Training Log Archive: jonny crickmoreIn the 7 days ending Mar 19, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Mar 19, 2017 #
Running 16:15 [2] 2.48 km (6:34 / km) +3m 6:31 / km
shoes: Oroc 280 5
Orienteering 28:17 [4] 5.66 km (5:00 / km) +154m 4:24 / km
25c shoes: Oroc 280 5
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, 2017 #
Running 22:37 [2] 4.96 km (4:34 / km) +17m 4:29 / km
shoes: Asics Mileage 5
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
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
Orienteering 40:22 [2] 7.21 km (5:36 / km) +189m 4:57 / km
23c shoes: x-talon 212 3
Happy to get the miles in today as I knew there would be no time to tomorrow.
Friday Mar 17, 2017 #
Running 30:02 [2] 6.38 km (4:43 / km) +36m 4:35 / km
shoes: Asics Mileage 5
Thursday Mar 16, 2017 #
S+C 55:00 [0]
weight:61.8kg
Running 6:00 [1] 1.3 km (4:37 / km)
Running 30:20 [2] 6.38 km (4:45 / km) +113m 4:22 / km
shoes: x-talon 212 3
Orienteering 36:36 7.82 km (4:41 / km) +195m 4:10 / km
shoes: x-talon 212 3
AIm to do a tempo effort but spent a couple of times looking for the reflectors when I was being silly and hands froze in first 10min. Last 20 were faster but never reached tempo effort much.
Probably for the best.
Running 17:16 [2] 3.51 km (4:55 / km) +42m 4:38 / km
shoes: x-talon 212 3
Wednesday Mar 15, 2017 #
Running 22:34 [2] 5.0 km (4:31 / km) +11m 4:28 / km
shoes: Asics Mileage 5
Running 1:19:33 17.29 km (4:36 / km) +81m 4:30 / km
shoes: Asics Mileage 5
WU round killing fields and then couple of laps of track and some drills.
800m race- 2:03:06 (no garmin in spikes). PB #2 of the year
Didn't get out hard enough in hindsight and pretty windy on the back straight meant a slow 33.5 first 200 despite feeling quite fast. Then ran 28.5,33,28.
HW guy was leading then went past him on the finish as had quite a kick left. Everyone else a bit back. Fun race and not bad for my first 800 since I was about 12 but really need to be hurting more on lap one as negative splitting in an 800m is not good.
Then had about an hour off with some jogging and did
4x800,4x400 all off 90sec in flats). Some recoveries were more like 2min as had to participate in prize givings/photos.
2:22,21,19,15
66,66,65,63
Feeling fit and itching to get racing.
WD back up the hill.
Drills 12:00 [1] 1.0 km (12:00 / km)
shoes: Asics flats
Tuesday Mar 14, 2017 #
Running 46:40 [2] 9.51 km (4:55 / km) +112m 4:38 / km
shoes: Asics Mileage 5
Running 56:05 [2] 11.79 km (4:45 / km) +26m 4:42 / km
shoes: Asics Mileage 5
Monday Mar 13, 2017 #
S+C 1:00:00 [2]
weight:62.5kg
Running 45:00 [2] 7.5 km (6:00 / km) +360m 4:50 / km
shoes: Asics Mileage 5