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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running23 27:58:09 171.98(9:45) 276.78(6:04) 928824c
  Orienteering5 3:23:13 24.14(8:25) 38.85(5:14) 830150c
  Drills3 1:07:07 3.02(22:12) 4.87(13:47) 2
  S+C2 45:33 0.82 1.31 1
  Total24 33:14:02 199.96 321.8 10121174c
  [1-5]24 32:36:12

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Wednesday Oct 31, 2012 #

2 PM

Running 5:40 intensity: (4 @0) + (11 @1) + (6 @2) + (1:35 @3) + (3:32 @4) + (12 @5) 1.06 km (5:20 / km) +29m 4:41 / km
ahr:164 max:174

Orienteering 12:19 intensity: (8 @0) + (3:40 @1) + (7:14 @2) + (1:17 @3) 2.19 km (5:38 / km) +40m 5:09 / km
ahr:138 max:160 12c

Some oing in botty G's :) did alternating leg map memory with will sometimes quite hard as some legs took about 5 seconds so hard to memorise next leg. Still tired but very little soreness now

Tuesday Oct 30, 2012 #

6 PM

Running 12:21 intensity: (14 @0) + (31 @1) + (12 @2) + (2:14 @3) + (6:58 @4) + (2:12 @5) 2.29 km (5:24 / km) +32m 5:03 / km
ahr:163 max:186 shoes: Inov8 Road-X 255

Running 13:01 intensity: (12 @0) + (1:30 @1) + (1:12 @2) + (4:53 @3) + (5:03 @4) + (11 @5) 2.39 km (5:26 / km) +22m 5:12 / km
ahr:157 max:175 shoes: Inov8 Road-X 255

Easy jog to and from intervals can't do downhills but everything else okay when slow plod. Hr very high showing still exhausted

Monday Oct 29, 2012 #

Note
(rest day)

I can walk slightly painfree if on a totally flat road unfortunately not what sheffield is known for. My hamstrings are wrecked from descending and sore left foot/ankle from contouring on that side a lot otherwise feeling pretty good

Sunday Oct 28, 2012 #

Running 4:06:12 [3] *** 24.0 km (10:16 / km) +1700m 7:35 / km
12c shoes: Inov-8 x-talon race pair

OMM B course day 2 22.7k straight line.
Late for the start oops had to strip and sort out stuff in the boxes then a bit rushed but out first with all the other orienteers dominating which was good. Clag was down couldnt see mich at all and had a hard first control unfortunately missed our ap and ended up binning 5min but then spiked next 2 hard controls so were feeling good. Then had a good eat and drink while crossing road before the hilly part came. Just spent next 3 hours going up and down ridiculously steep slopes but we were going well. I started to die on this ridiculously big climb but then joys of caffeine got me going and we powered on right to finish winning the B course. Overall a great weekend

Routegadget

Saturday Oct 27, 2012 #

Event: OMM 2012
 

Running 4:36:46 [3] *** 32.0 km (8:39 / km) +2800m 6:01 / km
12c shoes: Inov-8 x-talon race pair

OMM B course day 1 with Petey B 27.8k straight line so adjusted also roughly counted climb.
Started off fairly hard but still slower than others big drop and climb to two ruined my hamstrings but kept going we both had some lows where other person had to keep the other going along with a tent carrying disaster making our lives hard but not too bad and kept it clean which seemed to be the main difference between us and other teams so had a nice 44 min lead overnight ooh yh. Then got very little sleep. Clear skies meant it was very cold but some absolutely incredible views

Routegadget

Friday Oct 26, 2012 #

Note
(rest day)

OMM time !!!!!!!!!!!
C • Good luck!!! 1

Thursday Oct 25, 2012 #

Note
(rest day)

One of two rest days in a row just eating lots and lots :)

Wednesday Oct 24, 2012 #

1 PM

Running 18:54 intensity: (8 @0) + (41 @1) + (8:28 @2) + (6:56 @3) + (2:07 @4) + (34 @5) 4.43 km (4:16 / km) +66m 3:58 / km
ahr:153 max:175 shoes: Inov8 Road-X 255

run to halfords and back to get my luxurious bed for the weekend

Running 6:31 intensity: (3 @0) + (50 @1) + (4:46 @2) + (52 @3) 1.29 km (5:03 / km) +123m 3:25 / km
ahr:134 max:150 shoes: inov8 x-talon 212

3 PM

Orienteering 32:00 intensity: (46 @0) + (5:12 @1) + (9:53 @2) + (15:44 @3) + (25 @4) 5.29 km (6:03 / km) +75m 5:39 / km
ahr:150 max:179 29c shoes: inov8 x-talon 212

Some training in eccy woods on 1:15ish map so hard to read detail just did some trains type stuff with will and millar but big gaps so more like middle training great to be out in terrain again. Now for 2 days off though

Running 2:04 intensity: (12 @0) + (32 @1) + (26 @2) + (50 @3) + (4 @4) 0.52 km (3:59 / km)
ahr:140 max:167 shoes: inov8 x-talon 212

Tuesday Oct 23, 2012 #

5 PM

Running 49:02 intensity: (3:50 @0) + (29:13 @1) + (10:18 @2) + (4:35 @3) + (35 @4) + (31 @5) 8.4 km (5:50 / km) +111m 5:29 / km
max:173 shoes: inov8 x-talon 212

Just did the first 5 min rep then some jogging and then just shouting go and stop

Monday Oct 22, 2012 #

4 PM

Running 40:28 intensity: (47 @0) + (18:20 @1) + (13:24 @2) + (7:48 @3) + (9 @4) 7.92 km (5:07 / km) +229m 4:28 / km
ahr:136 max:165 shoes: Inov8 Road-X 255

Easy jog went to parkwood springs as never been before was okay bit of a dump in places then was going past goodwin at circuits time so decided to do it but only some of the exercises

S+C 30:33 intensity: (13:20 @0) + (16:49 @1) + (24 @2) 1.31 km (23:17 / km) +1m 23:12 / km
ahr:100 max:136 shoes: Inov8 Road-X 255

Running 4:29 [0] 0.87 km (5:11 / km) +12m 4:51 / km
shoes: Inov8 Road-X 255

Sunday Oct 21, 2012 #

Note

Got back to shef at 2 intending to run and go shopping do some work instead i ended up sleeping until 6:30 oops.

Saturday Oct 20, 2012 #

Event: Oxford City Race
 
11 AM

Running 9:19 intensity: (29 @0) + (4:10 @1) + (4:21 @2) + (19 @3) 1.87 km (5:00 / km) +1m 4:59 / km
ahr:130 max:152 shoes: Inov8 Road-X 255

Orienteering 54:11 intensity: (9 @0) + (12 @1) + (7 @2) + (19 @3) + (3:03 @4) + (50:21 @5) 13.36 km (4:03 / km) +25m 4:01 / km
ahr:179 max:187 47c shoes: Inov8 Road-X 255

oxford city race was pretty good for a urban more like a long sprint with not much dead running. Just slightly scrappy and not super fast but generally a really good race and enjoyed it.

Running 6:03 intensity: (50 @1) + (5:13 @2) 1.09 km (5:32 / km) +1m 5:30 / km
ahr:137 max:144 shoes: Inov8 Road-X 255

Friday Oct 19, 2012 #

Note
(rest day)

too tired

Thursday Oct 18, 2012 #

5 PM

Running 1:22:01 intensity: (1:32 @0) + (36:00 @1) + (18:59 @2) + (4:56 @3) + (3:57 @4) + (16:37 @5) 14.33 km (5:44 / km) +745m 4:33 / km
ahr:139 max:183 shoes: Inov8 Road-X 255

4x Heroes dear god these were tough. 1k 130m climb just trying to stick behind kris until he shot away on the "flatter" bits. Forgot to start my watch on warm down so guessed a few bits

Wednesday Oct 17, 2012 #

5 PM

Running 1:47:11 intensity: (47 @0) + (43:18 @1) + (44:10 @2) + (18:56 @3) 18.34 km (5:51 / km) +485m 5:10 / km
ahr:137 max:162 shoes: inov8 x-talon 212

First headtorch run of the year with treb,kris, wright and will only needed torch after an hour but nice to be out along top path in the dark again. Feeling comfortable

Tuesday Oct 16, 2012 #

5 PM

Running 1:13:25 intensity: (1:52 @0) + (37:27 @1) + (8:36 @2) + (4:36 @3) + (20:49 @4) + (5 @5) 15.36 km (4:47 / km) +140m 4:34 / km
ahr:140 max:183 shoes: inov8 x-talon 212

3*10min at threshold forgot to start my watch for 2nd one until the near the end. Got 2.8k on each

Monday Oct 15, 2012 #

5 PM

Running 57:23 intensity: (21 @0) + (9:14 @1) + (43:38 @2) + (4:10 @3) 11.61 km (4:57 / km) +183m 4:35 / km
ahr:139 max:161 shoes: Inov8 Road-X 255

Pre drills up porter

Drills 33:19 intensity: (11 @0) + (20:51 @1) + (8:52 @2) + (3:14 @3) + (11 @4) 2.39 km (13:56 / km) +1m 13:54 / km
ahr:129 max:165 shoes: Inov8 Road-X 255

good drills sesh with will

Running 3:42 intensity: (5 @0) + (29 @1) + (2:32 @2) + (36 @3) 0.82 km (4:29 / km)
ahr:142 max:157 shoes: Inov8 Road-X 255

Saturday Oct 13, 2012 #

11 AM

Running 2:00:07 intensity: (12 @0) + (29:09 @1) + (1:14:59 @2) + (15:47 @3) 27.07 km (4:26 / km) +32m 4:25 / km
ahr:140 max:162 shoes: Inov8 Road-X 255

North along river in cambridge pushing a little bit towards end. Lots of rowers, rather run. Hills hurt

Thursday Oct 11, 2012 #

5 PM

Running 45:14 intensity: (38 @0) + (32:35 @1) + (1:02 @2) + (9:26 @3) + (1:33 @4) 9.77 km (4:38 / km) +300m 4:01 / km
ahr:140 max:176 shoes: Inov8 Road-X 255

Roslin Road 20min hills kept it comfortable got 26 reps in.

Wednesday Oct 10, 2012 #

1 PM

Running 2:18:12 intensity: (42 @0) + (1:22:59 @1) + (27:58 @2) + (17:19 @3) + (8:39 @4) + (35 @5) 21.98 km (6:17 / km) +933m 5:11 / km
ahr:139 max:174 shoes: inov8 x-talon 212

Awesome long run in peaks with the C course crew. Some good tough climbs which burnt but generally feeling okay just bonking a bit at end. Glad i don't weigh 90kg. Just had an extra 5kg bag on

Tuesday Oct 9, 2012 #

5 PM

Running 1:03:33 intensity: (1:02 @0) + (30:10 @1) + (7:56 @2) + (10:32 @3) + (13:49 @4) + (4 @5) 11.7 km (5:26 / km) +259m 4:54 / km
ahr:137 max:174 shoes: Inov8 Road-X 255

Not feeling perfect but needed to get out so went to intervals then carried on up porter with will getting very dark in woods scary...

Monday Oct 8, 2012 #

Note
(sick)

Feeling little bit better no point training though. On the vit c

Sunday Oct 7, 2012 #

Note
(sick)

A quality weekend racing but unfortunately combination of it and a cold nights sleep in village hall has made me ill :(
11 AM

Running 11:16 [1] 1.71 km (6:35 / km) +62m 5:34 / km

Orienteering 1:07:38 [4] *** 11.8 km (5:44 / km) +504m 4:43 / km
43c shoes: Inov8 Oroc (2)

Uk cup final
Great fun mass start race with 3 loops 2 short butterflies and then a long one. Pretty clean until end of butterflys where i lost 30sec went out 3rd just behind Nick with schminty and oleg just behind. Then went round behind oleg and schminty for a while before getting a good line on long leg over hill and runnning away and then catching up nick. Me schminty Nick then got same butterfly and were all together for rest until run in where Schminty just got me and just ahead of nick. Great race and nice to get 3rd Murray a fair way ahead. Feeling pretty good over long stuff at the moment

Running 11:13 [1] 1.59 km (7:04 / km) +67m 5:50 / km
shoes: Inov8 Oroc (2)

WD

Saturday Oct 6, 2012 #

12 PM

Running 12:26 [1] 2.27 km (5:28 / km) +36m 5:04 / km
shoes: Inov8 Oroc (2)

WU

Orienteering 37:05 [4] *** 6.2 km (5:59 / km) +186m 5:12 / km
19c shoes: Inov8 Oroc (2)

UK relay league
3rd leg out in 4th place strong first section pulled into lead pack with coombs and ian nixon then we split a lot with different gaffles but came back together got ahead of coombs and punched last control 1 second behind ian but couldn't quite take him was great fun though pretty tiring

Running 10:52 [1] 1.69 km (6:26 / km) +47m 5:39 / km
shoes: Inov8 Oroc (2)

WD

Thursday Oct 4, 2012 #

5 PM

Running 50:19 intensity: (57 @0) + (15:29 @1) + (30:28 @2) + (3:25 @3) 9.39 km (5:22 / km) +221m 4:48 / km
ahr:135 max:158

Wednesday Oct 3, 2012 #

2 PM

Running 1:42:30 intensity: (17 @0) + (4:03 @1) + (59:50 @2) + (27:39 @3) + (10:41 @4) 20.2 km (5:05 / km) +414m 4:36 / km
ahr:147 max:170 shoes: inov8 x-talon 212

started off with really bad stitch from late lunch then got better met aidan up porter and ran with him over oxstone and into limb then cut back into porter feeling bit dazed by end.

Tuesday Oct 2, 2012 #

S+C 15:00 [2]

5 PM

Running 1:01:01 intensity: (1:32 @0) + (25:53 @1) + (4:25 @2) + (4:29 @3) + (21:15 @4) + (3:27 @5) 13.18 km (4:38 / km) +102m 4:27 / km
ahr:149 max:179 shoes: inov8 x-talon 212

Threshold Intervals 5x5min was pretty comfortable the whole way and prob at low end threshold but had some pretty bad DOMS after drills
Good Hr and rep times

Drills 3:00 [2] 0.3 km (10:00 / km)
shoes: inov8 x-talon 212

Monday Oct 1, 2012 #

5 PM

Running 31:00 intensity: (29 @0) + (11:36 @1) + (17:14 @2) + (1:38 @3) + (3 @4) 6.45 km (4:48 / km) +136m 4:21 / km
ahr:136 max:162 shoes: Inov8 Road-X 255

Drills 30:48 intensity: (2:22 @0) + (21:04 @1) + (6:11 @2) + (58 @3) + (13 @4) 2.17 km (14:10 / km) +1m 14:08 / km
ahr:121 max:164 shoes: Inov8 Road-X 255

Jumping about by myself in weston park looking well cool

Running 5:54 intensity: (3:00 @1) + (2:54 @2) 1.2 km (4:54 / km)
ahr:135 max:148 shoes: Inov8 Road-X 255

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