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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running8 8:18:02 60.52(8:14) 97.39(5:07) 2356
  S+C2 40:00
  Drills2 15:00 0.93(16:06) 1.5(10:00)
  Total10 9:13:02 61.45 98.89 2356
  [1-5]8 8:33:02
averages - weight:63kg
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WeThFrSaSuMoTu

Monday Oct 16 #

8 AM

Running 34:59 [2] 7.13 km (4:55 / km) +53m 4:44 / km

Easy morning jog. Quads are sore but not awful.
4 PM

Running 1:04:51 [2] 13.87 km (4:40 / km) +223m 4:20 / km
shoes: Asics Mileage 7

Lap of Braids. Then to and from gym.

Bit muddy, quads sore but otherwise manageable.
5 PM

S+C 15:00 [0]

Still not really doing anything

Sunday Oct 15 #

7 AM

Running 14:32 [2] 2.69 km (5:24 / km) +62m 4:51 / km
shoes: Asics Mileage 7

Nice little shakout
10 AM

Running 14:55 [2] 3.0 km (4:59 / km) +68m 4:28 / km
shoes: x-talon 212 4

WU. Checking the run out route

Running 1:16:40 [3] 14.97 km (5:07 / km) +943m 3:54 / km
shoes: x-talon 212 4

FRA relays leg 2 with Elkington

Last year we ran Hodgsons together and it worked well. I was marginally stronger and we both smashed the downhills. Today was identical but the marginally had become even more marginal.

Set off in 6th after a good run by Rhys who sounded like he didn't breathe the whole way round. A comfortable fast on the road down and then hit the up and Matt just bounces away. Thinking oh shit he has got fit in the lakes and is gonna kill me. Exciting to see a pack of 3 ahead with Clayton-Bowland and Keswick going through them. A nice carrot.

On the track we chilled out a bit gained on Ochils but kept the gap to Keswick. Then on climb went past Ochils pretty much straight away and just seemed to be holding Keswick and possibly catching Mercia who were a long way ahead. Wind was tough yet I felt okay and ran pretty much all of it with Matt on my heels. Over the top and nice little descent then had our gels and started on next climb.

Keswick got out of sight here. Mostly because we could only see about 30m by this point. Then hit the big descent and knew we had to push and by the bottom I was pretty much touching Mark Lamb. We lost maybe 30m on the long track run though. Then maybe another 10m on the slog back up but we kept running and occasionally Matt would drop off but then just get back on without me slowing at all.

Tried to go on the last descent but both a bit tired and jelly legged.

Amazed we managed to hold onto Keswick. It seemed Mark was having a rough day and Carl was out for a jog on the track back.

Then OJ and Coombsy smashed the Nav and got an 8min lead!!. Rob sealed the deal and amazing to win again.

Second fastest leg time behind Sasha and Jacob but only 30sec down and I thought before it may be more so happy with that. Great to see EUOC (Haries) come 2nd too.

Running 18:47 [2] 3.04 km (6:11 / km) +86m 5:25 / km
shoes: x-talon 212 4

WD. WIth a mix of the ShUOC gang.

Drills 5:00 [2] 0.5 km (10:00 / km)

Saturday Oct 14 #

5 PM

Running 1:06:42 [2] 10.35 km (6:27 / km) +556m 5:05 / km
shoes: x-talon 212 4

Recce of the main climb of leg 2 once I arrived from the YH. Avoided the big descent as thought it would cause enough damage just going slowly.

Feeling pretty good

Friday Oct 13 #

9 AM

Running 1:00:25 [2] 12.55 km (4:49 / km) +125m 4:35 / km
shoes: Asics Mileage 7

IW

Thursday Oct 12 #

7 AM

S+C 25:00 [0]
weight:63kg

4 PM

Running 1:07:36 intensity: (1:00:03 @2) + (7:33 @5) 13.79 km (4:54 / km) +79m 4:46 / km
shoes: Asics flats

Track

200(1) 300(1) 400(1) 500(5) 500(1) 400(1) 300(1) 200(1)

30,48,64,87,83,65,47,29

Nice to get a fast session in and not too much ahead of Sunday. With Sasha, Ali and Tam chasing after Alex. Forgot I needed to push off the line and so a few reps like the first 500 realised too late I needed to be going for it.

A nice starting point though for the winter.

Drills 10:00 [2] 1.0 km (10:00 / km)

Wednesday Oct 11 #

9 AM

Running 1:18:35 [2] 16.01 km (4:54 / km) +163m 4:40 / km
shoes: Asics Mileage 7

IW-absolute grind

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