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Training Log Archive: jonny crickmore

In the 7 days ending Mar 22, 2020:

activity # timemileskm+m
  Running7 5:07:02 35.17(8:44) 56.6(5:25) 1799
  Cross Training4 3:44:47
  Orienteering2 49:43 5.4(9:12) 8.69(5:43) 188
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total10 9:51:32 41.19 66.3 1987
  [1-5]7 5:59:30

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MoTuWeThFrSaSu

Sunday Mar 22, 2020 #

11 AM

Running 11:42 intensity: (37 @0) + (25 @1) + (9:53 @2) + (44 @3) + (2 @4) + (1 @5) 2.42 km (4:50 / km) +36m 4:30 / km
ahr:132 max:173 shoes: X-Talon 210

Orienteering 34:43 intensity: (1:14 @0) + (13:02 @1) + (7:43 @2) + (4:02 @3) + (6:56 @4) + (1:46 @5) 5.16 km (6:43 / km) +165m 5:48 / km
ahr:137 max:183

Karori.

Super fun. One big miss at 6 with bad direction on a slope off a round vegetation boundary and with a lack of compass I was wandering, then forgot the scale was 1:5k on the next leg and massively overran.

Also lost a ton of the time on the run in going round, just a hit and miss with how rough the green would be.

Saturday Mar 21, 2020 #

11 AM

Cross Training 22:28 [0]
ahr:115 max:138

5.8 +200m

Cycle to Stratton street.

Running 1:08:00 intensity: (3 @0) + (5:48 @1) + (29:03 @2) + (2:58 @3) + (12:12 @4) + (17:56 @5) 12.43 km (5:28 / km) +832m 4:06 / km
ahr:151 max:183 shoes: Roclite 275

2 x Belmont Trig efforts. Once from Stratton street then jog down and up from the stream via baked beans bend.

Tough stuff especially the second one, definitely well into the red. Walked half of the way down to save the back a bit.

Cross Training 26:44 [0]
ahr:127 max:146

5.9 +173

Did not enjoy the long climb from the off.

Friday Mar 20, 2020 #

11 AM

Running 37:30 intensity: (48 @0) + (5:19 @1) + (29:08 @2) + (1:55 @3) + (20 @4) 4.91 km (7:38 / km) +266m 6:00 / km
ahr:134 max:166 shoes: Roclite 275

Run up Percys reserve then some super fun forest sprint orienteering in Rabbit Warren.
4 PM

Cross Training 1:03:36 [0]
ahr:124 max:148

14.5 +520

Easy bike on the farm.

Thursday Mar 19, 2020 #

11 AM

Cross Training 1:01:32 [0]
ahr:120 max:155

13.7K +365m

Mountain biking at tunnel gully. Some old railway and some mtb tracks.
Good fun.
5 PM

Running 38:04 intensity: (3 @0) + (9:57 @1) + (25:14 @2) + (2:48 @3) + (2 @4) 6.82 km (5:35 / km) +296m 4:35 / km
ahr:131 max:166 shoes: Saucony Peregrines 1

Back got a bit sore yesterday so back to the hills. Took it very easy on the down.

Wednesday Mar 18, 2020 #

11 AM

Cross Training 50:27 [0]
ahr:102 max:125

16k bike.
5 PM

Running 17:32 intensity: (41 @0) + (13:01 @1) + (3:50 @2) 3.59 km (4:53 / km) +19m 4:46 / km
ahr:117 max:129 shoes: Saucony Jazz Mileage 3

WU

Orienteering 15:00 [3] 3.53 km (4:15 / km) +23m 4:07 / km
ahr:130 max:163 shoes: Saucony Jazz Mileage 3

Sprint o at Thorndon.

Really good techy sprint. Pretty rusty including running straight past a control on a road at 4 and not realising till I got quite a bit beyond.

Running 12:14 intensity: (15 @0) + (7 @1) + (8:19 @2) + (2:27 @3) + (1:02 @4) + (4 @5) 2.5 km (4:54 / km)
ahr:144 max:174 shoes: Saucony Jazz Mileage 3

WD

Tuesday Mar 17, 2020 #

11 AM

Running 1:04:50 intensity: (53 @0) + (6:18 @1) + (48:04 @2) + (3:05 @3) + (3:49 @4) + (2:41 @5) 14.18 km (4:34 / km) +2m 4:34 / km
ahr:135 max:179

5x 200,200,400 equal jog recovery.

Big tailwind for 200s so hurt the legs but quick times. 400s very grim as was block headwind at the end.

Happy with another session done, and despite struggling I managed to hold the paces.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Jazz Mileage 3

Monday Mar 16, 2020 #

11 AM

Running 57:10 intensity: (2:41 @0) + (34:14 @1) + (20:09 @2) + (6 @3) 9.75 km (5:52 / km) +349m 4:58 / km
ahr:119 max:152 shoes: Saucony Jazz Mileage 3

Western hills loop with Laura.

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