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Training Log Archive: jonny crickmore

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Running	40	24:24:26	205.05	(7:09)	329.99	(4:26)	1903
	Cross Training	10	13:15:26
	S+C	8	6:25:00
	Orienteering	11	4:06:53	35.31	(7:00)	56.83	(4:21)	1051
	Drills	11	1:47:00	6.65	(16:06)	10.7	(10:00)
	Total	52	49:58:45	247.01		397.52		2953
	[1-5]	42	30:01:19
averages - weight:64kg

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Saturday Mar 31, 2018 #

8 AM

Running 17:30 [2] 3.8 km (4:37 / km) +22m 4:29 / km
shoes: Asics Mileage 10

Shakeout

12 PM

Running 14:07 [2] 3.02 km (4:41 / km) +10m 4:36 / km
shoes: Inov8 Arctictalon

Orienteering 35:05 [4] 6.66 km (5:16 / km) +200m 4:35 / km
shoes: Inov8 Arctictalon

JK Middle 5th +1:17

My kind of middle. Fast twisty but not overly technical. Set off fairly hard and not feeling totally in control but still falling into the controls nicely. Physically struggling on the ups but the descents were so much fun. Caught sight of PeterB to 14. He was messing up though and I got dragged a bit off line but not too bad. Then I was just oscillating between 2 and 20m behind depending on the gradient. He missed and I got ahead at 23. Then messed up 26. I saw my control about 3m to my right but thought no that is on a bush and mine is supposed to be more in a hole. Into the hole turn round and see Peter punch and run off. Then it was just crawl into the finish.

This was a really good race for me. My head is looking forward to the long tomorrow. My body is less sure.

Running 17:16 [2] 3.16 km (5:28 / km) +1m 5:27 / km
shoes: Inov8 Arctictalon

Drills 10:00 [2] 1.0 km (10:00 / km)

Friday Mar 30, 2018 #

10 AM

Running 19:31 [2] 4.3 km (4:33 / km) +6m 4:31 / km
shoes: Asics Mileage 10

Shakeout

3 PM

Running 17:56 [2] 4.08 km (4:24 / km) +3m 4:23 / km
shoes: Asics Mileage 10

Orienteering 13:49 [5] 3.94 km (3:30 / km) +1m 3:30 / km
shoes: X-Talon 225

JK Sprint - 6th +1:00

A disappointing performance in all. Started well flowing nicely through all the shorts ones. Lacking the speed in the loop before the spectator but still clean. Then miss at one in the wrong place like everyone else so no time lost but then two mistakes on next two controls. Unsure if correlated to the previous control getting a bit flustered and not dealing with it well, but I was also on the brink anyway. Then just lost some oomph in the last section and another RC mistake.
It is a shame after a fantastic winter to be in what I feel is the same or even worse shape than last year at the moment. Hoping I can access that fitness soon enough though and move on up.

I knew the area wasn't going to be technical but I thought the course (and bit of map/control placement) was still pretty poor. Only about 3 or 4 good legs. Which to be fair looked to be about 2 or 3 more than the women's.

Anyway very excited about the forest races. Should be great fun.

http://obasen.orientering.se/winsplits/online/en/d...

Running 19:22 [2] 3.92 km (4:56 / km) +3m 4:55 / km
shoes: Asics Mileage 10

Drills 10:00 [2] 1.0 km (10:00 / km)

Drills and cheering Laura on.

Thursday Mar 29, 2018 #

10 AM

Running 26:11 [2] 6.0 km (4:22 / km) +5m 4:21 / km
shoes: Asics Mileage 10

Drills 10:00 [2] 1.0 km (10:00 / km)

Wednesday Mar 28, 2018 #

Note
(rest day)

Tuesday Mar 27, 2018 #

5 PM

Running 51:01 12.22 km (4:11 / km) +36m 4:07 / km
shoes: Asics Flats 2

Taper session on canal.
8 T(2) 2x2I(2) 4x30sR (75s)

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Flats 2

Monday Mar 26, 2018 #

8 AM

Running 27:49 [2] 6.04 km (4:36 / km) +42m 4:27 / km
shoes: Asics Mileage 10

4 PM

Running 33:32 [2] 6.95 km (4:49 / km) +16m 4:46 / km
shoes: Asics Mileage 10

Drills 5:00 [2] 0.5 km (10:00 / km)
shoes: Asics Mileage 10

Strides

S+C 30:00 [0]

Sunday Mar 25, 2018 #

9 AM

Orienteering 33:16 [2] 6.81 km (4:53 / km) +112m 4:31 / km
shoes: Asics Mileage 10

More alleyways of Edinburgh

5 PM

Running 23:04 [2] 5.07 km (4:33 / km) +38m 4:23 / km
shoes: Asics Mileage 10

Keeping legs ticking over

Saturday Mar 24, 2018 #

10 AM

Running 29:23 [2] 6.59 km (4:28 / km) +52m 4:18 / km
shoes: Asics Mileage 10

Easy to shop and back with Laura. Hamstrings and Quads still very sore. Okay once I get moving but think the sprint-o this afternoon could be tough.

Beautiful weather

3 PM

Running 22:57 [2] 5.18 km (4:26 / km) +34m 4:17 / km
shoes: Asics Mileage 10

Orienteering 14:28 [5] 4.01 km (3:36 / km) +18m 3:31 / km
shoes: x-talon 212 4

Rosyth sprint. Felt like a good run and legs feeling pretty good so a bit dissapointed to be so far down. Oh well time for some R+R before JK.

Running 18:22 [2] 4.1 km (4:29 / km) +15m 4:24 / km
shoes: x-talon 212 4

Drills 10:00 [2] 1.0 km (10:00 / km)

Friday Mar 23, 2018 #

7 AM

Running 12:30 [2] 2.5 km (5:00 / km)

S+C 45:00 [0]

5 PM

Orienteering 48:06 [2] 9.69 km (4:58 / km) +213m 4:28 / km
shoes: Asics Mileage 10

Easy jog around a big weekend course. Getting round the embargoes before next week.

Thursday Mar 22, 2018 #

11 AM

Running 15:06 [2] 3.31 km (4:34 / km) +51m 4:14 / km
shoes: x-talon 212 4

2 sprints 6 hours apart at HW. Didn't really want to do it today as my legs are screwed but not really got any better options and wanted to do it. Shuffling on WU struggling with Hamstrings.

Orienteering 16:03 [4] 4.23 km (3:48 / km) +17m 3:43 / km
shoes: x-talon 212 4

First half of blue course from Riccarton event. Happy with my routechoices and planning. Legs tired but not embarrassingly slow.

Running 15:02 [2] 3.23 km (4:39 / km) +3m 4:38 / km
shoes: x-talon 212 4

Got the proper recovery of chocolate milk and food straight after followed by 4 fantastic half pints at the HW beer festival. Followed by feeling drowsy all afternoon :)

C • Beer 2

Drills 10:00 [0] 1.0 km (10:00 / km)

5 PM

Running 15:51 [2] 3.31 km (4:48 / km) +21m 4:39 / km
shoes: x-talon 212 4

Wow I'm a lightweight and have DOMS. Struggling.

Orienteering 13:26 [4] 3.31 km (4:03 / km) +19m 3:57 / km
shoes: x-talon 212 4

2nd Half. Pretty happy again with processes.

Running 12:14 [2] 2.7 km (4:32 / km) +20m 4:22 / km
shoes: x-talon 212 4

Wednesday Mar 21, 2018 #

12 AM

Cross Training 1:20:00 [0]

Cycling IW and HFW via Saughton. Grim wind

2 PM

Running 42:10 10.45 km (4:02 / km) +14m 4:00 / km
shoes: Asics Mileage 10

Some fun at HW club champs.

Did 100, shot put, 400, long jump, 1500.

Very windy and quite tired but still 4 new PB's probably and a very slow 1500 (4:35) cause there was no one else near and my legs were pretty full of lactate to begin with. Hopefully get times/distances up soon.

Drills 15:00 [2] 1.5 km (10:00 / km)

Tuesday Mar 20, 2018 #

Cross Training 1:15:00 [0]

Cycling IW & HFW

12 PM

Running 42:03 [3] 11.47 km (3:40 / km) +32m 3:37 / km
shoes: Asics Mileage 10

Steady run from work.

Monday Mar 19, 2018 #

5 PM

Cross Training 35:00 [0]

Easy spin before gym

S+C 1:00:00 [0]

Running 12:00 [2] 2.6 km (4:37 / km)
shoes: Asics Mileage 10

Sunday Mar 18, 2018 #

Note

Evidently found my forte of mass start sprints. 2 good RC's to 4&6 and was out front and solo for the last 10min. 4th fastest time overall too. Wish I hadn't messed up yesterday and got to play with the big boys though.
Great weekend of high quality maps, courses and analysis.

7 AM

Running 19:15 [3] 3.81 km (5:03 / km) +30m 4:52 / km

8 AM

Note

Needed shakeout jog. Rather sore all over. Excited to hit up the c final head to head against Shminty and some Norwegian juniors.

10 AM

Running 13:50 [3] 2.79 km (4:57 / km)

Orienteering 16:28 [3] 4.38 km (3:46 / km) +25m 3:40 / km

Running 16:03 [3] 3.04 km (5:17 / km) +36m 4:59 / km

Saturday Mar 17, 2018 #

9 AM

Running 15:10 [3] 3.28 km (4:37 / km) +103m 4:00 / km

Orienteering 19:15 [5] 4.38 km (4:24 / km) +182m 3:38 / km

Running 14:47 [3] 3.11 km (4:45 / km) +33m 4:31 / km

10 AM

Note

Awful attempt this morning. Okay plans, awful execution. Beautiful day and a great sprint area.

5 more attempts to improve this afternoon.

1 PM

Running 10:14 [3] 2.12 km (4:50 / km) +64m 4:12 / km

Orienteering 20:38 [3] 5.29 km (3:54 / km) +234m 3:12 / km

Running 14:51 [3] 2.99 km (4:58 / km) +31m 4:43 / km

3 PM

Note

Better this afternoon. Seemed to be running fairly well. With exception to the long hill legs. Navigating getting better. Punching with emit still useless. Need to play more twister.

Friday Mar 16, 2018 #

6 PM

Running 15:50 [2] 3.42 km (4:38 / km) +48m 4:19 / km
shoes: Asics Mileage 10

Pass the parcel warm up where I started in about 5 layers before getting down to 3 by the end.

Orienteering 16:19 [5] 4.12 km (3:58 / km) +30m 3:49 / km
shoes: X-Talon 225

Bergen night sprint. Fairly standard housing block style sprint with some good routechoices. A fair few patches of sheet ice so had to watch out but generally good conditions.

Running fairly well and maybe about 75% on the routechoices which I am happy about.

Biggest time loss was probably trying to use EMIT. I hate how there is no feedback on units or the cards we hired so was scared to speed punch especially as these results affect the final day mass start.

http://sprint-camp.blogspot.no/2009/02/resultater....

Running 16:20 [2] 3.15 km (5:11 / km) +56m 4:46 / km
shoes: X-Talon 225

WD. After spending 10min in absolute agony as decided not to wear gloves racing then went indoors afterwards and the heat change was horrible. Then out with Shminty and Josh.

Thursday Mar 15, 2018 #

7 AM

Running 12:00 [2] 2.7 km (4:27 / km) +20m 4:17 / km
shoes: Asics Mileage 9

S+C 1:00:00 [0]

6 PM

Running 30:27 [2] 7.01 km (4:21 / km) +37m 4:14 / km
shoes: Asics Mileage 10

Wednesday Mar 14, 2018 #

Cross Training 1:20:00 [0]

3 PM

Running 34:49 [2] 8.49 km (4:06 / km) +2m 4:06 / km
shoes: Asics Mileage 10

Went to spectate varsity athletics. As there isn't anybody at Edinburgh Uni who can run 2k there wasn't a proper race but Liam wanted to race so I said I would pace him through 1k. He asked for 2:55 and I delivered. Just not very well. I got very excited and started off with a 64.
Oops.

Drills 7:00 [0] 0.7 km (10:00 / km)

Tuesday Mar 13, 2018 #

Cross Training 1:15:00 [0]

Cycling IW and HFW

10 AM

Running 42:24 [2] 9.9 km (4:17 / km) +33m 4:13 / km
shoes: Asics Mileage 10

Nice run with Liam. Heavy legs to begin but quickly improved. Threw in some strides towards the end. Odd twinge here and there and after slowing down on strides a bit.

Monday Mar 12, 2018 #

8 AM

Running 19:45 [2] 4.49 km (4:24 / km) +34m 4:14 / km
shoes: Asics Mileage 10

5 PM

Running 28:16 [2] 6.47 km (4:22 / km) +55m 4:11 / km
shoes: Asics Mileage 9

So downhill hurts a bit but otherwise okayish.

S+C 55:00 [0]
weight:64kg

Sunday Mar 11, 2018 #

10 AM

Cross Training 2:45:26 [0]

Bike 45.85k 542m

Long bike adventure with Laura cycling back from Kinghorn. Really nice path most the way. Lots of mud :)
Tiring towards the end but a stop for a mars bar and some figs sorted me out at Dalmeny.

Saturday Mar 10, 2018 #

9 AM

Cross Training (aquajogging) 1:00:00 [0]

60min Aquajogging with Beth and Laura. Sore arms

Friday Mar 9, 2018 #

8 AM

Cross Training 1:05:00 [0]

IW (Laura's work then continued on and back home)

4 PM

Running 26:19 [2] 5.51 km (4:46 / km) +78m 4:28 / km
shoes: Asics Mileage 9

Out for a run with Laura as it was too sunny not to.

Achilles was mostly behaving. A couple of small twinges made my 99% decision sure now that I unfortunately won't be doing Scottish Sprint Champs tomorrow.

Cross Training (Spinning) 40:00 [0]

10 WU 10x1(1) 10 WD on spinning bike.

Thursday Mar 8, 2018 #

Cross Training 2:00:00 [0]

IW and HFW with detours to Ratho to make them an hour each as it was a nice day

7 AM

S+C 45:00 [0]

Wednesday Mar 7, 2018 #

7 AM

Running 52:01 [2] 11.23 km (4:38 / km) +55m 4:31 / km
shoes: Asics Mileage 9

3 PM

Running 26:12 [2] 5.83 km (4:29 / km) +88m 4:11 / km
(injured) shoes: Asics Mileage 9

Work to Shop.

R achilles was really sore and in the end had to walk as couldn't run anymore. It was a little bit sore this morning but not too bad. Started this run okay then it got sore, better then sore again.

Same one I had a problem with in Spain. Been a tough month for achilles though with Ski/snow , track race, sand, snow and treadmill.

Tuesday Mar 6, 2018 #

8 AM

Running 33:07 [2] 7.07 km (4:41 / km) +44m 4:33 / km
shoes: Asics Mileage 9

I went for a run outside! It was horrible.

5 PM

Running 45:00 12.16 km (3:42 / km)
shoes: Asics Flats 2

Treadmill session 5,5(3),4,4(2:30)3(2)1 all at 20km/h

Feeling very naff on WU and just as bad on the session but managed to get through 90% of the session (meant to be a 3 at the end).

Running 39:11 [2] 8.29 km (4:44 / km) +51m 4:35 / km
shoes: Asics Mileage 9

WU with Laura and then WD.

Drills 10:00 [2] 1.0 km (10:00 / km)

Monday Mar 5, 2018 #

Running 1:00:00 [2] 13.5 km (4:27 / km)
shoes: Asics Mileage 9

Easy run on treadmill. Most boring one so far.

5 PM

Running 32:00 [2] 7.1 km (4:30 / km)
shoes: Asics Mileage 9

To and from gym and treadmill

S+C 1:00:00 [0]

Sunday Mar 4, 2018 #

10 AM

Running 1:33:55 21.83 km (4:18 / km) +237m 4:05 / km
shoes: Asics Mileage 9

Treadmill long run. Kept it 'interesting' with some hills and fartlek now and again. Climb is taken assuming 1% is flat.

Saturday Mar 3, 2018 #

9 AM

Running 56:53 12.14 km (4:41 / km) +76m 4:33 / km
shoes: Inov8 Arctictalon

Lap 1. WU to gym.
Lap 2. Gym to ultrasprints.
Lap 3. WU for ultrasprints
Lap 4,5,6 - Ultrasprints
Lap 7 - WD to Dalkeith for lunch and then home afterwards.

Nixon planned an awesome set of ultrasprints last night down in Squirrel corner. Started 3 at a time with butterfly courses. First two heats were about time and top 3 from all heats went to the final. With Carcas and Felly.

Set off steady on first one just getting into it then reached end of butterfly with Carcas and went into overdrive and amazed we managed to full on sprint and still navigate. He outkicked me and got me by about 0.1sec at the finish.

2nd one just one small miss navigationally but swimming in lactate fairly early on. Out the butterfly 3m down on Carcas 2m ahead of Felly just held position. Comfortably through to the final with Tam and Carcas.

Went off hard in the final and was pretty much clean. Came out butterfly with about 3m over Tam and 15 over Carcas. Pushed hard and held onto it. A momentarily lapse when Felly nailed me right in the face with a snowball. Very glad I didn't have to try and outsprint Carcas again as legs were hurting.

An awesome thing to do to make up for missing BUCS. I will try and find some videos and link them in.

Running 38:00 10.94 km (3:28 / km)
shoes: Asics Flats 2

~1 mile WU on treadmill then 30min tempo going 3:18,3:17,3:16 min/km each 10min.

6 PM

S+C 30:00 [0]

Friday Mar 2, 2018 #

7 AM

Running 42:46 [2] 9.21 km (4:39 / km) +56m 4:30 / km
shoes: Asics Fell Shoes

Easy along innocent straight after breakfast due to logistical issues. Not feeling too great but at least they had cleared it so was good running.

5 PM

Running 37:31 [2] 8.23 km (4:33 / km) +65m 4:23 / km
shoes: Asics Fell Shoes

Shame BUCS was cancelled. Was really excited for it but also fairly happy not to have to travel.

Yet a miracle did happen on this run. First got the treat of running with my crippled partner which was nice and on the way back a drunk man was like is this your bag and was holding the bag I lost after the session last night. Said he just found it. No idea how or where (as I had run up and down three times already) and it was dry and not snowy but can't believe I got it back.

Thursday Mar 1, 2018 #

4 PM

Running 1:12:33 16.2 km (4:29 / km) +150m 4:17 / km
shoes: Asics Flats 2

WU - 4.3km. Innocent had been cleared so was fine in my inov8's.

Tunnel reps session - 8x tunnel. 2 up 2 down 2 up 2 down. All with 3:30 off either jogging back or jogging halfway and turning back.

~500m with maybe 10m gradient change.

1:30,1:34,1:15,1:15,1:35,1:36,1:15,1:15.

Not feeling too great. Been a bit flat since Spain. Also had my bag with my shoes in nicked whilst I was doing the session.

WD - 4.5km Down Innocent a bit to see if someone had chucked my bag after finding out it was just a pair of old shoes. No luck. Very slippy in flats.

Drills 10:00 [2] 1.0 km (10:00 / km)

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