Attackpoint AR - performance and training tools for adventure athletes

Training Log: jonny crickmore

In the last 7 days:

activity	#	time	miles		km		+m
Running	9	5:01:13	39.58	(7:37)	63.69	(4:44)	547
Orienteering	4	1:25:04	13.11	(6:29)	21.1	(4:02)	62
Cross Training	1	1:00:01
S+C	1	55:00
Drills	3	40:00	2.49	(16:06)	4.0	(10:00)
Total	11	9:01:18	55.17		88.79		608
[1-5]	11	7:59:08

1:59

0:00

Wednesday Apr 24 #

6 AM

Running 12:03 2.57 km (4:41 / km) +19m 4:31 / km
ahr:127 max:147 shoes: Floatride energy symmetros 2.5

To gym

S+C 55:00 [0]

Tuesday Apr 23 #

7 AM

Running 26:35 5.48 km (4:51 / km) +79m 4:31 / km
ahr:126 max:142 shoes: Salomon XT Inari

Baby Rivelin

5 PM

Running 1:19:37 18.35 km (4:20 / km) +43m 4:17 / km
ahr:122 max:152 shoes: Takumi sen 8

3x200 (75s 200m)
8x600 (1:50 300m)
3x200 (75s 200m)

About 32/33 for 200s into headwind and 1:46-1:48 for 600s. Bit slower than intended but understandably tired and left calf getting tight again. Still confident of some benefit though.

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

Sunday Apr 21 #

Drills 15:00 [2] 1.5 km (10:00 / km)
shoes: Floatride energy symmetros 2.5

9 AM

Running 14:55 3.23 km (4:37 / km) +36m 4:22 / km
ahr:132 max:145 shoes: Floatride energy symmetros 2.5

Orienteering 7:38 2.27 km (3:22 / km)
ahr:128 max:146 shoes: Floatride energy symmetros 2.5

Running 11:26 2.16 km (5:17 / km) +9m 5:11 / km
ahr:135 max:160 shoes: Floatride energy symmetros 2.5

Orienteering 7:34 2.21 km (3:25 / km)
ahr:146 max:169 shoes: Floatride energy symmetros 2.5

Running 9:45 2.02 km (4:49 / km)
ahr:149 max:155 shoes: Floatride energy symmetros 2.5

12 PM

Running 12:54 2.6 km (4:58 / km) +16m 4:49 / km
ahr:146 max:176 shoes: Floatride energy symmetros 2.5

Orienteering 27:08 [4] 6.99 km (3:53 / km)
ahr:156 max:179 shoes: Floatride energy symmetros 2.5

Running 13:15 2.57 km (5:10 / km) +5m 5:07 / km
ahr:143 max:175 shoes: Floatride energy symmetros 2.5

Saturday Apr 20 #

Drills 15:00 [2] 1.5 km (10:00 / km)
shoes: Floatride energy symmetros 2.5

10 AM

Running 15:08 3.46 km (4:23 / km)
ahr:127 max:140 shoes: Floatride energy symmetros 2.5

Orienteering 23:12 [4] 5.21 km (4:27 / km) +20m 4:22 / km
ahr:146 max:178 shoes: Takumi sen 8

Bath Uni - Four mass start gaffled intervals with about 5 min rest.

Pretty useless in each one.
1st control of first loop I ran to my control but it was supposed to be on a tree and this was definitely a bush. So I panicked and ran off towards other gaffles and turns out the tree had been eaten by the bush. Good for the rest though.

2nd control on 2nd loop, nailed the underground route but made a parallel in that I ran right past the control but thought I was a row over.

3rd loop I just jumped an uncrossable fence then jumped back, not ideal.

4th loops got a good route to 1 but got confused, then understood the multi-level well but turned round at some building works instead of piling through and lost a load of time.

Great area, great courses, good fun and in hindsight I wasn't as bad as it felt but still just not with it this morning. Thankfully I was a lot better in 2018.

Running 14:51 [2] 2.6 km (5:43 / km) +19m 5:31 / km
ahr:156 max:186 shoes: Floatride energy symmetros 2.5

2 PM

Running 13:54 3.01 km (4:37 / km) +41m 4:19 / km
ahr:135 max:148 shoes: Floatride energy symmetros 2.5

Orienteering 19:32 [4] 4.42 km (4:25 / km) +42m 4:13 / km
ahr:115 max:129 shoes: Floatride energy symmetros 2.5

Three Sprintervals Bristol uni Halls.

Small time gaps.

Off first on the first one and much more comfortable by myself and doing some good things.
Last on the second one and again really pretty good, getting some key routes and spotting the decoy barriers.
Third one set off behind Will and Ben and got on the back of Will for an extreme burn up for the last uphill section. Impressive by Will to hold the very high pace all all the way to the end with barely a step wrong with me and Ben breathing down his neck.

Running 14:05 2.63 km (5:21 / km) +42m 4:57 / km
ahr:149 max:184 shoes: Floatride energy symmetros 2.5