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Training Log Archive: jonny crickmore

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running	25	19:10:05	137.3	(8:23)	220.97	(5:12)	2603
Orienteering	5	4:27:46	28.81	(9:18)	46.36	(5:47)	315	89c
Drills	6	1:59:58	4.12	(29:07)	6.63	(18:06)
S+C	2	20:00
Total	27	25:57:49	170.23		273.96		2918	89c

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Tuesday Jan 31, 2012 #

Running 31:10 [2] 6.5 km (4:48 / km) +108m 4:26 / km
ahr:150 shoes: Addidas tempo

morning run by myself just followed some small paths into the scrubland then up this valley. a bit chilly in mornings here but sun is out so hopefully it will heat up

Orienteering 53:33 [2] *** 7.6 km (7:03 / km) +45m 6:51 / km
ahr:128 15c shoes: Addidas tempo

did jwoc 2002 middle race unfortunately only had a black and white map as had some problems with spanish post so had to go to library and print off a map. Was very bad to start with neither of us could really cope then will's knee packed in so i carried on and got into it then really running well on last few and spiking them, Added an extra little loop onto the end

Monday Jan 30, 2012 #

Running 15:30 [2] 3.07 km (5:03 / km) +28m 4:50 / km
shoes: Addidas tempo

Orienteering 21:45 [4] 4.8 km (4:32 / km) +110m 4:04 / km
shoes: Addidas tempo

some sprintervals with will on a street map was good fun nice and warm and some epic climbs

Sunday Jan 29, 2012 #

Running 10:14 [4] 3.2 km (3:12 / km)
shoes: Addidas tempo

4x800m taking an easy day today so just did a short speed session along promenade was very busy as was very hot and lots people off to the beach

Drills 3:10 [3] 0.3 km (10:33 / km)
shoes: Addidas tempo

Running 16:33 [3] 3.3 km (5:01 / km) +32m 4:47 / km
shoes: Addidas tempo

S+C 10:00 [2]

Saturday Jan 28, 2012 #

Running 1:30:36 [1] 17.53 km (5:10 / km) +66m 5:04 / km
ahr:132 shoes: Addidas tempo

long run

Friday Jan 27, 2012 #

12 PM

Running 1:03:02 [2] 11.93 km (5:17 / km) +169m 4:56 / km
ahr:148 shoes: Addidas tempo

First run in spain. Gotta love topless running in january. Was really hot going to have to keep drinknig. Was a good exploratory run did some orienteer only routes too. Anyway off to the beach now for a quick dip. Plan to do some short hills this evening.

3 PM

Running 5:00 [5] 1.55 km (3:14 / km) +50m 2:47 / km
ahr:175 max:184 shoes: Addidas tempo

10x30sec hill reps. found this nice gravel track with slight gradient.

Running 21:10 [2] 4.05 km (5:14 / km) +20m 5:06 / km
ahr:145 shoes: Addidas tempo

WU, recoveries and jog down to the sea which was frickin cold

Thursday Jan 26, 2012 #

Running 27:32 [2] 5.75 km (4:47 / km) +124m 4:19 / km
ahr:152 shoes: Addidas tempo

felt quite tired still glad i had rest day yesterday. Flying later today :)

Tuesday Jan 24, 2012 #

Running 18:00 [5] 5.03 km (3:35 / km)
shoes: Mudclaws

2x4min,3x2min,4x1min. Skipped 30sec at end as feeling tired and want to be able to train well next week.
distance-ahr
1.13-169
1.08-178
0.57-174
0.57-176
0.52-177
0.28-170
0.30-168
0.28-167
0.30-1.65

Running 39:24 [2] 6.5 km (6:04 / km) +85m 5:41 / km
shoes: Mudclaws

WU,WD,recoveries

Monday Jan 23, 2012 #

Drills 45:07 [2] 2.06 km (21:54 / km)
shoes: Addidas tempo

Running 45:18 [2] 7.97 km (5:41 / km) +192m 5:04 / km
shoes: Addidas tempo

did a pre drills run too

Sunday Jan 22, 2012 #

Running 40:51 [2] 7.39 km (5:32 / km) +209m 4:51 / km
ahr:145 shoes: Mudclaws

easy jog explored bole hill park and quick dip into rivelin

Saturday Jan 21, 2012 #

Running 20:44 [4] 4.29 km (4:50 / km) +199m 3:55 / km
ahr:170 shoes: Mudclaws

Threshold up porter from start of bingham right to top. Legs feeling heavy on hills

Running 30:10 [2] 6.0 km (5:02 / km)
shoes: Mudclaws

wu and run down felt really tired towards end bit dehydrated i think gonna skip long run tomorrow.

Friday Jan 20, 2012 #

Running 1:45:23 [2] 17.69 km (5:57 / km) +380m 5:23 / km
ahr:142 shoes: Mudclaws

A not so standard rivelin headtorch run with 7 of us out. was really good just went exploring including some pretty crazy descents and ended up going up the side of rivelin 3 times. Even had some nice housing estate bits where much there was much agreement about how it would be a good sprint area : I was feeling pretty comfortable and fairly low hr is good sign

Thursday Jan 19, 2012 #

Running 16:17 [2] 3.09 km (5:16 / km) +66m 4:46 / km
shoes: Addidas tempo

convoluted run the shops

S+C 10:00 [2]

Running 5:00 [5] 1.5 km (3:20 / km) +50m 2:51 / km
ahr:170 shoes: Addidas tempo

10x30sec hills with kris feeling pretty good struggling aerobically towards end climb a guess

Running 4:08 [3] 0.6 km (6:53 / km)

stridey stuff i followed kris look on his log.

Running 58:00 [2] 10.5 km (5:31 / km) +100m 5:16 / km

all wu wd and recoveries

Wednesday Jan 18, 2012 #

Running 1:22:33 [2] 14.15 km (5:50 / km) +294m 5:17 / km
shoes: wave harrier pair 3

SHUOC informal run nice to see a lot of people out a not quite standard rivelin involving tough climb up path of coppice. Did a bit before hand to make it a longer run think if this run continues will do more beforehand to make it a proper long run.

Tuesday Jan 17, 2012 #

Running 6:00 [5] 1.67 km (3:36 / km)
shoes: wave harrier pair 3

Started doing intervals but after my crap exam today spent afternoon comfort eating chocolate and subsequently my bowels and stomach didnt agree with intervals so stopped. Also legs ruined from drills yesterday

Drills 6:54 [2] 0.8 km (8:37 / km)
shoes: wave harrier pair 3

Running 28:12 [2] 4.95 km (5:42 / km) +67m 5:20 / km
shoes: wave harrier pair 3

Monday Jan 16, 2012 #

Drills 47:40 [2] 2.07 km (23:02 / km)
shoes: Addidas tempo

Running 24:05 [3] 4.98 km (4:50 / km) +64m 4:33 / km
shoes: Addidas tempo

Wednesday Jan 11, 2012 #

Orienteering 1:41:45 [3] *** 17.64 km (5:46 / km) +160m 5:31 / km
ahr:156 46c shoes: Mudclaws

Army event at frith and windmill. Wanted a long run so did A course 9.2k then jogged round the first 16 controls backwards afterwards. Bit quicker than long run well higher hr due to terrain and hills. But not particularly near racing pace for oing. Was relatively clean technically a few misses here and there but quite a technical area so happy with it.

Tuesday Jan 10, 2012 #

Running 14:51 [5] 5.0 km (2:58 / km)

Intervals down at the track. 10x500m 100m jog recovery approx 90sec
Time-AvHr

90-157
89-162
89-166
90-167
90-168
90-168
89-170
88-172
89-172
87-174

feeling good today.

Running 27:55 [2] 5.08 km (5:30 / km)
ahr:140 shoes: Addidas tempo

WU,WD

8 AM

Running 25:07 [2] 5.34 km (4:42 / km) +50m 4:30 / km
ahr:150 shoes: Mudclaws

Monday Jan 9, 2012 #

Running 20:40 [2] 4.3 km (4:48 / km)
ahr:144 shoes: Mudclaws

just not feeling it today so kept it short and sweet

Sunday Jan 8, 2012 #

Running race 33:48 [5] 8.48 km (3:59 / km) +250m 3:28 / km
shoes: Brooks mach 9 spikes

sussex xc champs.
Not good legs felt alright but everything else went wrong. Had too long spikes in and half the time they wouldnt go in the ground so running on heels. Went off a bit slow and ended up running 7k by myself. Then got really bad stitch and problems breathing (still bit ill?lack of racing practice not sure?) so just jogged in towards end.Ended up 10th. Got a long time to go before the races that matter though been feeling good recently just wanted to prove it in this race which didnt happen.

Drills 5:55 [1] 0.5 km (11:50 / km)
shoes: Addidas tempo

Running 22:45 [1] 3.5 km (6:30 / km)
shoes: Addidas tempo

Saturday Jan 7, 2012 #

Orienteering 30:00 [2] *** 4.33 km (6:56 / km)
ahr:150 13c shoes: Mudclaws

just jog round an o race saving myself for xc tomorrow

Friday Jan 6, 2012 #

Drills 11:12 [1] 0.9 km (12:27 / km)
shoes: Mudclaws

Running 1:55 [5] 0.64 km (3:00 / km)

Just some short speed work to get legs moving before xc on sun.
4x160m jog back recovery. Slightly uphill and muddy

27,29,30,29

Running 20:57 [2] 4.0 km (5:14 / km)
shoes: Mudclaws

wu,wd and recoveries

Thursday Jan 5, 2012 #

Running 29:42 [2] 5.96 km (4:59 / km)
ahr:153 shoes: Mudclaws

easy morning run

Orienteering 26:10 [4] *** 5.65 km (4:38 / km)
15c

first sprinterval session of the year in forest though. Orienteering horrendous had 3 just over 1k loops did last one twice as first time was bad. First loop lost 30 sec. 2nd loop control wrong place lost 1min. 3rd loop lost about 2min. 4th loop same as 3rd one 20sec mistake at end. 2min jogging recovery

5:57-1.32km-177bpm
7:05-1.38km-176bpm
7:21-1.55km-169bpm
5:47-1.40km-179bpm

Orienteering 34:33 [2] 6.34 km (5:27 / km)

wu recoveries and wd collecting controls

Tuesday Jan 3, 2012 #

Running 45:53 [1] 7.42 km (6:11 / km)
ahr:139 shoes: Mudclaws

very muddy and windy run with katrin

C • she's a bit of a stinker isn't she? 4

Monday Jan 2, 2012 #

Running 1:00:23 [2] 9.75 km (6:12 / km)
ahr:138

Run round the lake and up a few hills in morning before we left. Hr fairly low but legs feeling heavy

Sunday Jan 1, 2012 #

Running 41:17 [2] 8.31 km (4:58 / km)
shoes: Mudclaws

Walk up snowdon then run down railway/llanberis track. Went at fairly quick pace then turned around and ran back up to let others catch up.

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