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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  Orienteering7 6:12:00 31.63(11:46) 50.91(7:18) 1800154c
  Running9 2:57:17 21.17(8:22) 34.08(5:12) 620
  Cross Training1 25:00
  S+C1 22:28 0.75(29:51) 1.21(18:33)
  Total10 9:56:45 53.56 86.2 2420154c
  [1-5]10 9:56:26

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

11 AM

Running 17:17 [2] 3.63 km (4:45 / km) +1m 4:45 / km
ahr:149 max:166 shoes: Adidas Adizero Boston 2013

1 PM

Orienteering 5:21 [5] 1.48 km (3:37 / km) +1m 3:36 / km
ahr:167 max:174 11c shoes: Adidas Adizero Boston 2013

Sprint training at Clifton. Campus bit of notts uni. Some great little courses planned by Murray.

Prologue all about knowing where the next control was and was pretty much clean

Running 5:29 [2] 1.01 km (5:26 / km) +1m 5:24 / km
ahr:129 max:139 shoes: Adidas Adizero Boston 2013

Orienteering 8:59 [5] 2.41 km (3:44 / km) +16m 3:37 / km
16c shoes: Adidas Adizero Boston 2013

Last start from small lead in prologue.

Another picky course with some good RC's starting to flag a bit towards end

Running 5:00 [2] 0.87 km (5:44 / km) +3m 5:39 / km
ahr:126 max:132 shoes: Adidas Adizero Boston 2013

Orienteering 5:32 [5] 1.55 km (3:34 / km) +5m 3:30 / km
ahr:115 max:173 8c shoes: Adidas Adizero Boston 2013

Relay simulation. Out with rich 25 sec down on Schorah pushed earlier got ahead of riich but couldnt get to dave

Running 18:46 [2] 3.53 km (5:19 / km) +63m 4:53 / km
ahr:137 max:140 shoes: Adidas Adizero Boston 2013

Saturday Apr 13, 2013 #

2 PM

Running 53:23 intensity: (19 @0) + (18:44 @1) + (23:00 @2) + (11:20 @3) 10.82 km (4:56 / km) +244m 4:26 / km
ahr:139 max:163 shoes: inov8 x-talon 212

Easy in porter
I missed the sun and found the rain

Friday Apr 12, 2013 #

2 PM

Running 12:42 [2] 2.59 km (4:54 / km) +89m 4:11 / km
shoes: Adidas Adizero Boston 2013

S+C 22:28 [1] 1.21 km (18:33 / km)

Cross Training 25:00 [1]

On spinner in gym

Running 10:02 [2] 2.25 km (4:27 / km) +42m 4:05 / km
shoes: Adidas Adizero Boston 2013

Thursday Apr 11, 2013 #

Note
(rest day)

Had an absolutely incredible week with great training and good company. Absolutely exhausted though so a fairly easy run up to BSBM.
C • BDSM 1

Wednesday Apr 10, 2013 #

8 AM

Running 10:32 [2] 1.9 km (5:33 / km) +3m 5:30 / km
shoes: Inov-8 x-talon race pair

Orienteering 41:04 intensity: (20:00 @3) + (21:04 @4) 6.79 km (6:03 / km) +74m 5:44 / km
26c shoes: Inov-8 x-talon race pair

Rapid area we did relay training but only me and Nixon ran and we split at 1 and never saw him again. Just fast forests then extremely technical rocky hilltops. Just seem to gain energy from excitement of the terrain and moving fairly well
C • Is this the area which is l... 1

Running 6:03 [2] 0.98 km (6:09 / km) +1m 6:07 / km
shoes: Inov-8 x-talon race pair

1 PM

Running 7:40 [2] 1.23 km (6:15 / km) +62m 4:59 / km
shoes: Inov-8 x-talon race pair

Orienteering 49:00 [3] 5.52 km (8:52 / km) +236m 7:19 / km
19c shoes: Inov-8 x-talon race pair

Final Training before flight. More amazing sandstone terrain not sure how I was still moving just using up all my energy resources but was worth it

Running 3:52 [2] 0.81 km (4:45 / km) +1m 4:44 / km
shoes: Inov-8 x-talon race pair

Tuesday Apr 9, 2013 #

9 AM

Running 4:18 [2] 0.51 km (8:25 / km) +15m 7:20 / km
shoes: Inov-8 x-talon race pair

Orienteering 1:34:32 [3] 10.7 km (8:50 / km) +434m 7:21 / km
25c shoes: Inov-8 x-talon race pair

Supi Hora
Probably bet course I have ever run just constant RC's and technical orienteering along with incredible terrain to run/slide in. Pussyfooting about because of ankle, probably good as would have been throwing myself off cliffs and down chutes

Running 2:41 [2] 0.33 km (8:03 / km) +21m 6:08 / km
shoes: Inov-8 x-talon race pair

3 PM

Orienteering 34:30 [2] 3.47 km (9:56 / km) +170m 7:59 / km
13c shoes: Inov-8 x-talon race pair

Barbora
Orienteering in a totally different way just massive rock pillars squeezing through tunnels/passageways just amazing. First time i've ever been too fat to get to the control and had to go round another way. Just an incredible place to go let alone orienteering there.
Rocks were so big and cramped I even lost satellite reception in some of bits!!

Monday Apr 8, 2013 #

9 AM

Running 9:23 [2] 1.76 km (5:20 / km) +49m 4:41 / km
shoes: VJ integrator pair 4

Orienteering 1:43:46 [3] 13.92 km (7:27 / km) +775m 5:50 / km
19c shoes: VJ integrator pair 4

Epic long on Kamenec
Still quite a lot of snow made this really tough. One bad moment running down a hill tried to jump over a fallen tree twisted left ankle and subsequently didnt make it over tree and smashed right shin. Result is two swollen legs yay. Ankle not too bad though so carried on cautiously
4 PM

Orienteering 29:16 [3] 5.06 km (5:47 / km) +89m 5:19 / km
17c shoes: Inov-8 x-talon race pair

So moved location to Doksy to escape snow. a.k.a sandstone paradise creating some of the best terrain in the world.
Lesni Hotel so out our door into amazing runnable forest with technical sections absolutely loving it

Running 10:09 [2] 1.84 km (5:31 / km) +25m 5:10 / km
shoes: Inov-8 x-talon race pair

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