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Training Log Archive: jonny crickmore

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running12 7:10:15 57.45(7:29) 92.46(4:39) 665
  Orienteering5 3:24:01 23.43(8:42) 37.71(5:25) 1029
  S+C6 2:20:00
  Cross Training1 25:00
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total16 13:29:16 81.51 131.17 1693
  [1-5]12 10:44:16

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MoTuWeThFrSaSu

Sunday Apr 14 #

8 AM

S+C 10:00 [0]

12 PM

Running 15:03 [2] 3.33 km (4:31 / km) +49m 4:12 / km
shoes: X-talon 225 2nd

Orienteering 1:18:54 [2] 12.33 km (6:24 / km) +485m 5:21 / km
shoes: X-talon 225 2nd

Scottish Spring Long - Lomonds of Fife/Falkland Estate

Always planned to go easy with JK and Tio coming up so had a nice little jog round.

Running 3:43 [2] 0.75 km (4:59 / km)
shoes: X-talon 225 2nd

Saturday Apr 13 #

8 AM

Running 15:15 [2] 3.37 km (4:32 / km)
shoes: Saucony Mileage 3

Shakeout
1 PM

Running 16:11 [2] 3.58 km (4:31 / km) +3m 4:30 / km
shoes: Saucony Mileage 3

WU

Orienteering 24:02 intensity: (5:00 @3) + (14:02 @4) + (5:00 @5) 5.84 km (4:07 / km) +15m 4:04 / km
shoes: X-talon 225 2nd

Scottish Spring Middle- Tentsmuir

More of a sprint style feeling but having to use a compass. High pace and head up and you could see most the controls from a fair way out. Good fun though and was a game of who made the least small slips and bananas.


Splits

Running 41:29 [2] 7.97 km (5:12 / km) +33m 5:06 / km
shoes: Saucony Mileage 3

Did a WD then helped collect controls so a bit longer than planned but meant everything got done quickly so could head to the sprint.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: X-talon 225 2nd

5 PM

Running 11:36 [2] 2.57 km (4:31 / km) +16m 4:23 / km
shoes: X-talon 225 2nd

Orienteering 15:28 [4] 3.96 km (3:54 / km) +12m 3:51 / km
shoes: X-talon 225 2nd

Scottish Spring Sprint - Falkland

Started in the palace gardens which was very twisty and technical. Was generally good through this apart from a couple of slips, but on the whole felt like a sprint orienteer. Then it got a bit more running based and I felt pretty tired and slowed down a bit.
Calf seemed to hold up fairly well though which is a good sign for the JK.

Splits

Running 17:49 [2] 3.48 km (5:07 / km) +52m 4:46 / km
shoes: Saucony Mileage 3

WD

Friday Apr 12 #

7 AM

S+C 10:00 [0]

Running 56:41 [2] 12.24 km (4:38 / km) +102m 4:27 / km

Plodding as quite tired.

Thursday Apr 11 #

7 AM

Running 12:00 [2] 2.3 km (5:13 / km)
shoes: Saucony Mileage 3

S+C 50:00 [0]

4 PM

Running 1:01:53 intensity: (54:08 @2) + (7:45 @5) 14.79 km (4:11 / km) +100m 4:03 / km
shoes: Saucony Mileage 3

Lap of the seat and into a big session of 3x~2:30 with 1:45 jog recovery. Fastest I have run in quite a while for at least a minute or so. Form felt bad, calf felt okay but pulling occasionally.

Wednesday Apr 10 #

7 AM

S+C 10:00 [0]

8 AM

Running 30:02 [2] 6.97 km (4:19 / km)
shoes: Saucony Mileage 3

Easy with a few longish strides to the bus.
8 PM

Running 17:02 [2] 3.2 km (5:19 / km) +57m 4:53 / km
shoes: X-Talon 225

Warming up waiting for the darkness.

Orienteering 36:50 [3] 6.53 km (5:39 / km) +175m 4:59 / km
shoes: X-Talon 225

Night-o at Muiravonside.

Mass start gaffled intervals with GG, Carcas, Finn and Tom.
Good fun and generally going well apart from first reading a path as a north line then the edge of OOB as a road.

Running 7:23 [2] 1.45 km (5:05 / km) +8m 4:57 / km
shoes: X-Talon 225

Short WD

Running 8:42 [2] 1.69 km (5:09 / km) +48m 4:30 / km
shoes: Saucony Mileage 3

Station to home.

Tuesday Apr 9 #

7 AM

Running 29:53 [2] 6.86 km (4:21 / km) +44m 4:13 / km
shoes: Saucony Mileage 3

Easy meadows before a day working at the hall of champions in St Andrews.

S+C 10:00 [0]

8 PM

Running 16:31 [2] 2.37 km (6:58 / km) +137m 5:24 / km
shoes: Roclite 290

Top of AS as a detour waiting for it to get darker. Picked too nice of a day though.

Orienteering 48:47 [3] 9.05 km (5:23 / km) +342m 4:32 / km
shoes: Roclite 290

Big weekend course from 2016. Wasn't properly dark to begin with but still couldn't really look up then got dark quickly.

Very shaky on first bit as veg had changed a bit and always struggle on the 1:5000 whinny map so was considerably slower here than in the race (that was also mass start so quick to begin with). Legs felt good and got flying on the last section though and ran quicker than in the daytime for the last 20minutes.

https://www.euoc.routegadget.co.uk/rg2/#0

Entered my todays route as Mikey Adams so I can compare.

Running 5:40 [2] 1.23 km (4:37 / km)
shoes: Roclite 290

Monday Apr 8 #

12 PM

Cross Training 25:00 [0]

Easy spin
4 PM

Running 1:03:22 [2] 14.31 km (4:26 / km) +17m 4:24 / km
shoes: Saucony Mileage 3

Headwind the whole way :( Created a bit of a bonk but perked up a bit when Peter arrived near the aqueduct.
5 PM

S+C 50:00 [0]

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