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Training Log Archive: jonny crickmore

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Running	25	20:01:38	148.45		238.91		3122
Orienteering	5	2:53:42	18.98		30.54		925	106c
Drills	11	1:22:51	4.19	(19:45)	6.75	(12:16)
Total	25	24:18:11	171.62		276.2		4047	106c

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Thursday May 31, 2012 #

Note
(sick)

Come down with bit of a cold hopefully better by sat

Wednesday May 30, 2012 #

Orienteering 22:10 [4] *** 5.4 km (4:06 / km) +100m 3:45 / km
ahr:169 25c shoes: Addidas tempo

Some hilly sprintervals working hard but not going that quickly.

Running 1:30 [5] 0.6 km (2:30 / km)
shoes: Addidas tempo

6x~100m

Running 31:10 [2] 5.7 km (5:28 / km) +60m 5:12 / km
shoes: Addidas tempo

Tuesday May 29, 2012 #

Running 1:00:57 [1] 10.63 km (5:44 / km) +213m 5:13 / km
ahr:129 shoes: inov8 x-talon 212

Same group as yesterday easy jog through rivelin starting to feel good will crack out some sprintervals tomorrow. Keeping it fairly easy though. Don't want to ruin my chances of getting selected for WOC :)

Monday May 28, 2012 #

Drills 12:41 [1] 0.6 km (21:08 / km)
shoes: Addidas tempo

v.short drills session as everyones legs weren't too happy

Running 35:28 [2] 6.99 km (5:04 / km) +130m 4:39 / km
shoes: Addidas tempo

Easy run with tom kris and dave instead of drills

Sunday May 27, 2012 #

Running 1:53:20 [1] 21.22 km (5:20 / km) +117m 5:12 / km
shoes: Addidas tempo

Sheffield half marathon went round with Treb and Dave in there camel trying to keep them in one piece at the finish, was rather warm and a seriously good effort by both the camels with Dave S and John running 1:40 and Treb and Dave A 1:53 both under previous world record. All of SHUOC out there today did amazingly in costumes or not so please donate money for our charities. I'm happy i was able to comfortably cruise round at this pace new PB for half marathon though think it can be improved in the future.

Saturday May 26, 2012 #

Running 16:54 [1] 3.39 km (4:59 / km) +65m 4:33 / km
ahr:126 shoes: Addidas tempo

Easy jog was still very hot 6 and i was sweating buckets but all the way round I was thinking it could be worse . Tomorrow members of SHUOC will be competing in the sheffield half marathon in all manner of animal costume including two two person pantomine camels attempting to break the world record all to raise money for charity so please please donate at Just Giving

Friday May 25, 2012 #

Running 1:45:02 [2] 19.92 km (5:16 / km) +395m 4:48 / km
ahr:149 shoes: Addidas tempo

Be a crime not to go out for long run in peaks in this weather. Went porter top of redmires headstone back along rivelin top path. Got to headstone feeling not too bad in 60 then climbing from dams started bonking seriously and just plodding back. Was great fun though and made good progress on the hr monitor tan line

Thursday May 24, 2012 #

Orienteering 24:20 [4] ***
ahr:170 14c shoes: VJ integrator pair 4

Wincobank evening event pushed quite hard but then after 15min started getting stomach cramps and feeling not to good then turned over map for second part and had a dog leg to a control we had already been to at bottom of the hill so called it a day there and just jogged back

Running 45:15 [2] 8.2 km (5:31 / km) +130m 5:07 / km
ahr:143 shoes: Addidas tempo

Run out to wincobank with anwen she jinxed us so we got lost and consequently ran an extra 2 and a bit k with a lot of uphill

Running 10:00 [2] 1.53 km (6:32 / km) +30m 5:57 / km
shoes: Addidas tempo

Tuesday May 22, 2012 #

Running 37:03 [5] 8.46 km (4:23 / km) +440m 3:29 / km
shoes: Mudclaws

My first ever fell race! Was such a nice day I had to get out. Was some horrid climbs and long descents also which seemed to hurt just as much as I was pushing hard on them. Took a slighlty illegal shortcut I think not sure I just followed the people in front of me. Was great fun

Results

Running 20:00 [2] 5.0 km (4:00 / km)
shoes: Addidas tempo

Jog down to station and warm up.

C • Nice one!! We're all gettin... 3

Drills 3:30 [2] 0.5 km (7:00 / km)
shoes: Mudclaws

Saturday May 19, 2012 #

Running 17:04 [5] 5.0 km (3:25 / km) +30m 3:19 / km
ahr:176 max:183 shoes: Addidas tempo

Decided to go and do parkrun as would get training out the way early and knew i had no motivation to do anything myself. Wasnt feeling great and had no particular expectation. Was quite a lot of fast people there today and set off fast but after about 2.5k got dodgy stomach and just died time not awful so legs are evidently doing better than rest of me at the moment

K splits
This time -- ( previous fastest-17:05)

3:20 -- (3:27)
3:21 -- (3:22)
3:31 -- (3:29)
3:40 -- (3:35)
3:12 -- (3:12)

Drills 4:07 [2] 0.44 km (9:21 / km)
shoes: Addidas tempo

Running 19:04 [2] 3.39 km (5:37 / km) +70m 5:06 / km
shoes: Addidas tempo

Friday May 18, 2012 #

Running 17:18 [2] 3.85 km (4:30 / km) +62m 4:10 / km
ahr:131 shoes: Addidas tempo

Little bit of a cold but mostly just feeling exhausted at moment glad i got out though however short it was felt alright in the legs still.

Thursday May 17, 2012 #

Note
(rest day)

eurgh. my body needs a rest day

Wednesday May 16, 2012 #

Running 1:13:34 [2] *** 13.51 km (5:27 / km) +280m 4:56 / km
ahr:138 shoes: Addidas tempo

Easy morning run with kris in rivelin legs not too bad. Happy ticking over for 70min. Lovely day now to sit inside for ages

Tuesday May 15, 2012 #

Running 16:03 [5] 5.0 km (3:13 / km)
shoes: Brooks mach 9 spikes

5x1k but split 200/800 with 200 at repetition pace and 800 at 5k pace then 2min 200m jog recovery. Feeling pretty good

200-800-AHR-MHR

34-2:36-169-173
33-2:38-175-178
34-2:39-178-180
34-2:39-178-181
35-2:40-177-180

Drills 7:03 [2] 0.8 km (8:49 / km)
shoes: Addidas tempo

Running 45:00 [2] 9.4 km (4:47 / km) +50m 4:40 / km
shoes: Addidas tempo

Down to woodbourn road got bus most way back

Monday May 14, 2012 #

Running 17:07 [2] 3.5 km (4:53 / km) +50m 4:34 / km
shoes: Addidas tempo

Drills 31:10 [2] 2.02 km (15:26 / km)
shoes: Addidas tempo

Just me and kris today we either missed stuff out or was just a lot quicker by ourselves

Sunday May 13, 2012 #

Running 53:40 [1] 9.42 km (5:42 / km)
ahr:112 shoes: Addidas tempo

Easy jog round some fields with katrin nice and easy was good as feeling bit of oncoming cold

Saturday May 12, 2012 #

Running 45:20 [2] 10.74 km (4:13 / km) +30m 4:10 / km
ahr:149 shoes: Addidas tempo

To and from park run trying to run fairly close to long race pace making today a long session. Felt fairly comfortable thankfully everywhere in cambridge is nice and flat so was taking it a bit too easy really

Running 15:18 [1] 2.63 km (5:49 / km)
shoes: Addidas tempo

WU and WD straight before and after park run

Drills 2:00 [1] 0.2 km (10:00 / km)
shoes: Addidas tempo

Running race 16:58 [5] 5.0 km (3:24 / km)
ahr:179 max:188 shoes: Addidas tempo

Cambridge park run. Flatter than sheffield but was muddy and so many bends so think it is a slower course. Was a comfortable pace to start off with so after a k decided i would push on and noone followed possibly not best idea as nearly missed loads of the turnings thankfully it was well signed. Was feeling quite good felt more like f1 trying to take good lines round bend after bend and avoiding worst of mud. Fairly good time which i'm happy with worried with my lack of speed over winter but know I build it up in the summer. Got an easyish week now then doing parkrun back in sheffield next week to see how i'm doing.

Results

Friday May 11, 2012 #

Running 27:08 [1] 5.13 km (5:17 / km)
ahr:114 shoes: Addidas tempo

Tea run in cambridge nice and slow round some flat fields followed by cake

Thursday May 10, 2012 #

Running 1:40 [5] 0.4 km (4:10 / km)
shoes: Mudclaws

10x10sec hills

Running 38:19 [2] 7.19 km (5:20 / km) +100m 4:59 / km
ahr:141 shoes: Mudclaws

Easy jog up porter another day with lovely weather when im in lectures and downpours when not

Wednesday May 9, 2012 #

Orienteering 28:02 [4] 5.69 km (4:56 / km) +50m 4:43 / km
ahr:165 max:175 20c shoes: VJ integrator pair 4

Event at Bowden Housesteads. Was up for it in the morning when it was sunny less so in tipping rain but felt good once i got started.
Was a nice forest/ rough parkland area at 1:5000 navigating cleanly just feeling a bit tired on dead running parts. Pretty happy with my shape and navigation at moment which is good

Running 24:21 [2] 4.95 km (4:55 / km) +30m 4:46 / km
ahr:137 shoes: Addidas tempo

Tuesday May 8, 2012 #

Running 9:01 [5] 3.0 km (3:00 / km)
shoes: Brooks mach 9 spikes

Initially gonna do 2x4x500m but felt tired after first 4 so just did 2 in second set. Aiming to be quick and run 90 with 65sec recovery and 3min after 4
Time-Ahr

89-152
91-160
92-160
91-162
90-157
88-167

With max HR between 170 and 180 for reps. Was warm and wore a gilet down to have a go at this acclimatisation business it was horrid and sweaty took it off for session. Tbh ill just have a haircut before jwoc and be fine

Running 38:53 [2] 8.37 km (4:39 / km) +30m 4:34 / km
ahr:137 shoes: Addidas tempo

Down to woodbourn road with malley and then 10min warm down as got bus home

Drills 6:00 [2] 0.6 km (10:00 / km)

Monday May 7, 2012 #

7 AM

Running 49:37 [1] 7.61 km (6:31 / km) +140m 5:58 / km
ahr:120 shoes: Addidas tempo

Easy morning run around great tower area with JWOC/EYOC people was too early for me I don't do pre breakfast training and not sure after the weekend was best time to start felt tired,hungry and sleepy so made sure it was kept very slow.

Sunday May 6, 2012 #

Orienteering 31:15 [4] *** 7.15 km (4:22 / km) +235m 3:45 / km
20c shoes: VJ integrator pair 4

BOC relays 1st Leg

Set off hard out field at front and everyone went a different way to me oh well got to my first control first anyway then crossed path of others before going to another different control to most and ended up by myself for first 9 controls only losing about 15sec. Then made a mistake to 10 losing aobut 45seconds and everyone came together about 15 of us I then managed to get back into a good place before having a horrid gaffle at end having to climb considerably more than most. Was a pretty easy area made some silly errors though which cost me coming back at the front.

Running 18:22 [1] 3.2 km (5:44 / km)
shoes: VJ integrator pair 4

Drills 2:00 [1] 0.2 km (10:00 / km)

Saturday May 5, 2012 #

Orienteering 1:07:55 [4] *** 12.3 km (5:31 / km) +540m 4:32 / km
27c shoes: VJ integrator pair 4

BOC Long

Was really up for this and so decided would go off hard and try and keep a high pace. Thought I overcooked it at first but then got settled in and was clean and at a good pace round middle of course. Then pushed on more and was still spiking controls however hard it was to read map in some places. Had small problems going into woods reading the map as it seemed dark in trees and was detailed at 1:15000 so walked a fair bit to make sure no mistakes happened which they didn't.

In the end was a nice win and felt like i could of and wanted to run further. Had a lot of middle course same as 21E my 13-20 was there 19-26 and was actually 20sec ahead of hector over 23 min they had run fair bit more before but nice to know I can run the pace of the elites. Overall was a nice british area was fairly simple but a good day of oing nonetheless

Running 17:43 [2] 2.9 km (6:07 / km) +60m 5:32 / km
shoes: VJ integrator pair 4

Drills 5:31 [1] 0.4 km (13:47 / km)

Thursday May 3, 2012 #

Running 8:00 [4] 2.27 km (3:31 / km) +30m 3:18 / km
ahr:166 shoes: Addidas tempo

2x4min at 5k pace with 3 min jog recovery did it on uphill bit of parkrun

Running 1:00 [5]
shoes: Addidas tempo

6x strides

Drills 6:19 [2] 0.82 km (7:42 / km)
shoes: Addidas tempo

Running 32:03 [2] 6.55 km (4:54 / km) +70m 4:39 / km
shoes: Addidas tempo

Wednesday May 2, 2012 #

Running 1:03:39 [1] 12.04 km (5:17 / km) +250m 4:47 / km
ahr:132 shoes: Mudclaws

Legs feeling a bit sore but not particularly tired

Tuesday May 1, 2012 #

Running 16:11 [4] 3.66 km (4:25 / km) +180m 3:33 / km
ahr:168 shoes: inov8 f-lite 230

3 threshold reps up coppice (1.22km 60m) in horrid wind and rain. Jog down recovery in same time
Time AHR
5:23 167
5:26 168
5:22 168

Felt fairly comfortable keeping it nice and easy this week

Running 1:00 [5]
shoes: inov8 f-lite 230

6xstrides

Drills 2:30 [2] 0.17 km (14:42 / km)
shoes: inov8 f-lite 230

Running 41:36 [2] 8.56 km (4:52 / km) +80m 4:39 / km
shoes: inov8 f-lite 230

WU,WD and jog down recoveries

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