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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Jun 19:

activity # timemileskm+m
  Running6 5:07:58 42.88(7:11) 69.01(4:28) 287
  other1 4:09:05
  Orienteering1 50:47 6.08(8:21) 9.79(5:11) 114
  Drills2 20:00 1.24(16:06) 2.0(10:00)
  Total8 10:27:50 50.2 80.79 402
  [1-5]7 6:16:10

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MoTuWeThFrSaSu

Sunday Jun 19 #

2 PM

Running 41:41 intensity: (1:05 @0) + (7:24 @1) + (32:49 @2) + (23 @3) 9.31 km (4:29 / km) +46m 4:22 / km
ahr:128 max:160 shoes: Reebok Floatride

Dropped at the top of Rivelin and ran home.
Feeling quite bonky and a few aches to begin with but eased out nicely.

Saturday Jun 18 #

7 AM

Running 14:49 [2] 2.97 km (4:59 / km)
ahr:178 max:192 shoes: Reebok Floatride

10 AM

Running 1:04:04 intensity: (50:04 @2) + (4:00 @4) + (10:00 @5) 14.37 km (4:27 / km) +23m 4:25 / km
ahr:134 max:163 shoes: Adidas Adizero Boston 10

4min tempo and then 4x[3x~300m (45s)] (2:30).

Found the flattest bit of straight non-busy road around. Had a crest so each rep was up then down but only maybe 4-5m of climb. Reps 1 and 3 of all the sets were the same, as I jogged back in the long recovery.

50.3, 49.2, 51.8
50.4, 48.8, 50.9
49.3, 47.9, 49.9
49.5, 48.8, 50.4

Felt tough but kept pushing well. Breathing was extremely ragged by the last couple of sets.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Adizero Boston 10

Friday Jun 17 #

10 AM

Note

Short walk around South Stacks, Holyhead.
Saw a puffin, touched a trig, happy days.
3 PM

Running 52:36 intensity: (46 @0) + (13:03 @1) + (37:50 @2) + (57 @3) 11.08 km (4:45 / km) +91m 4:34 / km
ahr:127 max:162 shoes: Reebok Floatride

Easy with strides at Newborough.

Took a map and found one control but it was a bit overgrown in the woods and I was enjoying the tracks. Strides felt good, a variety of gradients and predominantly with a tailwind.
Saw a red squirrel so a successful animal spotting day.

Thursday Jun 16 #

9 AM

other 4:09:05 [0]
ahr:104 max:172

15.5k +1150m

Snowdon Horseshoe with Laura. Very cool.

Wednesday Jun 15 #

9 AM

Running 1:12:21 intensity: (53:21 @2) + (19:00 @5) 17.4 km (4:09 / km)
ahr:127 max:147 shoes: Adidas Adizero Boston 10

Session on the track at Ellesmere Port. Had the track to myself which was lovely.

5x[800, (100m ~35s), 400] [3min]

Thought it might be possible to do around 2:24 then 66.

2:27, 68
2:22, 67
2:23, 68
2:22, 68
2:22, 69

4x200 in 32,32,31,31.

Couldn't really up it on the 400s but still a solid session. Been a tough few days with British Sprints straight into some travel with work. Need to do some stretching!

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Adizero Boston 10

Tuesday Jun 14 #

6 AM

Orienteering 50:47 intensity: (21 @0) + (14:34 @1) + (35:52 @2) 9.79 km (5:11 / km) +114m 4:54 / km
ahr:126 max:146 shoes: Reebok Floatride

Some orienteering thanks to Kirstin for lending a map from the Newcastle urban a couple of weeks ago.
Some fiddly multi level stuff at 1:5000 was hard to read and work out but was some good speed tourism.
Just jogging.

Monday Jun 13 #

4 PM

Running 1:02:27 intensity: (23 @0) + (4:22 @1) + (38:31 @2) + (18:26 @3) + (28 @4) + (17 @5) 13.88 km (4:30 / km) +127m 4:18 / km
ahr:141 max:176 shoes: Reebok Floatride

In Newcastle for work. Found some grass and a sneaky trigpoint.

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