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Training Log Archive: jonny crickmore

In the 7 days ending Feb 25, 2018:

activity	#	time	miles		km		+m
Orienteering	8	7:03:09	45.54	(9:17)	73.3	(5:46)	623
Running	10	7:00:57	59.39	(7:05)	95.57	(4:24)	842
S+C	2	1:15:00
Drills	5	50:00	3.11	(16:06)	5.0	(10:00)
Total	15	16:09:06	108.04		173.87		1466
[1-5]	14	14:54:06

3:26

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Sunday Feb 25, 2018 #

12 PM

Running 1:17:44 19.43 km (4:00 / km) +111m 3:53 / km
shoes: Asics Mileage 9

20(4)10(2)5

Feeling pretty tired and flat as expected. A fair bit slower than I should be doing threshold but hopefully still got something out of the session.

Saturday Feb 24, 2018 #

7 AM

Running 41:53 [2] 9.37 km (4:28 / km) +35m 4:23 / km
shoes: Asics Mileage 9

Nice final morning run.

Have really enjoyed just living as an athlete for a week. It all felt so much easier. Had no problems finding time or energy to stretch lots and got a nap in everyday. I think the sun helped with the positive feelings too.

3 PM

Running 58:54 [2] 12.59 km (4:41 / km) +184m 4:22 / km
shoes: Asics Mileage 9

We had 5 hours to kill at Gatwick. Toyed with idea of going home but decided on a nice run round Tilgate. The SO trio showing Tam around. Forest looking amazing. I forget how good southern forests are in season. Not sure anything beats them. Looking forward to BUCS now.

Friday Feb 23, 2018 #

10 AM

Running 14:23 [3] 3.21 km (4:29 / km) +26m 4:19 / km
shoes: Asics Flats 2

Orienteering 13:49 3.8 km (3:38 / km) +6m 3:37 / km
shoes: Asics Flats 2

Easy sprint round Guardamur. Feeling a bit of a dull ache of tiredness so pace not particularly high.

Running 6:31 [2] 1.36 km (4:48 / km) +14m 4:34 / km
shoes: x-talon 212 4

Run from sprint to forest

Orienteering 28:01 [3] 5.12 km (5:28 / km) +28m 5:20 / km
shoes: x-talon 212 4

JWOC 2002 Middle.

Actually did pretty well but frustrating trying to find the tapes at times which was compulsory today as was a sort of race.

http://3drerun.worldofo.com/?id=-471429&type=info

Turns out I didn't even go to 5 and 6. I felt like the angle to 7 was totally wrong but that veg around 5 is just useless and I found a sun-o tape on a big distinctive tree and then another one in a sort of depression further on.

Running 14:01 [2] 2.71 km (5:10 / km) +25m 4:57 / km
shoes: Asics Mileage 9

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

5 PM

Running 15:39 [2] 3.5 km (4:29 / km) +20m 4:21 / km
shoes: Asics Mileage 9

Little jog pre-gym.

S+C 30:00 [0]

Some core and some lifting

7 PM

Orienteering 1:07:24 [2] 9.99 km (6:45 / km) +32m 6:38 / km
shoes: x-talon 212 4

Organised to meet some Austrians for some gaffled night-o but we ended up at different car parks. So did the course I hadn't done yet on Guardamar North. Not expecting reflectors so not dissapointed today. Always feel good at night and the orienteering was respectable.

Dangerous rolling 7 mileage. Not worried about the volume more the fact it is a Nelson. Sketchy stuff for a cricket enthusiast.

Thursday Feb 22, 2018 #

10 AM

Running 14:57 [2] 2.94 km (5:05 / km) +66m 4:34 / km
shoes: Asics Flats 2

Orienteering 10:16 [4] 2.12 km (4:51 / km) +44m 4:24 / km
shoes: Asics Flats 2

2 extremely tricky sprints around Alicante Castle. One optimal route involved scrambling down a steep rock face and through some bushes.
Not too physically taxing apart from the odd step climb.

Orienteering 11:26 [4] 1.97 km (5:49 / km) +45m 5:13 / km
shoes: Asics Flats 2

Running 14:16 [3] 2.95 km (4:50 / km) +14m 4:44 / km

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

4 PM

Running 16:21 [2] 3.62 km (4:31 / km) +17m 4:25 / km
shoes: Asics Mileage 9

Orienteering 30:05 [4] 5.79 km (5:12 / km) +91m 4:49 / km
shoes: Asics Flats 2

2 more sprint courses at Monte Tossal. Making this mornings sprints look easy. Just a plethora of walls and steps at angles. I have absolutely no idea if I did well or not. Have to do some thorough checking later on.

I am not convinced this was great training but it was good fun.

Running 23:53 5.3 km (4:30 / km) +75m 4:13 / km
shoes: Asics Flats 2

Trace got lost again.

Did 5x200m then WD.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Mileage 9

Wednesday Feb 21, 2018 #

9 AM

S+C 45:00 [0]

In the gym with all the retired British women. Still think some of them were stronger than me...

10 AM

Orienteering 1:55:08 [2] 17.88 km (6:26 / km) +212m 6:05 / km
shoes: x-talon 212 4

Long orienteering on Santa Pola.

Man this was hard but good fun. Manged to find the tapes for the first 10 and then I just became stubborn and had to find them all and some were just so vague in all the bushes.

C • Map 4

8 PM

Orienteering 46:08 [2] 6.25 km (7:23 / km) +15m 7:17 / km
shoes: x-talon 212 4

Night-o on Guardamur North.

Sun-o bastards didn't put reflectors on their "night" course. Probably most technical days orienteering I have ever done.

Tuesday Feb 20, 2018 #

7 AM

Running 20:11 [2] 4.57 km (4:25 / km) +20m 4:19 / km
shoes: Asics Mileage 9

Easy with 10min of mobility stuff in the middle.

R Achilles fairly sore.

10 AM

Running 45 [2] 0.17 km (4:23 / km)
shoes: Asics Mileage 9

Gonna run to area. Changed my mind and got a lift.

Running 15:12 [2] 3.47 km (4:23 / km) +48m 4:06 / km
shoes: Asics Flats 2

WU. Achilles loosening off nicely.

Orienteering 15:00 [4] 4.07 km (3:41 / km) +40m 3:31 / km
shoes: Asics Flats 2

Sprint-o.

Loving life. Just got that buzz back. A bit rusty but in general feeling quite good.

Running 15:00 [2] 3.38 km (4:26 / km) +47m 4:09 / km
shoes: Asics Flats 2

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

4 PM

Running 1:11:17 17.01 km (4:11 / km) +142m 4:01 / km
shoes: Asics Flats 2

Beautiful topless session on Santa Pola with Jack. Found some nice gravel trails/gravel road. 20km/h speed limit. Running so fast we were breaking the law on the shorter reps.

12min tempo (3) 3x1k(2) 5x1min(2)

3:14 pace for tempo
3:10,2:53,3:09 (it wasn't flat)
2:38,2:48,2:48,2:55 and 3:00. Last two uphill.

Been a pretty good camp so far. Drove past Gran Alacant to the area today which I were I stayed on my last camp here with Willy Gardner's special Holiday package.
That included the owners dog shitting under your bed while you were out and finding it 4 hours later, finding people dogging, an accidental nudist beach trip and no maps due to an address error. You can work out which ones are positive and negative for yourself.

C • Super secret training camp 1

Drills 10:00 [3] 1.0 km (10:00 / km)

Monday Feb 19, 2018 #

4 PM

Orienteering 1:25:52 [2] 16.3 km (5:16 / km) +111m 5:06 / km
shoes: x-talon 212 4

Did this map reading thing. Jogged round a course then jogged round it again to see if I could run better and straighter. Actually took some longer routes avoiding some grot too. Warm enough for tops off and shorts which was nice.

Sand was a lot softer than I hoped. Gonna have to watch the achilles as gets sore in the soft stuff.

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