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Training Log Archive: jonny crickmore

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Orienteering	12	15:26:41	71.81	(12:54)	115.57	(8:01)	1570
Cycling	10	6:10:00	79.16	(4:40)	127.4	(2:54)	1150
Running	9	4:06:08	29.74	(8:17)	47.86	(5:09)	500
S+C	5	2:45:00
	1	1:00:00
Track	2	21:32	4.47	(4:49)	7.2	(2:59)
Hills	1	13:52	2.01	(6:53)	3.24	(4:17)	360
Total	25	30:03:13	187.2		301.27		3580

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Tuesday Jun 30, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Monday Jun 29, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km

Thursday Jun 25, 2009 #

Running 20:00 [1] 3.5 km (5:43 / km)
shoes: VJ Integrator

Run to area

Orienteering 34:47 [3] 4.15 km (8:23 / km)
shoes: VJ Integrator

Picked up H14 map instead of one i had planned to do. So technically a bit easier than rest but still good. Was running while reading map which i havent been doing much out here.

Orienteering 1:21:37 [3] 9.81 km (8:19 / km)
shoes: VJ Integrator

A long course linne did for jukola training. Was nice too hot again but hitting most controls now no flow at all. Really tired today i guess 2 weeks non stop training out the back of jukola isnt ideal.

Wednesday Jun 24, 2009 #

Orienteering 1:19:07 [3] 9.18 km (8:37 / km) +50m 8:23 / km
shoes: VJ Integrator

LUNSEN!
Had been warned about this area by a lot of people.
So nice to start with a 2k leg with control on edge of map so if i missed it i would be a bit screwed. Ended up doing it with sara as i was a bit slow and found it only took about 16 min aswell. But for about 1k i didnt know where i was never good. Then rest of the course riddled with small errors but generally didnt go too badly. Just was soo hard as everything was exacly the same. But i can say i have orienteered on lunsen now at least.

Tuesday Jun 23, 2009 #

Orienteering 11:00 [4] 1.97 km (5:35 / km)
shoes: trainers

Loop 1
More sprints based in forest and urban. Too hot again

Orienteering 12:01 [4] 2.43 km (4:57 / km)
shoes: trainers

loop 2
just gaffled of loop 1 really little trouble in forested bits

Orienteering 13:13 [4] 2.44 km (5:25 / km)
shoes: trainers

loop 3
hot and very tired and struggled to run. In different area mix of urban and then in a forested park.

Orienteering 1:08:24 [3] 9.31 km (7:21 / km) +250m 6:29 / km
shoes: VJ Integrator

Summer series at Flaten
Lost so much time at the beginning always playing catch up. Lost about 7 min overall by 4. then had a generally good run losing about 2 min overall due to bad route choice at the end. 2 min behind john and 23 min behind winner.

Monday Jun 22, 2009 #

Running 13:00 [1] 2.5 km (5:12 / km)
shoes: trainers

Orienteering 7:07 [4] 1.78 km (4:00 / km)
shoes: trainers

Sprint loop 1
Urban area nice and fast. Really hot today over 25 degrees

Orienteering 6:11 [4] 0.97 km (6:23 / km) +20m 5:47 / km
shoes: trainers

Loop 2
Forest sprint much harder technically and slower underfoot

Orienteering 5:28 [4] 0.76 km (7:10 / km) +85m 4:36 / km
shoes: trainers

race up ski slope with controls dotted here and there half features taken off so made it a bit harder.

Orienteering 44:40 [3] 5.84 km (7:39 / km) +100m 7:03 / km
shoes: innovators

Out to paridise again as took so long last time so needed to collect controls in. Went round black loop and surprisingly spiked every control in a really good time.

Orienteering 22:02 [2] 2.45 km (9:00 / km) +50m 8:10 / km
shoes: VJ Integrator

did the detailed loop at paradise again a lot better than last time

Sunday Jun 21, 2009 #

Orienteering 1:55:22 [2] 10.12 km (11:24 / km) +200m 10:22 / km
shoes: VJ Integrator

In paradise today. Nick and john went and hung some kites while me and matt went and did this little loop. It was very detailed and 3k loop took us 45min. Then did this red loop aimed at 50min ended up taking 80 just got really lost and medium legs and found it very hard to relocate. Everything is just so similar.

Saturday Jun 20, 2009 #

Running 38:45 [3] 6.81 km (5:41 / km) +150m 5:08 / km
shoes: trainers

vasteros hash on an island. Quite nice but was very short some nice hills a lot of the chalk was hard to find though.

C • what?? 7

S+C 10:00 [1]

Friday Jun 19, 2009 #

Orienteering 14:45 [4] 3.55 km (4:09 / km)
shoes: trainers

Sprint race from Nicks house. Didn't have a great run just chalk controls drawn on ground hard to find and map was confusing with being allowed through olive green now.

Orienteering 11:57 [4] 2.67 km (4:29 / km)
shoes: trainers

Chasing sprint i won first round by 20sec so kept seeing krister behind me. Running quicker than them but messed up quite a bit and they knew the area slightly but won in the end only just won second race but overall by aboyut 30sec.

Note
(rest day)

Midsummer today which is a big holiday in sweden. Similar to thanksgiving so pretty much ate all day was really good. So only the short sprint races tonight and doing another hash tomorrow so having an easiesh time. Hard doing this training straight out of the back of jukola.

Thursday Jun 18, 2009 #

Running 30:00 [3] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: innovators

ran to the starts and finish from his house.

Orienteering 1:15:00 [3] 8.8 km (8:31 / km) +100m 8:04 / km
shoes: innovators

Did a course mainly revolved around butterfly loops with legs inbetween. Went out with torbjorn so one went one way round and other the other then met at middle at the end. Then a couple of legs before start of next butterfly loop. we had no controls so finding features oh and no paths on map. Torbjorn was doing a leg i was following to a start of a butterfly and we ended up about 100m from the right place. Then set off and it wasn´t right eventually got lost for a very long time good relocation practice though. Overall was quite good though not lots of mistakes struggled to find the control feature alot.

Wednesday Jun 17, 2009 #

Orienteering 52:37 [1] 4.69 km (11:13 / km) +50m 10:39 / km
shoes: innovators

Line course planned by nick at skala. Was nice was with schnitzer who took quite a lot longer than me. Felt good though and found about 95% of features on the line.

Orienteering 35:34 [3] 3.72 km (9:34 / km) +30m 9:11 / km
shoes: innovators

Just a little course with training kites. Area was "variable" mostly brashings and marshes which were tough then nice on top of the hills. Spiked all but one control so very happy with that. Was soo tired by now.

Running 56:33 [3] 10.04 km (5:38 / km) +100m 5:22 / km
shoes: trainers

Went hashing with some absolutely crazy people. Was fun though much more interesting than just going for a run and the "drinks stop" were interesting with john downing a lot slightly worried as he was driving back.
Then thery do this circle thing and nominate people to the middle for some strange reason and sing songs and down more beer.

Tuesday Jun 16, 2009 #

Orienteering race 1:10:53 [3] 9.57 km (7:24 / km) +200m 6:42 / km
shoes: VJ Integrator

Summer series at agesta.
Made quite a lot of mistakes trying to do it quickly just coul´dnt navigate. Lost about 13 min overall with a big mistake on one control ending up on the wrong hill and at 13 before 12. Then won leg 12-13:) Ended up quite a long way down. only 3 min behind gg who just jogged it. But beaten by olle bostrom by 21min he is a swedish jwoc runner though.

Monday Jun 15, 2009 #

Orienteering 53:56 [3] 6.86 km (7:52 / km) +130m 7:11 / km
shoes: innovators

Went training with gustav and krister from club hut. Was thrown in at the deep end in a very technical area in ulvsjon. Was pretty hard to pick off the features no kites aswell so had to know were i was well gustav told us if we were right or wrong.

Sunday Jun 14, 2009 #

Orienteering race 1:01:00 [4] 9.5 km (6:25 / km) +275m 5:37 / km
shoes: innovators

JUKOLA
Had a brilliant run. Area similar to kyloe but there was elephant tracks pretty much everywhere so just ran hard pulled up 90 places for our team and beat the Ravinen first team runner.
Our team ended up somewhere like 160th
https://results.jukola.com/tulokset/se/j2009_ju/ki...

Saturday Jun 13, 2009 #

Event: Jukola 2009

Orienteering 50:00 [2] 5.0 km (10:00 / km) +30m 9:43 / km
shoes: VJ Integrator

training area at jukola

Thursday Jun 11, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Wednesday Jun 10, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Tuesday Jun 9, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Running 13:35 [2] 3.0 km (4:32 / km) +30m 4:19 / km
shoes: trainers

Track intervals 11:06 [5] 3.6 km (3:05 / km)
shoes: trainers

10x400 session with 45-50sec recovery. Couldn't cope with short recovery and not feeling brilliant. So missed the 8th one so only did 9 of them
Splits very inconsistent ranging from 70-77

Note
(injured)

Knee hurting quite a bit after intervals so going to lay off now until jukola

Monday Jun 8, 2009 #

Cycling 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km
shoes: trainers

Sunday Jun 7, 2009 #

Note
(rest day)

Saturday Jun 6, 2009 #

S+C 45:00 [3]

Quick sesh before cricket.

1:00:00 [2]

what a match batted full 50 overs for about 3 hours got 133 not out then keeped for 3 hours my body is aching so much. Like cant move right now.

C • Aching! 8

Friday Jun 5, 2009 #

Running 44:42 [3] 10.49 km (4:16 / km) +100m 4:04 / km
shoes: trainers

Wasnt feeling brilliant so took it easiesh and shortened it by about 4k avoiding the hill.

Thursday Jun 4, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 10:00 [3]

Cycling 24:00 [2] 7.4 km (3:15 / km) +50m 3:08 / km
shoes: trainers

Hills 13:52 [5] 3.24 km (4:17 / km) +360m 2:45 / km

12x270m (30m climb) 90 second active recovery
3 min recovery after 3 of them

70
68
69
71
68
70
71
69
72
72
68
64

Reall happy with conisistency as all in a range of 4 sec apart from last one where i gave it all i had left

Running 15:00 [2] 3.5 km (4:17 / km)

Wednesday Jun 3, 2009 #

Cycling 30:00 [2] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 10:00 [4]

S+C 15:00 [2]

S+C 10:00 [1]

Cycling 40:00 [2] 15.0 km (2:40 / km) +100m 2:35 / km
shoes: trainers

Tuesday Jun 2, 2009 #

Cycling 11:00 [3] 5.0 km (2:12 / km) +50m 2:06 / km
shoes: trainers

Cycling 15:00 [2] 5.0 km (3:00 / km) +50m 2:51 / km
shoes: trainers

Track (Intervals) 10:26 [5] 3.6 km (2:54 / km)
shoes: trainers

12x300
one easy with short recovery then one hard with longer recovery
53-54 for slow one
50-51 for fast ones
got a 48 on last one though. Tiring in the sun again even though it was evening.

Running 14:33 [3] 3.02 km (4:49 / km) +70m 4:19 / km
shoes: trainers

Monday Jun 1, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km

S+C 45:00 [3]

Legs are killing so all upper body and bit of core.
exercise sets reps weight

Arm rows 10 12 10
Bench press 7 12 7.5
Lateral raises 5 12 4

V tip Crunches 4 25
Knees bent Crunches 4 25

S+C 10:00 [1]

S+C 10:00 [2]

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