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Training Log Archive: jonny crickmore

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running36 17:39:35 127.67(8:18) 205.47(5:09) 4253
  Orienteering21 15:48:05 95.34(9:57) 153.44(6:11) 4027492c
  S+C5 2:48:42 3.64(46:23) 5.85(28:49) 66
  Drills8 1:40:39 5.06(19:52) 8.15(12:21) 29
  Cross Training2 45:00
  Total38 38:42:01 231.72 372.92 8375492c
  [1-5]38 38:40:05

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Tuesday Apr 30, 2013 #

5 PM

Running 17:00 [2] 3.16 km (5:22 / km) +73m 4:49 / km
shoes: Adidas Adizero Boston 2013

Drills 5:01 [1] 0.54 km (9:23 / km)
shoes: Adidas Adizero Boston 2013

Running 4:55 intensity: (1:30 @3) + (3:25 @5) 1.42 km (3:27 / km) +18m 3:15 / km
(injured) shoes: Adidas Adizero Boston 2013

Started intervals but could feel something in the knee so not worth any risk and stopped. Only the odd pain going downhill/downstairs
C • Knee 3

Running 12:00 [2] 2.34 km (5:07 / km) +14m 4:58 / km
shoes: Adidas Adizero Boston 2013

Monday Apr 29, 2013 #

5 PM

Running 25:44 [2] 5.29 km (4:52 / km) +212m 4:03 / km
shoes: Adidas Adizero Boston 2013

Easy jog before circuits still finding me some climbs and feeling good

S+C 43:55 [1] 1.32 km (33:13 / km) +3m 32:51 / km
shoes: Adidas Adizero Boston 2013

Circuits

Drills 37:36 [1] 2.29 km (16:25 / km) +13m 15:58 / km
shoes: Adidas Adizero Boston 2013

Starting to tire now and also slight soreness in R knee on slowing down after strides never had pain there before so see what happens tomorrow. On high alert.

Running 3:11 [2] 0.66 km (4:48 / km)
shoes: Adidas Adizero Boston 2013

Sunday Apr 28, 2013 #

10 AM

Running 9:30 [2] 1.76 km (5:23 / km) +70m 4:30 / km
shoes: Inov-8 x-talon race pair

Orienteering 1:04:58 [3] 7.95 km (8:10 / km) +259m 7:02 / km
27c shoes: Inov-8 x-talon race pair

Rivelin

Got bus out.
A ridiculously physical area heather, rocky,brambley ,brashings, marshy and hilly had it all. The odd amazing bit but mostly a slog quite nice technical challenge in places.
C • Was this.... 2

Running 34:49 [2] 6.87 km (5:04 / km) +113m 4:41 / km
shoes: Inov-8 x-talon race pair

Ran back starting to bonk towards the end

Saturday Apr 27, 2013 #

8 AM

Running 10:00 [2] 2.18 km (4:36 / km) +27m 4:20 / km
shoes: Adidas Adizero Boston 2013

Drills 3:05 [2] 0.39 km (7:50 / km) +1m 7:44 / km
shoes: Adidas Adizero Boston 2013

Running 17:13 [4] 4.94 km (3:29 / km) +63m 3:17 / km
shoes: Adidas Adizero Boston 2013

Parkrun Tempo

Amazed with the time considering how easy it felt. Think could potentially go 16:15 at some point. Probably race one in about a month

Running 33:12 intensity: (27:59 @2) + (5:13 @5) 6.91 km (4:48 / km) +101m 4:29 / km
shoes: Adidas Adizero Boston 2013

After parkrun had about 4min just chilling then jog to bingham to do 6x50sec hills. These didnt feel as easy but good stuff to get done

Friday Apr 26, 2013 #

1 PM

Running 4:44 [2] 1.04 km (4:34 / km) +39m 3:51 / km
shoes: Adidas Adizero Boston 2013

S+C 25:02 [1] 0.89 km (27:58 / km) +60m 20:57 / km
shoes: Adidas Adizero Boston 2013

Cross Training 20:00 [1]

On the spinner

Running 4:03 [2] 0.97 km (4:11 / km)
shoes: Adidas Adizero Boston 2013

5 PM

Running 1:06:51 [2] 13.04 km (5:08 / km) +307m 4:35 / km
shoes: Adidas Adizero Boston 2013

Slightly off standard rivelin run with treb, malley & bommyT back for the weekend. Good fun

Thursday Apr 25, 2013 #

4 PM

Running 11:03 [2] 2.31 km (4:47 / km) +31m 4:29 / km
shoes: Adidas Adizero Boston 2013

Orienteering 20:28 [5] 5.85 km (3:30 / km) +24m 3:26 / km
23c shoes: Adidas Adizero Boston 2013

Running 9:15 [2] 1.91 km (4:51 / km) +42m 4:22 / km
shoes: Adidas Adizero Boston 2013

Wednesday Apr 24, 2013 #

2 PM

Running 1:36:01 [2] 14.9 km (6:27 / km) +603m 5:21 / km
shoes: Inov-8 x-talon race pair

Awesome long run on Kinder with Malley, JackW and Kris. Great terrain training. Me and Jack went nuts on the descent great fun.

Tuesday Apr 23, 2013 #

8 PM

Running 44:14 [2] 9.01 km (4:55 / km) +243m 4:20 / km
shoes: Adidas Adizero Boston 2013

Was going to go for a jog at intervals but got home after long day at uni and ended up having a spontaneous house barbecue which was amazing. This run did consist of a rather bad stitch and not the nicest having meat taste while running.
No eating the drinks station officials for me at JWOC

Monday Apr 22, 2013 #

10 AM

Running 8:17 [2] 1.21 km (6:50 / km) +81m 5:07 / km
shoes: Inov8 Oroc (2)

Orienteering 36:17 intensity: (5:00 @2) + (10:00 @3) + (15:00 @4) + (6:17 @5) 5.8 km (6:15 / km) +195m 5:21 / km
28c shoes: Inov8 Oroc (2)

11 AM

Running 16:57 [1] 3.1 km (5:28 / km)
shoes: Inov8 Oroc (2)

5 PM

Running 8:39 [2] 1.76 km (4:54 / km) +37m 4:26 / km
shoes: Adidas Adizero Boston 2013

S+C 32:54 [1] 1.02 km (32:23 / km) +1m 32:13 / km
shoes: Adidas Adizero Boston 2013

Running 4:41 [2] 1.04 km (4:29 / km) +14m 4:12 / km
shoes: Adidas Adizero Boston 2013

Sunday Apr 21, 2013 #

11 AM

Running 11:17 [2] 1.89 km (5:58 / km) +55m 5:13 / km
shoes: Inov8 Oroc (2)

Drills 4:03 [1] 0.45 km (8:59 / km)
shoes: Inov8 Oroc (2)

Orienteering 30:20 intensity: (15:00 @4) + (15:20 @5) 5.59 km (5:26 / km) +103m 4:58 / km
24c shoes: Inov8 Oroc (2)

Running 7:49 [2] 1.26 km (6:12 / km) +11m 5:57 / km
shoes: Inov8 Oroc (2)


Course 1 - Splits

Saturday Apr 20, 2013 #

10 AM

Running 9:31 [2] 1.89 km (5:03 / km) +5m 4:59 / km
shoes: Inov-8 x-talon race pair

Drills 4:47 [1] 0.6 km (7:59 / km)
shoes: Inov-8 x-talon race pair

Orienteering 13:33 [5] 3.44 km (3:57 / km) +34m 3:45 / km
23c shoes: Inov-8 x-talon race pair

Running 7:26 [2] 1.24 km (5:59 / km) +1m 5:57 / km
shoes: Inov-8 x-talon race pair

1 PM

Running 8:43 [2] 1.58 km (5:31 / km) +26m 5:05 / km
shoes: Inov-8 x-talon race pair

Drills 2:46 [1] 0.41 km (6:46 / km) +1m 6:41 / km
shoes: Inov-8 x-talon race pair

Orienteering 14:28 [5] 3.43 km (4:13 / km) +26m 4:04 / km
26c shoes: Inov-8 x-talon race pair

Running 8:17 [2] 1.55 km (5:21 / km) +22m 4:59 / km
shoes: Inov-8 x-talon race pair

Thursday Apr 18, 2013 #

7 PM

Running 9:13 [2] 1.95 km (4:44 / km) +27m 4:25 / km
shoes: Inov-8 x-talon race pair

Running 15:38 intensity: (10:00 @4) + (5:38 @5) 3.83 km (4:05 / km) +148m 3:25 / km
shoes: Inov-8 x-talon race pair

Hartcliffe Hill race.

Some roughish terrain and muddy to make it slightly fun. Most race by myself off the front just trying to keep pushing, hill felt non existent which was great. Eased off in kast 30-40 sec as i was fair bit ahead and record was gone.

Also won this awesome chocolate cake!!!

Running 10:43 [2] 1.69 km (6:20 / km) +69m 5:16 / km
shoes: Inov-8 x-talon race pair

Wednesday Apr 17, 2013 #

5 PM

Running 58:01 [2] 11.27 km (5:09 / km) +305m 4:32 / km
shoes: Adidas Adizero Boston 2013

standard CM in Rivelin. Feeling pretty dead hopefully be feeling fresher tomorrow

Tuesday Apr 16, 2013 #

5 PM

Running 14:43 intensity: (16 @0) + (1:09 @1) + (1:52 @2) + (10:10 @3) + (1:16 @4) 3.19 km (4:37 / km) +77m 4:07 / km
ahr:151 max:172 shoes: Inov-8 x-talon race pair

Drills 5:25 intensity: (1:15 @0) + (3:33 @1) + (37 @2) 0.66 km (8:12 / km)
ahr:113 max:142 shoes: Inov-8 x-talon race pair

Running 30:20 intensity: (6 @0) + (2:02 @1) + (3:56 @2) + (7:20 @3) + (6:48 @4) + (10:08 @5) 7.32 km (4:09 / km) +100m 3:53 / km
ahr:162 max:181 shoes: Inov-8 x-talon race pair

It's time to start getting speedy

Intervals. Running by myself as all the other guys had issues?

6x 2:30 (1min off)
2min off
6x 30 sec (1min off)

Rough DOMS after yesterday and felt a little tired but just grinded out the 2:30's all between 760-790m was very tough as second half was uphill into headwind.

Vest came out today and still sweating!

Running 12:43 intensity: (8:30 @1) + (4:13 @2) 2.27 km (5:36 / km) +29m 5:16 / km
ahr:130 max:144 shoes: Inov-8 x-talon race pair

Monday Apr 15, 2013 #

5 PM

Running 25:29 [2] 5.14 km (4:57 / km) +170m 4:15 / km
shoes: Adidas Adizero Boston 2013

S+C 44:23 intensity: (24:23 @1) + (20:00 @2) 1.41 km (31:29 / km) +2m 31:15 / km
ahr:107 max:167 shoes: Adidas Adizero Boston 2013

Drills 37:56 intensity: (30:00 @1) + (7:56 @2) 2.81 km (13:30 / km) +14m 13:10 / km
shoes: Adidas Adizero Boston 2013

Running 5:57 [2] 1.31 km (4:32 / km) +19m 4:13 / km
shoes: Adidas Adizero Boston 2013

Sunday Apr 14, 2013 #

11 AM

Running 17:17 [2] 3.63 km (4:45 / km) +1m 4:45 / km
ahr:149 max:166 shoes: Adidas Adizero Boston 2013

1 PM

Orienteering 5:21 [5] 1.48 km (3:37 / km) +1m 3:36 / km
ahr:167 max:174 11c shoes: Adidas Adizero Boston 2013

Sprint training at Clifton. Campus bit of notts uni. Some great little courses planned by Murray.

Prologue all about knowing where the next control was and was pretty much clean

Running 5:29 [2] 1.01 km (5:26 / km) +1m 5:24 / km
ahr:129 max:139 shoes: Adidas Adizero Boston 2013

Orienteering 8:59 [5] 2.41 km (3:44 / km) +16m 3:37 / km
16c shoes: Adidas Adizero Boston 2013

Last start from small lead in prologue.

Another picky course with some good RC's starting to flag a bit towards end

Running 5:00 [2] 0.87 km (5:44 / km) +3m 5:39 / km
ahr:126 max:132 shoes: Adidas Adizero Boston 2013

Orienteering 5:32 [5] 1.55 km (3:34 / km) +5m 3:30 / km
ahr:115 max:173 8c shoes: Adidas Adizero Boston 2013

Relay simulation. Out with rich 25 sec down on Schorah pushed earlier got ahead of riich but couldnt get to dave

Running 18:46 [2] 3.53 km (5:19 / km) +63m 4:53 / km
ahr:137 max:140 shoes: Adidas Adizero Boston 2013

Saturday Apr 13, 2013 #

2 PM

Running 53:23 intensity: (19 @0) + (18:44 @1) + (23:00 @2) + (11:20 @3) 10.82 km (4:56 / km) +244m 4:26 / km
ahr:139 max:163 shoes: inov8 x-talon 212

Easy in porter
I missed the sun and found the rain

Friday Apr 12, 2013 #

2 PM

Running 12:42 [2] 2.59 km (4:54 / km) +89m 4:11 / km
shoes: Adidas Adizero Boston 2013

S+C 22:28 [1] 1.21 km (18:33 / km)

Cross Training 25:00 [1]

On spinner in gym

Running 10:02 [2] 2.25 km (4:27 / km) +42m 4:05 / km
shoes: Adidas Adizero Boston 2013

Thursday Apr 11, 2013 #

Note
(rest day)

Had an absolutely incredible week with great training and good company. Absolutely exhausted though so a fairly easy run up to BSBM.
C • BDSM 1

Wednesday Apr 10, 2013 #

8 AM

Running 10:32 [2] 1.9 km (5:33 / km) +3m 5:30 / km
shoes: Inov-8 x-talon race pair

Orienteering 41:04 intensity: (20:00 @3) + (21:04 @4) 6.79 km (6:03 / km) +74m 5:44 / km
26c shoes: Inov-8 x-talon race pair

Rapid area we did relay training but only me and Nixon ran and we split at 1 and never saw him again. Just fast forests then extremely technical rocky hilltops. Just seem to gain energy from excitement of the terrain and moving fairly well
C • Is this the area which is l... 1

Running 6:03 [2] 0.98 km (6:09 / km) +1m 6:07 / km
shoes: Inov-8 x-talon race pair

1 PM

Running 7:40 [2] 1.23 km (6:15 / km) +62m 4:59 / km
shoes: Inov-8 x-talon race pair

Orienteering 49:00 [3] 5.52 km (8:52 / km) +236m 7:19 / km
19c shoes: Inov-8 x-talon race pair

Final Training before flight. More amazing sandstone terrain not sure how I was still moving just using up all my energy resources but was worth it

Running 3:52 [2] 0.81 km (4:45 / km) +1m 4:44 / km
shoes: Inov-8 x-talon race pair

Tuesday Apr 9, 2013 #

9 AM

Running 4:18 [2] 0.51 km (8:25 / km) +15m 7:20 / km
shoes: Inov-8 x-talon race pair

Orienteering 1:34:32 [3] 10.7 km (8:50 / km) +434m 7:21 / km
25c shoes: Inov-8 x-talon race pair

Supi Hora
Probably bet course I have ever run just constant RC's and technical orienteering along with incredible terrain to run/slide in. Pussyfooting about because of ankle, probably good as would have been throwing myself off cliffs and down chutes

Running 2:41 [2] 0.33 km (8:03 / km) +21m 6:08 / km
shoes: Inov-8 x-talon race pair

3 PM

Orienteering 34:30 [2] 3.47 km (9:56 / km) +170m 7:59 / km
13c shoes: Inov-8 x-talon race pair

Barbora
Orienteering in a totally different way just massive rock pillars squeezing through tunnels/passageways just amazing. First time i've ever been too fat to get to the control and had to go round another way. Just an incredible place to go let alone orienteering there.
Rocks were so big and cramped I even lost satellite reception in some of bits!!

Monday Apr 8, 2013 #

9 AM

Running 9:23 [2] 1.76 km (5:20 / km) +49m 4:41 / km
shoes: VJ integrator pair 4

Orienteering 1:43:46 [3] 13.92 km (7:27 / km) +775m 5:50 / km
19c shoes: VJ integrator pair 4

Epic long on Kamenec
Still quite a lot of snow made this really tough. One bad moment running down a hill tried to jump over a fallen tree twisted left ankle and subsequently didnt make it over tree and smashed right shin. Result is two swollen legs yay. Ankle not too bad though so carried on cautiously
4 PM

Orienteering 29:16 [3] 5.06 km (5:47 / km) +89m 5:19 / km
17c shoes: Inov-8 x-talon race pair

So moved location to Doksy to escape snow. a.k.a sandstone paradise creating some of the best terrain in the world.
Lesni Hotel so out our door into amazing runnable forest with technical sections absolutely loving it

Running 10:09 [2] 1.84 km (5:31 / km) +25m 5:10 / km
shoes: Inov-8 x-talon race pair

Sunday Apr 7, 2013 #

9 AM

Orienteering 1:04:33 [3] 9.62 km (6:43 / km) +515m 5:18 / km
16c shoes: VJ integrator pair 4

Kazabrud
Long area and the hills have arrived also a lot of brashings from fellings and snow still around making it very tough. Went head to head with will experimenting RC's

Running 10:26 [2] 1.62 km (6:27 / km) +47m 5:38 / km
shoes: VJ integrator pair 4

2 PM

Running 10:38 [2] 1.8 km (5:54 / km) +49m 5:11 / km
shoes: VJ integrator pair 4

Orienteering 29:46 [3] 5.0 km (5:57 / km) +114m 5:21 / km
24c shoes: VJ integrator pair 4

Sovi Doly
Middle training was flowing well just struggling on any uphills after the morning

Running 11:34 [2] 1.81 km (6:24 / km) +42m 5:44 / km
shoes: VJ integrator pair 4

Saturday Apr 6, 2013 #

9 AM

Running 20:00 [2] 4.1 km (4:52 / km) +24m 4:44 / km
shoes: Inov-8 x-talon race pair

Orienteering 45:51 intensity: (20:00 @3) + (20:00 @4) + (5:51 @5) 9.48 km (4:50 / km) +158m 4:28 / km
16c shoes: Inov-8 x-talon race pair

Event on area next door to relay. After some entry issues ended up on H21d which turned out to be a good length considering how tired I was. Really good courses planned by none other than Czech international Eduard Smehlik.

Running 20:02 [2] 3.85 km (5:12 / km) +36m 4:58 / km
shoes: Inov-8 x-talon race pair

Friday Apr 5, 2013 #

9 AM

Orienteering 1:45:47 intensity: (1:00:00 @2) + (45:47 @3) 17.56 km (6:01 / km) +259m 5:37 / km
31c shoes: Adidas Adizero Boston 2013

Biricka 1:15 with no paths or open.
Great fun just cracking out the long compass and feeling good today
3 PM

Running 9:33 [2] 1.87 km (5:06 / km) +29m 4:44 / km
shoes: Adidas Adizero Boston 2013

Orienteering 14:39 intensity: (8:00 @3) + (6:39 @4) 3.5 km (4:11 / km) +62m 3:51 / km
11c shoes: Adidas Adizero Boston 2013

Sprint Kutna Hora
Not much in legs but tried to push on and plan ahead

Orienteering 15:21 [3] 3.5 km (4:23 / km) +54m 4:05 / km
11c shoes: Adidas Adizero Boston 2013

Rerunning on different route choices

Thursday Apr 4, 2013 #

9 AM

Running 11:49 [2] 2.48 km (4:46 / km) +12m 4:39 / km
shoes: Inov-8 x-talon race pair

Orienteering 43:07 [3] 7.39 km (5:50 / km) +116m 5:25 / km
35c shoes: Inov-8 x-talon race pair

Relay area 5 Biricka
Short gaffled loops against Will not full pace though

Running 9:44 [2] 1.8 km (5:25 / km) +11m 5:16 / km
shoes: Inov-8 x-talon race pair

2 PM

Running 10:33 [2] 1.93 km (5:29 / km) +40m 4:58 / km
shoes: Inov-8 x-talon race pair

Orienteering 45:27 [3] 7.69 km (5:55 / km) +101m 5:33 / km
20c shoes: Inov-8 x-talon race pair

Relay area 4 Lesni Hrbitov
Just cruising round a course rapid forest but standard planning of putting everything in green to make it hard

Running 7:11 [2] 1.25 km (5:46 / km) +14m 5:28 / km
shoes: Inov-8 x-talon race pair

Wednesday Apr 3, 2013 #

5 PM

Running 1:07:12 [2] 13.1 km (5:08 / km) +151m 4:51 / km
shoes: Adidas Adizero Boston 2013

Easy run round forest tracks

Monday Apr 1, 2013 #

10 AM

Running 10:10 [2] 1.68 km (6:03 / km) +16m 5:46 / km
shoes: VJ integrator pair 4

Orienteering 31:30 intensity: (20:00 @4) + (11:30 @5) 6.75 km (4:40 / km) +207m 4:03 / km
23c shoes: VJ integrator pair 4

JK Relay

3rd Place

Kris had a great run with a minute lead then will came in 3rd not far down. Struggled on the first hill badly and felt dead then got to 3 feeling better, had caught 1st 2 teams but Murray was also there. Then had shorter gaffle so stayed with Murray and dropped other. With Murray through to spectator to hear GG was just behind. Then had longer gaffle in quarry and no way I was going to run down GG and Murray, there just in a different league physically at the moment. Really exciting relay and great to be running in a strong field on last leg

Running 5:17 [2] 0.87 km (6:03 / km) +10m 5:43 / km
shoes: VJ integrator pair 4

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