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Training Log Archive: jonny crickmore

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Running	17	9:19:21	65.44		105.32		1037
Orienteering	5	5:10:59	33.08	(9:24)	53.23	(5:51)	1075	51c
S+C	4	3:15:00
Swimming	4	1:55:00	1.77		2.85
Total	25	19:40:20	100.29		161.4		2112	51c

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Sunday Jan 31, 2010 #

Running 9:48 [1] 1.79 km (5:28 / km) +40m 4:55 / km

Orienteering 21:47 [4] 4.08 km (5:20 / km) +75m 4:53 / km
13c shoes: VJ Integrator

JOK prologue. Not a bad run lost about 30sec on 1 then took a bad route and had to fight through a patch of gorse losing about 20 more sec. Not a bad postion though felt very tired though.

Orienteering 19:28 [4] 3.84 km (5:04 / km) +75m 4:37 / km
12c shoes: VJ Integrator

JOK chase.
Well got caught up early by james tullie as he had the shorted gaffle then should have got away when i had shorter gaffle but messed up about 20sec and we were together. Ran the rest parralel or just in front of him and got ahead by about 10m at the end. 3rd in the end due to spongey mping.

Saturday Jan 30, 2010 #

Orienteering 49:44 [4] 10.65 km (4:40 / km) +250m 4:11 / km
26c

Edinburgh street race was brilliant bit too hilly in places but fun nonetheless. A good run until the end where i lost about 2 and a half min on one leg were just went disastrously wrong.

Thursday Jan 28, 2010 #

Running 40:00 [2] 8.0 km (5:00 / km)

Running hills 8:00 [5] 1.61 km (4:58 / km) +100m 3:47 / km

Very muddy hill reps did it where horses go so like shin deep mud at some points was tough but good.
did 8x1min
Distances

219
209
202
184
188
197
201
215

Swimming 10:00 [2] 0.3 km (33:20 / km)

Swimming 20:00 [4] 0.6 km (33:20 / km)

50 kick 50 pull 50 crawl all 4 times kick just hurt so much

Wednesday Jan 27, 2010 #

Swimming 40:00 [2] 1.15 km (34:47 / km)

Tuesday Jan 26, 2010 #

Running 19:00 [4] 5.54 km (3:26 / km)

well it was a 6x3min with 90 sec recovery.
I managed to get the maths wrong at the end and do a 4min rep instead of a 3.
Distances:

918
868
898
871
874
1110

Monday Jan 25, 2010 #

S+C 45:00 [3]

just a core session

Sunday Jan 24, 2010 #

Orienteering race 20:56 [3] 4.04 km (5:11 / km) +75m 4:44 / km
shoes: VJ Integrator

Not a good run just decided to push the boundaries and lost it mentally losing about a minute and a half on easiesh course. But peter beat me by a good minute so don't think i could have done much quicker going slower and spiking them.

Orienteering 29:39 [3] 4.55 km (6:31 / km) +100m 5:52 / km
shoes: VJ Integrator

Training with pete afterwards was a "jog" we planned our own course and just sprinted through the quarries then had some rests when we either faceplanted it or got to a control. Was good fun and some nice technical training aswell.

Saturday Jan 23, 2010 #

Running race 25:19 [5] 6.52 km (3:53 / km) +220m 3:19 / km

sussex schools xc
3 Loops if this hill was tough and i ran with the people i normally run with but they just had too much speed and i died at the end
Ended up 8th so going to southern schools on 6th feb now sort of glad not going xc next week now would be a bit much 3 in a row.
Also didn't feel my shins at all still going to stay off roads and ice and stretch but its a good sign.

Thursday Jan 21, 2010 #

Swimming 20:00 [2]

Running 6:00 [4]

Aqua intervalling
1 min on 30sec off

Note

did some cricket nets and unfortunately felt my shins just runnig 20m which isn't good

Wednesday Jan 20, 2010 #

Swimming 25:00 [2] 0.8 km (31:15 / km)

Tuesday Jan 19, 2010 #

Running 15:00 [4] 4.3 km (3:29 / km)

5,4,3,2,1 again.
Took it a bit easier as a big xc race on sat and think i may be getting shin splints so staying away from road running may do an aqua jogging interval session on thu.

Distances/m

1400
1100
850
574
331

Monday Jan 18, 2010 #

Running 37:50 [2] 7.21 km (5:15 / km)

Sunday Jan 17, 2010 #

Orienteering 1:02:53 [2] 10.98 km (5:44 / km) +300m 5:02 / km
shoes: VJ Integrator

Just another typical se forest vegetation was pretty rough in places and a couple of mistakes were a bit annoying but really just good to be out in terrain for an hour

Saturday Jan 16, 2010 #

Orienteering 1:46:32 [2] 15.09 km (7:04 / km) +200m 6:37 / km
shoes: VJ Integrator

sejs did all the exercises with Chris Young was soo wet out there and being an army area the bumpy paths were just ponds so a fair bit of detouring was needed

Thursday Jan 14, 2010 #

Running 1:26:26 [3] 19.66 km (4:24 / km) +100m 4:17 / km
shoes: trainers

Wednesday Jan 13, 2010 #

Running 30:00 [2] 4.0 km (7:30 / km)

Tuesday Jan 12, 2010 #

1 PM

Running 24:00 [4] 5.73 km (4:11 / km)

hmm intervals in shin deep snow man this was more strength than speed but a good session nonetheless. Well it was a 10x3min for my maths teacher so i just did 8x which was one too many and ended up feeling very sick.

760
720
740
720
670
730
690
710

8 PM

S+C 20:00 [2]

Monday Jan 11, 2010 #

S+C 1:00:00 [3]

Running hills 4:05 [5]

Saturday Jan 9, 2010 #

Running 15:00 [4] 3.21 km (4:40 / km)

did 5,4,3,2,1 again this time in snow was tough as soo hard to push off.

999
868
652
445
249

Thursday Jan 7, 2010 #

Running 30:00 [2] 5.0 km (6:00 / km)

Wednesday Jan 6, 2010 #

Running 30:00 [2] 5.0 km (6:00 / km)

Tuesday Jan 5, 2010 #

Running 24:21 [2] 5.2 km (4:41 / km)
shoes: trainers

Running 15:00 [4] 4.32 km (3:28 / km)

threshold intervals 5,4,3,2,1
distances were

1420
1110
851
598
340

Running 11:17 [2] 2.0 km (5:39 / km)
shoes: trainers

bleep test

Note

well ended up not being able to get home by car so also walked 14.5k back home from brighton after club night was very tiring but fun walking down the middle of a dual carriageway as there was no cars.

C • That's impressive dedicatio... 1

Monday Jan 4, 2010 #

S+C 1:10:00 [3]

Running hills 3:44 [5] 0.75 km (4:59 / km)

just on treadmill run at 5min/k on max incline see how long can go for

Saturday Jan 2, 2010 #

Running 2:04:31 [3] 15.48 km (8:03 / km) +577m 6:47 / km
shoes: Mizuno ones

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