Training Log Archive: jonny crickmoreIn the 31 days ending Jan 31, 2023:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Jan 31, 2023 #
Cross Training 1:00:00
ahr:132 max:156
Some steady efforts. Struggling to put in consistent effort/cadence like on bike.
Running 39:55 7.92 km (5:02 / km) +161m 4:34 / km
ahr:144 max:178 shoes: Merrell Nova
Toe iffy after run
(4,2)
Monday Jan 30, 2023 #
S+C 45:00 [0]
Cross Training 30:00 [1]
ahr:115 max:127
Cross Training 45:01 [1]
ahr:113 max:161
Sunday Jan 29, 2023 #
Orienteering 1:22:23 [3] 17.64 km (4:40 / km) +241m 4:22 / km
ahr:153 max:184 shoes: X-Talon 255 2
Very nice run round the park as expected. Lots of path running and minimal brambles. Feeling tired but comfortable/strong. Never pushed but always in the long run cruise.
Toe got pretty sore at around 65 min and pretty bad in the evening.
Evidently this weekend was a bit too much.
(5,3)
Saturday Jan 28, 2023 #
Running 14:09 2.74 km (5:10 / km) +12m 5:03 / km
ahr:133 max:145 shoes: X-Talon 255 2
Running 40:13 11.2 km (3:35 / km) +136m 3:23 / km
ahr:173 max:191 shoes: Adizero XCS spikes
https://results.sporthive.com/events/7024041154295...
Fun race, felt like I paced it well again and possibly slightly closer to others than at Yorkshires a few weeks ago. Had a good battle with some Keswick lads especially Sam, think I overtook him on the downhill on all three laps.
Team came 3rd I was our 10th counter so not much help. Impressive depth with 9 of us from 35th to 61st (68s spread). Hopefully can get a bit fitter by Nationals and get a bit closer to the big Hallamshire group and Peter.
Laps
5:36 (start section)
11:21 - 11:26 - 11:29
Just so happy to be back racing, need to be patient though as these things are very motivating and want to build back properly after the injury.
(3,1)
Running 17:30 3.39 km (5:09 / km) +31m 4:56 / km
ahr:173 max:183 shoes: X-Talon 255 2
Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adizero XCS spikes
Friday Jan 27, 2023 #
Running 33:55 7.41 km (4:35 / km) +111m 4:15 / km
ahr:129 max:159 shoes: X-Talon 255 1
Trying out some new spikes. Didn't hurt the toe but wasn't a huge fan of them. Take them and X-talons tomorrow and see how muddy it is.
S+C 15:00 [0]
Thursday Jan 26, 2023 #
S+C 20:00 [0]
Wednesday Jan 25, 2023 #
Cross Training 44:59 [1]
ahr:119 max:142
Cross Training 45:00 [1]
ahr:110 max:119
Tuesday Jan 24, 2023 #
S+C 15:00 [0]
Running 1:07:41 15.05 km (4:30 / km) +388m 3:59 / km
ahr:144 max:180 shoes: X-Talon 255 1
10(2) 8x30s inclines jog back (2) 10
Good. A lot slipper than expected so did the 30s on the path.
(3,1)
Monday Jan 23, 2023 #
S+C 45:00 [0]
Cross Training 35:00 [1]
ahr:118 max:135
Running 43:21 [2] 8.1 km (5:21 / km) +132m 4:57 / km
ahr:148 max:181 shoes: Hoka Challengers
Toe not great, hoping just a bad shoe choice.
(4,3)
Sunday Jan 22, 2023 #
Cross Training 1:15:00
ahr:119 max:133
Saturday Jan 21, 2023 #
Running 12:39 2.94 km (4:18 / km)
ahr:129 max:140 shoes: Reebok Floatride
Running 45:26 11.0 km (4:08 / km) +250m 3:43 / km
ahr:142 max:182 shoes: Adidas Adizero Boston 10
5x6 (90s)
Pace - Gradient - distance + climb (-1% for treadmill reasons)
4:25 - 7% - 1.43 + 86m
4:25 - 7% - 1.43 + 86m
3:55 - 4% - 1.53 + 46m
3:25 - 1% - 1.75
3:20 - 1% - 1.80
Last two felt quite fast, not too surprising at the moment.
(4,2)
Running 13:42 2.73 km (5:01 / km) +79m 4:23 / km
ahr:145 max:153 shoes: Reebok Floatride
Cross Training 30:00 [1]
S+C 40:00 [0]
Friday Jan 20, 2023 #
Cross Training 45:00 [2]
ahr:123 max:140
Running 15:01 3.0 km (5:00 / km) +60m 4:33 / km
ahr:136 max:150
Seemed good and the advantage of doing uphill without needing to come back down.
Thursday Jan 19, 2023 #
Running 1:03:18 [2] 12.42 km (5:06 / km) +324m 4:30 / km
ahr:158 max:182 shoes: X-Talon 255 1
(2,1)
S+C 30:00 [0]
Wednesday Jan 18, 2023 #
Cross Training 30:02 [2]
ahr:124 max:154
Cross Training 1:00:00
ahr:141 max:164
30 tempo @ 275W + 4x20s
Tuesday Jan 17, 2023 #
Running 54:14 10.95 km (4:57 / km) +251m 4:27 / km
ahr:134 max:184 shoes: X-Talon 255 1
Cold out and all soft ground frozen but toe held up well.
Did the sprints on concrete though and the x-talon concrete combo felt really good for it.
Monday Jan 16, 2023 #
Cross Training 55:01 [1]
ahr:112 max:127
S+C 45:00 [0]
Sunday Jan 15, 2023 #
S+C 45:00 [0]
Running 13:50 3.21 km (4:18 / km) +13m 4:13 / km
ahr:122 max:133 shoes: Merrell Nova
Orienteering 32:15 [3] 6.96 km (4:38 / km) +117m 4:16 / km
ahr:137 max:172 shoes: X-Talon 255 2
Just ran blue as not to push the injury. Really fun area, I was a bit useless at navigating though.
(5,2)
Running 18:46 3.41 km (5:30 / km) +41m 5:12 / km
ahr:123 max:144 shoes: X-Talon 255 2
Saturday Jan 14, 2023 #
Running 1:18:14 16.9 km (4:38 / km) +448m 4:05 / km
ahr:142 max:180 shoes: X-Talon 255 2
10 (3) 5x2(1) 5x30s hills (3) 10
A session :) Nice soft grass and feeling pretty good.
(5,1)
Cross Training 30:00 [1]
Friday Jan 13, 2023 #
Cross Training 1:00:01 [1]
ahr:129 max:190
Thursday Jan 12, 2023 #
Running 51:31 9.99 km (5:10 / km) +232m 4:37 / km
ahr:147 max:184 shoes: X-Talon 255 1
Finished with a steady 5x1(1) at the end.
(4,1.5)
S+C 40:00 [0]
Wednesday Jan 11, 2023 #
Cross Training 55:00 [1]
ahr:121 max:141
Cross Training 1:05:00 [1]
ahr:124 max:152
Tuesday Jan 10, 2023 #
Running 44:37 [2] 8.9 km (5:01 / km) +231m 4:26 / km
ahr:153 max:180 shoes: Merrell Nova
(4,1). Sore to begin but much better after first 15.
S+C 20:00 [0]
Monday Jan 9, 2023 #
Cross Training 45:01 [1]
ahr:127 max:172
S+C 45:00 [0]
Saturday Jan 7, 2023 #
Running 11:45 2.46 km (4:47 / km)
ahr:126 max:154 shoes: X-Talon 255 2
Running race 39:47 10.49 km (3:48 / km)
ahr:115 max:139 shoes: X-Talon 255 2
Probably not the most sensible way to do my longest run in a couple of months and first hard workout.
Aimed to set off easy and monitor it then move through if okay. I felt like I set off steady and relative to others I did because from 500m I didn't get overtaken by a single person the whole race and moved through. I did slow down quite considerably though, the 5 lap!! course did deteriorate a bit.
Lap times
7:08, 7:19, 7:29, 7:41, 7:38
Good job I came though as there was a few dropouts and I ended up as a counter and we won by 3 points just pipping Leeds again.
Toe definitely worse on this than other runs this year but not considerable. Have to wait and see the reaction.
(5,3)
Friday Jan 6, 2023 #
Running 27:54 5.49 km (5:05 / km) +84m 4:43 / km
ahr:134 max:146 shoes: Merrell Nova
(2,1)
S+C 15:00 [0]
Wednesday Jan 4, 2023 #
Running 45:02 [3] 9.16 km (4:55 / km) +232m 4:22 / km
ahr:168 max:188 shoes: X-Talon 255 1
Pain (3,,2)
Tuesday Jan 3, 2023 #
Cross Training 45:00 [3]
ahr:133 max:160
S+C 40:00 [0]
Monday Jan 2, 2023 #
Note
(injured)
Decided to take a small break beginning of December with the toe still troubling me. That grew more than planned not helped due to the ice either.
Toe still an issue but feeling better and not had many bad reactions to last 4 or 5 runs I've done (mostly run walk training). Grass especially is nice. Hope to get back into a routine again in the next week or two and just see where the season goes from there.
Main aim is to be fit and healthy and then will race whatever fits. Been on a steady decline of running training over the last 5 years due to injuries and would be nice to get back to 2017/2018 levels of training again but any consistency would be a success.
S+C 30:00 [0]
Running 9:02 2.24 km (4:02 / km)
ahr:124 max:137 shoes: NB 880 2
Cross Training 30:01 [1]
ahr:133 max:161
Running 12:22 [3] 2.57 km (4:49 / km) +79m 4:10 / km
ahr:153 max:180 shoes: NB 880 2
Pain (4,3)
Sunday Jan 1, 2023 #
Running 34:08 7.72 km (4:25 / km) +118m 4:06 / km
ahr:155 max:187 shoes: X-Talon 255 1
Tried a bit harder on the 4s and it was pretty tough. Jogged slowly the inbetweens instead of walking so pretty much a continuous run.
(3,1)
Cross Training 30:00 [1]