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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonny crickmore

In the 7 days ending Feb 19:

activity # timemileskm+m
  Cross Training6 6:15:11
  Running5 2:59:09 23.97(7:29) 38.57(4:39) 225
  S+C3 1:15:00
  Orienteering2 29:59 5.11(5:52) 8.22(3:39)
  Drills1 15:00 0.93(16:06) 1.5(10:00)
  Total15 11:14:19 30.01 48.3 225
  [1-5]12 9:47:37

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Sunday Feb 19 #

7 AM

Running 43:48 intensity: (24 @0) + (9:35 @1) + (33:49 @2) 9.86 km (4:26 / km)
ahr:126 max:138 shoes: Saucony Guide

Easy from the Travelodge, looking for soft surfaces and succeeded.
Everything a bit sore after yesterday.
Toe (3,1), Achilles 3

Saturday Feb 18 #

Drills 15:00 [2] 1.5 km (10:00 / km)
shoes: Adidas Adizero Boston 10

10 AM

Running 15:00 intensity: (39 @0) + (1:29 @1) + (12:50 @2) + (2 @3) 3.4 km (4:24 / km)
ahr:134 max:151 shoes: Saucony Guide

Orienteering 15:35 intensity: (13 @0) + (6 @1) + (47 @2) + (4:13 @3) + (5:56 @4) + (4:20 @5) 4.2 km (3:43 / km)
ahr:165 max:188 shoes: Adidas Adizero Boston 10

CUOC Icenian Sprints.

Prologue at Science park. Lots of car parks and hedges but pretty easy. Tried to go as straight as possible which wasn't always optimal but kept me focused.
4 seconds behind Duncan to make an exciting chasing start later

https://www.cuoc.routegadget.co.uk/rg2/#30
http://obasen.orientering.se/winsplits/online/en/d...

Running 9:31 intensity: (8 @0) + (21 @1) + (9:02 @2) 2.06 km (4:37 / km) +1m 4:36 / km
ahr:134 max:148 shoes: Saucony Guide

2 PM

Running 13:04 intensity: (4 @0) + (24 @1) + (5:16 @2) + (7:20 @3) 2.9 km (4:30 / km)
ahr:147 max:160 shoes: Saucony Guide

Orienteering 14:24 intensity: (18 @0) + (24 @1) + (7:00 @2) + (31 @3) + (1:55 @4) + (4:16 @5) 4.03 km (3:34 / km)
ahr:155 max:188 shoes: Adidas Adizero Boston 10

Chasing Start Final.

Classic British housing estate where there are pretty much no traps just fiddly navigation.
Duncan stormed off and I could follow but didn't close the gap much. Took a different route on 4 and 8 to get right on the back. Then a much better route to 10 to get the lead.
Really enjoyed the rest of the course of high pressure orienteering as I wanted to lead and had Duncan breathing down my neck.
Planned to just go all out from 2nd to last control but Duncan took a worse route to the 2nd last and I had an easy run in.

Good day of well organised sprint races.

https://www.cuoc.routegadget.co.uk/rg2/#31
http://obasen.orientering.se/winsplits/online/en/d...

Toe and Achilles pretty good throughout.

Running 10:26 intensity: (3 @1) + (8:29 @2) + (1:54 @3) 2.12 km (4:55 / km)
ahr:143 max:162 shoes: Saucony Guide

Friday Feb 17 #

6 AM

Cross Training 1:15:01 [1]
ahr:76 max:96

Easy elliptical

Thursday Feb 16 #

7 AM

S+C 15:00 [0]

4 PM

Running 51:04 intensity: (25 @0) + (1:08 @1) + (21:55 @2) + (27:36 @3) 11.3 km (4:31 / km) +144m 4:15 / km
ahr:147 max:156 shoes: Saucony Guide

Easy Loxley.
Toe (2,1)
Achilles 2.5
5 PM

S+C 20:00 [0]

Wednesday Feb 15 #

6 AM

Cross Training 1:15:06 intensity: (6:09 @0) + (12:56 @1) + (55:31 @2) + (30 @3)
ahr:128 max:152

Steady elliptical.
5 PM

Cross Training 45:01 intensity: (56 @0) + (9:37 @1) + (34:28 @2)
ahr:127 max:147

Steady Spin. AVG 244W

Tuesday Feb 14 #

6 AM

Cross Training 1:00:00 intensity: (1:29 @0) + (58:01 @1) + (30 @2)
ahr:111 max:127

Very easy spin
1 PM

Running 36:16 intensity: (37 @0) + (24:19 @1) + (11:17 @2) + (3 @3) 6.92 km (5:15 / km) +79m 4:58 / km
ahr:121 max:149

Ploddy Rivelin in the sun with Laura.
Toe (2,1)
Achilles (3)
5 PM

S+C 40:00 [0]

Monday Feb 13 #

6 AM

Cross Training 1:15:03 intensity: (20 @0) + (45:27 @1) + (28:44 @2) + (23 @3) + (9 @4)
ahr:123 max:167

Easy elliptical
5 PM

Cross Training 45:00 intensity: (15:00 @2) + (15:00 @3) + (15:00 @4)
ahr:129 max:158

Spin.
Tempo efforts for a bit.

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