Attackpoint - performance and training tools for orienteering athletes

Training Log: jonny crickmore

In the last 7 days:

activity	#	time	miles		km		+m
Running	9	4:02:31	29.52	(8:13)	47.5	(5:06)	971
Orienteering	4	1:17:13	11.08	(6:58)	17.83	(4:20)	165
Drills	2	20:00	1.24	(16:06)	2.0	(10:00)
Total	9	5:39:44	41.84	(8:07)	67.33	(5:03)	1136
[1-5]	9	5:31:53

1:29

0:00

Tuesday May 28 #

10 AM

Running 6:00 1.18 km (5:04 / km) +15m 4:46 / km
ahr:112 max:126

Orienteering 33:35 6.85 km (4:54 / km) +49m 4:44 / km
ahr:138 max:164

Running 4:53 1.05 km (4:38 / km)
ahr:126 max:135

2 PM

Running 20:23 3.77 km (5:25 / km) +157m 4:29 / km
ahr:128 max:146

Orienteering 16:18 3.53 km (4:37 / km) +101m 4:02 / km
ahr:151 max:174

Running 8:31 1.71 km (4:58 / km)
ahr:139 max:148

Monday May 27 #

7 AM

Running 51:13 10.03 km (5:06 / km) +274m 4:30 / km
ahr:115 max:135 shoes: Floatride energy symmetros 2.5

Nice run round the Wald with Will, Nathan and Freddie before heading to Italy.

Sunday May 26 #

8 AM

Running 14:19 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 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 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 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 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 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 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