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Training Log Archive: jonny crickmore

In the 7 days ending Feb 27, 2022:

activity # timemileskm+m
  Running12 7:35:14 61.72(7:23) 99.32(4:35) 1267
  Cross Training3 2:23:04
  S+C3 1:20:00
  Orienteering1 33:30 4.4(7:37) 7.08(4:44) 66
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total14 12:21:48 67.98 109.4 1333
  [1-5]12 8:34:26

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MoTuWeThFrSaSu

Sunday Feb 27, 2022 #

7 AM

Running 25:36 intensity: (1:07 @0) + (10:22 @1) + (14:07 @2) 5.55 km (4:37 / km) +73m 4:20 / km
ahr:122 max:136 shoes: NB 680

To and from Gym.

S+C 20:00 [0]

Some leg/calf strength work.
8 AM

Running 35:47 [2] 6.32 km (5:40 / km) +231m 4:47 / km
ahr:149 max:176 shoes: Merrell Nova

Easy to BUCS at Wheata with Laura. Awesome single track along Birley edge(?) will definitely be back.
C • The ramp 1
1 PM

Running 33:58 [2] 6.52 km (5:13 / km) +94m 4:52 / km
ahr:166 max:189 shoes: Merrell Nova

Back after spectating the relay. Good fun and the best I've ever felt at BUCS relay.
Bit slow to get going after standing around getting chilly.

Saturday Feb 26, 2022 #

9 AM

Running 23:44 intensity: (52 @0) + (9:48 @1) + (12:50 @2) + (14 @3) 4.93 km (4:49 / km) +90m 4:24 / km
ahr:122 max:158 shoes: NB 880

Orienteering 33:30 intensity: (9 @0) + (1:51 @1) + (31:30 @2) 7.08 km (4:44 / km) +66m 4:31 / km
ahr:132 max:147 shoes: NB 880

Sprintervals out the back of the train station. Roughly 4x6(2).

Fun area I haven't run on very often. Lots of steps which is good to know if I need to practice. Maybe not pushing to the full but was pretty technical with some fake walls. Planned it in November and had mostly forgotten everything.

Running 19:26 intensity: (35 @0) + (1:42 @1) + (15:39 @2) + (1:07 @3) + (11 @4) + (12 @5) 3.88 km (5:00 / km) +64m 4:37 / km
ahr:137 max:176 shoes: NB 880

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

4 PM

Running 55:11 intensity: (37:11 @2) + (18:00 @5) 13.78 km (4:00 / km) +71m 3:54 / km
ahr:155 max:182 shoes: NB 880 2

6x3(90s) on the triangle.

1,2,4,6 with 70/30 tailwind to headwind, 3,5 opposite.
Paces - 3:02, 01, 09, 02, 11, 01

Feeling good, either the effort this morning helped me warm up or was motivated after watching National XC all afternoon.

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

Friday Feb 25, 2022 #

6 AM

Running 11:28 [2] 2.57 km (4:28 / km) +16m 4:20 / km
ahr:127 max:140 shoes: NB 680

Cross Training 35:01 [0]
ahr:109 max:158

Easy Elliptical

Running 14:10 intensity: (21 @0) + (10:17 @1) + (3:32 @2) 2.93 km (4:50 / km) +62m 4:22 / km
ahr:119 max:131 shoes: NB 680

5 PM

S+C 20:00 [0]

Thursday Feb 24, 2022 #

6 AM

Running 11:37 [2] 2.57 km (4:31 / km) +17m 4:23 / km
ahr:117 max:135 shoes: NB 680

Cross Training 48:02 [0]
ahr:127 max:165

Spinning
10 tempo (3) 10x30/30

Running 14:06 [2] 2.93 km (4:49 / km) +63m 4:21 / km
ahr:130 max:144 shoes: NB 680

1 PM

Running 46:11 intensity: (16 @0) + (35 @1) + (13:14 @2) + (12:41 @3) + (2:35 @4) + (16:50 @5) 10.02 km (4:37 / km) +160m 4:16 / km
ahr:159 max:190

Wednesday Feb 23, 2022 #

6 AM

Running 12:00 intensity: (14 @0) + (51 @1) + (10:55 @2) 2.63 km (4:33 / km) +17m 4:25 / km
ahr:129 max:139 shoes: NB 680

Cross Training 1:00:01 [0]
ahr:116 max:142

Elliptical

Running 13:53 intensity: (37 @0) + (9:47 @1) + (3:29 @2) 2.92 km (4:45 / km) +61m 4:18 / km
ahr:118 max:136 shoes: NB 680

5 PM

S+C 40:00 [0]

Tuesday Feb 22, 2022 #

6 AM

Running 24:56 intensity: (7 @0) + (5:27 @1) + (19:21 @2) + (1 @3) 5.22 km (4:46 / km) +62m 4:30 / km
ahr:127 max:139 shoes: NB 880 2

5 PM

Running 1:17:07 intensity: (1:00:00 @2) + (17:07 @5) 18.72 km (4:07 / km) +86m 4:02 / km
ahr:119 max:139 shoes: NB 880 2

6x800 (~75s) then 6x200.

Taper session before nationals which I am not doing so used it as a bit of a speed session and joined the front group for the first time.

2:27, 2:27, 2:22, 2:26, 2:25, 2:24
32, 32, 32, 31, 31, 31

Bit of a shame it's so tough to run 72/73s but hopefully the speed will return quickly as the base is there.
It was pretty windy but then it was always windy at Meadowbank and Saughton, which is my comparison.

Achilles okay during session but bit sore once I started the Warm down.

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

Monday Feb 21, 2022 #

5 PM

Running 36:04 [2] 7.83 km (4:37 / km) +100m 4:20 / km
ahr:150 max:181 shoes: Roclite 300

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