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Training Log Archive: jonny crickmore

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Running10 3:59:26 27.27(8:47) 43.89(5:27) 4209c
  Orienteering8 3:47:54 33.49(6:48) 53.89(4:14) 362183c
  S+C3 50:00
  Drills1 20:00 0.62(32:11) 1.0(20:00)
  Total15 8:57:20 61.38 98.78 782192c
  [1-5]15 8:41:06

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MoTuWeThFrSaSu

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

Monday Dec 31, 2012 #

10 AM

Running 19:26 intensity: (1 @0) + (52 @1) + (10:06 @2) + (8:27 @3) 3.88 km (5:01 / km) +68m 4:37 / km
ahr:147 max:156 shoes: Inov8 Road-X 255

Running 43:17 intensity: (6:07 @1) + (18:25 @2) + (9:20 @3) + (4:59 @4) + (4:26 @5) 7.57 km (5:43 / km) +186m 5:05 / km
ahr:148 max:179 9c shoes: Inov8 Road-X 255

Went out to wolstonbury to do some o-intervals but didn't go as planned. Midway through 2nd rep found a dog which liked me and I got followed and no owner anywhere to be found so ran around looking for someone then found an old man and had a nice chat then the dog followed him.
6 PM

S+C 25:00 [2]

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