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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Jun 16, 2013:

activity # timemileskm+m
  Orienteering7 4:45:09 27.5(10:22) 44.25(6:27) 539111c
  Running4 1:55:50 13.21(8:46) 21.26(5:27) 258
  S+C1 20:01 0.71(28:08) 1.14(17:29) 1
  Drills2 6:22 0.44(14:32) 0.7(9:02) 1
  Total8 7:07:22 41.86(10:13) 67.37(6:21) 799111c
  [1-5]8 7:05:52

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MoTuWeThFrSaSu

Saturday Jun 15, 2013 #

Event: Jämsä-Jukola 2013
 
8 PM

Running 10:53 [2] 1.86 km (5:51 / km) +2m 5:49 / km
shoes: Inov8 Oroc (2)

Drills 2:51 [1] 0.34 km (8:30 / km)
shoes: Inov8 Oroc (2)

Orienteering 1:11:44 intensity: (20:00 @3) + (40:00 @4) + (11:44 @5) 13.28 km (5:24 / km) +108m 5:11 / km
25c shoes: Inov8 Oroc (2)

Jukola
So got moved onto first leg on Thu night not too happy about this but got myself as prepared as i could
So last year fell over in mass start hurt myself got lost and came in 263 +18:09 so not a great track record.
Went off fast (1st k in 3:39) got a solid 1st few controls and near front of pack then just kept it clean. Just found it really hard to overtake people and feeling physically good which was annoying but realised people were dropping off everywhere. Was in 10th about 50min in then the mistakes came 2 in a row a total of 90 sec gone. Shit! Now I was back in the pack. The last 20min were ungaffled and I just went for it and ran as hard as I could.
Turned out I went from 1:50 down to 1:20 down so caught 30seconds on the front of the pack and even won a leg 1/1584 looks good :)
Then Assar on 2nd had a flyer and we were in 21st after 2 legs with 2 juniors. Ended up 40th overall it could have been better this year but with poeple injured and a young team there is promise for the future.

Physically I know i am in a pretty perfect place for JWOC long from this race this is a real confidence boost
http://online.jukola.com/tulokset/en/j2013_ju/kilp...
C • excellent stuff 3

Running 6:28 [1] 0.91 km (7:06 / km)
shoes: Inov8 Oroc (2)

Thursday Jun 13, 2013 #

8 AM

Orienteering 32:56 intensity: (36 @0) + (28:30 @1) + (3:50 @2) 4.48 km (7:21 / km) +49m 6:58 / km
ahr:125 max:146 8c shoes: Inov8 Oroc (2)

Very slow training round Nacka feeling tired so didn't do very much
3 PM

Orienteering 1:01:09 intensity: (29 @0) + (4:33 @1) + (8:36 @2) + (30:06 @3) + (12:51 @4) + (4:34 @5) 8.44 km (7:15 / km) +96m 6:51 / km
ahr:155 max:177 25c shoes: Inov8 Oroc (2)

Mass start training in paradiset with Will,Blazo and Nick not feeling fresh at all so glad we ran together such a lovely area but is a lot easier than Nacka and was orienteering well which was a nice confidence boost

Wednesday Jun 12, 2013 #

10 AM

Running 14:33 intensity: (11 @0) + (3:18 @1) + (11:04 @2) 3.24 km (4:29 / km) +32m 4:16 / km
ahr:138 max:148 shoes: Adidas Adizero Boston 2013

Orienteering 15:29 intensity: (7 @0) + (12 @1) + (8 @2) + (12:31 @3) + (2:31 @4) 3.67 km (4:13 / km) +54m 3:56 / km
ahr:160 max:171 15c shoes: Adidas Adizero Boston 2013

Stockholm city cup 2 from a few weeks ago
Just cruising round was very hot.

Running 14:31 intensity: (1 @0) + (1:52 @1) + (12:07 @2) + (31 @3) 3.06 km (4:45 / km) +15m 4:38 / km
ahr:139 max:150 shoes: Adidas Adizero Boston 2013

6 PM

Running 9:14 [2] 1.75 km (5:17 / km) +4m 5:13 / km
shoes: Inov-8 x-talon 190

Drills 3:31 [1] 0.37 km (9:30 / km) +1m 9:23 / km
shoes: Inov-8 x-talon 190

Orienteering 15:37 intensity: (7:00 @4) + (8:37 @5) 3.38 km (4:37 / km) +50m 4:18 / km
15c shoes: Inov-8 x-talon 190

Stockholm city cup 3
Started in complex housing then onto a hilly easier part. Was a very physical race
Results http://www.obasen.nu/winsplits/online/en/default.a...

Running 37:36 [2] 5.98 km (6:17 / km) +70m 5:56 / km
shoes: Inov-8 x-talon 190

Bit of a wd with cat then re-ran the course with Nick and Blazo

Tuesday Jun 11, 2013 #

12 PM

Orienteering 38:38 [2] 4.64 km (8:19 / km) +84m 7:38 / km
10c shoes: Inov-8 x-talon 190

Ulvsjon (south of Ravinen Clubhut)
On some naturpasset controls got very lost in vague bit for like 5th time probably one of hardest areas i've run in. Very tired as had little sleep night before in the airport and travelling a lot
4 PM

Orienteering 49:36 intensity: (6 @0) + (16:01 @1) + (23:40 @2) + (9:49 @3) 6.37 km (7:47 / km) +98m 7:14 / km
ahr:138 max:161 13c shoes: Inov8 Oroc (2)

Ulvsjon take 2
No paths on map slightly better than this morning but still one 5min mistake

Monday Jun 10, 2013 #

11 AM

Running 22:35 [2] 4.46 km (5:04 / km) +135m 4:24 / km
shoes: Adidas Adizero Boston 2013

S+C 20:01 [1] 1.14 km (17:29 / km) +1m 17:24 / km
shoes: Adidas Adizero Boston 2013

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