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Training Log Archive: jonny crickmore

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
Cycling	23	14:00:48	175.7	(4:47)	282.76	(2:58)	2650
Orienteering	11	10:23:40	71.22	(8:45)	114.61	(5:26)	2000	69 /	75c	92%
S+C	7	6:40:00
Warm up/Down	10	3:42:00	16.78	(13:14)	27.0	(8:13)	600
Running	6	2:46:10	17.4	(9:33)	28.0	(5:56)	500
other	3	2:40:00
	4	2:05:00
Track	3	42:26	8.02	(5:18)	12.9	(3:17)
Hills	2	27:36	3.16	(8:44)	5.09	(5:25)	420
3k	1	10:15	3.0	(3:25)	4.83	(2:07)	20
Total	31	43:37:55	295.27		475.19		6190	69 /	75c	92%
[1-5]	31	42:37:55

2:08

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Tuesday Mar 31, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Warm up/Down 17:00 [2] 3.0 km (5:40 / km) +50m 5:14 / km
shoes: trainers

Running 8:25 [4] 2.0 km (4:13 / km) +100m 3:22 / km
shoes: trainers

3k race 10:15 [5] 3.0 mi (3:25 / mi) +20m 3:21 / mi
shoes: trainers

Monday Mar 30, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Sunday Mar 29, 2009 #

Orienteering race 21:56 [4] 3.71 km (5:55 / km) +125m 5:04 / km
shoes: VJ Integrator

Light green for csc before was planning on spirnting round turned out it was all a big fight and was so slow with whipping branch sapling things. And lots of crossing fences

Warm up/Down 30:00 [1] 2.0 km (15:00 / km) +50m 13:20 / km
shoes: VJ Integrator

Orienteering 45:08 [3] 7.01 km (6:26 / km) +230m 5:32 / km
shoes: VJ Integrator

Looked at other peoples maps and copied some controls onto mine then went out again and did a loop many of my controls again just opposite direction. Most the forest where my course didnt go was really nice just open woodland to run through still a bit tired but hitting controls quite nicely but route choice is poor at the moment

20:00 [2]

Saturday Mar 28, 2009 #

Cycling 1:50:48 [3] 37.76 km (2:56 / km) +300m 2:49 / km
shoes: trainers

Still not feeling at my best so went out for a nice cycle round all the country lanes was windy which made it quite tough and quite a few hills was just aiming for 3 min ks the whole way so had a target to aim for which was good.

Friday Mar 27, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Thursday Mar 26, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Warm up/Down 35:00 [2] 5.0 km (7:00 / km) +100m 6:22 / km
shoes: VJ Integrator

Collect controls felt so crap after a bit so jogged very slowly and walked also couldnt find the control which was crap.

Orienteering race 1:00:00 [4] 10.3 km (5:50 / km) +150m 5:26 / km
shoes: VJ Integrator

Some pretty good timing if i say so myself. Running alright was mostly path running got stuck in some green and had to go off and relocate lost about 5-6 min overall.

Wednesday Mar 25, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Tuesday Mar 24, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Warm up/Down 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: trainers

Track 11:53 [5] 4.0 km (2:58 / km)
shoes: trainers

Felt really good on this session
500 short recovery 300 then long recovery did this 5 times.
was about 90 for 500 and 51 for 400

Monday Mar 23, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Note
(rest day)

Sunday Mar 22, 2009 #

Warm up/Down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Integrator

Orienteering race 1:00:08 [4] 10.74 km (5:36 / km) +150m 5:14 / km
shoes: VJ Integrator

District event at Holmwood. What a load of crap it was. Made about 1 min of mistakes adding up all the small ones then walked bits at the end cause had a bad blister. It was just all green and might as well have done it all on my knees or bent over double really not too enjoyable.

15:00 [3]
shoes: trainers

did an hour session of cricket but spent 15min in the bowling machine and it was so much work on my arms to keep hitting the balls and seeing them. Ended up having them coming at me at 81mph had like no time to see it scary.

Saturday Mar 21, 2009 #

Warm up/Down 25:00 [1] 2.0 km (12:30 / km) +150m 9:05 / km
shoes: VJ Integrator

Orienteering race 32:07 [4] 6.55 km (4:54 / km) +150m 4:24 / km
shoes: VJ Integrator

Blue at Southwick technically fine really starting to feel the training over the last weeks so rest is in order next week.

Orienteering 23:00 [4] 4.46 km (5:09 / km) +100m 4:38 / km
shoes: VJ Integrator

Ran round the green afterwards all controls were similar to same to blues just different order really tiring on this hence the slower times even though easy navigation.

Friday Mar 20, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km

S+C 1:15:00 [3]

TASS
Exercise Sets Reps Weight(kg)

BW Lunges on to Stability Disc 2 10
DB Side Step Up 2 10 7.5
Squats 2 12 26
Single legged lunges 2 12 0
Bench Press 1 12 6/1 12 7.5
DB Bent over lateral raises 2 12 2.5
DB Single arm rows 2 12 7.5
Seated Row 1 12 40/ 1 12 45
CORE
Fitball Crunches arms straight 2 20 0
Crunches knees bent 2 20 0
Fitball Roll outs 2 1min 0
Russian twist on Fitball 2 10 5
Side Plank 2 30 sec 0

Thursday Mar 19, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Orienteering race 59:32 [4] 12.42 km (4:48 / km) +200m 4:26 / km
shoes: trainers

KNC at southborough masses of controls after 14 min had about 12 controls already then some long runs struggled to find some of the clues and lost about 5 min on one inpaticular was annoying overall running well again.

Wednesday Mar 18, 2009 #

Warm up/Down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Integrator

Cycling 50:00 [3] 17.5 km (2:51 / km) +150m 2:44 / km
shoes: VJ Integrator

Hills (Wolstunbury Run) 11:52 [3] 2.74 km (4:20 / km) +150m 3:24 / km
shoes: VJ Integrator

PB by 53 sec:) strange how this has got quicker by so much since october and my 5k has got 20 sec slower.

Tuesday Mar 17, 2009 #

Warm up/Down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Integrator

Orienteering race 47:31 [3] 8.53 km (5:34 / km) +210m 4:58 / km
shoes: VJ Integrator

Night Harris at Mytchett
Got given the longest lot and had a big dog leg as had to go over the railway and then come back. Lost about 2:30 on a leg just stupidly going down wrong path and struggling to relocate Other 27 controls were fine just annoyed by that mistake team won though which is always good.

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Monday Mar 16, 2009 #

S+C 1:10:00 [3]

Exercise Sets Reps Kg

Lunges 2 10 6.5
Side Step Squat 2 10 7.5
Box Step Up 2 12 7.5
Bridge 3 1 min
Bench Press 2 12 6.5
Bent over lateral raises 3 12 2.5
Single arm rows 3 12 6
Fitball crunches 2 20
Crunches Knees bent 2 25
Plank 2 1 min
Russian twist on fitball 2 20 6.5
Side Plank 2 30 sec

For lunges and squat step up single arm rows side plank it was that many reps on both sides.

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Sunday Mar 15, 2009 #

Warm up/Down warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Integrator

Orienteering race 1:04:25 [4] 12.77 km (5:03 / km) +230m 4:38 / km
shoes: VJ Integrator

Event at Shorne
They went back to old system which was stupid so i couldnt run my normal course. So ran up and did M21(black) first bit of the course was soo fast then a 1500m leg 1200m of road running to get between areas at 6.5k was 30 min so a bit under 5 then got into a greener and more technical area also starting to tire and and losing my flow between controls overall lost about 20 sec on the whole course so happy with it and was very happy with the time good to be getting into good race form.

Saturday Mar 14, 2009 #

S+C 1:10:00 [3]

Exercise Sets Reps Kg

Lunges 2 10 6
Side Step Squat 2 10 7.5
Box Step Up 2 10 7.5
Bridge 2 1 min
Bench Press 2 12 6.5
Bent over lateral raises 3 12 2.5
Single arm rows 2 12 6
Fitball crunches 2 20
Crunches Knees bent 2 20
Plank 2 1 min
Russian twist on fitball 2 20
Side Plank 2 30 sec

For lunges and squat step up single arm rows side plank it was that many reps on both sides.

Friday Mar 13, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 45:00 [3]

C • gym stuff 2

Thursday Mar 12, 2009 #

Cycling 50:00 [3] 17.5 km (2:51 / km) +150m 2:44 / km
shoes: trainers

Hills 15:44 [5] 2.35 km (6:42 / km) +270m 4:15 / km
shoes: VJ Integrator

Did a hills session was a killer not common thing for me to do. Probably should do more get out of southern habits.

First attempt went up east to west was soo steep had to stop so only did one of them
0.37 in 2:30 with 60m

the rest were 0.33 with 45m climb and a steep bank causing havoc.

2:05
2:12
2:12
2:15
2:16
2:14

then ran back down the little bit of hill as recovery and a 30 sec rest was about a 1 min 40 recovery overall.

Warm up/Down warm up/down 20:00 [2] 3.0 km (6:40 / km) +150m 5:20 / km
shoes: VJ Integrator

Wednesday Mar 11, 2009 #

Cycling 1:00:00 [3] 20.0 km (3:00 / km) +150m 2:53 / km
shoes: trainers

C • Cycling 2

other (Squash) 40:00 [2]

Tuesday Mar 10, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km

Running race (5k) 17:45 [5] 5.0 km (3:33 / km)
shoes: trainers

Feeling tired and could feel it early on as everyone else in my group just ran off ahead of me.

8:59 1st half then 8:46 reverse was wind to affect that though.

each k

0-1 3:23 3:23
1-2 7:04 3:41
2-3 10:46 3:42
3-4 14:26 3:40
4-5 17:45 3:19

decided next time i am going to go with the rest of my group and see what happens always think they go way too quick but just see if i can stay with them.

Running warm up/down 35:00 [1] 5.0 km (7:00 / km) +150m 6:05 / km
shoes: trainers

S+C 15:00 [3]
shoes: trainers

did one round of circuits at club night

Monday Mar 9, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 1:00:00 [3]

Sunday Mar 8, 2009 #

Track 15:43 [5] 4.5 km (3:30 / km)
shoes: VJ Integrator

Did intervals round a footy pitch by myself.
Just ran round it once and 30 sec recovery averaged about 63 sec per lap for 320m did it 15 times. Short as really trying to build up speed now getting into race season. Was getting muddy and wind on top width but not too bad. Fatigue set in after about 8-9th one and really having to push myself hard to keep times similar. Strange doing intervals by myself as always have done them with running club.

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)

1:00:00 [0]
shoes: trainers

Saturday Mar 7, 2009 #

Orienteering 2:08:16 [2] *** 20.88 km (6:09 / km) +400m 5:36 / km
spiked:69/75c shoes: VJ Integrator

sejs at hindleap

warm ups and warm downs.
control pick of all controls 31 about 6.5k was alright struggled a bit at beginning as half my aps didnt exist.
Trains with tom louth and chris young. Was good navigationally spiked all but one made me run faster though.
Long/Short only actual exercise i did was very simple as had visited most controls twice by then so had no problems.

Then my green course i planned at end actually messed up quite badly looking for cairn in forest as lost my bearing a bit still did quickest time but wasnt greatly pleased with it.

Was a good squad nice to get out and just visiting controls.

Friday Mar 6, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

S+C 1:05:00 [3]
shoes: trainers

arms are dead not exactly the strongest in that department

Thursday Mar 5, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Orienteering race (KNC/SONIC) 56:15 [4] 11.97 km (4:42 / km)
shoes: trainers

street race round east grinstead felt alright not running really quickly though had some trouble finding the actual answers in the circle

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: trainers

Wednesday Mar 4, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Running 35:00 [2] 7.5 km (4:40 / km) +100m 4:23 / km
shoes: trainers

Recovery run round hurst went off paths now and again and was very muddy.

other (Tennis) 1:00:00 [1]
shoes: trainers

Tuesday Mar 3, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

Track 14:50 [5] 4.4 km (3:22 / km)
shoes: trainers

400,400,600,800,800,600,400,400

1:15 about for 4s
2:00 for 6s
2:45 for 8s

Was so windy it was ridiculous running up back straight was like simonside with the wind and the rain.
Wasnt feeling too bad was really tight in the hamstrings spent ages stretching aswell.

Running warm up/down 45:00 [1] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: trainers

Laps of the track warm up and warm down then ran from intervals to club night. Fell down a hole which hurt a bit.Was very hilly and windy and wet

Orienteering 1:30 [4] 0.2 km (7:30 / km)
shoes: trainers

Got to club night and made to do some micro-o was fun and interesting mispunched aswell.

Monday Mar 2, 2009 #

Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
shoes: trainers

other (Tennis) 1:00:00 [1]
shoes: trainers

couple of hours of tennis

Sunday Mar 1, 2009 #

Orienteering race 23:52 [3] 5.07 km (4:42 / km) +55m 4:28 / km
shoes: VJ Integrator

Won mens short again kenny came back like in 1st then alan increased it and just brought it home:)

Had a pretty good run lost about 25sec on one control otherwise taking it easy through rhodies and just spiked them at slowish pace.

C • Slowish Pace 2

30:00 [1]
shoes: trainers

an hour of cricket ached a lot

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