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Training Log: jonny crickmore

In the last 7 days:

activity # timemileskm+m
  Running10 7:21:16 58.88(7:30) 94.76(4:39) 612
  S+C2 2:20:00
  Orienteering3 2:07:49 15.55(8:13) 25.02(5:07) 78173c
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total11 11:59:05 75.05 120.78 139373c
  [1-5]11 9:39:05
averages - weight:61.7kg
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SaSuMoTuWeThFr

Thursday Mar 23 #

7 AM

Running 6:30 [2] 1.3 km (5:00 / km)

S+C 1:20:00 [0]
weight:61.6kg

Worked very hard this morning. Gonna be aching tomorrow I suspect.
4 PM

Running 1:20:37 intensity: (48:37 @2) + (8:00 @4) + (24:00 @5) 19.59 km (4:07 / km) +35m 4:05 / km
shoes: Asics Mileage 5

Had been dreading this session all day as I was pretty tired and calfs were pretty tight from Tuesday but knew I had to get out as I suspect DOMS will hit tomorrow.

4x8min(2:30) @10k pace.

Aiming for 3:12s (32:00 10km) yet that evidently wasn't possible today and struggled as I had to push hard in rep one to hit pace.

3:12, 13, 16, 16.

Happy to hold it as was struggling already a lot on rep 2. I found with my calfs tight and in my more supportive mileage shoes I was heel striking a lot more which is definitely slower but more sustainable. Would rather be more forward though.

WD first stalking and then with Sasha.

Wednesday Mar 22 #

8 AM

Running 50:59 [2] 11.14 km (4:35 / km) +55m 4:28 / km
shoes: Asics Mileage 5

IW
3 PM

Running 1:02:33 [2] 12.81 km (4:53 / km) +133m 4:39 / km
shoes: Asics Mileage 5

HFW. Struggling as tired and it was cold wet and headwindy.

Tuesday Mar 21 #

5 PM

Running 1:29:07 intensity: (1:05:37 @2) + (23:30 @5) 20.51 km (4:21 / km) +77m 4:16 / km
shoes: Asics Mileage 5

Interval session at track with Peter.

3x1600(3min) 3x1000(2min).

4:47, 48, 48
3:00, 01, 2:59

Feeling really good so was hitting 72's consistently. This isn't to say it didn't hurt as it did but felt like there was more if really needed and also this is the longest session at 3:00 min/km I have ever done.

Got a couple of weeks of dirty sessions to go before the racing begins.

Drills 10:00 [1] 1.0 km (10:00 / km)

Monday Mar 20 #

4 PM

Running 1:06:07 [2] 13.18 km (5:01 / km) +211m 4:39 / km
shoes: Asics Mileage 5

Easy with Laura on AS before gym. Few strides with a nice hailwind behind us.

S+C 1:00:00 [0]
weight:61.8kg

Sunday Mar 19 #

8 AM

Running 16:15 [2] 2.48 km (6:34 / km) +3m 6:31 / km
shoes: Oroc 280 5

10 AM

Orienteering 28:17 [4] 5.66 km (5:00 / km) +154m 4:24 / km
25c shoes: Oroc 280 5

BUCS Relay- Hugset 3rd

It was exciting to have a good relay team yet it seemed Will was ill and Colm had tennis ball ankle but they both did really well and handed over to me in 5th about 10sec behind Tim and Tam and then maybe 2:30 to Matt and 3:30 to Sasha.

Set off on the left path and went past T&T saying codes. Tam had the same so we moved on alone. Nearly overshot 2 as it was downhill and I hadn't got into the 1:5000 scale. Then small miss at 4 before pushing on to 5 and the long to 6 (got an out and back on Matt and thought it was about a minute). Was putting time into Tam and I was out of sight then to 12 saw Matt again on an out and back and thought it was now a lot less but unfortunately I then made a 30 sec miss to 14 and another 15sec to 16 and now Tam had appeared again as he was obviously navigating and running well.

This made it fun though as the last section was short technical controls and I felt pressured to navigate well to stay ahead and I managed this.

Enjoyed the courses and took routes to avoid most of the brambles which worked well.

Happy with 3rd place and nice to get a relay medal with HW.

Results- https://www.southyorkshireorienteers.org.uk/event/...

Running 13:07 [2] 2.14 km (6:08 / km) +20m 5:52 / km
shoes: Oroc 280 5

Saturday Mar 18 #

6 AM

Running 22:37 [2] 4.96 km (4:34 / km) +17m 4:29 / km
shoes: Asics Mileage 5

Morning jog from our travelodge. Found a nice bridleway
12 PM

Running 16:46 [2] 3.54 km (4:44 / km) +26m 4:34 / km
shoes: Oroc 280 5

Orienteering 59:10 [4] 12.15 km (4:52 / km) +438m 4:08 / km
25c shoes: Oroc 280 5

BUCS Individual- Wharncliffe 1st

Set off fairly hard and a small slip at one followed by about a 20 sec mistake at two made me a bit nervous but a steep downhill and long track got the legs going to 3 and then onto the slope nailed 4 then went round to 5 which splits shows was slower. Glimpsed Jamie here which was exciting then a good route to the pylons I popped out 1m ahead of Jamie and he stayed there for a fair bit and helped a couple of times as I drifted off and he would find the good line. Then a really enjoyable section in the boulders having to concentrate on navigation and feet placement then at 12 I saw Sasha about 20m ahead and started to hunt him down. We were now in the moor where it was just pure running and I was barely gaining as he was flying and I had spent a bit too much early on. Then the ShUOC guys missed 18 and Sasha half followed so I snuck in to lead the large train. Small miss at 19 then just pushed to the finish. Couple of slower routes in the last section as I was keeping it safe.

Very happy to continue the good feelings from Italy and run a technically and physically sound forest race.

Routegadget- http://www.syo.routegadget.co.uk/rg2/#142&course=1...

Splits- https://www.southyorkshireorienteers.org.uk/event/...

Running 16:38 [2] 3.12 km (5:20 / km) +35m 5:03 / km
shoes: Oroc 280 5

4 PM

Orienteering 40:22 [2] 7.21 km (5:36 / km) +189m 4:57 / km
23c shoes: x-talon 212 3

Easy paced sprint training in Walkley with a lot of extra walls and such planned by GG. Great fun and good to be back here. I was starting to bonk on some of the climbs but at least it made the nav hard. Then found Shminty so jogged back to Goodwin with him.

Happy to get the miles in today as I knew there would be no time to tomorrow.

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