Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 31 days ending Mar 31, 2012:

activity	#	time	miles		km		+m
Running	28	15:54:13	115.4	(8:16)	185.72	(5:08)	3222
Orienteering	13	6:59:56	52.44	(8:00)	84.39	(4:59)	1485	372c
Drills	12	3:47:08	9.28	(24:29)	14.93	(15:13)
S+C	1	30
Total	28	26:41:47	177.12		285.04		4707	372c

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Saturday Mar 31, 2012 #

Drills 23:21 [1] 1.9 km (12:17 / km)
shoes: Addidas tempo

Drills not including circuits as a bit tired and gonna race tomorrow

Running 24:00 [3] 4.1 km (5:51 / km) +40m 5:35 / km
shoes: Addidas tempo

Friday Mar 30, 2012 #

Running 1:04:28 [1] 12.42 km (5:11 / km) +266m 4:41 / km
ahr:129

Comfortable rivelin run with the guys first one for a while and not gonna do it again for a while.

Thursday Mar 29, 2012 #

Running 28:06 [2] 5.55 km (5:04 / km) +100m 4:39 / km
ahr:131 shoes: Addidas tempo

Orienteering 33:08 [4] *** 8.57 km (3:52 / km) +70m 3:43 / km
ahr:166 45c shoes: Addidas tempo

Sprintervals in city centre was a long session and tiring towards end sometime it was more like this than orienteering on some of the busier roads.

C • haha, I can't believe you'v... 1

Wednesday Mar 28, 2012 #

Running 1:07:32 [2] 12.5 km (5:24 / km) +222m 4:58 / km
ahr:130 shoes: Addidas tempo

Easy with kris up porter before some jk geeking

Tuesday Mar 27, 2012 #

Note
(rest day)

Definitely deserved

Monday Mar 26, 2012 #

Running 25:00 [2] 5.0 km (5:00 / km) +50m 4:46 / km
shoes: Addidas tempo

Running race 9:40 [5] 3.0 km (3:13 / km) vdot: 61.1
shoes: Brooks mach 9 spikes

Varsity indoor 3k. Started off nice and slow and was comfortably with lead pack led by kris and schorah for bout 4 laps then it got quicker and i couldn't keep up and from about 7 laps till end ran by myself probably not gutting myself until 2nd to last lap when kris was closing down on me so had to hold him off. But not too bad after the weekend

C • This time last year 1

Sunday Mar 25, 2012 #

Orienteering race 33:28 [4] *** 7.09 km (4:43 / km)
27c shoes: O-roc

This was an interesting area in it's vagueness I set out hard and taking safe routes and this worked well and caught up peter bray at around 10 then tried to push on past him but he was hanging on. Really struggled physically after about halfway round and just couldn't up it at all then made a couple of 20-30sec mistakes which pushed me out of any chance of being near the top of 21. Was good enough for the 20s taking the win by a minute and was tied 12th again with the seniors. Overall a fairly successful weekend. Good start to JWOC selection.

Running 20:00 [2] 3.5 km (5:43 / km)
shoes: O-roc

Drills 10:00 [2] 1.0 km (10:00 / km)

Course 1 - Splits

Saturday Mar 24, 2012 #

Drills 15:00 [2] 1.5 km (10:00 / km)
shoes: inov8 f-lite 230

Running 40:00 [2] 8.0 km (5:00 / km)
shoes: inov8 f-lite 230

Orienteering race 14:05 [5] *** 3.5 km (4:01 / km) +25m 3:53 / km
23c shoes: Mudclaws

Quali. Decided I would go for the quali because I didn't want to risk missing the final. Technically I felt it was fairly easy and was able to keep up a good pace and only about 20sec mistakes on the whole course. Got a safe 4th place in an incredibly tough heat. Job done

Orienteering race 13:38 [5] *** 3.0 km (4:33 / km) +25m 4:22 / km
21c shoes: inov8 f-lite 230

Decided I would go all out for this and set of well made some route choice errors early on then crossing the road for the second time I was looking ahead too much and missed the big wall in front of me and had to backtrack and lost 30seconds. Otherwise it was an alright run. Ended up tied 12th with felbaum tied 1st junior so not too shabby. Was a lot less stressful than last year.

Quali - Course H1A - Splits

Final - Course FA1 - Splits

Friday Mar 23, 2012 #

Running 19:41 [2] 4.42 km (4:27 / km) +50m 4:13 / km
ahr:152 shoes: Addidas tempo

Nice cruise round weston park doing my bit for shuoc charity raising feeling bit tired after the week but still fairly bouncy and fit. Going to be some of the hardest 3 days coming up. Good JWOC practice anyway. Was good fun and really nice day spent a fair while just chilling in weston park

Drills 8:04 [1] 1.11 km (7:16 / km)
ahr:126 shoes: Addidas tempo

Thursday Mar 22, 2012 #

Orienteering 16:24 [3] *** 3.83 km (4:17 / km) +50m 4:01 / km
ahr:155 33c shoes: Addidas tempo

Very technical sprint-o nice to know that nothing should be anywhere near this hard on saturday

Running 42:05 [2] 7.64 km (5:30 / km) +170m 4:57 / km
shoes: Addidas tempo

Wednesday Mar 21, 2012 #

Running 56:46 [2] 11.9 km (4:46 / km) +210m 4:23 / km
ahr:141 shoes: Addidas tempo

Pre geeking run with beasant, kris, treb, and Danger then back afterwards

Tuesday Mar 20, 2012 #

Running 9:53 [5] 2.3 km (4:18 / km) +180m 3:05 / km
ahr:167 shoes: Addidas tempo

10 min of continuous power hills on roslin road. Made it short to really push and still not totally back after the weekend. Managed 12 reps hill ~90m with ~15m climb

Drills 3:17 [1] 0.3 km (10:57 / km)
shoes: Addidas tempo

Running 15:43 [2] 3.18 km (4:57 / km) +60m 4:31 / km
shoes: Addidas tempo

Monday Mar 19, 2012 #

Drills 47:46 [2] 2.3 km (20:46 / km)
shoes: Addidas tempo

Running 22:20 [2] 4.65 km (4:48 / km) +70m 4:28 / km
shoes: Addidas tempo

Sunday Mar 18, 2012 #

Orienteering race 31:05 [4] *** 5.78 km (5:23 / km) +175m 4:40 / km
19c shoes: O-roc

Feeling a bit rough warming up but got into once i started. Treb had a good first leg went out with cherry a few minutes down on leaders. Was technically good the whole way round until a leg at the end where i was a hill too far over and lost 40 seconds. John did well finishing 3rd but was very close to the leaders. Shame about all the controversy at the end but think everyone enjoyed the relay.

Running 4:30 [2] 0.8 km (5:37 / km)
shoes: O-roc

Saturday Mar 17, 2012 #

Orienteering race 55:47 [4] *** 8.52 km (6:33 / km) +500m 5:04 / km
17c shoes: O-roc

BUCS on loughrigg was technically pretty easy but just super physical and I just don't have the strength on the hills yet. Ended up 7th was up with the older boys which was nice. A good start to the season.

Drills 3:00 [2] 0.25 km (12:00 / km)
shoes: O-roc

Running 22:00 [2] 3.9 km (5:38 / km) +100m 5:00 / km
shoes: O-roc

Friday Mar 16, 2012 #

Drills 9:00 [2] 1.12 km (8:02 / km)
ahr:116 shoes: Addidas tempo

few drills and strides

Running 22:47 [2] 4.76 km (4:47 / km) +90m 4:22 / km
ahr:142 shoes: Addidas tempo

feeling good

Thursday Mar 15, 2012 #

Running 26:36 [2] 5.0 km (5:19 / km) +100m 4:50 / km
ahr:132 shoes: Addidas tempo

Orienteering 15:30 [4] 4.1 km (3:47 / km) +50m 3:34 / km
ahr:162 shoes: Addidas tempo

I think I failed at ordering a map so spent the whole time optimising a very important part of orienteering. Following. It was a lot harder to stick to kris than I thought it would be just couldn't accelerate like he could round the corners.

Wednesday Mar 14, 2012 #

Note
(rest day)

Still bit ill so day off then two easyish days before this lovely flat race on sat.

Tuesday Mar 13, 2012 #

Orienteering 21:56 [3] *** 4.52 km (4:51 / km) +130m 4:15 / km
ahr:156 18c shoes: Mudclaws

Didn't want to run intervals as still feeling a bit like a potential cold so just decided to do an old o course round endcliffe and porter at just below threshold was probably taking it a bit too easy. Was soo hot went vest and shorts and still not been so sweaty in 2012. Got a nutrition talk this evening so see how bad my diet is

Running 14:31 [2] 2.9 km (5:00 / km) +70m 4:28 / km
ahr:130 shoes: Mudclaws

Monday Mar 12, 2012 #

Running 23:27 [2] 4.57 km (5:08 / km) +65m 4:47 / km
shoes: Addidas tempo

Drills 50:00 [2] 2.3 km (21:44 / km)
shoes: Addidas tempo

Pretty tired

S+C 30 [3]

Sunday Mar 11, 2012 #

Running 1:08:27 [2] 13.04 km (5:15 / km) +250m 4:47 / km
ahr:131 shoes: Mudclaws

To and from station and then to and from other station to area. Donut stitch on the way back though but was worth it

Orienteering 1:01:17 [2] *** 8.73 km (7:01 / km) +120m 6:34 / km
ahr:146 49c shoes: Mudclaws

Some quality o training and such a gorgeous day shame about brambles but was taking it slowly as recovering from illness thankfully it was still technical though. Still not as smooth as i want to be but seem to finding most of the controls successfully.

Loop 1- 34:04-4.83
Loop 2- 27:13-3.09

C • What area? 1

Saturday Mar 10, 2012 #

Note
(sick)

Got a cold. Had a pretty rough nights sleep but not too bad right now so rest day for me which is a shame as i was looking forward to Shaff race

Friday Mar 9, 2012 #

Note
(rest day)

Thursday Mar 8, 2012 #

Orienteering 40:48 [4] *** 9.67 km (4:13 / km) +50m 4:07 / km
ahr:172 33c shoes: Addidas tempo

Kelham island urban race. Ran it at a comfortable sprint pace but still pushing fairly hard could have kept going though. Technically pretty good about 30sec mistakes lost about a min were there were some unmapped fences which was annoying but was a really fun event and forgot the satisfaction there is to be gained in dibbing :)

Drills 2:00 [2] 0.12 km (16:40 / km)
shoes: Addidas tempo

Running 43:15 [2] 8.46 km (5:07 / km) +150m 4:42 / km
ahr:140

Running to and from kelham island race

Wednesday Mar 7, 2012 #

Running 15:45 [2] 2.9 km (5:26 / km) +30m 5:10 / km

Orienteering 17:23 [3] *** 3.9 km (4:27 / km) +40m 4:14 / km
28c shoes: Addidas tempo

More sprint oing taking it easier today

Tuesday Mar 6, 2012 #

Drills 7:25 [2] 0.66 km (11:14 / km)
shoes: Mudclaws

Running 7:30 [5] 2.0 km (3:45 / km) +120m 2:53 / km
shoes: Mudclaws

Power hills 10x~200m with ~12m climb.
Not feeling at my greatest an starting getting quite dizzy as it got dark was quite weird but glad i got it done.

Running 41:20 [2] 7.0 km (5:54 / km) +80m 5:35 / km
shoes: Mudclaws

Monday Mar 5, 2012 #

Drills 48:15 [2] 2.37 km (20:22 / km)
shoes: Addidas tempo

Rather tired

Running 29:16 [2] 5.6 km (5:14 / km) +70m 4:55 / km
shoes: Addidas tempo

Sunday Mar 4, 2012 #

Orienteering 40:27 [3] *** 7.58 km (5:20 / km) +120m 4:57 / km
ahr:155 24c shoes: Mudclaws

Went oing in eccy woods took a harvester map and split the course in 2 and tried to run them at middle distance pace was a bit slower. Weather was fowl constant rain and snow and hands got seriously cold so struggled to use compass at end. But otherwise wasn't too bad not planning ahead enough though.

Running 37:44 [2] 7.9 km (4:47 / km) +180m 4:17 / km
ahr:143 shoes: Mudclaws

to and from eccy woods

Saturday Mar 3, 2012 #

11 AM

Running 16:30 [2] 3.46 km (4:46 / km) +22m 4:37 / km
ahr:139 shoes: Addidas tempo

elongated run to to tescos

5 PM

Running 1:40 [5] 0.5 km (3:20 / km) +30m 2:34 / km
shoes: Addidas tempo

10x10sec hills

Running 29:30 [2] 5.8 km (5:05 / km) +75m 4:47 / km
ahr:135 shoes: Addidas tempo

Friday Mar 2, 2012 #

Running 1:07:51 [1] 12.07 km (5:37 / km) +247m 5:06 / km
ahr:128 shoes: Mudclaws

easy headtorch run just only one of us bought a headtorch wasnt too dark though. Feeling comfortable which is nice been worried i've been overdoing it recently taking another easy day tomorrow then last stretch before selection races coming up

Thursday Mar 1, 2012 #

Running 36:20 [2] 6.9 km (5:16 / km) +125m 4:50 / km
shoes: Addidas tempo

Orienteering 25:00 [4] *** 5.6 km (4:28 / km) +130m 4:00 / km
35c

A pretty lifeless sprintervals today starting to get hang of orienteering.

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