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Training Log Archive: jonny crickmore

In the 7 days ending May 6, 2012:

activity	#	time	miles		km		+m
Running	6	3:38:11	26.81		43.14		670
Orienteering	2	1:39:10	12.09	(8:12)	19.45	(5:06)	775	47c
Drills	5	57:57	2.49	(23:19)	4.0	(14:29)
Total	6	6:15:18	41.38		66.59		1445	47c

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Sunday May 6, 2012 #

Orienteering 31:15 [4] *** 7.15 km (4:22 / km) +235m 3:45 / km
20c shoes: VJ integrator pair 4

BOC relays 1st Leg

Set off hard out field at front and everyone went a different way to me oh well got to my first control first anyway then crossed path of others before going to another different control to most and ended up by myself for first 9 controls only losing about 15sec. Then made a mistake to 10 losing aobut 45seconds and everyone came together about 15 of us I then managed to get back into a good place before having a horrid gaffle at end having to climb considerably more than most. Was a pretty easy area made some silly errors though which cost me coming back at the front.

Running 18:22 [1] 3.2 km (5:44 / km)
shoes: VJ integrator pair 4

Drills 2:00 [1] 0.2 km (10:00 / km)

Saturday May 5, 2012 #

Orienteering 1:07:55 [4] *** 12.3 km (5:31 / km) +540m 4:32 / km
27c shoes: VJ integrator pair 4

BOC Long

Was really up for this and so decided would go off hard and try and keep a high pace. Thought I overcooked it at first but then got settled in and was clean and at a good pace round middle of course. Then pushed on more and was still spiking controls however hard it was to read map in some places. Had small problems going into woods reading the map as it seemed dark in trees and was detailed at 1:15000 so walked a fair bit to make sure no mistakes happened which they didn't.

In the end was a nice win and felt like i could of and wanted to run further. Had a lot of middle course same as 21E my 13-20 was there 19-26 and was actually 20sec ahead of hector over 23 min they had run fair bit more before but nice to know I can run the pace of the elites. Overall was a nice british area was fairly simple but a good day of oing nonetheless

Running 17:43 [2] 2.9 km (6:07 / km) +60m 5:32 / km
shoes: VJ integrator pair 4

Drills 5:31 [1] 0.4 km (13:47 / km)

Thursday May 3, 2012 #

Running 8:00 [4] 2.27 km (3:31 / km) +30m 3:18 / km
ahr:166 shoes: Addidas tempo

2x4min at 5k pace with 3 min jog recovery did it on uphill bit of parkrun

Running 1:00 [5]
shoes: Addidas tempo

6x strides

Drills 6:19 [2] 0.82 km (7:42 / km)
shoes: Addidas tempo

Running 32:03 [2] 6.55 km (4:54 / km) +70m 4:39 / km
shoes: Addidas tempo

Wednesday May 2, 2012 #

Running 1:03:39 [1] 12.04 km (5:17 / km) +250m 4:47 / km
ahr:132 shoes: Mudclaws

Legs feeling a bit sore but not particularly tired

Tuesday May 1, 2012 #

Running 16:11 [4] 3.66 km (4:25 / km) +180m 3:33 / km
ahr:168 shoes: inov8 f-lite 230

3 threshold reps up coppice (1.22km 60m) in horrid wind and rain. Jog down recovery in same time
Time AHR
5:23 167
5:26 168
5:22 168

Felt fairly comfortable keeping it nice and easy this week

Running 1:00 [5]
shoes: inov8 f-lite 230

6xstrides

Drills 2:30 [2] 0.17 km (14:42 / km)
shoes: inov8 f-lite 230

Running 41:36 [2] 8.56 km (4:52 / km) +80m 4:39 / km
shoes: inov8 f-lite 230

WU,WD and jog down recoveries

Monday Apr 30, 2012 #

Drills 41:37 [2] 2.41 km (17:16 / km)
shoes: Addidas tempo

Standard drills. Jackie (Talent squad coach) came over to see what was going on

C • Thanks for the entertainment! 2

Running 18:37 [2] 3.96 km (4:42 / km)
shoes: Addidas tempo

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