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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running10 8:29:37 71.63(7:07) 115.27(4:25) 693
  other1 3:30:00
  S+C3 2:15:00
  Drills3 27:00 1.62(16:43) 2.6(10:23)
  Total12 14:41:37 73.24 117.87 693
  [1-5]10 8:56:37
averages - weight:62.8kg

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Sunday Feb 4 #

10 AM

other 3:30:00 [0]

First ever day Skiing.

My instructors (Laura and Tim) were a bit overambitious and ended up on some hard slopes very early. Had to walk down some bits. Spent considerably more time on my bum than skis but getting there by the end of the day.
4 PM

Running 30:43 [2] 5.38 km (5:43 / km) +123m 5:07 / km
shoes: Inov8 Arctictalon

Very soft and powdery made this very tiring.

Friday Feb 2 #

Note

Today marks the end of the winter block. Been better than I could of hoped for. Looking forward to a week skiing now trying to not break myself then get back and competitions start. Looking forward to doing some orienteering.
10 AM

Running 1:48:28 intensity: (1:42:28 @2) + (6:00 @5) 24.05 km (4:31 / km) +241m 4:18 / km
shoes: Asics Mileage 9

Easy long run with 6x30(75) hills and 6x25(60) strides. Trying to get a bit more in before heading away tomorrow.


5 PM

S+C 15:00 [0]

Thursday Feb 1 #

7 AM

Running 14:00 [2] 2.8 km (5:00 / km)

S+C 1:00:00 [0]
weight:63.9kg

5 PM

Running 1:22:02 intensity: (49:12 @2) + (12:50 @3) + (10:00 @4) + (10:00 @5) 20.8 km (3:57 / km) +37m 3:55 / km
shoes: Asics Flats 2

5 x Bondarenko's

[400@5k,400 float,300@3k,300 float,200@1500, 200 float, 100 fast, 100 float].

Then go straight into next rep. I think this is good for an orienteer with the constant pace change. Feeling good tonight.

Each 2k block.

6:30, 6:38, 6:34, 6:36 and 6:31.

So ran a 10000 in 32:49 which is only 14sec slower than my PB. Definitely a PB that needs updating this year at some point.

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

Wednesday Jan 31 #

8 AM

Running 38:02 [2] 8.48 km (4:29 / km) +84m 4:16 / km
shoes: Asics Mileage 9

4 PM

Running 46:03 [2] 11.84 km (3:53 / km) +29m 3:51 / km
shoes: Asics Mileage 9

Steady HFW

Tuesday Jan 30 #

10 AM

Running 23:31 [2] 5.05 km (4:39 / km) +26m 4:32 / km
shoes: Asics Mileage 9

Running 24:00 intensity: (4:00 @1) + (10:00 @2) + (5:00 @3) + (3:00 @4) + (2:00 @5) 5.0 km (4:48 / km)
shoes: Asics Flats 2

Beth's VO2 test. The treadmill part.

5min WU and WD

Start at 6km/h and up 1km/h every minute. Feeling pretty tired to begin with. Unsurprisingly my legs went before my lungs as they hit 23km/h and managed about 20sec of that.

Felt quite scary as with the mask on I couldn't see the treadmill.

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

6 PM

Running 31:54 intensity: (25:34 @2) + (6:20 @5) 7.29 km (4:22 / km) +6m 4:21 / km
shoes: Asics Flats 2

From Beth's thing I had to go straight to a set of meetings in Edinburgh. So I was very hungry when food came and consequently stuffed myself on free food all afternoon and so when session time came I was feeling tired and also rather sick.

Unsurprisingly I only managed 2x1k not very fast. Then went straight home.

Drills 7:00 [2] 0.6 km (11:40 / km)

Monday Jan 29 #

8 AM

Running 1:08:34 [2] 15.15 km (4:32 / km) +112m 4:22 / km
shoes: Asics Mileage 9

Easy with hill sprints. Bit tired.
4 PM

Running 42:20 [2] 9.42 km (4:30 / km) +36m 4:25 / km
shoes: Asics Mileage 9

S+C 1:00:00 [0]
weight:61.7kg

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