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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Jul 19, 2020:

activity # timemileskm+m
  Running9 10:19:06 72.28(8:34) 116.33(5:19) 2497
  Orienteering2 1:40:17 9.12(11:00) 14.68(6:50) 311
  Drills1 10:00 0.62(16:06) 1.0(10:00)
  Total10 12:09:23 82.03(8:54) 132.01(5:32) 2808
  [1-5]10 12:05:17

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MoTuWeThFrSaSu

Sunday Jul 19, 2020 #

10 AM

Running 27:53 intensity: (21 @0) + (42 @1) + (21:46 @2) + (4:29 @3) + (35 @4) 6.23 km (4:28 / km) +20m 4:24 / km
ahr:140 max:168 shoes: Adidas SL20 Mileage

Warm up with strides.

Orienteering 43:46 intensity: (17 @1) + (1:40 @2) + (32:39 @3) + (8:59 @4) + (11 @5) 7.43 km (5:54 / km) +101m 5:31 / km
ahr:158 max:175 shoes: X-Talon 210

Waiterere orienteering event.

Amazing fun in a nice sand dune area and good to have well printed map, controls out and even a compass. One small and one big mistake. Had to overtake Laura twice. Getting pretty tired by the end as it is very soft underfoot.

http://obasen.orientering.se/winsplits/online/en/d...
C • Orienteering 3

Running 15:02 intensity: (15 @0) + (25 @1) + (13:59 @2) + (23 @3) 3.22 km (4:40 / km) +12m 4:35 / km
ahr:140 max:150 shoes: Adidas SL20 Mileage

WD

Saturday Jul 18, 2020 #

7 AM

Running 53:08 intensity: (53 @0) + (3:06 @1) + (34:00 @2) + (9 @3) + (5:35 @4) + (9:25 @5) 12.97 km (4:06 / km) +84m 3:58 / km
ahr:142 max:181 shoes: Adidas SL20 Mileage

Parkrun ~ 15:35

Aim was to start fast and hurt, which I managed fairly successfully. Still not getting to XC levels of hurt though.

Splits apparently 3:04, 12, 07, 10, 02

Happy with that, speed is coming back quicker than I thought. Back been a bit sore though last few days.
1 PM

Running 2:11:43 [2] 14.21 km (9:16 / km) +656m 7:32 / km
ahr:142 max:188 shoes: Roclite 275

Nice bush run with Laura and John in Tararuas.
Bit tired towards the end.

Friday Jul 17, 2020 #

10 AM

Orienteering 56:31 intensity: (2:25 @0) + (7:23 @1) + (42:14 @2) + (4:26 @3) + (3 @4) 7.25 km (7:47 / km) +210m 6:48 / km
ahr:134 max:164 shoes: Roclite 275

Tunnel Gully orienteering testing a course.
4 PM

Running 46:04 [2] 10.38 km (4:26 / km) +78m 4:17 / km
ahr:150 max:168 shoes: Adidas SL20 Mileage

Easy with strides

Thursday Jul 16, 2020 #

10 AM

Running 1:40:06 [2] 16.76 km (5:58 / km) +840m 4:47 / km
ahr:173 max:190 shoes: Roclite 275

Fun trails round Wainui. Semi effort in the middle as there was a super fun techy ridge track.
Final descent was a bit sketchy in the wet.

Wednesday Jul 15, 2020 #

11 AM

Running 1:00:23 intensity: (40:23 @2) + (10:00 @4) + (10:00 @5) 13.99 km (4:19 / km) +86m 4:11 / km
ahr:124 max:139 shoes: Adidas SL20 Mileage

Mona on riverbank. Both feeling tired and this is a bit of a cop out session but did the job.

Aimed for sub 3 and sub 4 for rep and recovery respectively. Tailwind for first 10 then a grind on the return and rep pace slipped a bit.

Interested to see the effects of GPS lag on the short laps as I'm assuming current pace is not close to instantaneous. This may be a reason for slow reps and faster recoveries. That or it takes me longer to slow down than speed up.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas SL20 Mileage

Tuesday Jul 14, 2020 #

7 AM

Running 44:22 [2] 9.77 km (4:32 / km) +78m 4:22 / km
ahr:140 max:175 shoes: Adidas SL20 Mileage

Easy with strides.
10 AM

Running 52:40 intensity: (12 @0) + (1:06 @1) + (27:22 @2) + (23:35 @3) + (25 @4) 7.69 km (6:51 / km) +317m 5:41 / km
ahr:145 max:172 shoes: Roclite 275

Having fun on Mt Vic trails with Laura

Monday Jul 13, 2020 #

11 AM

Running 1:27:45 [3] 21.1 km (4:10 / km) +328m 3:52 / km
ahr:124 max:155 shoes: Adidas SL20 Mileage

Easy/steady Pencarrow coast + lake Kohangapiripiri loop. Nice combo of flat gravel + hilly grass on a cracking day.

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