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Training Log Archive: jonny crickmore

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Running6 3:35:57 25.38(8:31) 40.84(5:17) 1566
  Cross Training4 2:54:20
  Orienteering2 2:10:32 13.91(9:23) 22.38(5:50) 39845c
  Total10 8:40:49 39.28 63.22 196445c
  [1-5]6 5:46:29
averages - weight:65.4kg

» now

Sunday Sep 10, 2017 #

10 AM

Running 14:58 [2] 2.88 km (5:12 / km) +23m 5:00 / km
shoes: Inov8 Arctictalon

WU. Getting excited watching other legs. Pretty sore knees

Orienteering 36:02 [4] 6.89 km (5:14 / km) +101m 4:52 / km
22c shoes: Inov8 Arctictalon

Solid runs by Jamie and Nathan put me out in 5th about 10sec behind an Irish team and 3min to Nixon.

Went past Irish very quickly and then just pushed hard. Pretty sore and tired but dug in and the nav was good enough in a fun area. Some wobbles in some vague stuff but nothing major. Then about 4 short controls from the end saw Nixon standing still. "I've been here for 5min". I knew where we were and so about 5sec later dropped into control.

Went into head to head mode so dropped the pace and led going very slowly and constantly looking behind. Then when I saw the second to last control I dropped the hammer and went for it a long way out. Unfortunately Nixon didn't give up until a bit up the run in so made it quite painful but job done.

What I didn't realise afterwards was everyone had different gaffles for 2nd to last control. Luckily Nixon and I had the same but didn't factor this in equation.

Nice to win overall for England too.

Running 13:52 [2] 2.23 km (6:14 / km) +12m 6:04 / km
shoes: Inov8 Arctictalon

Shuffle of a WD in the rain
7 PM

Cross Training 45:00 [0]

Home from airport. Delayed flight so was going very hard chasing remnants of daylight.

Saturday Sep 9, 2017 #

10 AM

Running 14:30 [2] 2.09 km (6:55 / km) +100m 5:35 / km
shoes: Inov8 Arctictalon

WU and slog up to start

Orienteering 1:34:30 intensity: (20:00 @2) + (50:00 @3) + (24:30 @4) 15.49 km (6:06 / km) +297m 5:34 / km
23c (injured) shoes: Inov8 Arctictalon

SHI Individual

Rather worried about this with the knee but took some painkillers and got on with it. I struggled to begin with in the rough stuff. Got into it after 20min and had a good 40min section and caught sight of Shminty who was 3min ahead and started chasing hard. Finally caught up when they missed slightly.

Tried to keep pushing but realised I was starting to die in terrain and Shminty was moving along so held on and then was fine again once we hit some more runnable stuff.

Happy with 3rd as thoguht that was the best I was going to be able to do. Both knees ended up being sore but manageable.

Running 15:54 [2] 2.62 km (6:05 / km) +69m 5:22 / km
shoes: Asics Mileage 7

WD including major bonk.

Friday Sep 8, 2017 #

Cross Training 55:00 [0]

IW then work to airport

Thursday Sep 7, 2017 #

5 PM

Running 1:00:00 [3] 10.5 km (5:43 / km) +770m 4:11 / km
weight:65.4kg shoes: Asics Mileage 7

Treadhill 45min 10km/h 10%. Disgusting sweatfest. Pretty fat and tired after 2 weeks at summer schools/conference with too much free food, cakes, beer and late nights. Time to be more sensible now.

Then to and from gym also.

Wednesday Sep 6, 2017 #

2 PM

Running 33:19 [2] 7.38 km (4:31 / km) +105m 4:13 / km
shoes: Asics Mileage 7

Snuck out for quick one round Kelvingrove park. Knee slightly sore on downhills as per usual.

Tuesday Sep 5, 2017 #

11 AM

Cross Training 44:20 [0]

4 PM

Running 20:00 [4] 3.33 km (6:00 / km) +433m 3:38 / km
shoes: Asics Mileage 7


Turns out 6min/km is hard at 13%.
5 PM

Running 43:24 intensity: (33:24 @2) + (10:00 @4) 9.82 km (4:25 / km) +55m 4:18 / km
(injured) shoes: Asics Mileage 7

Then down to track to support Laura. Paced her round her 3:36k then kicked on to do a 400. Managed a 71sec death march. Oh well. Then paced a couple more without trying anymore 400's. Knee slightly sore but definitely on the mend. Plenty of time on bike and treadhill in the plan.
Should sort out my climbing before Switzerland and FRA's at least

Monday Sep 4, 2017 #

8 AM

Cross Training 30:00 [0]

HIT style spinning. Sweaty and lactatey. Not much more as this jetset job of mine means working in Glasgow for some of this week.

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