Training Log Archive: jonny crickmoreIn the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
Running 36:00 [2] 8.05 km (4:28 / km) +51m 4:20 / km
shoes: Asics Mileage 3
Running 26:48 5.77 km (4:39 / km) +11m 4:36 / km
shoes: Asics Mileage 3
Orienteering 23:50 [4] 4.93 km (4:50 / km) +95m 4:25 / km
10c shoes: Asics Mileage 3
A few added walls and OOB made it quite challenging at the beginning.
Running 7:15 [2] 1.34 km (5:25 / km) +15m 5:08 / km
shoes: Asics Mileage 3
Wednesday Jun 29, 2016 #
Running 54:59 12.05 km (4:34 / km) +163m 4:16 / km
shoes: Asics Mileage 3
WU with Laura round the meadows feeling very ploddish after being in talks 8:30 till 6 at work. Got home too late to get a WU in before the meadows mile but wanted something fast but not intervals.
Aim was to push on the ups and threshold the flats and fly down. Legs felt okay but really couldn't breathe properly. Last hill seemed to finish earlier than I thought so didn't sprint the flat bit enough. Enough to beat Nixon and the undergrads so all is good for now. MFD next.
It will hopefully get on Strava soon.
Cross Training 35:00 [0]
Tuesday Jun 28, 2016 #
Cross Training 37:00 [0]
Running 38:25 [2] 8.4 km (4:34 / km) +59m 4:25 / km
shoes: Asics Mileage 3
Monday Jun 27, 2016 #
Note
(sick) (rest day)
Sunday Jun 26, 2016 #
Note
(sick)
Running 10:00 [2] 1.7 km (5:53 / km) +30m 5:24 / km
shoes: Oroc 280 5
Orienteering 50:06 ***
19c shoes: Oroc 280 5
http://obasen.orientering.se/winsplits/online/en/d...
I decided I would at least try and run most of today. Feeling very tired on the WU. I got 1 fairly well but missed 2 by about 90. I got caught at 5 but decided to just take the routes I would by myself and managed to stay together with my group which was nice. It was much more runnable today and very enjoyable. Only 12min down this time. It would of been interesting to see what I could of done fit and racing properly.
Saturday Jun 25, 2016 #
Note
(sick)
Running 7:00 [2] 1.3 km (5:23 / km)
shoes: Oroc 280 5
Found out 1min before that my EMIT died at some point. But it was timed by emiTag so just used that and the backup card.
Orienteering 2:24:15 [3] *** 17.0 km (8:29 / km) +300m 7:48 / km
25c shoes: Oroc 280 5
Drank a lot of water over the next couple of hours but was still dehydrated long into the evening.
It was still great fun though and I loved nearly every minute minus the wasp nests. Never considered giving up though.
Friday Jun 24, 2016 #
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: X-Talon 190-4
Orienteering 14:12 [5] 4.1 km (3:28 / km) +50m 3:16 / km
shoes: X-Talon 190-4
http://obasen.orientering.se/winsplits/online/en/d...
I thought it was a very easy course and felt like at most I lost 5 seconds over the whole course, just struggling to run hard the whole way. Really good result in the end and much better than expected for what I thought was a running race. Just turned out I got the good routes.
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: X-Talon 190-4
Thursday Jun 23, 2016 #
Running 42:57 [2] 8.67 km (4:57 / km) +133m 4:36 / km
shoes: Asics Mileage 3
Note
(sick)
Wednesday Jun 22, 2016 #
Cross Training 1:10:00 [0]
(rest day)
Was going to go running also but still really struggling with tiredness. Jukola hit me hard.
Tuesday Jun 21, 2016 #
Running 39:39 [2] 8.3 km (4:47 / km) +39m 4:40 / km
shoes: Asics Mileage 3
Cross Training 36:00 [0]
Running 50:10 [2] 8.65 km (5:48 / km) +304m 4:56 / km
shoes: Asics Mileage 3
Monday Jun 20, 2016 #
Running 28:34 [2] 5.41 km (5:17 / km) +20m 5:11 / km
shoes: Asics Mileage 3
I have some pretty bad DOMS in my quads also all the skin on my knuckles is red raw and my arms are totally destroyed from smashing through the green.
Drills 29:53 [1] 1.55 km (19:16 / km)
shoes: Asics Mileage 3
Running 12:29 [2] 2.2 km (5:40 / km)
shoes: Asics Mileage 3
Sunday Jun 19, 2016 #
Note
(rest day)
Saturday Jun 18, 2016 #
Running 15:26 [2] 2.72 km (5:40 / km) +1m 5:40 / km
shoes: Oroc 280 5
Orienteering race 1:05:55 [4] 11.95 km (5:31 / km) +200m 5:05 / km
shoes: Oroc 280 5
First row and my main thoughts were do not drop your map, do not fall over. Said this about 10 times to myself. Set off fast but still got swamped. In hindsight I maybe should have gone quicker as we slowed fairly quickly in the green. I looked at my map at the start and was like straight looks good but had no idea where we were in the green and by the time I did we were on the right route. Hit the road oh there is front of the pack got there by no.1. Turns out a group went straight and got nearly 2min. I never saw them though and just stuck in the pack.
Going to 2 we cross perpendicular to other gaffle and I collided with someone full on and ended on my arse got up and found it which turned out to be a hard gaffle.
Clean to 3 and 4 then wrong gaffle to 5 but it was close to en route yet I lost some time as everyone punched the control and I wasn't sure where I was. Lose about 15seconds but drop in with Kris. Same gaffle for long leg so stuck to Kris (started going up cliffs but bailed round) then Willy joined. Got 7 and 8 fine then up to 9 the trains split in two and I kind of stuck in the middle as was unsure. Hit the hill and worked out I was on an open knoll to the right of my control so drop in and find it. Lost about 15sec. Then was on my own to 10 for a bit which was worrying but pop into the green and see the trains. Then started heading too low towards the other gaffle realised and climbed back up the train and hill to mine. Lost another 30sec.
11 easy 12 was serious cliff climbing and the guy in front of me got scared so I took no pity and shoved him up the cliff as he was losing the train. Whilst getting shoved from behind. Too far left out of 12 and hit the green hillside and path to 13 losing 20sec. Feeling good on the run through but then died in the terrain afterwards. Saw Will just ahead but was falling over every 30 steps and just trying to hang on until the finish. Maybe a bit tired from post BSBM training but also likely to be lack of terrain fitness also.
Happy with my performance. 3rd attempt at 1st and not run it for 3 years so happy not to blow it. Really need to practice how to work with the trains though. I suspect I will be on first leg in the future. I would like to do something like 6th or 7th one day though.
Splits-http://results.jukola.com/tulokset/en/j2016_ju/kil...
GPS-http://www.tulospalvelu.fi/gps/2016juko1/?v=m3
Friday Jun 17, 2016 #
Note
(rest day)
Thursday Jun 16, 2016 #
Cross Training 36:00 [0]
Running 56:49 [2] 12.74 km (4:28 / km) +109m 4:17 / km
shoes: Asics Mileage 3
Wednesday Jun 15, 2016 #
Note
Running 47:11 [2] 10.17 km (4:38 / km) +76m 4:28 / km
shoes: Asics Mileage 3
Running 1:00:14 13.95 km (4:19 / km) +7m 4:18 / km
shoes: Asics Mileage 3
3x1k(90) 15min off then 2mile race.
Felt very tired warming up and was very slow on the k reps. Just couldn't get the legs shifting at all. On the 3rd rep I did a 180 as to not finish too far away from my jacket which had my money in to enter the race.
Slow setting off in like 10th place then realised it was quite slow so went to 2nd Murray about 5m ahead already. Murray then slowly got further away and pulled a long way ahead of 3rd. Absolutely miserable weather with rain and wind.
3:03
3:07
3:11
10:18
I ran 3 seconds quicker in September. Back then I was well rested it was a nice day but I was pretty hungover. Today I was very tired and weather was awful. When was I fitter?
Tuesday Jun 14, 2016 #
Cross Training 1:15:00 [0]
Running 1:15:59 [3] 17.47 km (4:21 / km) +237m 4:04 / km
shoes: Asics Mileage 3
Monday Jun 13, 2016 #
Running 42:31 [2] 8.9 km (4:47 / km) +60m 4:37 / km
shoes: Asics Mileage 3
Drills 27:36 [1] 2.62 km (10:33 / km) +10m 10:21 / km
shoes: Asics Mileage 3
Running 28:38 [2] 5.76 km (4:58 / km) +32m 4:50 / km
shoes: Asics Mileage 3
Sunday Jun 12, 2016 #
Running 14:32 [2] 2.37 km (6:07 / km) +44m 5:36 / km
shoes: Oroc 280 5
Orienteering 38:30 [4] 7.23 km (5:20 / km) +142m 4:51 / km
24c shoes: Oroc 280 5
I knew this would be technical but I had a plan of attack of trying to use thickets wherever possible as I knew the tracks changed and the contours are often very hard to see.
I set off well hitting one. Then awful compass to 2 so lost a few seconds but not major. Fairly clean through the next lot. Losing 4-5sec on most but I knew this is okay. 8-9 decided on nailing it round the tracks. Came off on the large track then it became about 15cm wide so was like oh I came off a path early on the small one and there was some green contoury stuff to my left. No worries just cut through cross the next track and you are in. Did this then couldn't find my thicket. Saw on ran over to it but it wasn't making sense. So I carried on and hit the semi open but couldn't work out where for about 30seconds. Then finally think I have it come back between 9 and 10 and see GG. By the time i get to 9 he is probably on his way to 11 so missed that tow. I lost 3min on this leg. Small overshoot at 12. Lacking confidence I decided to path it to 13 as I had already been along those paths. So I went to my same small path before the control then headed in. Unfortunately it was still the big path and was in the wrong patch again. Lose another minute.
From there on I was pretty much clean and pushed on managing to come from 11th to 7th and win a couple of legs.
I ended up at the back of the chasing pack behind GG and Kris.
I managed to lose 4min due to one misinterpretation of the map which is very annoying. It definitely should of been a small path as it was way smaller than many other small ones but I should of relocated quicker and maybe not trusted it the second time if i made a mistake on it the first time.
I had close to the speed of the leaders for large parts but again single large mistakes blow the run apart.
I think I ran here once on a contour only map and found it easier (got stuck a bit more) as there is definite features to use whereas I found myself mostly using paths and thickets as I couldn't see much else. Yet you can't emit the vegetation screen or paths as it would become unfair so I really don't know how this map could be done well.
http://obasen.orientering.se/winsplits/online/en/d...
Running 20:09 [2] 3.14 km (6:25 / km) +81m 5:41 / km
shoes: Oroc 280 5
Orienteering 16:42 [2] 2.51 km (6:39 / km) +60m 5:56 / km
shoes: Oroc 280 5
Saturday Jun 11, 2016 #
Running 21:57 [2] 4.17 km (5:16 / km) +5m 5:14 / km
shoes: X-Talon 190-4
Orienteering 14:40 [5] 3.96 km (3:42 / km) +9m 3:40 / km
22c shoes: X-Talon 190-4
Was very easy to begin with and went off fairly hard. Then had to do some navigating later on but never felt troubled and relaxed a bit through the last few controls as I was feeling quite confident.
Won the heat just ahead of Murray and Dane.
http://www.cix.co.uk/~neper/bsdc16h/mopb.htm
Running 13:36 [2] 2.5 km (5:26 / km) +10m 5:20 / km
shoes: Asics Mileage 3
Running 13:31 [2] 2.63 km (5:08 / km) +2m 5:07 / km
shoes: X-Talon 190-4
Orienteering 15:15 [5] 3.94 km (3:52 / km) +40m 3:41 / km
25c shoes: X-Talon 190-4
Managed to keep fairly warm despite the torrential rain. Was fairly sure no.1 was underneath but was still looking left to check it wasn't on top. I passed Jamie on the stairs then took the same route to 2 as it seemed shorter. Was in fact nearly 10sec slower. Small miss on 5 like many people did. Ambiguous control sites in sprint are not great. Good route to 6 then fairly clean until 16. I had trouble unfolding and refolding my map and didn't see the lower route to 16 losing nearly 10sec again. 20 I cut through green too early saw a control on the spur and punched it before going up to the top to punch mine. Only a few seconds lost. Then clean to the finish.
In general it wasn't very technical but a couple of route choices were time could be lost. My race was good and I am happy with my finishing position. Need to get quicker for this type of sprint. Kris made mistakes and then proceeded to take chunks of time away when I was running well.
http://www.cix.co.uk/~neper/bsdc16/mopa.htm
Running 18:04 [2] 3.18 km (5:41 / km) +6m 5:38 / km
shoes: X-Talon 190-4
Friday Jun 10, 2016 #
Note
(sick) (rest day)
Thursday Jun 9, 2016 #
Running 49:35 [2] 10.2 km (4:52 / km) +149m 4:32 / km
shoes: Asics Mileage 3
S+C 20:00 [1]
weight:61.9kg
Running 33:08 [2] 6.29 km (5:16 / km) +122m 4:48 / km
shoes: Asics Mileage 3
Wednesday Jun 8, 2016 #
Running 17:52 [2] 3.88 km (4:37 / km) +17m 4:31 / km
shoes: x-talon 212 2
Running 41:47 10.37 km (4:02 / km) +362m 3:26 / km
shoes: x-talon 212 2
Went off with the lead pack dropped about 10-15m by the bottom of the first kip. Managed to run them all and overtook Waldie but Peter, Murray and Fallas got a bigger lead. Forgot how painful descents were but loving it and got close to Fallas and Murray went the wrong way so we were together. Peter stopped and Waldie caught me up but my legs were a bit tired and was mostly struggling with my bowels. So just cruised in trying to not lose anymore places or contents of my stomach.
Running 11:25 [2] 2.22 km (5:08 / km) +16m 4:58 / km
shoes: x-talon 212 2
Cross Training 2:00:00 [0]
Tuesday Jun 7, 2016 #
Cross Training 1:15:00 [0]
Running 1:14:38 [3] 16.36 km (4:34 / km) +206m 4:18 / km
shoes: Asics Mileage 3
Monday Jun 6, 2016 #
S+C 20:00 [2]
Running 31:26 [2] 6.71 km (4:41 / km) +8m 4:40 / km
shoes: Asics Mileage 3
Running 20:31 [2] 3.96 km (5:10 / km) +35m 4:57 / km
shoes: Asics Mileage 3
Orienteering 30:55 7.18 km (4:18 / km) +59m 4:08 / km
32c shoes: Asics Mileage 3
St Leonards and D'dykes 17:07- Miss at two where I got to an olive green dead end so had to detour back round lost about 10sec. Then just having to spend time trying to find the best route as it was a technical course. Felt pretty tired but pushing on well.
some jogging
Pollock halls course 6:41. Not very technical just pushing on and trying not to overrun things on the 1:2500 map.
Very enjoyable training. Looking forward to the weekend
Running 20:15 [2] 4.27 km (4:45 / km) +27m 4:36 / km
shoes: Asics Mileage 3
Sunday Jun 5, 2016 #
Running 20:07 [2] 3.65 km (5:31 / km) +102m 4:50 / km
shoes: Oroc 280 5
Orienteering 1:19:21 12.34 km (6:26 / km) +276m 5:47 / km
35c shoes: Oroc 280 4
Really enjoyed this and was fairly consistent the whole way through. Pretty exhausted after about 30min though and went quite slow at times by myself but just trying to hit the controls. There was very few times it felt like a hard paced session but I think it was more the nature of the terrain.
Then WD collecting some controls
Saturday Jun 4, 2016 #
Running 58:54 [2] 11.15 km (5:17 / km) +266m 4:43 / km
shoes: Asics Mileage 3
Friday Jun 3, 2016 #
Running 34:02 [2] 6.85 km (4:58 / km) +1m 4:58 / km
shoes: Asics Mileage 3
Drills 10:00 [1] 1.0 km (10:00 / km)
Running race 8:53 [5] 3.0 km (2:58 / km)
I set off and stuck to the back and the race quickly formed into two packs which separated a lot. I would of liked to have started quicker and probably should of pushed on and run solo before the last k but it felt nice in the second pack. Felt pretty good pushing on in the last k. Really want to do some more now. Mostly cause my PB is just dropping massively.
2:58
3:00
2:55
Thursday Jun 2, 2016 #
Cross Training 1:15:00 [0]
Running 50:13 [2] 9.29 km (5:24 / km) +192m 4:54 / km
shoes: Asics Mileage 3
Wednesday Jun 1, 2016 #
Cross Training 50:00 [0]
Running 1:35:14 [2] 18.51 km (5:09 / km) +609m 4:25 / km
shoes: x-talon 212 2