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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Mar 6, 2016:

activity # timemileskm+m
  Orienteering6 4:13:22 29.11(8:42) 46.84(5:25) 1180162c
  Running9 3:34:15 25.84(8:17) 41.59(5:09) 546
  S+C2 1:55:00
  Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total11 10:02:37 56.19 90.44 1726162c
  [1-5]11 9:43:50

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MoTuWeThFrSaSu

Sunday Mar 6, 2016 #

9 AM

Running 8:20 intensity: (6 @0) + (1:09 @1) + (7:05 @2) 1.11 km (7:31 / km) +111m 5:00 / km
ahr:128 max:135 shoes: x-talon 212 2

Orienteering 1:22:01 intensity: (17 @0) + (6:58 @1) + (1:05:00 @2) + (9:23 @3) + (23 @4) 12.24 km (6:42 / km) +483m 5:36 / km
ahr:138 max:165 34c shoes: x-talon 212 2

Control pick followed by long-o round Mallards Pike. Great fun on the control pick some features were in the wrong place but still felt like I was flowing nicely.
Tiring on the long-o and had an awful time on the slopes as they were so slippy and 300mile old x-talons were useless. Still enjoyed being in the forest and navigating fairly well.

Running 10:37 intensity: (6 @0) + (7:25 @1) + (3:06 @2) 2.11 km (5:02 / km)
ahr:120 max:132 shoes: x-talon 212 2

Saturday Mar 5, 2016 #

11 AM

Orienteering 56:49 intensity: (1:13 @0) + (20:31 @1) + (19:24 @2) + (15:41 @3) 12.15 km (4:40 / km) +215m 4:18 / km
ahr:136 max:164 32c shoes: x-talon 212 2

Lots of different styles of sprint training in Ross-on-Wye. Good fun and some done at slightly faster pace but never really flat out as quite tired.
2 PM

Orienteering 45:18 intensity: (1:13 @0) + (3:05 @1) + (10:34 @2) + (23:44 @3) + (6:42 @4) 6.7 km (6:46 / km) +298m 5:32 / km
ahr:147 max:169 16c shoes: x-talon 212 2

Forest middle mass start (steady) with Nixon, Kris and Sponge around Knockalls. Good to get in the forest.
4 PM

Running 9:05 intensity: (8 @0) + (28 @1) + (8:29 @2) 1.75 km (5:12 / km) +5m 5:08 / km
ahr:135 max:151 shoes: x-talon 212 2

Orienteering 12:36 intensity: (11 @1) + (7 @2) + (16 @3) + (7:02 @4) + (5:00 @5) 3.39 km (3:43 / km) +23m 3:36 / km
ahr:171 max:181 20c shoes: x-talon 212 2

MSR. Again I was the forgotten one so got no partner. Just went in the middle somewhere. Running well but made a huge hash in Tesco car park and went the wrong side of a barrier.
I think I was the only person not to get disqualified though. Even though most were very tenuous disqualifications.

Running 17:20 intensity: (4 @0) + (1:47 @1) + (15:29 @2) 3.05 km (5:41 / km) +2m 5:40 / km
ahr:129 max:142 shoes: x-talon 212 2

Friday Mar 4, 2016 #

8 AM

Running 14:00 intensity: (22 @0) + (13:38 @1) 2.71 km (5:10 / km) +24m 4:57 / km
ahr:114 max:123 shoes: x-talon 212 2

Orienteering 11:48 intensity: (5 @0) + (9 @1) + (15 @2) + (1:40 @3) + (4:46 @4) + (4:53 @5) 3.17 km (3:43 / km) +16m 3:38 / km
ahr:167 max:180 25c shoes: x-talon 212 2

Gaffled Mass start on the downs. Courses were very different so was by myself after about 2min. Great fun though and running smoothly.

Running 14:18 intensity: (5 @0) + (1:01 @1) + (13:12 @2) 2.83 km (5:03 / km) +28m 4:49 / km
ahr:131 max:140 shoes: x-talon 212 2

Drills 10:00 [1] 1.0 km (10:00 / km)
shoes: x-talon 212 2

11 AM

Running 13:48 intensity: (16 @0) + (6:22 @1) + (6:21 @2) + (49 @3) 2.67 km (5:10 / km) +23m 4:57 / km
ahr:126 max:157 shoes: x-talon 212 2

Orienteering 44:50 intensity: (1:51 @0) + (1:11 @1) + (22:27 @2) + (19:09 @3) + (12 @4) 9.19 km (4:53 / km) +145m 4:31 / km
ahr:138 max:184 35c shoes: x-talon 212 2

Running and shadowing with Charlotte then a race round main uni campus. Generally pretty good.
1 PM

Running 14:48 intensity: (17 @0) + (2:52 @1) + (11:39 @2) 2.71 km (5:27 / km) +37m 5:06 / km
ahr:127 max:139 shoes: Asics Mileage 2

Thursday Mar 3, 2016 #

Running 12:00 [2] 2.5 km (4:48 / km)

S+C 1:00:00 [1]

Tuesday Mar 1, 2016 #

12 PM

Running 37:50 intensity: (56 @0) + (10:31 @1) + (26:23 @2) 8.41 km (4:30 / km) +38m 4:24 / km
ahr:126 max:142 shoes: Asics mileage

Easy to Tesco then not so easy back with a bag full of food and a headwind
5 PM

Running 49:09 intensity: (11:48 @0) + (8:34 @1) + (21:37 @2) + (2:02 @3) + (4:36 @4) + (32 @5) 9.24 km (5:19 / km) +248m 4:41 / km
ahr:125 max:174 shoes: x-talon 212 2

Jog round the seat some drills then a bit of a rep for run before carrying on home.

Drills 10:00 [1] 1.0 km (10:00 / km)

Monday Feb 29, 2016 #

Note
(rest day)

Shattered after the weekend

Running 13:00 [2] 2.5 km (5:12 / km) +30m 4:54 / km

S+C 55:00 [1]

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