Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Jul 10, 2016:

activity

time

miles

Orienteering

9:36:23

50.72

(11:22)

81.63

(7:04)

2903

155c

Running

2:37:38

20.08

(7:51)

32.31

(4:53)

494

Drills

10:00

0.37

(26:49)

0.6

(16:40)

Total

12:24:01

71.17

(10:27)

114.54

(6:30)

3397

155c

3:40

0:00

» now

Sunday Jul 10, 2016 #

11 AM

Running 1:15:56 [2] 15.64 km (4:51 / km) +376m 4:20 / km
shoes: Asics Mileage 3

Easy round the back of Braids. Feeling fairly good. Fairly high intensity week coming up.

Saturday Jul 9, 2016 #

Note
(rest day)

Left at 8am arrived home at 12:30pm (CET) thanks to some delayed flights. Planning a run round Warsaw but was stuck in departures lounges.

Friday Jul 8, 2016 #

7 AM

Running 11:42 [2] 2.35 km (4:59 / km) +14m 4:50 / km
shoes: Asics Mileage 3

Orienteering 18:30 4.95 km (3:44 / km) +1m 3:44 / km
shoes: Asics Mileage 3

Running 1:16 [2] 0.22 km (5:50 / km) +1m 5:42 / km
shoes: Asics Mileage 3

10 AM

Orienteering 2:19:16 [3] 17.9 km (7:47 / km) +954m 6:09 / km
shoes: Oroc 280 5

2 PM

Orienteering 49:30 [1] 6.17 km (8:01 / km) +203m 6:53 / km
shoes: Oroc 280 5

Thursday Jul 7, 2016 #

10 AM

Running 5:55 [2] 1.06 km (5:36 / km) +11m 5:20 / km
shoes: Oroc 280 5

Orienteering 1:24:51 [3] 12.06 km (7:02 / km) +400m 6:02 / km
30c shoes: Oroc 280 5

Wednesday Jul 6, 2016 #

8 AM

Drills 10:00 [1] 0.6 km (16:40 / km)
shoes: Asics Mileage 3

Running 34:47 8.19 km (4:15 / km) +4m 4:14 / km
shoes: Asics Mileage 3

WU jog all feeling a bit rough and heavy legged.

4x1k (2min) with Willy and Pete.
Still uncomfortable hot at 9 in the morning. Aiming for 3:00 and pretty much hit that even if it was rather uncomfortable at times. Led rep 2 and half of 4 as Peter decided he doesn't like following. Otherwise stuck to back of Peter or Willy.

Orienteering 22:11 4.84 km (4:35 / km) +33m 4:26 / km
shoes: Asics Mileage 3

Sprint relay course split into 3 parts.
0-8 "Happy cruise" aka tempoish pace.
8-14 Jog
14-Finish "Happy Cruise"

Went through an open gate through uncrossable fence to two. Realised went back through it as Willy then went through it just after me.
The last control was at the top of the 100m straight and finish at the bottom so dicked on Peter. The happiness increased as the cruise decreased on that sprint so all evened out.

2 PM

Orienteering 42:16 [3] *** 6.41 km (6:35 / km) +288m 5:23 / km
25c shoes: Oroc 280 4

Gentlemans agreement relay training with Murray, Charlotte, Will and Peter. Area was a bit rougher but still great fun and hitting some good lines.

Running 5:00 [2] 0.83 km (5:59 / km) +3m 5:53 / km
shoes: Oroc 280 4

Tuesday Jul 5, 2016 #

10 AM

Orienteering 1:12:13 9.2 km (7:51 / km) +466m 6:16 / km
26c shoes: Oroc 280 4

Started off doing some different terrain runs trying to quantify times in different aspects of terrain. This was all in crap mostly though.Including the paths.
Then a long middle where myself, Will and Peter ran together taking different routes both micro and macro choices.
Fiished with 6x10sec hills.

4 PM

Running 9:03 [2] 1.39 km (6:30 / km) +41m 5:40 / km
shoes: Oroc 280 4

Orienteering 57:16 [2] 5.8 km (9:53 / km) +213m 8:21 / km
18c shoes: Oroc 280 4

Crazy middle area with a maze of open and bushes. Only found one of the first 4 controls despite being 100% sure of my position and this trend continued with finding the odd control but not very often. Turns out Murray had only thought there was one course (the girls one) so hung that. So spent a fair amount of time looking for the bog roll to regain some belief in Murray ability.
One of my favourite trainings of the week as could just go slow and enjoy the novelty of this terrain.

Monday Jul 4, 2016 #

9 AM

Running 13:59 [2] 2.63 km (5:19 / km) +44m 4:54 / km
shoes: Asics Mileage 3

Orienteering 36:29 7.86 km (4:39 / km) +51m 4:30 / km
38c shoes: Asics Mileage 3

3 PM

Orienteering 53:51 [2] 6.43 km (8:22 / km) +294m 6:49 / km
18c shoes: Oroc 280 4

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