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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Dec 2, 2012:

activity # timemileskm+m
  Orienteering3 4:21:50 24.34(10:45) 39.18(6:41) 156964c
  Running7 4:20:21 30.69(8:29) 49.38(5:16) 971
  S+C3 1:04:05 0.81 1.3
  Total10 9:46:16 55.84 89.87 254064c
  [1-5]10 9:35:23

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MoTuWeThFrSaSu

Sunday Dec 2, 2012 #

11 AM

Running 8:12 intensity: (12 @0) + (22 @1) + (2 @2) + (6:01 @3) + (1:33 @4) + (2 @5) 1.24 km (6:37 / km) +58m 5:22 / km
ahr:154 max:173 shoes: Inov8 Oroc (2)

Orienteering 1:24:24 intensity: (5 @0) + (18 @1) + (33 @2) + (20:36 @3) + (50:53 @4) + (11:59 @5) 13.46 km (6:16 / km) +504m 5:17 / km
ahr:167 max:176 26c shoes: Inov8 Oroc (2)

Long race on betheca moor + some wooded area next to it.
Plan was go hard and see what happens. Felt good until coming out of wood about 50min in and had a rough 10min then was good for last bit and moving well. Technique just a bit scrappy regular 15sec losses here and there but generally a positive outcome.

Been a great weekend with some of the most enjoyable training of the year and a lot of lectures on relevant stuff maybe bit too much cause just feeling brain and body dead now

Running 8:51 intensity: (5:35 @1) + (3:16 @2) 1.54 km (5:45 / km) +33m 5:12 / km
ahr:133 max:143 shoes: Inov8 Oroc (2)

Saturday Dec 1, 2012 #

7 AM

Running 26:23 intensity: (1:17 @0) + (16:39 @1) + (6:23 @2) + (2:04 @3) 4.0 km (6:36 / km) +70m 6:04 / km
ahr:128 max:163 shoes: Inov8 Road-X 255

cold morning run with getting lost and some trespassing
11 AM

Running 24:57 intensity: (4:17 @0) + (7:32 @1) + (4:25 @2) + (8:33 @3) + (10 @4) 5.02 km (4:58 / km) +44m 4:46 / km
ahr:125 max:174 shoes: inov8 x-talon 212

Some running analysis so some fast bits and other bits just jogging about
3 PM

S+C 10:00 [2]

Practising a few exercises/drills
5 PM

Running 7:40 intensity: (3:47 @1) + (3:49 @2) + (4 @3) 1.22 km (6:16 / km) +17m 5:52 / km
ahr:132 max:152 shoes: Inov8 Oroc (2)

Orienteering 42:37 intensity: (58 @1) + (40 @2) + (6:02 @3) + (17:21 @4) + (17:36 @5) 7.38 km (5:47 / km) +92m 5:26 / km
ahr:165 max:188 26c shoes: Inov8 Oroc (2)

Night peg relay my small torch was dying so borrowed kris' petzl not brilliant but could see enough did okay bit scratchy but incredible fun racing head to head with everyone

Friday Nov 30, 2012 #

11 AM

Orienteering 2:14:49 intensity: (7 @0) + (14:21 @1) + (46:23 @2) + (1:01:42 @3) + (11:57 @4) + (19 @5) 18.34 km (7:21 / km) +973m 5:49 / km
ahr:149 max:174 12c shoes: inov8 x-talon 212

Long map run on silver how then onto loughrigg with doug kris and schorah.
One of my ravourite runs this year incredible views of snow covered lakes and feeling pretty good

Thursday Nov 29, 2012 #

S+C 10:00 [2]
(rest day)

Wednesday Nov 28, 2012 #

2 PM

Running 1:06:18 intensity: (5 @0) + (18:31 @1) + (35:34 @2) + (7:57 @3) + (4:11 @4) 12.78 km (5:11 / km) +341m 4:35 / km
ahr:141 max:171 shoes: inov8 x-talon 212

Standard Rivelin with treb little bit tired day off tomorrow before weekend

Tuesday Nov 27, 2012 #

5 PM

Running 17:35 intensity: (23 @0) + (24 @1) + (59 @2) + (12:43 @3) + (3:06 @4) 3.26 km (5:23 / km) +78m 4:49 / km
ahr:157 max:172 shoes: Inov8 Road-X 255

Running 35:25 intensity: (1 @0) + (3:25 @1) + (4:03 @2) + (4:56 @3) + (8:13 @4) + (14:47 @5) 7.91 km (4:29 / km) +42m 4:22 / km
ahr:164 max:182 shoes: Brooks mach 9 spikes

5,4,2x3,3x2,4x1. All with 1min recovery

Tough and muddy being pushed hard by the boys cracking stuff. Couple of easy days before quality weekend ahead.

Running 15:47 [1] 2.51 km (6:18 / km) +52m 5:42 / km
shoes: Inov8 Road-X 255

Hr monitor not liking WD :(

Monday Nov 26, 2012 #

4 PM

Running 44:42 intensity: (21 @0) + (12:56 @1) + (23:48 @2) + (7:37 @3) 8.99 km (4:58 / km) +236m 4:24 / km
ahr:139 max:157 shoes: Inov8 Road-X 255

Felt like doing some of my first year routes after saturday. Feeling really comfortable rather surprised

S+C 44:05 intensity: (4:05 @0) + (37:20 @1) + (2:26 @2) + (14 @3) 1.3 km (33:48 / km)
ahr:114 max:151

Classic ShUOC

Running 4:31 intensity: (1:56 @1) + (2:35 @2) 0.92 km (4:56 / km)
ahr:132 max:141

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