Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Mar 8, 2015:

activity	#	time	miles		km		+m
Running	10	9:46:42	71.77	(8:11)	115.5	(5:05)	2801
S+C	2	1:15:21
Orienteering	2	48:59	6.8	(7:12)	10.94	(4:29)	116	46c
Drills	2	48:03	1.85	(25:54)	2.98	(16:06)	16
Total	10	12:39:05	80.42		129.42		2933	46c
[1-5]	10	12:35:45

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Sunday Mar 8, 2015 #

10 AM

Running 2:20:32 21.87 km (6:25 / km) +1061m 5:10 / km
ahr:131 max:163 shoes: Inov-8 x-talon 190 Orange2

Long run in peaks with Baba and RichG. It was a horrible day. Parked at Yorkshire bridge then win,lose,hollins,edale, Rroger, win. Had to wait for baba a couple of times and when exposed I was getting very cold. Hid in rocks at ringing roger put on more clothes and had food then weather got nicer and perked up a bit up win

Saturday Mar 7, 2015 #

9 AM

Running 24:09 5.01 km (4:49 / km) +92m 4:25 / km
ahr:133 max:151 shoes: Saucony support

Running 1:02:32 13.23 km (4:44 / km) +290m 4:16 / km
ahr:148 max:240 shoes: Inov-8 x-talon 190 Orange2

Grass session at Norfolk park. Good place for it with a hilly loop and non muddy surface.
Ran session with PTobin. He was a bit ahead on short reps but I had him on the 5's. Feeling fit.
5(2)8x30sec(30sec)(2)5(2)4x1(1)(2)5

Friday Mar 6, 2015 #

4 PM

Running 49:52 10.21 km (4:53 / km) +245m 4:22 / km
ahr:126 max:145

Snappy standard with potter and some athletics guys. Was going to do more but decided to just keep it easy. Tough sesh tomorrow

Thursday Mar 5, 2015 #

7 AM

Running 8:31 [2] 1.62 km (5:16 / km) +50m 4:34 / km
shoes: Inov-8 x-talon 190 Orange2

Orienteering 21:01 [4] 4.37 km (4:49 / km) +79m 4:25 / km
19c shoes: Inov-8 x-talon 190 Orange2

RTC race.
Combination of some locked gates, dodgy printing and tired legs meant I didn't really give it too much just trying to cruise at upper level.
Followed by a well deserved full scottish breakfast

Running 6:53 [2] 1.36 km (5:04 / km) +18m 4:45 / km
shoes: Inov-8 x-talon 190 Orange2

7 PM

Running 8:05 [2] 1.67 km (4:50 / km) +15m 4:37 / km
shoes: Inov-8 x-talon 190 Orange2

Orienteering 27:58 [4] 6.58 km (4:15 / km) +37m 4:08 / km
27c shoes: Inov-8 x-talon 190 Orange2

Sprint night race round HW campus. Head was just not with it and orienteering was scrappy and was a bit harder than I though. Legs felt better this evening but wasn't exactly moving at a blistering pace

C • World of O 2

Wednesday Mar 4, 2015 #

6 AM

Running 8:20 [2] 1.57 km (5:18 / km) +16m 5:03 / km

S+C 31:32 [2]

Early morning gym before heading up north. Legs a bit sore

Running 9:03 [2] 1.66 km (5:27 / km) +58m 4:38 / km

2 PM

Running 1:45:27 21.85 km (4:50 / km) +426m 4:24 / km
shoes: Inov-8 x-talon 190 Orange2

Long run with EUOC (Purkisx2 and a couple of others). Really nice loop out some hills including Braids and a lovely day for it. There was lots of flat bits too which was strange.

Tuesday Mar 3, 2015 #

8 AM

Running 34:29 7.27 km (4:45 / km) +169m 4:15 / km
ahr:163 max:195 shoes: Saucony support

Easy run. Hr strap was annoying and the data has gone skitz.

5 PM

Running 1:30:52 20.36 km (4:28 / km) +220m 4:14 / km
ahr:144 max:202 shoes: Saucony support

To track then back to the carvery with Group down and Mycroft back.
Session 6x1k. I was very slow and getting a tiny recovery so did 4 then intended to join in 6 but everyone did 5. So did 3x300m of about 20sec then a mile at easy tempo

Drills 5:00 [2] 0.5 km (10:00 / km)

Monday Mar 2, 2015 #

4 PM

Running 33:02 6.96 km (4:45 / km) +99m 4:26 / km
ahr:128 max:164 shoes: Saucony support

S+C 43:49 [2]
ahr:94 max:131 shoes: Saucony support

Drills 43:03 2.48 km (17:19 / km) +16m 16:47 / km
ahr:107 max:166 shoes: Saucony support

Drills with Will and Rachel. The phrase "I would do this drill but the baby might fall out" was an interesting one.

C • Might fall out... 4

Running 4:55 0.85 km (5:46 / km) +42m 4:38 / km
ahr:137 max:150 shoes: Saucony support

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