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Training Log Archive: jonny crickmore

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Running12 7:46:56 59.07(7:54) 95.06(4:55) 927
  S+C3 2:35:00
  Orienteering5 2:20:28 16.96(8:17) 27.29(5:09) 688100c
  Cycling1 1:12:00
  Drills2 20:00 0.87(22:59) 1.4(14:17)
  Total15 14:14:24 76.89 123.75 1615100c
  [1-5]14 12:39:55

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

10 AM

Running 21:26 [2] 4.49 km (4:46 / km) +19m 4:40 / km
shoes: Asics Mileage 2

Wet windy and cold.

Orienteering 14:54 [4] 3.72 km (4:01 / km) +44m 3:47 / km
17c shoes: x-talon 212 2

Scottish Sprint Champs-Prologue.

Really good sprint course around a good old classic estate. I made 3 ~5sec RC errors but got the best one 80% time. So a good run and happy with my form.

Running 17:58 [2] 3.62 km (4:58 / km) +3m 4:57 / km
shoes: x-talon 212 2

Drills 10:00 [1] 0.8 km (12:30 / km)
shoes: Asics Mileage 2

1 PM

Running 11:51 [2] 2.4 km (4:57 / km)
shoes: Asics Mileage 2

Orienteering 16:00 [4] 3.81 km (4:12 / km) +70m 3:51 / km
18c shoes: x-talon 212 2

Chase

Another well planned course but the map had either been shrunk or everything was just way too small and I had trouble seeing some alleys but managed to get most of them. Also controls weren't on which meant as first start on course I was turning a lot on and couldn't use the SI air which was frustrating.

Overally happy with the days racing. Good training for 2 sprints in one day. I raced hard on the first one but I think I am at the stage if I go to WOC I probably wouldn't be taking it easy on any part of the quali anyway.

Running 14:40 [2] 2.8 km (5:14 / km) +31m 4:58 / km
shoes: Asics Mileage 2

Saturday Feb 6, 2016 #

10 AM

Running 47:52 intensity: (26 @0) + (12:33 @1) + (34:53 @2) 10.15 km (4:43 / km) +223m 4:15 / km
ahr:128 max:145 shoes: Asics mileage

Round Blackford and Braids and to Sainsbury's.
Feeling good
5 PM

Running 15:55 intensity: (8 @0) + (36 @1) + (15:11 @2) 2.87 km (5:32 / km) +53m 5:04 / km
ahr:124 max:142 shoes: Oroc 280 4

Orienteering 41:08 intensity: (9 @0) + (6 @1) + (2:08 @2) + (17:17 @3) + (21:28 @4) 7.17 km (5:44 / km) +219m 4:58 / km
ahr:161 max:172 18c shoes: Oroc 280 4

Scottish Night Champs in Pentlands.
I was a bit disappointed by this. My performance wasn't perfect (one big mistake (1min) to 2 and a couple of 15sec ones) on a fairly simple area.
Yet it felt like an event where the lucky person could win. The map was all rough open and yet it was a mix of deep heather, short grass, trods and some large paths not on the map and you just had no idea what was the quickest way. Especially at night when you really can't see very far off the line.

Sasha was pretty much as quick minus his ankle problem.

Running 15:34 intensity: (1:28 @1) + (14:06 @2) 2.83 km (5:31 / km) +32m 5:13 / km
ahr:131 max:134 shoes: Oroc 280 4

Friday Feb 5, 2016 #

8 AM

Running 58:40 intensity: (20 @0) + (3:19 @1) + (54:33 @2) + (28 @3) 12.83 km (4:34 / km) +110m 4:23 / km
ahr:133 max:155 shoes: Asics mileage

IW via WoL

Thursday Feb 4, 2016 #

6 AM

Running 6:00 [2] 1.3 km (4:37 / km)
shoes: Asics mileage

7 AM

S+C 1:00:00 [1]

6 PM

Running 30:35 [2] 5.1 km (6:00 / km) +153m 5:13 / km
shoes: x-talon 212 2

Orienteering 27:31 intensity: (7:31 @3) + (20:00 @4) 6.33 km (4:21 / km) +161m 3:52 / km
24c shoes: x-talon 212 2

Braids FWTN Mass start looped gaffling.
Good to see Jamie Stevenson for first time in a while. We hammered it off to no.1 and already gapped the field a bit then the gaffling kicked in and his torch died at some point so it was a lonely run for me from then on. One 20sec loss with a dog going nuts and one 20sec miss on the wrong side of some bushes. Otherwise feeling good.

Running 18:38 [2] 3.43 km (5:26 / km) +42m 5:07 / km
shoes: x-talon 212 2

Wednesday Feb 3, 2016 #

Cycling 1:12:00 [0]

6 PM

Running 16:09 [2] 3.19 km (5:04 / km) +56m 4:39 / km
shoes: Oroc 280 4

Orienteering 40:55 intensity: (30:00 @3) + (10:55 @4) 6.26 km (6:32 / km) +194m 5:40 / km
23c shoes: Oroc 280 4

FVO night race at Polmaise.
Followed GG to no.1 then tried to follow a form line to no.2 through the green (I thought it was a forest ride. Who puts form line contours on a gradual slope in thick green anyway?). Conor was with me and we lost like 2/3min so GG was gone. Then the rest was really good and me and Conor had the same gaffles and just took turns leading. Managed to get him on the sprint drop off to the finish.
Good area good planning good company.

Running 19:33 [2] 3.13 km (6:14 / km) +89m 5:28 / km
shoes: Oroc 280 4

Tuesday Feb 2, 2016 #

7 AM

Running 36:44 intensity: (21 @0) + (12:30 @1) + (9:06 @2) + (1:30 @3) + (9:26 @4) + (3:51 @5) 7.38 km (4:59 / km) +37m 4:51 / km
ahr:140 max:180 shoes: Asics Mileage 2

Morning round meadows with Purkis. On the grass
6 PM

Running 1:07:08 intensity: (50 @0) + (4:08 @1) + (15:14 @2) + (24:49 @3) + (16:56 @4) + (5:11 @5) 15.87 km (4:14 / km) +12m 4:13 / km
ahr:146 max:185 shoes: Asics Mileage 2

10x2min(1min floatish) with Haries elite. Feeling good and started off the back of the group but up to 2nd on the last few. Feeling good.

Drills 10:00 [1] 0.6 km (16:40 / km)
shoes: Asics Mileage 2

Monday Feb 1, 2016 #

6 AM

Running 42:16 [2] 8.25 km (5:07 / km) +48m 4:59 / km
ahr:156 max:183 shoes: Asics Mileage 2

To gym then round meadows afterwards. Kept to grass. Heavyish legs
7 AM

S+C 40:00 intensity: (20:00 @0) + (20:00 @1)

Strides,drills and stretching/mobilising
5 PM

Running 25:57 intensity: (15 @0) + (2:30 @1) + (7:14 @2) + (11:45 @3) + (3:06 @4) + (1:07 @5) 5.42 km (4:47 / km) +19m 4:42 / km
ahr:128 max:179 shoes: Asics mileage

S+C 55:00 [1]

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