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Training Log Archive: jonny crickmore

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Orienteering18 13:59:45 92.35(9:06) 148.63(5:39) 3369431c
  Running30 12:54:24 95.79(8:05) 154.16(5:01) 3307
  S+C7 3:20:31 0.43 0.69 1
  Cross Training4 1:41:00
  Drills5 1:05:53 3.1(21:14) 4.99(13:12) 3
  Total34 33:01:33 191.67 308.47 6680431c
  [1-5]34 32:46:33

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Sunday Mar 31, 2013 #

1 PM

Running 13:02 [2] 2.14 km (6:05 / km) +13m 5:54 / km
shoes: VJ integrator pair 4

Orienteering 1:04:28 intensity: (20:00 @3) + (30:00 @4) + (14:28 @5) 13.71 km (4:42 / km) +263m 4:17 / km
25c shoes: VJ integrator pair 4

JK Long

1st M20

So plan to take this out easier as last two days had hurt me. Surprisingly caught will at 1 and he went angry fast just stuck behind for a control then pushed on. 90 sec of misses in the green at top end annoyingly but after that abut 35-40min i started to move up the gears and really started shifting in last few k. Wanted it to be longer though at least 70min!

Running 5:39 [2] 0.88 km (6:25 / km) +4m 6:16 / km
shoes: VJ integrator pair 4

Saturday Mar 30, 2013 #

12 PM

Running 10:39 [2] 2.06 km (5:10 / km) +100m 4:09 / km
shoes: VJ integrator pair 4

Drills 2:33 [1] 0.27 km (9:20 / km) +3m 8:51 / km
shoes: VJ integrator pair 4

Orienteering 32:15 intensity: (20:00 @4) + (12:15 @5) 6.84 km (4:43 / km) +251m 3:59 / km
18c shoes: VJ integrator pair 4

JK Middle

1st M20

Again went out too hard but caught Bray at 3 then just attempted to stay behind him which hurt. Got ahead on a route choice and was very scrappy on last loop again with lots of ~10sec mistakes nothing major though. This really hurt me though.

Running 7:35 [2] 1.34 km (5:40 / km) +35m 5:00 / km
shoes: VJ integrator pair 4

Friday Mar 29, 2013 #

2 PM

Running 16:49 [2] 3.38 km (4:58 / km) +12m 4:53 / km
shoes: Inov-8 x-talon race pair

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov-8 x-talon race pair

Orienteering 14:03 [5] 3.7 km (3:48 / km) +15m 3:43 / km
19c shoes: Inov-8 x-talon race pair

JK sprint
1st M20 but 44 sec down on murray

Started off way too fast and hit oxygen debt and struggled to navigate making lots of small ~5sec mistakes but didn't totally blow and gave it my all to the line.

Thursday Mar 28, 2013 #

3 PM

Running 28:20 [1] 5.91 km (4:48 / km) +25m 4:42 / km
shoes: Inov-8 x-talon race pair

Super easy
Trying to go at 5 min/km but found it too hard. Some lovely mud still around could be bit of a cross country race at the weekend

Wednesday Mar 27, 2013 #

1 PM

Running 5:11 [2] 1.07 km (4:50 / km) +14m 4:32 / km
shoes: Inov-8 x-talon race pair

WU

Orienteering 23:56 intensity: (20:00 @3) + (3:56 @4) 5.2 km (4:36 / km) +73m 4:18 / km
18c shoes: Inov-8 x-talon race pair

At Oxshott common. Was checking control sites SE middles in 2 weeks so 90min oing walking. Then afterwards ran round a course was really good fun in a nice area. Working just under threshold range and feeling fairly good.

Running 7:17 intensity: (6:17 @2) + (1:00 @5) 1.61 km (4:32 / km) +26m 4:12 / km
shoes: Inov-8 x-talon race pair

Some strides which felt fairly tough and bought on a little cough. Then WD

Tuesday Mar 26, 2013 #

7 PM

Running 10:45 [2] 2.02 km (5:20 / km) +26m 5:00 / km
shoes: Inov-8 x-talon race pair

Orienteering 51:24 intensity: (20:00 @2) + (25:00 @3) + (6:24 @4) 8.34 km (6:10 / km) +196m 5:31 / km
25c shoes: Inov-8 x-talon race pair

KNC at Ightam
just cruising as illness still hanging around little bit felt really good though

Orienteering 14:55 [2] 2.24 km (6:39 / km) +51m 5:58 / km
9c shoes: Inov-8 x-talon race pair

collecting

Monday Mar 25, 2013 #

Note
(rest day)

Bit tired and feel like I'm fighting off a cold.

Sunday Mar 24, 2013 #

10 AM

Running 13:50 [2] 2.64 km (5:15 / km) +33m 4:56 / km
shoes: VJ integrator pair 4

Orienteering 1:00:21 intensity: (30:00 @3) + (30:00 @4) + (21 @5) 10.64 km (5:40 / km) +307m 4:57 / km
32c shoes: VJ integrator pair 4

Event at Verdley Woods
Just a long middle race all some vague slope o looking for platforms so good compass work. Covered in brashings though was a bit annoying. Feeling pretty rough but running well. Really tiring towards the end though, back to back racing in terrain is tough

Running 2:59 [2] 0.52 km (5:45 / km)
shoes: VJ integrator pair 4

Saturday Mar 23, 2013 #

10 AM

Running 7:09 [2] 1.6 km (4:29 / km) +1m 4:28 / km
shoes: VJ integrator pair 4

Orienteering 31:40 [4] 7.09 km (4:28 / km) +73m 4:15 / km
14c shoes: VJ integrator pair 4

SOG at Angmering.

Attempted to race hard as I would in a middle. Ridiculously muddy so had to power through a lot of it. Also forgot compass so lines little bit off in places but technically fairly easy just importantly kept pushing all the way until the end.

Running 5:48 [2] 1.16 km (5:01 / km) +3m 4:57 / km
shoes: VJ integrator pair 4

Friday Mar 22, 2013 #

8 AM

S+C 25:00 [1]

Running 25:00 [2] 5.0 km (5:00 / km) +300m 3:51 / km
shoes: Adidas Adizero Boston 2013

On treadmill in gym as was too slippy outside.
WU 15min WD 10min
all at 5min/km 6%
C • Sensible choice 3

Running 5:20 [2] 1.06 km (5:02 / km) +41m 4:13 / km
shoes: Adidas Adizero Boston 2013

Running 4:09 [2] 1.02 km (4:04 / km)
shoes: Adidas Adizero Boston 2013

Thursday Mar 21, 2013 #

3 PM

Running 9:48 [2] 2.12 km (4:37 / km) +45m 4:10 / km
shoes: Adidas Adizero Boston 2013

Orienteering 24:14 [4] 5.65 km (4:17 / km) +75m 4:01 / km
43c shoes: Adidas Adizero Boston 2013

Edge butterfly sprintervals from ShUOC archive with jackW
Cracking stuff much closer to being on the ball

Running 11:00 [2] 2.29 km (4:48 / km) +17m 4:38 / km
shoes: Adidas Adizero Boston 2013

Wednesday Mar 20, 2013 #

7 PM

Cross Training 36:00 intensity: (22:00 @1) + (14:00 @4)

spinning with some tempo bits

S+C 24:00 [1]

Running 8:40 [2] 1.85 km (4:41 / km) +73m 3:55 / km
shoes: Adidas Adizero Boston 2013

Running 11:57 [2] 2.78 km (4:18 / km) +24m 4:08 / km
shoes: Adidas Adizero Boston 2013

Tuesday Mar 19, 2013 #

Note
(rest day)

At grandparents and taking day off

Monday Mar 18, 2013 #

8 AM

Cross Training 5:00 [1]

Running 35:24 [2] 7.1 km (4:59 / km) +172m 4:27 / km
shoes: Adidas Adizero Boston 2013

Easy with kris
downhills hurting a little

S+C 23:20 [1] 0.69 km (33:58 / km) +1m 33:43 / km

Running 4:12 [1] 0.97 km (4:20 / km)
shoes: Adidas Adizero Boston 2013

Sunday Mar 17, 2013 #

8 AM

Running 17:37 intensity: (7:37 @1) + (10:00 @2) 3.73 km (4:44 / km) +158m 3:54 / km
shoes: Inov-8 x-talon race pair

Drills 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov-8 x-talon race pair

11 AM

Running 39:18 intensity: (20:00 @4) + (19:18 @5) 9.21 km (4:16 / km) +472m 3:24 / km
shoes: Inov-8 x-talon race pair

Wolfs Pit fell race.
1st place
Went out fairly hard like a xc race then just aimed to run all the way up the hill (1.2k 200m climb) which hurt but just managed it, looked around had a nice lead then just smashed it round flat bit on top. Hurt towards end having to climb again. Didn't go all out on last descent as had a nice lead. Felt good today and impressed with how I got up the hill.
C • Well done 1

Running 5:45 [1] 0.98 km (5:51 / km) +7m 5:39 / km
shoes: Inov-8 x-talon race pair

Saturday Mar 16, 2013 #

8 AM

Running 1:24:03 [2] 16.64 km (5:03 / km) +426m 4:29 / km
shoes: Inov-8 x-talon race pair

Long run in rivelin. Having flashbacks to wednesday night when saw loads of spook girls in brightly coloured lycra. strange people ....

Friday Mar 15, 2013 #

Cross Training 30:00 [1]

Bike in gym

S+C 30:00 [1]

Thursday Mar 14, 2013 #

Orienteering 47:14 intensity: (20:00 @3) + (27:14 @4) *** 10.88 km (4:20 / km) +150m 4:04 / km
25c shoes: Adidas Adizero Boston 2013

Kelham Island Race

Crazy map with lots of different levels really good fun and regularly couldn't understand what was going on. Head wasn't feeling at it's best.
Only went at a fast cruise as feeling dead after yesterday.

Running 20:30 [2] 3.9 km (5:15 / km) +100m 4:40 / km
shoes: Adidas Adizero Boston 2013

Wednesday Mar 13, 2013 #

Running 44:50 [2] 8.5 km (5:16 / km) +50m 5:07 / km
shoes: Adidas Adizero Boston 2013

Lots of warming up and down between races

Drills 12:00 [2] 1.0 km (12:00 / km)
shoes: Adidas Adizero Boston 2013

12 PM

Running 9:07 [5] 3.0 km (3:02 / km)
shoes: Adidas Adizero Boston 2013

Varsity 3k indoor. Setting my own pace the whole way round as Roden was too far ahead and others 3rd was a bit back. Trying to just run 36's started okay then hard to keep pushing.

Ran
3:00
3:05
3:02

for k splits could go little bit quicker but great fun quality atmosphere.
3 PM

Running 2:09 [5] 0.8 km (2:41 / km)
shoes: Adidas Adizero Boston 2013

Feeling pumped after 3k so got myself a spot in 800. This race is ridiculous was over before I even started running. Got dropped by front pack just too fast for me but good times

Running 25 [5] 0.2 km (2:05 / km)
shoes: Adidas Adizero Boston 2013

4x200m relay with other long distance runners. On anchor leg went out a long way behind and came back a long way behind :) got a bit cheer when finishing though felt like those people who come along the run in during prize giving at o events and get a big cheer.

Tuesday Mar 12, 2013 #

Running 57:08 intensity: (20:00 @1) + (37:08 @2) 11.09 km (5:09 / km) +200m 4:44 / km
shoes: inov8 x-talon 212

Easy jog up porter

Monday Mar 11, 2013 #

S+C 41:00 [1]

Running 14:20 [2] 3.0 km (4:47 / km) +50m 4:25 / km
shoes: Adidas Adizero Boston 2013

Sunday Mar 10, 2013 #

10 AM

Running 27:04 [1] 3.7 km (7:19 / km) +300m 5:12 / km
shoes: Inov8 Oroc (2)

Orienteering 35:56 [3] *** 5.7 km (6:18 / km) +180m 5:27 / km
20c shoes: Inov8 Oroc (2)

Relay Training on Bigland
12 PM

Running 30:00 [1] 5.0 km (6:00 / km) +70m 5:36 / km
shoes: Inov8 Oroc (2)

Orienteering 20:00 [3] *** 3.5 km (5:43 / km) +80m 5:08 / km
15c shoes: Inov8 Oroc (2)

Relay Training Simpsons Ground

Saturday Mar 9, 2013 #

10 AM

Orienteering 1:03:17 [2] *** 9.56 km (6:37 / km) +200m 6:00 / km
25c shoes: Inov8 Oroc (2)

Bishops Wood Training
2 PM

Orienteering 38:14 [3] *** 4.94 km (7:44 / km) +100m 7:02 / km
20c shoes: Inov8 Oroc (2)

Middle Rusland Beaches

Running 16:00 [1] 3.0 km (5:20 / km) +30m 5:05 / km
shoes: Inov8 Oroc (2)

Friday Mar 8, 2013 #

Orienteering 1:07:45 [2] *** 8.91 km (7:36 / km) +250m 6:40 / km
18c shoes: Inov8 Oroc (2)

Holme Fell

Thursday Mar 7, 2013 #

Running 28:20 [2] 5.5 km (5:09 / km) +120m 4:39 / km
shoes: Adidas Adizero Boston 2013

Orienteering 29:28 [5] 7.7 km (3:50 / km) +150m 3:29 / km
20c shoes: Adidas Adizero Boston 2013

Sprintervals around crookes/bole hill park.

Was 4.3 straight line but so much running round black lines was more of a road race than oing. No mistakes at all really but was simple this week.

Rather tired

Wednesday Mar 6, 2013 #

Note
(rest day)

Been a long time since had one of these days.
Also feeling tired and got shitloads of work

Tuesday Mar 5, 2013 #

Running 40:07 intensity: (20:00 @2) + (20:07 @5) 9.61 km (4:10 / km) +100m 3:58 / km
shoes: Inov-8 x-talon race pair

20 x 1 hard 1 float.
Feeling dead to start with but got into it.

Running 33:49 intensity: (15:00 @1) + (18:49 @2) 5.9 km (5:44 / km) +100m 5:17 / km
shoes: Adidas Adizero Boston 2013

Monday Mar 4, 2013 #

S+C 34:16 intensity: (15:00 @0) + (15:00 @1) + (4:16 @2)

Circuits missed all dynamic leg stuff

Drills 41:20 [1] 2.72 km (15:12 / km)
shoes: Adidas Adizero Boston 2013

Rachael Rothman coaching us which was great as had forgotten a few things doing it by myself. Feeling really tired though so didn't quite do it all.

Running 17:27 [2] 3.36 km (5:12 / km) +50m 4:50 / km
shoes: Adidas Adizero Boston 2013

Sunday Mar 3, 2013 #

Running 8:17 [1] 1.41 km (5:52 / km)
shoes: Inov-8 x-talon race pair

Orienteering 1:56:11 intensity: (20:00 @2) + (1:10:00 @3) + (26:11 @4) *** 19.27 km (6:02 / km) +530m 5:18 / km
44c shoes: Inov-8 x-talon race pair

Tim Watkins Trophy on Hutton Roof

Great fun went off fairly hard chasing Malley but got technical and rough quickly so a fairly mistake ridden first 15min saw packs stay togetherish then the running began and about 30min in was just me and Rich. But we didn't run together really for next 30min taking different routes or one or another of us having a 30sec lead.

Then I started tiring ( took Jelly babies but lost all but one of them :( needed more energy) so from then on definitely didn't do my fair share of navigating just trying to hold on.

Starting to feel slightly better on nice runnable last section and then got a slightly better route to 3rd from last control and just went nuts down steep hill so finally won a sprint finish about time.

Really enjoyed this type of race but only to be done infrequently and great to have someone to race against. Feeling a bit broken now and finding thorns everywhere and some bruises from falling in limestone cracks.
C • Finally! 1

Saturday Mar 2, 2013 #

3 PM

Orienteering 59:00 [2] *** 7.75 km (7:37 / km) +175m 6:50 / km
19c shoes: Inov-8 x-talon race pair

Planned some training on simpson ground with a altered map. A really good technical area and navigation going well. Shame it's a pretty rough forest
7 PM

Running 20:00 [2] 3.5 km (5:43 / km) +60m 5:16 / km
shoes: Inov-8 x-talon race pair

WU,WD garmin died earlier

Orienteering 45:24 intensity: (25:00 @3) + (20:24 @4) *** 7.0 km (6:29 / km) +250m 5:30 / km
22c shoes: Inov-8 x-talon race pair

Great tower night event. Love this area and even better at night. One huge 3min mistake on a 1min leg and apart from that going fairly smoothly

Friday Mar 1, 2013 #

11 AM

Cross Training 30:00 [1]

Easy on bike in gym

S+C 22:55 [1]

Just stability work today so playing on bosu and discs with will

Sneezing a bit but feeling fine generally. Just a bit sleep deprived but did go to a physics lecture at 4 in the morning so didn't get as much sleep as usual.
C • 4am???? 1

Running 7:35 [2] 1.62 km (4:41 / km) +50m 4:03 / km
shoes: Adidas Adizero Boston 2013

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