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Training Log Archive: jonny crickmore

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running32 25:51:17 191.36(8:06) 307.96(5:02) 6342
  Orienteering10 5:52:22 44.59(7:54) 71.77(4:55) 780218c
  S+C18 5:03:25 2.73 4.39 7
  Drills3 26:45 1.24(21:31) 2.0(13:23)
  Total50 37:13:49 239.92 386.12 7129218c
  [1-5]50 36:26:55

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Thursday Jan 31, 2013 #

S+C 15:00 [2]

5 PM

Running 9:33 intensity: (23 @0) + (47 @1) + (4:03 @2) + (3:38 @3) + (42 @4) 1.68 km (5:41 / km) +103m 4:21 / km
ahr:146 max:167 shoes: Inov8 Road-X 255

6 PM

Orienteering 42:47 intensity: (10:10 @1) + (22:01 @2) + (10:36 @3) 5.87 km (7:17 / km) +127m 6:35 / km
ahr:130 max:160 14c shoes: Inov-8 x-talon race pair

Night O in hugset taking it easy and oing really well just one major blunder of 3min and another 50sec but generally reading the map well and really happy as probably one of the most technical night areas around.
Also NEVER have a beer before running I felt horrendous.
But then did finish my last exam after a month of hell so what choice did I really have.

Wednesday Jan 30, 2013 #

S+C 15:00 [2]

4 PM

Running 36:14 intensity: (9 @0) + (8:14 @1) + (13:48 @2) + (7:45 @3) + (4:21 @4) + (1:57 @5) 7.74 km (4:41 / km) +146m 4:17 / km
ahr:147 max:185 shoes: Inov8 Road-X 255

Easiesh Jog
Foul weather

Tuesday Jan 29, 2013 #

S+C 16:00 [2]

5 PM

Running 18:28 intensity: (17 @0) + (1:11 @1) + (7:30 @2) + (9:30 @3) 3.72 km (4:58 / km) +81m 4:29 / km
ahr:142 max:164 shoes: Inov8 Road-X 255

Running 31:21 intensity: (4 @0) + (3:58 @1) + (3:52 @2) + (9:50 @3) + (7:28 @4) + (6:09 @5) 6.83 km (4:35 / km) +49m 4:26 / km
ahr:158 max:181 shoes: Brooks mach 9 spikes

5(1) 2x1 (1) all 3 times with 2min between sets.
Feeling bit tired so sat in the pack for 5's and pushed on for the ones good n muddy.
Buzzing for saturday now, 3 easy days ahead to loosen up
C • Have a good one on Sat! 1

Running 15:04 intensity: (3 @0) + (11:12 @1) + (3:49 @2) 2.57 km (5:52 / km) +53m 5:19 / km
ahr:130 max:143 shoes: Inov8 Road-X 255

Drills 3:00 [2] 0.5 km (6:00 / km)
shoes: Brooks mach 9 spikes

Monday Jan 28, 2013 #

5 PM

Running 28:02 intensity: (13 @0) + (8:48 @1) + (14:33 @2) + (4:28 @3) 5.73 km (4:54 / km) +162m 4:17 / km
ahr:137 max:158 shoes: Inov8 Road-X 255

S+C 43:20 intensity: (18:21 @0) + (22:15 @1) + (2:44 @2) 1.47 km (29:30 / km) +3m 29:12 / km
ahr:107 max:148 shoes: Inov8 Road-X 255

Running 4:00 [2] 0.88 km (4:33 / km)
shoes: Inov8 Road-X 255

Sunday Jan 27, 2013 #

9 AM

Running 2:10:51 [2] 24.32 km (5:23 / km) +529m 4:51 / km
shoes: inov8 x-talon 212

Fucking epic!!
Long run with Will and Tom. AP said it was hot so wore vest gilet and shorts. It then started lightly raining up porter got over porter then on road to moor started hailing hard and against the wind it was so painful on any exposed skin. Arms and legs still sore. Turned back then it got better so turned around again and carried on then horrible deep snow and marsh towards redmires was slow and cold but sun was out and beautiful views. From then onwards was perfect blue sky and amazing all way to headstone and down rivelin.
Didn't feel my feet for the whole run.

All in all absolutely incredible stuff and this is why I run.

Saturday Jan 26, 2013 #

S+C 12:00 [2]

4 PM

Running 1:29:25 intensity: (23 @0) + (30:01 @1) + (26:41 @2) + (6:57 @3) + (24:10 @4) + (1:13 @5) 17.57 km (5:05 / km) +412m 4:33 / km
ahr:145 max:176 shoes: Inov-8 x-talon race pair

Well finished my 4th exam in 5 days and was feeling dead but once i got going felt awesome.
In rivelin with will millar and tom.
I did a 20min tempo on bottom and then a coppice rep. Perfect hr

Friday Jan 25, 2013 #

4 PM

Running 1:00:38 intensity: (11 @0) + (11:54 @1) + (31:42 @2) + (16:51 @3) 11.46 km (5:17 / km) +237m 4:48 / km
ahr:143 max:164 shoes: inov8 x-talon 212

Easy hour in porter with will.

Thursday Jan 24, 2013 #

S+C 10:00 [2]

5 PM

Running 1:08:44 intensity: (4 @0) + (27 @1) + (46:53 @2) + (10:18 @3) + (1:02 @4) + (10:00 @5) 12.9 km (5:20 / km) +368m 4:40 / km
ahr:176 max:186 shoes: Inov8 Road-X 255

Hill reps
Quality turnout with 8 guys all pushing each other hard. Short sharp reps reallu building up some lactate and struggled to breathe in the cold.
Anybody want to explain why it's so much harder to breathe in cold?

Wednesday Jan 23, 2013 #

S+C 10:00 [2]

2 PM

Running 1:16:07 intensity: (6 @0) + (2:31 @1) + (28:25 @2) + (35:36 @3) + (9:25 @4) + (4 @5) 14.67 km (5:11 / km) +284m 4:44 / km
ahr:151 max:173 shoes: Inov8 Oroc (2)

Porter with will
Feeling rough to start but perked up at top cause was really nice gonna try and run everyday as find it sorts my head out a bit during the work

Tuesday Jan 22, 2013 #

Note
(rest day)

Exams everywhere and no motivation or energy to do anything :(

Monday Jan 21, 2013 #

5 PM

Running 24:11 intensity: (1:50 @0) + (39 @1) + (1:44 @2) + (8:42 @3) + (5:51 @4) + (5:25 @5) 5.15 km (4:42 / km) +272m 3:43 / km
ahr:163 max:179 shoes: Inov8 Oroc (2)

S+C 43:40 intensity: (26 @0) + (33:44 @1) + (8:41 @2) + (49 @3) 1.27 km (34:21 / km) +1m 34:13 / km
ahr:127 max:156 shoes: Inov8 Road-X 255

Running 4:00 intensity: (41 @1) + (2:57 @2) + (22 @3) 0.88 km (4:31 / km)
ahr:140 max:151 shoes: Inov8 Road-X 255

Sunday Jan 20, 2013 #

12 PM

Running 38:31 intensity: (18 @0) + (56 @1) + (4:26 @2) + (26:21 @3) + (5:55 @4) + (35 @5) 8.07 km (4:46 / km) +283m 4:04 / km
ahr:156 max:178

Needed to get out and went fairly hard just to get some exam stress out

Saturday Jan 19, 2013 #

8 AM

Running 11:35 intensity: (7 @0) + (12 @1) + (1 @2) + (9:56 @3) + (1:18 @4) + (1 @5) 2.44 km (4:44 / km) +26m 4:30 / km
ahr:153 max:173 shoes: Inov8 Road-X 255

Running 17:16 intensity: (3 @0) + (15 @1) + (5 @2) + (3 @3) + (41 @4) + (16:09 @5) 4.97 km (3:28 / km) +65m 3:15 / km
ahr:178 max:186 shoes: Inov8 Oroc (2)

Parkrun
Whole course was snow covered which was good fun but no chance for a quick time. Had a great race head to head whole way with Paul Tobin (uni athletics) including getting dropped then coming back and finally winning a sprint finish. Feeling good even after all the miles in last week

Running 22:17 intensity: (6:14 @1) + (13:38 @2) + (2:21 @3) + (4 @4) 4.01 km (5:33 / km) +52m 5:13 / km
ahr:139 max:171 shoes: Inov8 Road-X 255

Friday Jan 18, 2013 #

2 PM

Running 1:21:46 intensity: (30 @0) + (18:10 @1) + (42:47 @2) + (19:45 @3) + (26 @4) + (8 @5) 15.85 km (5:10 / km) +388m 4:36 / km
ahr:142 max:180 shoes: inov8 x-talon 212

In rivelin with tom and will very snowy and a little chilly especially wading across the river

Thursday Jan 17, 2013 #

5 PM

Running 1:11:34 intensity: (19 @0) + (34:22 @1) + (14:27 @2) + (10:27 @3) + (6:10 @4) + (5:49 @5) 15.02 km (4:46 / km) +551m 4:02 / km
ahr:141 max:181 shoes: Inov8 Road-X 255

Hill session running towards ponderosa for a hill and Owens looked up and said rutland road looked good so went there instead.
5xup and recover down lots of snow lots of slipping but great fun
Training becomes so much more enjoyable with exams around.

Wednesday Jan 16, 2013 #

S+C 7:00 [2]

2 PM

Running 1:29:32 intensity: (10 @0) + (38:44 @1) + (35:14 @2) + (9:53 @3) + (5:31 @4) 17.13 km (5:14 / km) +361m 4:44 / km
ahr:138 max:172 shoes: inov8 x-talon 212

Run with owens quite comfortable but found some killer hills and good snow

Tuesday Jan 15, 2013 #

5 PM

Running 18:25 [1] 3.2 km (5:45 / km) +71m 5:11 / km
shoes: Inov8 Road-X 255

Running 15:18 [1] 2.6 km (5:54 / km) +53m 5:21 / km
shoes: Inov8 Road-X 255

Running 40:20 intensity: (20:10 @3) + (20:10 @5) 9.61 km (4:12 / km) +110m 3:58 / km
shoes: Inov-8 x-talon race pair

20 x 1min Hard 1min Easy, pretty brutal session but feeling good Hr monitor never managed to pick up today.

Drills 3:45 [1] 0.5 km (7:30 / km)
shoes: Inov-8 x-talon race pair

Monday Jan 14, 2013 #

4 PM

Running 30:32 intensity: (9 @0) + (8:25 @1) + (17:22 @2) + (4:36 @3) 6.24 km (4:54 / km) +171m 4:18 / km
ahr:139 max:155 shoes: Inov8 Road-X 255

S+C 43:25 intensity: (3:39 @0) + (34:53 @1) + (4:53 @2) 1.65 km (26:19 / km) +3m 26:05 / km
ahr:114 max:135

Running 9:34 [2] 1.99 km (4:48 / km) +24m 4:32 / km
shoes: Inov8 Road-X 255

Sunday Jan 13, 2013 #

11 AM

Running 18:47 intensity: (1:59 @0) + (34 @1) + (5:47 @2) + (6:52 @3) + (3:05 @4) + (30 @5) 3.36 km (5:36 / km) +175m 4:26 / km
ahr:144 max:178 shoes: Inov8 Oroc (2)

Orienteering 1:21:41 intensity: (1 @0) + (16 @1) + (4:40 @2) + (35:08 @3) + (32:36 @4) + (9:00 @5) 12.0 km (6:48 / km) +291m 6:04 / km
ahr:163 max:180 21c shoes: Inov8 Oroc (2)

Big moor

Massive Tussocks, deep heather, freezing marshes, brashings and fair bit of getting lost all good fun was a nice day to be out in peaks.

The highlight was I had a lovely bearing to control 2 on a boulder then I saw it and got closer and then it moved and it turned out my boulder was a cow oops.

Running 10:03 intensity: (6:07 @1) + (2:03 @2) + (1:50 @3) + (3 @4) 1.88 km (5:20 / km)
ahr:136 max:165 shoes: Inov8 Oroc (2)

Saturday Jan 12, 2013 #

S+C 10:00 [2]

8 AM

Running 1:00:10 intensity: (19 @0) + (13:16 @1) + (18:37 @2) + (7:03 @3) + (6:35 @4) + (14:20 @5) 13.5 km (4:27 / km) +212m 4:08 / km
ahr:148 max:179 shoes: Inov8 Road-X 255

Parkrun at tempo aiming for 18min did 17:48. Felt pretty easy maybe needs to be a little bit quicker but not much.
Then 10x ~10sec hills.

Friday Jan 11, 2013 #

S+C 10:00 [2]

2 PM

Running 56:14 [2] 11.79 km (4:46 / km) +211m 4:23 / km
shoes: inov8 x-talon 212

Easy hour in porter ran into Owens and Tom so joined them at a slightly quicker pace.

Hr monitor didn't work evidently not sweating enough

Thursday Jan 10, 2013 #

S+C 10:00 [2]

11 AM

Running 58:45 intensity: (14 @0) + (10:15 @1) + (19:14 @2) + (8:48 @3) + (8:28 @4) + (11:46 @5) 11.92 km (4:56 / km) +338m 4:19 / km
ahr:151 max:180 shoes: Inov-8 x-talon race pair

A up and down hill session forgot how fun throwing yourself down a hill is :) Only did 4 as was tiring then some accelerations.

Also x-talons have no grip so got race pair out for the session and they had some lovely mould on :)

Wednesday Jan 9, 2013 #

S+C 10:00 [2]

3 PM

Running 1:02:07 intensity: (17 @0) + (16:55 @1) + (37:36 @2) + (7:19 @3) 12.0 km (5:10 / km) +315m 4:34 / km
ahr:139 max:164 shoes: inov8 x-talon 212

Standard Rivelin
Cold and hilly up north

Tuesday Jan 8, 2013 #

11 AM

Running 1:05:10 intensity: (6 @0) + (7:55 @1) + (18:04 @2) + (7:35 @3) + (9:21 @4) + (22:09 @5) 13.82 km (4:43 / km) +74m 4:35 / km
ahr:155 max:181 shoes: inov8 x-talon 212

3x8min(90) 5min off then 4x1(1) feeling a bit tired from weekend but most tightness and pains have gone which is good
4 PM

S+C 13:00 [2]

Monday Jan 7, 2013 #

Note
(rest day)

Not feeling too bad but taking the day off just in case anyway
11 AM

S+C 10:00 [2]

Sunday Jan 6, 2013 #

Note

I ended up really enjoying this camp and having the specific race practising for different formats was good. Will undoubtedly be doing much more sprint-o this coming term so looking good for the Summer.
Still prefer Long though
9 AM

Running 12:16 intensity: (14 @0) + (9:19 @1) + (2:43 @2) 2.47 km (4:58 / km) +2m 4:57 / km
ahr:129 max:145 shoes: inov8 x-talon 212

Orienteering 13:49 intensity: (2 @0) + (12 @1) + (1:16 @3) + (5:23 @4) + (6:56 @5) 3.8 km (3:38 / km)
ahr:170 max:181 16c shoes: inov8 x-talon 212

Goldsworth Park
Sprint Qual 2nd
Winner Ralph 13:37
Kept it clean and running well was with Spongey for a fair bit of it
12 PM

Running 9:03 intensity: (10 @0) + (8:53 @1) 1.35 km (6:43 / km)
ahr:122 max:128 shoes: inov8 x-talon 212

Orienteering 14:02 intensity: (8 @1) + (3 @2) + (17 @3) + (2:19 @4) + (11:15 @5) 3.75 km (3:44 / km)
ahr:175 max:184 21c shoes: Inov8 Road-X 255

Sprint Final 1st
Got the good RC's and smooth on most of it lost 15sec in silly mistakes but really enjoyable

Running 10:01 intensity: (9:49 @1) + (12 @2) 1.5 km (6:40 / km)
ahr:128 max:136 shoes: Inov8 Road-X 255

Saturday Jan 5, 2013 #

Drills 20:00 [1] 1.0 km (20:00 / km)

10 AM

Orienteering 29:16 intensity: (14:14 @0) + (10:27 @1) + (2:47 @2) + (1:48 @3) 5.44 km (5:23 / km) +93m 4:57 / km
ahr:130 max:179 26c shoes: inov8 x-talon 212

Warm up map then forest sprint at Bagshot. Great fun found it hard in and out of controls and lost bearing a little bit a few times but generally clean and love forest sprints

Running 13:59 intensity: (6:42 @1) + (7:17 @2) 2.1 km (6:40 / km) +20m 6:22 / km
ahr:133 max:140 shoes: inov8 x-talon 212

1 PM

Orienteering 7:54 intensity: (1 @0) + (15 @1) + (5 @2) + (9 @3) + (1:47 @4) + (5:37 @5) 2.12 km (3:44 / km) +1m 3:43 / km
ahr:174 max:185 13c shoes: inov8 x-talon 212

Pirbright Barracks
Knock out Qual. Went out hard and got a good 10sec lead on Galloway then just blew up and became headless by the time I worked it out was about 5sec down and had to work very hard but managed to get the lead back.

Running 11:07 intensity: (2:28 @1) + (8:39 @2) 1.88 km (5:54 / km) +2m 5:52 / km
ahr:137 max:142 shoes: inov8 x-talon 212

Orienteering 7:40 [4] 1.94 km (3:57 / km) +6m 3:53 / km
16c shoes: inov8 x-talon 212

SHUOC + Poo boy A final with me Kris, Dave, Will & Peter. I went the other way to them 4 on 1st leg and got the lead and kept it till butterfly control where the 3 behind me ran off somewhere else and Will made a mistake so by myself for quite a bit then ended up back with them but couldn't run ended up 4th 9sec down on Kris who won

Running 9:41 [2] 1.8 km (5:22 / km) +15m 5:09 / km
shoes: inov8 x-talon 212

Friday Jan 4, 2013 #

10 AM

Running 15:04 intensity: (28 @0) + (11:13 @1) + (58 @2) + (1:41 @3) + (44 @4) 3.08 km (4:54 / km) +27m 4:41 / km
ahr:132 max:169 shoes: Inov8 Road-X 255

Orienteering 29:49 intensity: (22 @0) + (45 @1) + (29 @2) + (3:35 @3) + (24:38 @4) 7.7 km (3:52 / km) +36m 3:47 / km
ahr:166 max:187 20c shoes: Inov8 Road-X 255

2 Line courses a control pick a map flip exercise then a pace race which we did as a group so hard for 1k then o then 500m hard back

Running 23:58 intensity: (7:22 @1) + (16:36 @2) 4.26 km (5:38 / km) +40m 5:23 / km
ahr:141 max:164 shoes: Inov8 Road-X 255

2 PM

Orienteering 37:05 intensity: (5 @0) + (3:58 @1) + (17 @2) + (51 @3) + (7:43 @4) + (24:11 @5) 9.32 km (3:59 / km) +17m 3:57 / km
ahr:168 max:189 30c shoes: Inov8 Road-X 255

Some trains then a clock relay really starting to tire now but running and sprinting well
4 PM

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov8 Road-X 255

Thursday Jan 3, 2013 #

8 AM

S+C 10:00 [2]

6 PM

Orienteering 29:21 intensity: (11 @0) + (9:08 @1) + (16:12 @2) + (3:50 @3) 6.15 km (4:46 / km) +51m 4:35 / km
ahr:138 max:156 20c shoes: Inov8 Road-X 255

Slow round Farnham doing alternating map memory with will

Running 8:55 intensity: (10 @0) + (7:42 @1) + (1:03 @2) 1.76 km (5:04 / km) +2m 5:02 / km
ahr:129 max:142 shoes: Inov8 Road-X 255

Wednesday Jan 2, 2013 #

S+C 15:00 [2]

4 PM

Running 37:51 intensity: (7 @0) + (8:27 @1) + (22:43 @2) + (2:23 @3) + (3:35 @4) + (36 @5) 7.41 km (5:07 / km) +29m 5:01 / km
ahr:141 max:177 shoes: inov8 x-talon 212

Easy jog in the mud

Tuesday Jan 1, 2013 #

10 AM

Running 10:59 intensity: (8 @0) + (20 @1) + (10:22 @2) + (6 @3) + (3 @4) 2.21 km (4:58 / km) +4m 4:56 / km
ahr:181 max:246 shoes: VJ integrator pair 4

Orienteering 58:58 intensity: (1 @0) + (20 @1) + (7 @2) + (5:49 @3) + (50:21 @4) + (2:20 @5) 13.67 km (4:19 / km) +158m 4:05 / km
ahr:168 max:174 21c shoes: VJ integrator pair 4

Score at Knole ran hard and well good start to 2013

Running 8:49 intensity: (3:40 @1) + (4:27 @2) + (42 @3) 1.62 km (5:26 / km) +25m 5:03 / km
ahr:136 max:153 shoes: VJ integrator pair 4

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