Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jonny crickmore

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+m
	Running	49	31:02:37	250.57	(7:26)	403.25	(4:37)	3710
	Orienteering	10	6:29:00	49.12	(7:55)	79.05	(4:55)	1241
	S+C	8	6:05:00
	Drills	12	2:15:00	8.39	(16:06)	13.5	(10:00)
	Cross Training	1	1:20:00
	Total	55	47:11:37	308.08		495.8		4951
	[1-5]	52	39:46:37
averages - weight:65.6kg

2:49

0:00

» now

Monday Apr 30, 2018 #

8 AM

Running 30:26 [2] 7.03 km (4:20 / km) +34m 4:13 / km
shoes: Asics Mileage 11

Easy round the meadows. Lovely morning. Feeling tired after racing and a lot of travelling.

5 PM

Running 31:53 [2] 7.28 km (4:23 / km) +134m 4:01 / km
shoes: Asics Mileage 11

S+C 55:00 [0]

Sunday Apr 29, 2018 #

7 AM

Running 15:03 [2] 3.28 km (4:35 / km) +7m 4:32 / km
shoes: Asics Mileage 11

Shakeout round Bicester

12 PM

Running 15:39 [2] 3.24 km (4:50 / km) +76m 4:20 / km
shoes: Inov8 Arctictalon

WU. Needed as was rather chilly

Orienteering 58:50 11.66 km (5:03 / km) +272m 4:31 / km
shoes: Inov8 Arctictalon

BUCS Individual -- 1st

Looking forward to this as thought the area looked great. It didn't disappoint, was a southerners dream. Fast forest, nice path network but enough veg and holes to be interesting.

Only one big mistake 7 (2min) where I came off my AP (the pit on the path junction about 30m from the control) twice and still couldn't find it. I think I managed to go straight through the thicket twice without realising. Otherwise just a load of small time losses from bad directions and misses in the circle.

With all the gaffling (nested phi) I saw lots of people but apart from a brief 3 controls with Phil Vokes (whom I overtook 3 times in those 3 controls due my awful direction) I was happily by myself, running well and felt way too good at the end. Well compared to the JK when I had to stagger in every day.

http://www.tvoc.org.uk/application/documents/event...

Running 12:37 [2] 2.47 km (5:06 / km) +29m 4:49 / km
shoes: Inov8 Arctictalon

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

Saturday Apr 28, 2018 #

8 AM

Running 29:31 [2] 6.02 km (4:54 / km) +9m 4:52 / km
shoes: Asics Mileage 11

Easy with Tam and Nixon from Travelodge

3 PM

Running 10:05 [2] 2.25 km (4:28 / km) +6m 4:25 / km
shoes: Inov8 Arctictalon

Little jog around arena

Orienteering 31:51 [2] 5.94 km (5:22 / km) +160m 4:44 / km
shoes: Inov8 Arctictalon

Wasn't going to run the relay but turned up and Will said they had a space in a SPOOK/AROS team with Purko so decided I would just jog round 3rd leg pretending to be Elkington. Was going to try and not interfere. Didn't see anyone though until the long path leg when I saw a Loughborough person going slowly and was like I don't want to wait behind so absolutely smashed it for about 1min to drop them. Turns out it was like their 2nd or 3rd team so didn't matter.
Then caught up Tam and just stayed behind him for the last 2 controls.

Friday Apr 27, 2018 #

9 AM

Running 1:02:54 [2] 12.89 km (4:53 / km) +386m 4:15 / km
shoes: Asics Mileage 11

Easy on AS. Such a nice day so decided to head to AS. Not done this for so long. Uphills were a bit of a grind.

Thursday Apr 26, 2018 #

7 AM

Running 12:00 [2] 2.6 km (4:37 / km)
shoes: Asics Mileage 10

S+C 1:00:00 [0]

5 PM

Running 1:27:03 19.64 km (4:26 / km) +48m 4:23 / km
shoes: Asics Mileage 11

Same session as last Tuesday.

1600 (2:30)
3x[1k(2:00),3x300(40sec)] (3min).

Still a bit windy but conditions still slightly better than last time. Again ran 1600 and first two sets in mileage shoes as still ahving quad/calf problems. Then flats for last set. Quicker on the k's and similar on 3's and consideralbly quicker on 1600.

5:00
3:00,48,50,52
3:02,49,49,51
3:02,50,50,49

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Mileage 11

Wednesday Apr 25, 2018 #

9 AM

Running 55:54 [2] 12.24 km (4:34 / km) +117m 4:21 / km
shoes: Asics Mileage 10

Tuesday Apr 24, 2018 #

7 AM

Running 26:04 [2] 5.95 km (4:23 / km) +44m 4:13 / km
shoes: Asics Mileage 10

Trying to get back into a routine that hasn't been around for months.

4 PM

Running 1:08:59 15.74 km (4:23 / km) +263m 4:03 / km
shoes: Asics Mileage 11

Nice evening so home over Bonaly and the golf course. A steady effort up the hill some fun down the hill and then threw in some variable short efforts on the flat back home. Legs and stomach both okay but not brilliant as expected. Forgot how much I find the run home from Blackford pond such a grind.

Monday Apr 23, 2018 #

11 AM

Running 29:21 [2] 6.49 km (4:31 / km) +92m 4:13 / km
shoes: Asics Mileage 10

5 PM

Running 31:46 [2] 7.21 km (4:25 / km) +5m 4:24 / km
shoes: Asics Mileage 10

S+C 50:00 [0]
weight:65.6kg

Sunday Apr 22, 2018 #

Drills 25:00 [2] 2.5 km (10:00 / km)

All drills over the weekend

9 AM

Running 13:27 [2] 2.62 km (5:08 / km) +2m 5:07 / km
shoes: Asics Mileage 10

Orienteering 23:15 [4] 6.12 km (3:48 / km) +1m 3:48 / km
shoes: Asics Mileage 10

Mass start sprintervals in Selby with a load of extra barriers. Skipped some bits and jogged it in to try and save the legs a bit as they were struggling. Some places I managed to get the navigation good enough to stay in contention but in general getting dropped.

Running 12:21 [2] 2.28 km (5:25 / km) +2m 5:23 / km
shoes: Asics Mileage 10

12 PM

Orienteering 46:34 [2] 7.53 km (6:11 / km) +62m 5:56 / km
shoes: Asics Mileage 10

Competitive Map memory against Laura on a map with lots of fake walls that changed each rep.

The normal memorise a leg give the other person the map who memorises the next leg while you run yours map memory.

Scoring is least points win and 1 point for:
Crossing a wall
Needing a look at the map
Saying you are at the control and in the wrong place.

I had a solid 0-4 lead after first 2 then went straight to course 4 which had a very hard 1 where I lost a point. Followed by a 15sec easy leg to 2 so I had no time to plan 3 which was so far and wiggly. Ended up crossing 2 walls. Then was 30m off on control placement so had to look at map and so lost 5-4.

Overall was a really fun weekend planned by GG. Now just getting back to winter style training and no serious racing for a while to give myself time to get fit.

Saturday Apr 21, 2018 #

10 AM

Orienteering 16:55 [2] 3.54 km (4:47 / km) +14m 4:41 / km
shoes: Asics Mileage 11

Jog round York uni race.

12 PM

Running 12:03 [2] 2.39 km (5:03 / km) +8m 4:57 / km
shoes: Asics Flats 2

Orienteering 9:47 [4] 2.6 km (3:46 / km) +4m 3:44 / km
shoes: Asics Flats 2

Knockout Rd1 - Course choice at uni.

Chose wrong course and was last by a bit after forked section so cruised in after that. Feeling marginally better.

Running 9:07 [2] 1.69 km (5:23 / km)
shoes: Asics Flats 2

WD collecting controls

4 PM

Running 12:09 [2] 2.41 km (5:02 / km) +9m 4:57 / km
shoes: Asics Mileage 10

Orienteering 20:44 5.65 km (3:40 / km) +22m 3:36 / km
shoes: Asics Mileage 10

2 more knockout sprints. Got a little bit more screwed by map on the first one. So was at back with Chris but had a nice battle.
Then a very busy unforked one in York centre. Yoyoing off the back and catching back up when it got busy. Was too slow to keep up when it got fast though.
Good fun and my stomach improving as the legs deteriorate.

Running 13:21 [2] 2.4 km (5:33 / km) +6m 5:29 / km
shoes: Asics Mileage 10

WD on the wall

Friday Apr 20, 2018 #

7 AM

Running 35:33 [2] 7.33 km (4:51 / km) +160m 4:22 / km
shoes: Asics Mileage 11

Stayed low today then climbed up past the mountain goats.

7 PM

Running 19:40 [2] 4.28 km (4:36 / km) +6m 4:34 / km
shoes: Asics Mileage 10

WU. Legs and stomach both not feeling fantastic. Don't think racing at 8:30 helped though.

Running 23:27 [5] 7.15 km (3:17 / km)

Scottish 10000m.

Decided to just try and run a respectable time and see what happens. So set my aim of 75's.

Laura took splits from where she was watching at about 310m hence the weird first one.

61.3
75.3
73.7
74.0
75.5
75.4
75.3
75.7
76.3
78.2
77.9
80.9
81.0
82.5
84.4
85.2
87.8

Started off in a nice pack hitting the times and it was hard but not ridiculously so. Still probably too quick. Legs were getting tired after 5k but stomach had enough so was left to a shuffle and going so slowly, then just called it a day.
In a rough state straight after with stomach cramps alongside some sore legs. Nearly bailed on York as all I wanted to do was lie on the floor all weekend.
Very glad I didn't though as after this I felt fine in stomach when not running and just some discomfort when running hard.

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

Thursday Apr 19, 2018 #

10 AM

Running 31:47 [2] 7.07 km (4:30 / km) +82m 4:15 / km
shoes: Asics Mileage 11

Escaped for an hour for a jog and some stretching/mobility in the sun. Stomach slightly better. Upper legs feeling battered. Struggling to recover from gym/sessions at the moment.

Wednesday Apr 18, 2018 #

7 AM

Running 21:08 [2] 4.28 km (4:56 / km) +59m 4:37 / km
shoes: Asics Mileage 10

Short easy one in Bristol before conference. Like being back in Sheffield with the hills. Stomach not happy so kept it short.

5 PM

Running 1:21:23 [2] 16.23 km (5:01 / km) +318m 4:34 / km
shoes: Asics Mileage 10

Run with Ben and Adam. Ridiculously nice day and a really nice route. The sort of trail running I wish I could do more often. Also wish I could of it enjoyed more but stomach was pretty bad so just shuffling. Had to walk at the end. Think I ate something bad last night.

Tuesday Apr 17, 2018 #

11 AM

Running 1:29:30 19.98 km (4:29 / km) +43m 4:26 / km
shoes: Asics Mileage 10

Session with Liam
Stole it off Dane as it seemed good but made up my own recoveries.
1600 (2:30)
3x[1k(2:00),3x300(40sec)] (3min).

Crazy wind so put watch away on the 1600 and it ended up being extremely cruisey but did at least feel that way. Then just struggling round. Another one in the bank though. Hoping the fitness will come at some point soon but nothing important coming up in near future.

C • Session 6

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

Monday Apr 16, 2018 #

9 AM

Running 28:24 [2] 6.32 km (4:30 / km) +12m 4:27 / km
shoes: Asics Mileage 10

5 PM

Running 32:35 [2] 6.98 km (4:40 / km) +97m 4:22 / km
shoes: Asics Mileage 10

S+C 45:00 [0]

Sunday Apr 15, 2018 #

10 AM

Running 1:30:44 [2] 19.09 km (4:45 / km) +153m 4:34 / km
shoes: Asics Mileage 11

50min by myself then shadowing Laura on sprint training round deans.

Saturday Apr 14, 2018 #

8 AM

Running 20:13 [2] 4.37 km (4:38 / km) +62m 4:19 / km
shoes: Asics Mileage 10

Shakeout before uni's 5000. Lots of DOMS from yesterday.

Plan is run 15:30 in flats then some k's and see how hard it is to decide how fast to run BMC 10000 on Friday.

12 PM

Running 1:40:37 17.67 km (5:42 / km) +5m 5:41 / km
shoes: Asics Flats 2

Well I didn't run 15:30 (38) and it wasn't very easy. Then had only 6min off and did 3x1.3K off 2min. Was rather grim. Got the session done and a new target of beat badboy's time (31:22) from CG on Friday.

Thankfully still got the win despite being hunted down by Liam who ran a huge PB.

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

4 PM

Running 21:12 [2] 4.67 km (4:32 / km)
shoes: Asics Mileage 10

WU and WD for 4x400

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

Running 58 [5] 0.4 km (2:25 / km)

Sub 60 finally after about 7 60-62sec laps in last few years. Also team got silver which was nice.

Friday Apr 13, 2018 #

8 AM

Running 29:29 [2] 6.74 km (4:22 / km) +44m 4:14 / km
shoes: Asics Mileage 10

S+C 45:00 [0]

4 PM

Running 31:31 [2] 6.63 km (4:45 / km) +52m 4:35 / km
shoes: Asics Mileage 11

Easy with Laura with few strides thrown in.

Thursday Apr 12, 2018 #

7 AM

Note

Turns out my alarm has a silent mode(why?) so woke up at 7:45 when Laura's went off. Jogged to gym feeling very tired. Then nobody in performance and I had to leave by 8:45 anyway so just skipped it and went to work.

C • Silent alarm 1

3 PM

Running 1:06:10 15.9 km (4:10 / km) +124m 4:00 / km
shoes: Asics Mileage 11

Tempo on WoL then sprints along canal. Trying to only do 2.5 sessions a week for the moment so this was a nice half session.

Wednesday Apr 11, 2018 #

9 AM

Running 56:20 [2] 13.39 km (4:13 / km) +89m 4:04 / km
shoes: Asics Mileage 10

Tuesday Apr 10, 2018 #

12 PM

Running 25:32 [2] 5.73 km (4:27 / km) +51m 4:16 / km
shoes: Asics Mileage 10

5 PM

Running 1:15:11 17.83 km (4:13 / km) +44m 4:10 / km
shoes: Asics Mileage 10

5x3:30 (90) with last 30sec as a sort of sprint. Was more treating it as standard VO2 sitting behind AnDoug and Gav then letting them sprint off as I tried to find another gear with Alex. I think we were doing about 73/74. Not sure and not too bothered. One of the grimmest days weather wise. Cold , wet and windy.

I normally love going from work as the standard is tailwind for WU and WD today I had the double headwind and icy northern rain. Fun times.

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

Monday Apr 9, 2018 #

11 AM

Running 29:23 [2] 6.42 km (4:34 / km) +91m 4:16 / km
shoes: Asics Mileage 10

4 PM

Running 34:05 [2] 8.03 km (4:15 / km) +57m 4:06 / km
shoes: Asics Mileage 11

S+C 1:00:00 [0]

Sunday Apr 8, 2018 #

8 AM

Running 24:44 [2] 5.47 km (4:32 / km) +30m 4:24 / km
shoes: Asics Mileage 10

12 PM

Running 26:17 [2] 5.97 km (4:24 / km) +23m 4:19 / km
shoes: Asics Mileage 10

WU and WD for 800. The meet was running 15min early so a bit shorter WU jog but fine.

Running race 2:02 [5] 0.8 km (2:32 / km)

Lothian trials 800. 2:01:92

Perfect conditions and feeling okay despite yesterday's antics. Got dropped on first 100m then settled into about 6th. Went through about 30,61,92. Flew past some people on last 100. Not sure how I have so much speed/cadence but it is nice.

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

2 PM

Running 10:56 [2] 2.28 km (4:48 / km) +11m 4:41 / km
shoes: Asics Mileage 10

Running race 4:15 [5] 1.5 km (2:50 / km)

1500 -- 4:15.

Feeling quite tired warming up so didn't even have a go at 4. There were only 4 guys in my race and just stuck in at back of pack. Through 1100 in 3:12 not feeling super easy so glad I didn't try and run faster. Dropped a 62.5 to finish and take the win. Then turn round and see Laura sneak under 5 which was awesome.

Running 11:11 [2] 2.18 km (5:07 / km)
shoes: Asics Mileage 10

Short WD as train to catch.

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

Saturday Apr 7, 2018 #

12 PM

Running 9:52 [2] 2.12 km (4:39 / km) +24m 4:24 / km
shoes: Asics Mileage 10

Orienteering 53:31 11.49 km (4:39 / km) +125m 4:25 / km
shoes: x-talon 212 4

First did some solo sprint-o. Maps not greatly printed so took just jogged some bits.
Then did Interlopers head to head event with the Carcas bros. It set off stupidly fast. Unfortunately my guessing it wouldn't be SIAC backfired. It was pretty easy but good racing. On same course as Freddie who was running quicker but I would often get some nicer lines. Until the end when I got done having to punch. Then Alex missed the last control and turned out we all mp'd at 3 anyway so a successful outing.

Running 9:42 [2] 1.94 km (5:01 / km) +15m 4:49 / km
shoes: Asics Mileage 10

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

Friday Apr 6, 2018 #

3 PM

S+C 20:00 [0]

5 PM

Running 54:19 [2] 12.76 km (4:15 / km) +152m 4:01 / km
shoes: Asics Mileage 10

Thursday Apr 5, 2018 #

6 AM

Running 39:34 [2] 7.92 km (5:00 / km) +220m 4:23 / km
shoes: x-talon 212 4

5 PM

Running 32:39 [2] 6.7 km (4:52 / km) +146m 4:24 / km
shoes: Asics Mileage 10

Easy with Laura round the seat.
Allowed myself to eat a lot of not great food as a treat last few days. Now ready to get serious again and start season part 2. Making sure I recover from JK though.

Wednesday Apr 4, 2018 #

7 AM

S+C 30:00 [0]

Easy gym followed by a large breakfast.

10 AM

Cross Training 1:20:00 [0]

Very snowy, muddy mountain biking.
13.3 -460m

Tuesday Apr 3, 2018 #

6 PM

Running 28:37 [2] 5.17 km (5:32 / km) +150m 4:50 / km
shoes: x-talon 212 4

Up at Crieff for work. Obviously feeling tired but this run was more I needed to get outside and get some headspace. Loved the run on the Knock. Really creepy in misty snowy woods with dark starting to set in.

Monday Apr 2, 2018 #

6 AM

Running 10:28 [2] 2.11 km (4:57 / km) +16m 4:47 / km
shoes: Asics Mileage 10

Slushy roads and rain. My favourite.

11 AM

Running 10:06 [2] 1.96 km (5:09 / km) +9m 5:02 / km
shoes: Inov8 Arctictalon

Orienteering 21:30 4.13 km (5:13 / km) +123m 4:32 / km
shoes: Inov8 Arctictalon

JK Relay -- 1st!!!

2013-2018 3rd,2nd,2nd,4th,2nd and 1st

Safe to say this was has been bugging me for a while. Again we had a good shot but so did many other teams. Carcas was solid on first leg. Job done. Went out about a minute behind Tom and Jamie and with Duncan and Joe and there was some others about too.

Set off hard and seemed leading my pack as I nailed my one and pretty good to two. Saw Jamie at 3 and then Tom to my 4. 4/6 of JWOC 2012 leading the race now as Tom put it. From here I just ran at the front trying to press the pace to get some gaps. A slight direction error out of 9, Duncan got ahead briefly but soon regained the lead and kept up the grind.
I don't know what happened behind me I never looked. Duncan was the only person I realised about.

I knew I was going well and was hoping to get some sort of gap. By 14 I had 10 seconds according to splits then apparently the guys behind went a different way/missed. I didn't realise I just pressed on up the hill trying to get every second I could. Finished and realised it was a big gap.

Was confident in Sasha but still very nervous as Orienteering is a pretty unpredictable sport but seeing him at the end with a lead was amazing. So good to finally win this after many years of being so close.

Also I thought the organisation and planning was very good today. Everything went smoothly (from my perspective) in less than ideal conditions.

Running 16:01 [2] 2.87 km (5:35 / km) +27m 5:20 / km
shoes: Inov8 Arctictalon

Sunday Apr 1, 2018 #

9 AM

Running 11:51 [2] 2.56 km (4:38 / km) +16m 4:30 / km
shoes: Asics Mileage 10

1 PM

Running 11:53 [2] 2.38 km (5:00 / km) +28m 4:43 / km
shoes: Inov8 Arctictalon

Orienteering 1:46:03 20.4 km (5:12 / km) +459m 4:40 / km
shoes: Inov8 Arctictalon

JK Long 5th +6:27

Set off steady as didn't fancy a grim bonking long. Awful compass work and telling lack of practice as I made many mistakes in the first 30min losing around 3min. Surprised not to see Sasha. Still feeling good but more poor orienteering on 17,18,19 he caught me. I had decided on left through the green to 19 as there was a path the whole way. There wasn't. Lost 2min, skin and blood bashing through green. Looking down the splits there are a fair few who did this. Annoying on what should have been a 50/50 choice.

Then I was just behind Sasha mostly. Not struggling to keep up and took the lead occasionally but he was undeniably better. I had heard and seen Spongey catching us for quite a while but it seemed to take a long time for him to get to us. The join happened just before the long leg.

It was a well planned long leg (so why was it the only one on the 18k course!) and all three went different ways. Eventually me and Sponge ended on path together and he pulled out about 30m on me and then after 8min of running Sasha appears 1 metre in front grinning. After that I was just hanging on.

I enjoyed today a lot but as I am not overly bothered by forest at the moment I just chose to think comically at the planning/controlling/mapping errors.

There was a fair few good legs and I got caught out but in general
it was a pretty boring course with only one long leg and pretty much all medium legs.
The line from 22-28 was bad. I planned the route the 28 but spotted my error just before but can totally see how people went the wrong way.
The road was possibly on the optimum left route to 29 and roads were OOB but not marked on the map.

Running 11:35 [2] 1.94 km (5:58 / km) +19m 5:41 / km
shoes: Inov8 Arctictalon

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Arctictalon

« Earlier | Later »