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Training Log Archive: jonny crickmore

In the 7 days ending May 26:

activity # timemileskm+m
  Running8 3:46:14 28.44(7:57) 45.78(4:57) 625
  Orienteering3 47:26 7.16(6:37) 11.53(4:07) 67
  Drills3 30:00 1.86(16:06) 3.0(10:00)
  Total8 5:03:40 37.47(8:06) 60.31(5:02) 692
  [1-5]8 5:00:49

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MoTuWeThFrSaSu

Sunday May 26 #

8 AM

Running 14:19 intensity: (20 @0) + (6:00 @1) + (7:59 @2) 3.04 km (4:43 / km) +52m 4:21 / km
ahr:124 max:139 shoes: Floatride energy symmetros 2.5

12 PM

Running 16:17 intensity: (46 @0) + (45 @1) + (14:46 @2) 3.51 km (4:38 / km) +30m 4:27 / km
ahr:131 max:145 shoes: Floatride energy symmetros 2.5

Orienteering 15:33 [5] 4.18 km (3:43 / km) +12m 3:40 / km
ahr:146 max:190 shoes: Saucony Endorphin Pro v2

WC 1 Sprint Olten =54th +1:18

Easier than expected. Flustered out the start but saved a disaster by using the compass. Never knew I used it in sprints but evidently do subconsciously.
Caught by the gate trap and then missed the following RC.
Across the whole course only losing 15 or 20s max on the course. Just lacking the pace really.

Running 14:20 intensity: (7 @0) + (40 @1) + (13:08 @2) + (25 @3) 2.97 km (4:49 / km) +12m 4:43 / km
ahr:132 max:154 shoes: Floatride energy symmetros 2.5

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Endorphin Pro v2

Saturday May 25 #

11 AM

Running 33:03 intensity: (6 @0) + (16:40 @1) + (15:11 @2) + (1:01 @3) + (5 @4) 4.95 km (6:40 / km) +240m 5:22 / km
ahr:124 max:166 shoes: Floatride energy symmetros 2.5

Up a hill out the back of Olten between spectating KO.
Hiller than planned but very enjoyable and shade was appreciated.

Friday May 24 #

8 AM

Running 14:44 intensity: (19 @0) + (6:10 @1) + (7:25 @2) + (22 @3) + (23 @4) + (5 @5) 3.01 km (4:54 / km) +23m 4:43 / km
ahr:125 max:175 shoes: Floatride energy symmetros 2.5

1 PM

Running 17:42 intensity: (10 @0) + (43 @1) + (6:06 @2) + (10:43 @3) 3.92 km (4:31 / km)
ahr:146 max:160 shoes: Floatride energy symmetros 2.5

Orienteering 11:47 [5] 3.28 km (3:36 / km) +4m 3:34 / km
ahr:149 max:182 shoes: Saucony Endorphin Pro v2

WC1 KO Sprint Qual Zofingen 13th +44s (2s from Qualifying)

Off hard and hadn't planned two properly in the maze. I thought I could get there easily on the right route and missed you had to go round the hedge. Luckily still turned out as the best route.
Slightly worse route to 5 but also some hesitations as got confused with the non taped OOB roads and crossing points.
Good for the rest and in total a representative run and some favourable conditions over latter runners.
Annoying to be 13th but someone has to be.

Map/GPS - https://www.tulospalvelu.fi/gps/20240524_WC_KOQ_M_...
Results - http://obasen.orientering.se/winsplits/online/en/d...

Running 11:45 intensity: (21 @0) + (31 @1) + (6:39 @2) + (4:04 @3) + (10 @4) 2.1 km (5:35 / km) +13m 5:25 / km
ahr:143 max:165 shoes: Floatride energy symmetros 2.5

WD in the railway tunnel as the thunderstorm hit.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Endorphin Pro v2

Thursday May 23 #

3 PM

Running 29:21 intensity: (22 @0) + (29 @1) + (25:58 @2) + (2:32 @3) 6.25 km (4:42 / km) +155m 4:11 / km
ahr:140 max:154 shoes: Adidas Terrex Speed Ultra

Easy in the nearby forest. Enjoyable.

Wednesday May 22 #

1 PM

Running 14:57 intensity: (13 @0) + (2:09 @1) + (12:35 @2) 3.11 km (4:48 / km) +26m 4:37 / km
ahr:129 max:141 shoes: Floatride energy symmetros 2.5

Orienteering 20:06 intensity: (7 @0) + (19 @1) + (16:54 @2) + (1:15 @3) + (10 @4) + (1:21 @5) 4.08 km (4:56 / km) +51m 4:39 / km
ahr:144 max:184 shoes: Floatride energy symmetros 2.5

Rerun sprint WC final from 2016 in Aarau.

Running 9:02 intensity: (18 @1) + (8:33 @2) + (11 @3) 1.88 km (4:48 / km)
ahr:133 max:160 shoes: Floatride energy symmetros 2.5

Monday May 20 #

5 PM

Running 50:44 intensity: (37:44 @2) + (10:00 @4) + (3:00 @5) 11.03 km (4:36 / km) +75m 4:27 / km
ahr:120 max:149 shoes: Adidas Adizero Boston 10

6T, 2x600, 6x30s
Little taper session at triangle.

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

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