Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending May 8, 2016:

activity

time

miles

Running

6:44:59

55.3

(7:19)

89.0

(4:33)

766

Cross Training

1:42:00

Orienteering

40:32

6.5

(6:14)

10.46

(3:53)

55c

Total

9:07:31

61.8

99.46

845

55c

[1-5]

7:25:31

2:37

0:00

» now

Sunday May 8, 2016 #

10 AM

Running 36:24 7.87 km (4:38 / km) +105m 4:20 / km
shoes: x-talon 212 2

WU followed by 8x200m hills on Castro with Will, Tim, Conor and Peter.
Felt awful. Combination of being tired and my lack of hill work. Stopped after 8 so I could actually have a go at pushing the sprint-o.

Orienteering 23:57 [4] 5.96 km (4:01 / km) +29m 3:55 / km
30c shoes: x-talon 212 2

Sprintervals on a 1:5000 map around DDykes and Holyrood area. Struggled at times with the detail and reading descriptions. First rep went very well and was controlled then pushed on open bits. 2nd was a howler running into two dead ends. Third was good leading the mass start through the technical bit. Fourth was fairly easy but pushing hard head to head with Peter and still navigating smoothly. 5th I got done by numbers covering walls or lack of them.

Running 20:27 [2] 3.97 km (5:09 / km) +56m 4:49 / km
shoes: x-talon 212 2

Slog back. Did a nice half meadows lap to finish feeling better than I did crawling up the hill. Couple of easier days as feeling rather tired.

Saturday May 7, 2016 #

9 AM

Running 1:30:06 [2] 19.68 km (4:35 / km) +252m 4:18 / km
shoes: Asics Mileage 2

Long run with Peter around Dalmeny Estate. Out along the main coastal track at a fair lick then went exploring on the way back so was a bit slower twisting around some woods. Lovely place though.
Legs felt very heavy to begin with but then eased off except when going up any hill where I struggled

Friday May 6, 2016 #

Cross Training 1:05:00 [0]

Cycling from uni to Crammond and then back home trying hard to keep up with Laura.

7 AM

Running 29:08 [2] 6.42 km (4:32 / km) +35m 4:25 / km
shoes: Asics Mileage 2

Easy morning jog

6 PM

Running 17:13 [2] 3.62 km (4:45 / km) +3m 4:44 / km
shoes: Asics Mileage 2

Running 46:19 12.44 km (3:43 / km) +12m 3:42 / km
shoes: Asics flats

Scottish Champs 5k-15:26!!! Wayy better than I ever expected. Went off hard and kept pushing. Died a bit in the middle but never totally fell off the wagon. Headwind for 0-1.5k and 4-5k
Splits
2:58
3:04
3:10
3:07
3:02

Ran my fastest k's into the headwind. I did have a fair amount to give on the run in trying to drop Callum.

Followed by 4x1k reps. Feeling tired

Thursday May 5, 2016 #

8 AM

Cross Training 37:00 [0]

11 AM

Running 57:41 [2] 12.93 km (4:28 / km) +91m 4:19 / km
shoes: Asics Mileage 2

2 laps of uni. Varying feelings of good and bad mostly wind dependent

Wednesday May 4, 2016 #

2 PM

Running 1:03:26 13.29 km (4:46 / km) +205m 4:26 / km
shoes: Asics Mileage 2

Practising my compass bearings

Tuesday May 3, 2016 #

Note
(rest day)

Travelling from 7am to 8pm. Did get a nice couple of hours to explore Nottingham then another hour in Newark. Happily my injury worries have not caused any more problems. Put it down as just another niggle for the time being.

Saturday was a pretty poor day in my orienteering career. My usual approach of being very aggressive didn't pay off. Yet that is what has got my my previous good sprint results. So is it a good or bad strategy? One for me to think about in the future.

Sunday I was not taking risks as it was the relay so kept it under control. Despite it being an easier sprint technically I wasn't in the usual pain I normally am and definitely felt like I didn't give enough. But then I didn't make a 30sec mistake....

Monday May 2, 2016 #

7 AM

Running 17:45 [2] 3.61 km (4:55 / km) +4m 4:53 / km
shoes: Asics Mileage 2

Morning jog

12 PM

Running 14:10 [2] 3.0 km (4:43 / km) +1m 4:43 / km
shoes: X-Talon 190-4

Orienteering 16:35 [5] *** 4.5 km (3:41 / km) +50m 3:29 / km
25c shoes: X-Talon 190-4

2 PM

Running 12:20 [2] 2.16 km (5:42 / km) +2m 5:41 / km
shoes: Asics Mileage 2

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