Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Running	24	15:38:56	117.63	(7:59)	189.31	(4:58)	2644
Orienteering	12	7:58:42	47.55	(10:04)	76.53	(6:15)	1965	279c
Drills	9	2:00:41	4.92	(24:33)	7.91	(15:15)
Cycling	2	1:28:30					40
Total	28	27:06:49	170.1		273.75		4649	279c
[1-5]	28	25:38:19

1:45

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Monday Apr 30, 2012 #

Drills 41:37 [2] 2.41 km (17:16 / km)
shoes: Addidas tempo

Standard drills. Jackie (Talent squad coach) came over to see what was going on

C • Thanks for the entertainment! 2

Running 18:37 [2] 3.96 km (4:42 / km)
shoes: Addidas tempo

Saturday Apr 28, 2012 #

Running 11:10 [2] 2.08 km (5:22 / km) +50m 4:48 / km
shoes: VJ integrator pair 4

9 PM

Orienteering 44:29 [3] *** 5.26 km (8:27 / km) +50m 8:04 / km
ahr:150 35c shoes: VJ integrator pair 4

More night training this time in Hugset was my first time there and it was crazy just found it really hard getting into the map first time and one section i could never understand. Great fun and running by ourselves most the way just criss crossing a lot.

Friday Apr 27, 2012 #

Running 22:45 [1] 4.2 km (5:25 / km) +75m 4:58 / km
shoes: VJ integrator pair 4

WU WD

9 PM

Orienteering 56:12 [3] *** 10.1 km (5:34 / km) +200m 5:04 / km
ahr:160 27c shoes: VJ integrator pair 4

Some quality 1st leg tio training with Kris and Jonny at eccy woods. Ran leg 4 from harvester. Was amazed we mostly stayed together despite gaffling and making mistakes here and there. Made a lot of minor mistakes about 10sec and a 2 over a min but generally doing fairly well controls would have been nice though. Such a good area for night o. Ended up 5sec behind kris and few min ahead of jonny

Thursday Apr 26, 2012 #

Drills 5:13 [2] 0.5 km (10:26 / km)
shoes: Brooks mach 9 spikes

Running 37:22 [2] 8.78 km (4:15 / km) +20m 4:12 / km
shoes: Addidas tempo

Well left the flat got to west street when the weather turned and painful hail and was getting chilly turned around ran for a few seconds then changed my mind and carried on then got a bus unfortunately got wrong bus so just sat for 5min as it went round city centre which was nice to get out the rain then back into more torrential downpour

Running 10:18 [5] 3.6 km (2:52 / km)
ahr:170 shoes: Brooks mach 9 spikes

12*300m parlauf type thing with schorah at woodbourn track. I ran 300m then jogged back 100 and did it like this as a relay. So just under 50sec recovery. Feeling good in the downpour think it helps mentally to push out the reps. I ran between 50 and 53 on every rep and felt like i could've done more. Then to a talk at eis about cutting edge technology in athletics was rather interesting but went on a while with quite a lot of time spent faffing

Wednesday Apr 25, 2012 #

Note
(rest day)

Was planning on a 20min jog but weather was foul and had work to do before the evening

Tuesday Apr 24, 2012 #

Running 15:34 [5] 5.0 km (3:07 / km)
shoes: Brooks mach 9 spikes

Reps on Woodbourn track with kris dave and malley
4x1k approx 75sec recovery jog diagonal across track then 3min recovery then 5x200m at not quite flat out pace with 200m float recovery
Time-AHR

3:13 - 164
3:17 - 171
3:18 - 176
3:18 - 177

35 - 152
34 - 169
35 - 171
33 - 172
31 - 167

Drills 6:00 [2] 0.34 km (17:39 / km)

Running 1:13:28 [2] 13.9 km (5:17 / km) +155m 5:00 / km
ahr:150

To track, recoveries and back from track slowly. Probably going to get the bus back in future

Monday Apr 23, 2012 #

Drills 35:28 [2] 1.8 km (19:42 / km)
shoes: Addidas tempo

Few things were missed out

Running 22:10 [2] 4.5 km (4:56 / km) +80m 4:31 / km
shoes: Addidas tempo

Sunday Apr 22, 2012 #

Running 1:14:35 [2] 13.28 km (5:37 / km) +340m 4:59 / km
ahr:142 shoes: Mudclaws

Run up and down porter to burbage mines trying to keep it very easy which wasn't so easy on the up bit. Good to get some mileage in this week lost it during domestic races but going to have to lower it again soon to get speed up

Orienteering 20:54 [3] *** 3.49 km (5:59 / km) +40m 5:40 / km
ahr:163 27c shoes: Mudclaws

2 loops from spook relay on burbage. Struggling to be totally smooth on all exit routes but getting there and some bad micro route choices but not too bad

Saturday Apr 21, 2012 #

Running 17:32 [5] 5.0 km (3:30 / km) +30m 3:24 / km
ahr:176 shoes: Addidas tempo

Shocking attempt at a parkrun don't know if was tired from travelling yesterday or lack of breakfast or just unfit. Went off hard with Aidan and RobB then let them go and just kept dropping back going slower and slower by myself. Disappointing time to be doing this time in the year but seem to be doing well at orienteering events so not too devastating

Drills 6:03 [1] 0.6 km (10:05 / km)
shoes: Addidas tempo

Running 35:15 [2] 6.35 km (5:33 / km) +80m 5:13 / km
shoes: Addidas tempo

WU then WD with aidan

Friday Apr 20, 2012 #

Running 58:08 [2] 11.04 km (5:16 / km) +229m 4:46 / km
ahr:138 shoes: Mudclaws

Back in sheffield so had to go to rivelin did the usual route with hobbs

Thursday Apr 19, 2012 #

Running 1:45:10 [3] 21.65 km (4:51 / km) +351m 4:30 / km
ahr:153 shoes: Mudclaws

Long run somewhere new over wolstonbury, newtimber down to a23 a27 junction then back up past indian memorial and jack and jill. Dying in lsat 15min but respectable pace.

Wednesday Apr 18, 2012 #

Note
(rest day)

Still sore so just rest up so ready to start training properly once in sheffield

Tuesday Apr 17, 2012 #

Running 12:19 [5] 4.0 km (3:05 / km)
ahr:174 shoes: Addidas tempo

8x500m off 50sec recovery. Sore after some rebound lunges yesterday and just generally lacking speed endurance for track.
When i started getting slower the coach said well you are running quickly for an orienteer. Evidently still the perception of walking round forests with compasses round our necks is still around
90
90
90
92
93
95
94
95

good for first 3 then started dying

Drills 3:55 [1] 0.3 km (13:03 / km)
shoes: Addidas tempo

Running 32:20 [2] 6.07 km (5:20 / km) +107m 4:54 / km
shoes: Addidas tempo

Monday Apr 16, 2012 #

Note

Ooh yeah got 12 out of 12 for my JWOC predictions. 12 weeks to become awesome.

Running 25:33 [2] 5.79 km (4:25 / km) +20m 4:20 / km
ahr:153 shoes: Addidas tempo

Easy jog with some accelerations

Drills 14:17 [2] 1.09 km (13:06 / km)
ahr:120 shoes: Addidas tempo

Very reduced drills. Legs hurting fair bit.

Sunday Apr 15, 2012 #

Running 43:24 [3] 7.76 km (5:36 / km) +415m 4:25 / km
ahr:155 shoes: Addidas tempo

Cycled out to wolstonbury then did 4 ascents from different sides. Feeling pretty good. North side is so steep (280m-130m climb) would be quicker walking but decided to run and going down it was crazy.

Saturday Apr 14, 2012 #

Orienteering 30:26 [4] *** 6.57 km (4:38 / km) +140m 4:11 / km
14c shoes: VJ integrator pair 4

Local event blue. Wanted to push on the whole way was pretty easy just straight is great through lots of brambles felt good

Drills 2:33 [1] 0.27 km (9:27 / km)
shoes: VJ integrator pair 4

Running 18:11 [2] 3.39 km (5:22 / km) +30m 5:08 / km
shoes: VJ integrator pair 4

Friday Apr 13, 2012 #

Running 53:23 [3] 11.55 km (4:37 / km) +183m 4:17 / km
ahr:162 shoes: Mudclaws

Run up wolstunbury pushed fairly hard up and back

Thursday Apr 12, 2012 #

Running 28:03 [2] 5.97 km (4:42 / km) +30m 4:35 / km
ahr:143 shoes: Mudclaws

Short jog to loosen legs after quite a while in car. Found a gap between hailstorms and was rather warm

Wednesday Apr 11, 2012 #

Running 1:12:19 [2] 13.91 km (5:12 / km) +244m 4:47 / km
max:137 shoes: Mudclaws

Run along some sandstone trail in cheshire through peckleton woods and stuff was rather nice

Tuesday Apr 10, 2012 #

Note
(rest day)

Pretty tired

Monday Apr 9, 2012 #

Orienteering 34:29 [5] *** 5.89 km (5:51 / km) +235m 4:53 / km
20c shoes: Mudclaws

Ran this weird relay jk trophy i think with good people in it. SHUOC 2nd team with treb and bommy t. Treb did alright coming in the back of the pack (17th) which bommy t just flew past having a cracking leg bringing us up to 6th. Went of hard up the hill and a good clean first loop nearly caught up oli but got caught by spongey and jonas then I had a totally differenct gaffle and was by myself and on long leg saw them all ahead so kept pushing and ended up being with them again for a few seconds before I had a longer gaffle and didnt see them again ended up 8th overall which was a good effort with 1st team in 3rd

Running 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: Mudclaws

Sunday Apr 8, 2012 #

Orienteering 1:07:59 [4] *** 9.3 km (7:19 / km) +500m 5:46 / km
21c shoes: O-roc

Cracking start then just got lazy on 5 and was doing it right but convinced myself i was at the control site too early and then got a bit headless losing 2min. Then left control totally wrong giving myself a massive extra climb to 6. 90sec gone. Here Dag caught me and we went hard running up a steep hill to 7 round the crag into re-entrant to swear as there was no control ran about and was sure control should be there with open spur above but was lower down controller and jury said it was in the right place so nothing can be done but sure this argument isn't over. Anyway after that was a little shaky in green but went hard in open caught up duncan (here sole of my shoe partially came off which was annoying they were a bit old so should have worn new ones won't make this mistake again) and pushed hard on slope legs then my hill inability showed when dag and duncan pulled 30seconds on dead running up to 15 jamie beating me by a min! Had a clean section and caught them back up then another mess up running too far down to 19. Lost about 35seconds. One of my favourite areas I have run on I think I love this sort of rough technical terrain. Dag won just ahead of a cracking run by peter by himself with tom 3 seconds ahead of myself who also couldn't find 7. 3rd overall and very confident I have done enough for JWOC which ultimately is my main aim this year.

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: O-roc

3 - Splits

Saturday Apr 7, 2012 #

Orienteering 36:07 [4] *** 6.0 km (6:01 / km) +150m 5:21 / km
20c shoes: O-roc

No. 1 -2:40 game over, wandering round some green/white stuff poor relocation caught up by Will. Clawed it back a bit with some good stuff on rest of course. I thought after 8 it was more dead running than navigation though which was upsetting after a nice start.

Running 30:00 [2] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: O-roc

1 - Splits

Friday Apr 6, 2012 #

Orienteering 16:03 [5] *** 3.73 km (4:18 / km) +20m 4:11 / km
26c shoes: Mudclaws

Jk sprint. Went out hard and kept going felt good in housing estate thanks to lots of practice then the seconds got lost in the teletubby hills mainly 24 losing about 7 sec then jamie out ran me to the last control to take victory>Some good sprint oing though and really enjoyed it.

Running 23:00 [2] 3.9 km (5:54 / km) +30m 5:41 / km
shoes: Mudclaws

Drills 5:35 [2] 0.6 km (9:18 / km)

1 - Splits

Thursday Apr 5, 2012 #

Orienteering 20:07 [2] *** 3.92 km (5:08 / km)
ahr:137 20c shoes: Addidas tempo

training round some estate in livingston then some strides

Wednesday Apr 4, 2012 #

Orienteering 24:58 [4] *** 6.2 km (4:02 / km) +30m 3:56 / km
ahr:164 22c shoes: Addidas tempo

Sprintervals round lancaster uni was nice and empty made 1 very bad routechoice and one map reading error. Otherwise feeling pretty good

Running 23:00 [1] 3.7 km (6:13 / km) +15m 6:06 / km

Wu and v slow recovery jogs

Cycling 23:30 [0] +40m
ahr:110

Cycling back from uni into v strong headwind 5.88k

Tuesday Apr 3, 2012 #

Orienteering 1:05:45 [1] *** 6.06 km (10:51 / km) +200m 9:19 / km
20c shoes: O-roc

Some training on rusland beaches with some NWJS people and some norwegians. Was a good area just followed a norweigian then did some relocation work which was really hard as maps and walls had been taken off.

Monday Apr 2, 2012 #

Cycling 1:05:00 [0]

23k

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Addidas tempo

Running 12:00 [5] 3.7 km (3:15 / km)
shoes: Addidas tempo

4min(1:45)4x1min(30)4min
still feeling a bit tired from yesterday so tapering session before jk

Sunday Apr 1, 2012 #

Orienteering 1:01:13 [3] *** 10.01 km (6:07 / km) +400m 5:06 / km
ahr:168 27c shoes: O-roc

Rescheduled bigland event. It wasn't very exciting parked where we were at for BUCS but running on open rough bit on other side of road not particularly technical as could see a long way pushed hard but tiring towards end and losing interest a bit.

C • How can you say bigland is ... 3

Running 18:20 [1] 3.23 km (5:41 / km) +30m 5:25 / km
shoes: O-roc

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