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Training Log Archive: jonny crickmore

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

14:09:26

102.49

(8:17)

164.94

(5:09)

2499

Orienteering

5:48:31

36.85

(9:27)

59.31

(5:53)

1180

249c

Drills

3:15:56

7.32

(26:46)

11.78

(16:38)

Cycling

2:57:02

S+C

10:00

Total

26:20:55

146.66

236.03

3679

249c

2:45

0:00

» now

Wednesday Feb 29, 2012 #

Running 43:45 [2] 8.67 km (5:03 / km) +210m 4:30 / km
ahr:150 shoes: Mudclaws

Rivelin run had a stitch as ate fairly soon before. But legs not too bad still kept it short though to try and get back to shape after saturday.

Tuesday Feb 28, 2012 #

Running 12:00 [5] 3.4 km (3:32 / km)
shoes: Brooks mach 9 spikes

Started intervals did 10 min then 2x1min but legs still screwed from weekend and still holding off cold so decided not to kill myself and call it a day there.

10min-2.8k
mins did 300m

Running 23:55 [1] 3.75 km (6:23 / km) +80m 5:46 / km
shoes: Addidas tempo

Drills 8:18 [2] 0.9 km (9:13 / km)
shoes: Brooks mach 9 spikes

Monday Feb 27, 2012 #

Running 25:06 [2] 5.0 km (5:01 / km) +60m 4:44 / km
shoes: Addidas tempo

Drills 48:40 [2] 2.28 km (21:21 / km)
shoes: Addidas tempo

Sunday Feb 26, 2012 #

Note
(rest day)

Knackered and cold worsened after yesterday still not too bad though

Saturday Feb 25, 2012 #

Event: National XC Championships

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: wave harrier pair 3

Running from station to event wu and wd

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

Running 36:36 [5] 9.71 km (3:46 / km) +170m 3:28 / km
shoes: Brooks mach 9 spikes

Was a glorious day for it sun out and course slightly muddy. Not feeling at my best before start with still bit of cold but otherwise pretty confident. Got caught up again at start just cant get up that hill quick enough. So pulled through people all way round first lap and then caught up with James Taylor and spent most the 2nd lap with him felt weak on the hills and alright on other bits. Lost James in kick at end and finished fairly well. Felt pretty happy with result. Came 92nd 4:46 behind Jonny Hay. Last year came 97th 4:38 behind Hay on a course 4 min shorter.

Friday Feb 24, 2012 #

Running 15:45 [1] 3.0 km (5:15 / km) +60m 4:46 / km
ahr:135 shoes: Addidas tempo

Short easy run other hip to last time seized up at one point got better as i carried on but itb and glutes were quite tight

Drills 3:00 [2] 0.5 km (6:00 / km)
shoes: Addidas tempo

drills then a few strides

Thursday Feb 23, 2012 #

Orienteering 23:41 [4] *** 5.54 km (4:16 / km) +130m 3:50 / km
25c shoes: Addidas tempo

Couldnt resist sprintervals was a really technical area on loop 2 which caused me some serious problems. Skipped some bits here and there to try and keep the session fairly short

Running 37:40 [1] 6.15 km (6:07 / km) +100m 5:40 / km
shoes: Addidas tempo

Wednesday Feb 22, 2012 #

Running 22:34 [1] 4.25 km (5:19 / km) +81m 4:51 / km
ahr:126 shoes: Mudclaws

Decided that i shouldnt do too much and don't want this little cold to get worse feeling pretty much better but want it to be totally gone before nationals

Tuesday Feb 21, 2012 #

Note

Got little bit of a cold coming on and training well recently so happy to take time off to rid myself of this cold cause want to race well on sat

Monday Feb 20, 2012 #

Drills 48:50 [2] 2.4 km (20:21 / km)
shoes: Addidas tempo

Running 22:15 [2] 4.5 km (4:57 / km) +60m 4:38 / km
shoes: Addidas tempo

Sunday Feb 19, 2012 #

Cycling 1:43:18 [2]
ahr:128

36k another bike ride. Groin fine so back running tomorrow. Clockwise this time coton-madinglen-dry drayton-oakington-histon-impington-milton-waterbeach then back down the river to see katrin row but sh finished way before i got there. Train on way home got cancelled so had to catch lots of trains and standing up for lots so legs now pretty tired

Saturday Feb 18, 2012 #

Cycling 1:13:44 [2]
ahr:129

23.32k Cycling around neighbouring villages of cambridge while katrin was at lectures had some mud issues on katrins bike. Groin feeling fine. Cambridge-coton-grantchester-haslingfield-hauxton-trumpington-newnham.

Friday Feb 17, 2012 #

Note
(injured) (rest day)

Woke up this morning with pain in hip/groin area after sprintervals so going to cross train for the weekend and if still pain will see someone in sheffield next week.

Thursday Feb 16, 2012 #

Running 23:43 [2] 4.24 km (5:36 / km) +50m 5:17 / km
shoes: Addidas tempo

Orienteering 34:21 [4] *** 8.04 km (4:16 / km) +200m 3:48 / km
ahr:170 34c shoes: Mudclaws

Very tough sprintervals session thanks to huge amounts of clim and a lot of non straight line routes.
Time-pace-ahr-controls

4:50-3:44-162-8
4:58-3:54-170-5
5:57-3:49-175-7
5:39-4:37-171-5 (Big hills twice!)
7:40-4:09-170-5
4:30-5:05-169-4

Really tiring but my easy week leading up to nationals now begins which is nice and off to flatlands of cambridge tomorrow

Wednesday Feb 15, 2012 #

Running 1:06:30 [2] 11.78 km (5:39 / km) +260m 5:05 / km
ahr:129 shoes: Mudclaws

Started off easy headtorcher wrong way round pace got picked up along bottom though and with that and hill at end started tiring a bit. Also was only one with a big headtorch which made it interesting especially the flooded stepping stones

Tuesday Feb 14, 2012 #

Drills 7:34 [2] 0.78 km (9:42 / km)
shoes: Brooks mach 9 spikes

Running 20:00 [4] 5.08 km (3:56 / km)
ahr:161 shoes: Brooks mach 9 spikes

10min threshold then 10min of 15sec turnarounds

threshold-2.72k-163BPM
Turnarounds-2.36-159BPM

Was nice short session and kept threshold fairly easy so I won't get myself ill or exhausted

Running 23:45 [3] 4.01 km (5:55 / km) +80m 5:23 / km
shoes: Mudclaws

Monday Feb 13, 2012 #

Drills 53:34 [2] 2.15 km (24:55 / km)
shoes: Addidas tempo

Running 24:12 [3] 4.55 km (5:19 / km) +65m 4:58 / km
shoes: Addidas tempo

Feeling little bit tired but not too bad after weekend. Built up some good endurance in the winter

Sunday Feb 12, 2012 #

Orienteering 30:55 [4] *** 4.5 km (6:52 / km) +150m 5:53 / km
9c shoes: O-roc

Mass start long on holme fell not gonna lie did quite a lot of following was running well except on ups. Keeping with big boys though

Orienteering 42:55 [3] *** 5.35 km (8:01 / km) +150m 7:02 / km
17c

Middle then sprint taking it a bit easier

Running 26:41 [2] 4.62 km (5:47 / km) +80m 5:19 / km
shoes: O-roc

Wu Wd

Saturday Feb 11, 2012 #

Orienteering 1:02:15 [3] *** 8.5 km (7:19 / km) +350m 6:04 / km
31c shoes: O-roc

Morning training on torver

Orienteering 23:05 [4] *** 4.67 km (4:57 / km) +50m 4:42 / km
22c shoes: O-roc

Two sprints on haverigg

Orienteering 46:53 [2] *** 7.45 km (6:18 / km) +100m 5:54 / km
33c shoes: O-roc

Control pick on haverigg just cruising round starting tiring at top end so missed out some on way back

Running 33:40 [2] 6.0 km (5:37 / km) +50m 5:23 / km
shoes: O-roc

All Wu and Wd

Friday Feb 10, 2012 #

Note
(rest day)

Feeling tired and wanna do some good training this weekend

Thursday Feb 9, 2012 #

Running 53:03 [2] 9.75 km (5:26 / km) +209m 4:55 / km
ahr:137 shoes: Addidas tempo

Wu and elongated Wd starting to tire on Wd

Orienteering 20:59 [4] *** 5.67 km (3:42 / km)
23c shoes: Addidas tempo

First sprintervals with shuoc in city centre bit rusty and ice and main roads meant hard to keep pushing. Weather was fowl too. Came straight from lecture and ran with back which rubbed on neck and hurt a lot so gonna put it in a locker or something next week. Hopefully snow and ice will finally wash away as not doing good for my hips
Reps: Time-pace-AHR-Controls
2:30-3:52-159-4
3:26-3:20-171-3
5;47-3:30-173-5
3:43-3:49-171-1
3:41-4:10-163-6
1:49-3:44-166-4

Wednesday Feb 8, 2012 #

Running 55:56 [2] 10.89 km (5:08 / km) +211m 4:41 / km
ahr:131 shoes: O-roc

Evening run with shuoc assumed it would be rivelin so wore dobs but was road run enough ice about that dobs weren't a bad choice. Came back early as not wanting to do too much

Tuesday Feb 7, 2012 #

S+C 10:00 [2]

Running 20:00 [4] 5.4 km (3:42 / km) +30m 3:36 / km
ahr:169 shoes: O-roc

Was 5x5 but i only did 4 as struggling from a lot of speed work recently. Couldn't stay upright on ice and also couldn't find my extra gear so to say.

Drills 10:30 [2] 1.2 km (8:45 / km)
shoes: O-roc

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Addidas tempo

Sunday Feb 5, 2012 #

Running 2:05:51 [2] 22.4 km (5:37 / km) +440m 5:07 / km
ahr:144 shoes: Mudclaws

Long run in snow with kris and dave felt crap up porter but then better round burbage into limb then back over to porter quite tired now

Saturday Feb 4, 2012 #

Running long 17:02 [5] 5.0 km (3:24 / km) +30m 3:18 / km
ahr:179 max:188 shoes: Addidas tempo

parkrun with the big boys OJ, RobB MikeS. Was a bit nippy out there. just stuck to oli and mike, mike got away and just got past oli at end. Was hoping for sub 17, but on hilly bendy course time is alright good basis as not really started speed work properly yet. Official results were totally wrong

Drills 5:30 [2] 0.57 km (9:39 / km)
shoes: Addidas tempo

Running 30:10 [2] 5.95 km (5:04 / km) +80m 4:45 / km
ahr:139 shoes: Addidas tempo

Friday Feb 3, 2012 #

Running 29:17 [2] 5.84 km (5:01 / km) +93m 4:39 / km
ahr:138 shoes: Addidas tempo

Decided it's about time to do parkrun if i can get up early enough tomorrow, haven't done any respectable 3/5/10k in last few years so went and did a lap of the course then carried onto tescos as a bit short of food. Legs a bit heavy on way back as up.

Wednesday Feb 1, 2012 #

Orienteering 1:03:27 [3] 9.59 km (6:37 / km) +50m 6:27 / km
ahr:142 55c shoes: Addidas tempo

Did some training on guardamar north on contour only technically found it a lot easier. Did a load of about 1k loops trying to go race pace. Jogged the last few as got tired cause it was ridiculously hot. Then afterwards decided to walk back to santa pola but it turned out to be a bit further away than it looked and also hit a lot of dead ends so was about a 20k walk.

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