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Training Log Archive: jonny crickmore

In the 7 days ending May 15, 2022:

activity # timemileskm+m
  Running8 4:17:30 35.63(7:14) 57.35(4:29) 288
  Drills4 55:00 3.73(14:45) 6.0(9:10)
  Orienteering5 52:39 9.01(5:51) 14.49(3:38) 16
  S+C1 30:00
  Total10 6:35:09 48.37 77.84 304
  [1-5]9 5:58:15

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MoTuWeThFrSaSu

Sunday May 15, 2022 #

Drills 25:00 [2] 3.0 km (8:20 / km)

Lots of strides throughout the day
9 AM

Running 15:00 intensity: (5 @0) + (2:11 @1) + (12:44 @2) 3.38 km (4:26 / km) +12m 4:22 / km
ahr:127 max:137 shoes: NB 880 2

WU

Orienteering 10:16 intensity: (24 @1) + (14 @2) + (56 @3) + (5:53 @4) + (2:49 @5) 2.46 km (4:11 / km) +12m 4:05 / km
ahr:166 max:182 shoes: NB 880 2

KO Qual 12th

Fun park to begin with but completely messed the route to 4. Missed the crossing point on the uncrossable point and did a long route round.
There was a lot to handle with description reading, bridges/multilevels and I stopped at 3 but still didn't get everything before I commited to a route. Lost 20s.
Really good through town and then another route-choice mistake leaving the park a second time.
Just scraped through.

http://obasen.orientering.se/winsplits/online/en/d...

Running 10:58 intensity: (1:33 @0) + (2:35 @1) + (5:51 @2) + (48 @3) + (5 @4) + (6 @5) 2.03 km (5:24 / km) +1m 5:22 / km
ahr:125 max:179 shoes: NB 880 2

2 PM

Running 11:45 intensity: (39 @0) + (1:43 @1) + (9:23 @2) 2.6 km (4:31 / km)
ahr:128 max:147

Orienteering 6:07 intensity: (22 @2) + (12 @3) + (3:32 @4) + (2:01 @5) 1.87 km (3:16 / km) +5m 3:14 / km
ahr:164 max:187 shoes: Saucony Endorphin Pro v2

KO QF3 - 3rd :)

http://3drerun.worldofo.com/2d/?server=em.event.tr...

http://obasen.orientering.se/winsplits/online/en/d...

I had no choice in the runners choice (no.36) but was really happy with my heat in the end. Split 3/3 to one and our group led. We all left 3 wrong into the dead end corner and I turned and went back. Same time at 4 but I had some momentum so was near the front.
Kaspar, Piotr and I did the wiggle to 5 but it was much slower and the others were out of sight. Heading to 7 and realised there was only two ahead and the race was on.
I had the lead and pushed really hard but turned out my route was slower to 8 and Kaspar appeared at the last control at the same time but managed to outkick him and make it :)
Super happy.

Running 8:17 intensity: (23 @0) + (46 @1) + (6:35 @2) + (23 @3) + (6 @4) + (4 @5) 1.49 km (5:35 / km) +2m 5:33 / km
ahr:131 max:177 shoes: NB 880 2

4 PM

Running 8:03 intensity: (1:10 @1) + (6:23 @2) + (10 @3) + (7 @4) + (13 @5) 1.7 km (4:44 / km)
ahr:133 max:180 shoes: NB 880 2

Orienteering 6:42 intensity: (29 @2) + (13 @3) + (3:06 @4) + (2:54 @5) 2.06 km (3:15 / km)
ahr:164 max:185 shoes: Saucony Endorphin Pro v2

KO SF2 - 5th

http://3drerun.worldofo.com/2d/?server=em.event.tr...

http://obasen.orientering.se/winsplits/online/en/d...

Just stuck in the group. Loic occasionally took some different routes but altogether very much just a big group, was comfortably with everyone at 8 but completely outrun on the long leg.
Not sure there was much I could of done given the style of the course. I don't have the running speed at the moment and needed the techy stuff at the end to be in with a shot.

Really good day though in all.

Running 11:18 intensity: (54 @0) + (51 @1) + (9:33 @2) 2.18 km (5:12 / km)
ahr:125 max:138 shoes: NB 880 2

WD

Foot was really good today which was nice. Both Achilles and hamstrings a bit shot after the weekend but confident WC will be fine now which is the main thing.

Saturday May 14, 2022 #

9 AM

Running 16:08 intensity: (12 @0) + (38 @1) + (13:19 @2) + (1:59 @3) 3.73 km (4:19 / km) +2m 4:19 / km
ahr:142 max:161 shoes: NB 880 2

WU

Orienteering 14:14 intensity: (30 @0) + (7 @1) + (1:06 @2) + (15 @3) + (2:39 @4) + (9:37 @5) 3.93 km (3:37 / km)
ahr:168 max:189 shoes: Adidas Terrex Speed Ultra

Denmark test races.
Individual Qual 12th.
http://obasen.orientering.se/winsplits/online/en/d...

Classic danish housing and hedges. A couple of route choice mistakes of about 5-6s each and otherwise just off the pace.

Foot a bit sore but not too bad.

Running 13:47 intensity: (1:00 @0) + (2:10 @1) + (8:29 @2) + (24 @3) + (1:14 @4) + (30 @5) 2.76 km (4:59 / km)
ahr:132 max:188 shoes: NB 880 2

Foot fine on WD.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Terrex Speed Ultra

3 PM

Running 16:24 intensity: (36 @1) + (15:21 @2) + (27 @3) 3.82 km (4:17 / km) +2m 4:17 / km
ahr:139 max:152 shoes: NB 880 2

Orienteering 15:20 intensity: (3 @0) + (18 @1) + (13 @2) + (18 @3) + (4:27 @4) + (10:01 @5) 4.17 km (3:40 / km)
ahr:171 max:189 shoes: Saucony Endorphin Pro v2

Final 21st. I came here for the town style route choice sprints and got exactly what I wanted.

Tried to be more aggressive and push today. Good run, maybe a couple of minor route choice mistakes but a good technical performance.

Foot was much worse on this than this morning.

http://obasen.orientering.se/winsplits/online/en/d...

http://3drerun.worldofo.com/2d/?server=em.event.tr...

(They must have got the GPS units mixed up as I didn't take the routes it said I did.

Running 14:17 intensity: (9 @0) + (1:14 @1) + (10:51 @2) + (2:03 @3) 2.79 km (5:07 / km)
ahr:136 max:157 shoes: NB 880 2

Struggling on the WD with the foot hurting.

Drills 10:00 [2] 1.0 km (10:00 / km)

Thursday May 12, 2022 #

5 PM

Running 39:52 intensity: (26 @0) + (6:43 @1) + (22:17 @2) + (26 @3) + (10:00 @4) 9.9 km (4:02 / km) +61m 3:54 / km
ahr:132 max:156 (injured) shoes: Saucony Endorphin Pro v2

Faster tempo and long strides at triangle. Worst foot has been for last few runs. Correlation between speed and pain at the moment.

Drills 10:00 [2] 1.0 km (10:00 / km)

Wednesday May 11, 2022 #

5 AM

Running 46:12 intensity: (22 @0) + (9:02 @1) + (36:48 @2) 10.14 km (4:33 / km) +128m 4:17 / km
ahr:127 max:144 (injured) shoes: NB 880 2

Easy Rivelin with a few strides. Early start as working in Nottingham 8:30-5.

Tuesday May 10, 2022 #

7 AM

Running 45:29 intensity: (38 @0) + (5:21 @1) + (29:46 @2) + (9:19 @3) + (25 @4) 10.81 km (4:12 / km) +80m 4:03 / km
ahr:139 max:172 (injured) shoes: Saucony Jazz Mileage 5

Easy with a few efforts. Was going much slower than it felt.

Foot okay. Pain to begin but never got worse

Monday May 9, 2022 #

7 AM

S+C 30:00 [0]

Strength in gym

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