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Training Log Archive: jonny crickmore

In the 7 days ending Nov 21, 2021:

activity # timemileskm+m
  Running7 6:38:59 51.65(7:44) 83.12(4:48) 1470
  S+C1 30:00
  Drills2 20:00 0.62 1.0
  Total8 7:28:59 52.27 84.12 1470
  [1-5]7 6:57:24

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MoTuWeThFrSaSu

Sunday Nov 21, 2021 #

Note
(injured) (sick)

Yesterday evening a head cold developed. Not feeling too bad just some mild symptoms. I suspect this has been lingering since SPOOK and finally emerged.
First cold for a long while though so it was coming.

Also ankle a little sore.

Saturday Nov 20, 2021 #

7 AM

Running 14:47 intensity: (19 @0) + (12:12 @1) + (2:16 @2) 3.05 km (4:50 / km) +38m 4:33 / km
ahr:120 max:129

10 AM

Running 9:44 intensity: (27 @1) + (44 @2) + (3:46 @3) + (3:42 @4) + (1:05 @5) 1.63 km (5:59 / km) +80m 4:48 / km
ahr:160 max:182

Running 1:05:48 intensity: (10:00 @3) + (45:48 @4) + (10:00 @5) 11.34 km (5:48 / km) +560m 4:39 / km
ahr:168 max:188 shoes: X-Talon 255 1

Dark Peak Club Champs

Route - https://www.dpfr.org.uk/uploads/posts/files/2021-1...
Handicap Start List - https://www.dpfr.org.uk/posts/view?id=2119

Fun route. Pretty much all in terrain. Don't think I caught any time on Euan to one but then went a bit further left on 2 and it was evidently a good route as had managed to catch Euan and Neil.

After three I split from Euan and he headed to the firebreak on the left and I went up the right of the trees. Again my route must of been better as ended up a fair way ahead.

Ankle got pretty bad towards four so stuck to the path to finish.

A really fun race, proper tough fell running.

Shame about the ankle as it had been feeling better just going to have to be careful again for a while and try and strengthen/fix the weaknesses.

Friday Nov 19, 2021 #

7 AM

Running 56:43 intensity: (14 @0) + (1:56 @1) + (54:33 @2) 11.42 km (4:58 / km) +194m 4:35 / km
ahr:133 max:144 shoes: Merrell Nova

Thursday Nov 18, 2021 #

7 AM

Running 31:01 intensity: (9 @0) + (16 @1) + (29:13 @2) + (1:23 @3) 6.35 km (4:53 / km) +103m 4:31 / km
ahr:141 max:152 shoes: Merrell Nova

5 PM

Running 57:17 intensity: (53 @0) + (20:08 @1) + (35:12 @2) + (36 @3) + (8 @4) + (20 @5) 12.65 km (4:32 / km) +130m 4:18 / km
ahr:125 max:177

Drills 10:00 [2]

Wednesday Nov 17, 2021 #

7 AM

S+C 30:00 [0]

Core + Glutes
5 PM

Running 1:11:49 [2] 14.77 km (4:52 / km) +279m 4:27 / km
ahr:150 max:187 shoes: NB 880

Easy Loxley Combo. First 15 with Laura.

Tuesday Nov 16, 2021 #

5 PM

Running 1:31:50 intensity: (1:06:50 @2) + (25:00 @5) 21.92 km (4:11 / km) +85m 4:07 / km
ahr:135 max:162 shoes: NB 880

4 Bondarenkos with 400m jog recovery.

Bondarenko = 400 float, 400 fast, 300 float, 300 fast, 200 float, 200 fast, 100 float, 100 fast. So 2k in total.

85, 73, 63, 55, 42, 35, 21, 18 (2:00)
82, 72, 65, 55, 44, 36, 22, 19 (1:55)
83, 73, 69, 53, 44, 34, 22, 18 (2:01)
80, 74, 65, 56, 44, 35, 22, 17.

2ks in 6:32, 6:34, 6:36, 6:32.

Was planning to do 5 but felt tired going to the track and during the session. Not sure if it was the 90miles last week or the 9 pints. Probably the latter.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: NB 880

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