely sure of the correct protocol but the driver was apologetic and ended up paying me some money to fix the bike.

Bike rather broken so just carried it home then sat on the couch for 20min waiting for my heart rate to go down.

C • Ouch! 1

7 AM

S+C 10:00 [0]

2 PM

Running 6:00 [2] 1.3 km (4:37 / km)

To gym

3 PM

Cross Training 50:00 [0]

Steady 50 on Watt bike

Running 26:29 [2] 5.2 km (5:05 / km) +144m 4:28 / km
shoes: Saucony Mileage 3

Into an easy run on seat

Tuesday Mar 5, 2019 #

7 AM

Running 28:29 [2] 5.07 km (5:37 / km) +167m 4:50 / km
shoes: Saucony Mileage 3

Got up the seat which was nice

3 PM

Running 10:51 [2] 2.2 km (4:56 / km)
shoes: Saucony Mileage 3

5x2(1) running walking with Laura.

4 PM

Cross Training 1:00:00 [0]

Aqua jogging with 10x2(1)

Monday Mar 4, 2019 #

Cross Training 1:20:00 [0]

IW,HFW

5 PM

Running 34:35 [2] 7.86 km (4:24 / km) +11m 4:22 / km
shoes: Saucony Mileage 3

Meadows. Tight calves

S+C 1:00:00 [0]

Sunday Mar 3, 2019 #

11 AM

Cross Training 3:10:00 [0]

More cycle exploring with Laura. Utilising the tailwind and rode back from Caldercruix on a sustrans route (75) the whole way. Thought being able to eat lunch on the middle of a training would be nice but got rather sleepy afterwards.

Saturday Mar 2, 2019 #

10 AM

Cross Training 18:05 [0]

Triathlon part 1 -- 750m swim at commie pool (25m ). A solid 18:05. Banned myself from doing breaststroke even though I think I'm quicker at it.

Running 5:00 [0] 1.3 km (3:51 / km)
shoes: Saucony Mileage 3

T1- About 11min in total. Out of pool, get stuff from locker, dry, change, run to CSE, put bag in locker, set the bike up to the right height and go.

C • T1 3

Cross Training 31:20 [0]

20k on the Watt Bike. Pretty hard effort

11 AM

Running 23:05 [2] 5.0 km (4:37 / km) +71m 4:19 / km
shoes: Saucony Mileage 3

T2 was a quick change and then mostly standing around waiting for satellites. Followed by an easy jog up the bog.

5 PM

S+C 30:00 [0]

Core circuit

Friday Mar 1, 2019 #

Cross Training 1:20:00 [0]

5 PM

Running 21:02 [3] 4.99 km (4:13 / km) +26m 4:07 / km

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