Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: jonny crickmore

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running28 32:30:44 229.7(8:30) 369.66(5:17) 8506
  Cross Training11 6:17:12
  Orienteering3 4:34:40 22.59(12:10) 36.35(7:33) 1353
  Drills7 1:35:00 1.86 3.0
  S+C3 1:05:00
  Total43 46:02:36 254.15 409.02 9859
  [1-5]30 37:21:19

«»
3:04
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Jul 31, 2020 #

9 AM

S+C 25:00 [0]

Mobility + core.
5 PM

Cross Training 50:00 [0]
ahr:124 max:163

20 WU
10x40/20 (3min) 7min
10 WD

Thursday Jul 30, 2020 #

8 AM

Cross Training 30:00 [0]
ahr:118 max:135

4 PM

Cross Training 15:00 [0]
ahr:108 max:118

Drills 30:00 [0]

Full Weston Park drills + plyo set.
Predicting being unable to move much next few days.

Wednesday Jul 29, 2020 #

10 AM

Cross Training 1:00:01 [0]
ahr:113 max:162

15 tempo then 10x40/20s. Sprints are an absolute pain cave and are the only things that feel like training on the turbo to me.
The rest feels as tiring as standing still but whilst dripping with sweat.
4 PM

Cross Training 15:01 [0]
ahr:110 max:120

Drills 15:00 [0]

Tuesday Jul 28, 2020 #

9 AM

Cross Training 30:01 [0]
ahr:112 max:123

S+C 30:00 [0]

Leg band stuff.
5 PM

S+C 10:00 [0]

Core

Monday Jul 27, 2020 #

9 AM

Cross Training 1:00:00 [0]
ahr:116 max:146

Worked a bit harder at times. Even got rained on which was nice.
5 PM

Cross Training 15:01 [0]
ahr:105 max:116

Drills 10:00 [0]

Sunday Jul 26, 2020 #

10 AM

Cross Training 30:01 [0]
ahr:106 max:132

Day 1/14

Got a cheap bike on a cheap turbo in the garden. Easy 30 to start with.
4 PM

Cross Training 15:01 [0]
ahr:98 max:108

Drills 10:00 [0]

Saturday Jul 25, 2020 #

Note
(rest day)

Travelling

Friday Jul 24, 2020 #

Note
(rest day)

Travelling
8 AM

Running 29:08 intensity: (4:27 @0) + (20:02 @1) + (4:24 @2) + (15 @3) 6.55 km (4:27 / km) +71m 4:13 / km
ahr:114 max:157 shoes: Saucony Jazz Mileage 3

Quick Mishka's loop before leaving.

Thursday Jul 23, 2020 #

8 AM

Running 2:22:10 [2] 25.7 km (5:32 / km) +1074m 4:35 / km
ahr:159 max:185 shoes: Roclite 275

Long run on the farm. Lovely day if not a bit windy. Struggled for 45min and a bit worried as barely ate or drank before, but perked up and felt good until 2 hours. Then a small bonk to contend with.

Wednesday Jul 22, 2020 #

2 PM

Running 58:45 intensity: (21 @0) + (12:46 @1) + (38:34 @2) + (7:02 @3) + (2 @4) 9.19 km (6:24 / km) +414m 5:13 / km
ahr:135 max:165 shoes: Asics Gel-Venture(Trail)

Butterfly creek with Laura. Love the trails on this side of the harbour.

Tuesday Jul 21, 2020 #

6 PM

Orienteering 2:54:23 intensity: (2:02 @0) + (25:27 @1) + (1:28:43 @2) + (56:09 @3) + (1:48 @4) + (14 @5) 21.67 km (8:03 / km) +1042m 6:29 / km
ahr:139 max:179 shoes: Roclite 275

3 hour night Rogaine with Laura.

30% urban 60% forest 10% searching for tapes/clue answers.
Good fun doing it with Laura as I was a bit useless at finding the answers in the circle.
Doing these makes me realise how good orienteering maps and control placements are.

Monday Jul 20, 2020 #

10 AM

Running 1:13:10 [2] 14.4 km (5:05 / km) +280m 4:38 / km
ahr:140 max:180 shoes: Roclite 275

Fun run from Brooklyn to Owhiro bay via wind turbine and red rocks. Perfect day and mostly small singletrack but runnable.

Sunday Jul 19, 2020 #

10 AM

Running 27:53 intensity: (21 @0) + (42 @1) + (21:46 @2) + (4:29 @3) + (35 @4) 6.23 km (4:28 / km) +20m 4:24 / km
ahr:140 max:168 shoes: Adidas SL20 Mileage

Warm up with strides.

Orienteering 43:46 intensity: (17 @1) + (1:40 @2) + (32:39 @3) + (8:59 @4) + (11 @5) 7.43 km (5:54 / km) +101m 5:31 / km
ahr:158 max:175 shoes: X-Talon 210

Waiterere orienteering event.

Amazing fun in a nice sand dune area and good to have well printed map, controls out and even a compass. One small and one big mistake. Had to overtake Laura twice. Getting pretty tired by the end as it is very soft underfoot.

http://obasen.orientering.se/winsplits/online/en/d...
C • Orienteering 3

Running 15:02 intensity: (15 @0) + (25 @1) + (13:59 @2) + (23 @3) 3.22 km (4:40 / km) +12m 4:35 / km
ahr:140 max:150 shoes: Adidas SL20 Mileage

WD

Saturday Jul 18, 2020 #

7 AM

Running 53:08 intensity: (53 @0) + (3:06 @1) + (34:00 @2) + (9 @3) + (5:35 @4) + (9:25 @5) 12.97 km (4:06 / km) +84m 3:58 / km
ahr:142 max:181 shoes: Adidas SL20 Mileage

Parkrun ~ 15:35

Aim was to start fast and hurt, which I managed fairly successfully. Still not getting to XC levels of hurt though.

Splits apparently 3:04, 12, 07, 10, 02

Happy with that, speed is coming back quicker than I thought. Back been a bit sore though last few days.
1 PM

Running 2:11:43 [2] 14.21 km (9:16 / km) +656m 7:32 / km
ahr:142 max:188 shoes: Roclite 275

Nice bush run with Laura and John in Tararuas.
Bit tired towards the end.

Friday Jul 17, 2020 #

10 AM

Orienteering 56:31 intensity: (2:25 @0) + (7:23 @1) + (42:14 @2) + (4:26 @3) + (3 @4) 7.25 km (7:47 / km) +210m 6:48 / km
ahr:134 max:164 shoes: Roclite 275

Tunnel Gully orienteering testing a course.
4 PM

Running 46:04 [2] 10.38 km (4:26 / km) +78m 4:17 / km
ahr:150 max:168 shoes: Adidas SL20 Mileage

Easy with strides

Thursday Jul 16, 2020 #

10 AM

Running 1:40:06 [2] 16.76 km (5:58 / km) +840m 4:47 / km
ahr:173 max:190 shoes: Roclite 275

Fun trails round Wainui. Semi effort in the middle as there was a super fun techy ridge track.
Final descent was a bit sketchy in the wet.

Wednesday Jul 15, 2020 #

11 AM

Running 1:00:23 intensity: (40:23 @2) + (10:00 @4) + (10:00 @5) 13.99 km (4:19 / km) +86m 4:11 / km
ahr:124 max:139 shoes: Adidas SL20 Mileage

Mona on riverbank. Both feeling tired and this is a bit of a cop out session but did the job.

Aimed for sub 3 and sub 4 for rep and recovery respectively. Tailwind for first 10 then a grind on the return and rep pace slipped a bit.

Interested to see the effects of GPS lag on the short laps as I'm assuming current pace is not close to instantaneous. This may be a reason for slow reps and faster recoveries. That or it takes me longer to slow down than speed up.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas SL20 Mileage

Tuesday Jul 14, 2020 #

7 AM

Running 44:22 [2] 9.77 km (4:32 / km) +78m 4:22 / km
ahr:140 max:175 shoes: Adidas SL20 Mileage

Easy with strides.
10 AM

Running 52:40 intensity: (12 @0) + (1:06 @1) + (27:22 @2) + (23:35 @3) + (25 @4) 7.69 km (6:51 / km) +317m 5:41 / km
ahr:145 max:172 shoes: Roclite 275

Having fun on Mt Vic trails with Laura

Monday Jul 13, 2020 #

11 AM

Running 1:27:45 [3] 21.1 km (4:10 / km) +328m 3:52 / km
ahr:124 max:155 shoes: Adidas SL20 Mileage

Easy/steady Pencarrow coast + lake Kohangapiripiri loop. Nice combo of flat gravel + hilly grass on a cracking day.

Sunday Jul 12, 2020 #

9 AM

Running 2:05:27 [2] 13.99 km (8:58 / km) +907m 6:46 / km
ahr:142 max:180 shoes: Roclite 275

Dobson Track Loop with Laura.

Saturday Jul 11, 2020 #

8 AM

Running 1:09:07 intensity: (37:07 @2) + (32:00 @4) 18.06 km (3:50 / km) +253m 3:35 / km
ahr:127 max:144 shoes: Adidas SL20 Mileage

10 lap tempo round Karori park with big Wellington Scottish group. So nice to be back in a big pack of people fitter than me. Held on with the front, even if I went a bit deeper at the end.

The GPS is off a bit so however much I wish I ran a sub 32 10k it is more like 9.75k so average pace of 3:16, which I am still over the moon about.

Warm down watching an Olympian floating round some k reps followed by some French Toast thanks to Ali was pretty ideal.

Drills 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas SL20 Mileage

5 PM

Running 36:12 intensity: (16 @0) + (1:01 @1) + (32:49 @2) + (2:06 @3) 5.55 km (6:32 / km) +249m 5:20 / km
ahr:138 max:157 shoes: Roclite 275

Fridge track. Remembered a headtorch this time.

Friday Jul 10, 2020 #

9 AM

Cross Training 57:06 [0]
ahr:116 max:147

17.8 +142

Nice cycle with Laura.
3 PM

Running 45:59 [2] 10.06 km (4:34 / km) +78m 4:24 / km
ahr:150 max:186 shoes: Adidas SL20 Mileage

Easy bridges + Mishka.

Thursday Jul 9, 2020 #

8 AM

Running 1:10:15 [2] 11.18 km (6:17 / km) +491m 5:09 / km
ahr:160 max:179 shoes: Roclite 275

Hilly farm before breakfast.
3 PM

Running 45:48 intensity: (26 @0) + (7:19 @1) + (30:56 @2) + (17 @3) + (5:58 @4) + (52 @5) 8.78 km (5:13 / km) +103m 4:56 / km
ahr:132 max:179 shoes: Adidas SL20 Mileage

Easy with 4x20s, 4x10s hill sprints with Laura.

Wednesday Jul 8, 2020 #

2 PM

Running 1:31:51 [2] 15.65 km (5:52 / km) +391m 5:13 / km
ahr:152 max:180 shoes: Roclite 275

First 55 playing on the single tracks in Keith George Memorial park with Laura. Then ran home with some strides integrated.

Tuesday Jul 7, 2020 #

10 AM

Running 1:12:16 intensity: (1:10 @0) + (12:20 @1) + (31:22 @2) + (4:24 @3) + (10:00 @4) + (13:00 @5) 16.54 km (4:22 / km) +82m 4:16 / km
ahr:133 max:166 shoes: Adidas SL20 Mileage

10T(3) 6x~730m (90)

The intervals were tough but happy with it.

Monday Jul 6, 2020 #

10 AM

Running 1:06:17 [2] 13.19 km (5:01 / km) +515m 4:12 / km
ahr:145 max:186 shoes: Asics Gel-Venture(Trail)

Easy hilly farm.

Sunday Jul 5, 2020 #

7 AM

Running 2:05:15 [3] 29.45 km (4:15 / km) +102m 4:11 / km
ahr:168 max:192 shoes: Adidas SL20 Mileage

Back to Church.

Nice long run with a who's who of Wellington and Hutt valley runners. First and last laps solo. Meant to do about 24k but whilst doing the mid run calculations I was looking at lap distance not total so a bit more than planned but all good.

Saturday Jul 4, 2020 #

7 AM

Running 18:50 intensity: (16 @0) + (12 @1) + (17:35 @2) + (28 @3) + (11 @4) + (8 @5) 4.06 km (4:38 / km)
ahr:141 max:176

Running race 15:57 [4] 5.02 km (3:11 / km) +1m 3:11 / km
ahr:147 max:167 shoes: Adidas SL20 Mileage

Lower Hutt Parkrun.

Felt good to race and surprised how well I ran. Slight tail for 2.5 then headwind return, but I started a bit steady and smashed the return and pulled away from everyone, mostly on the 200m mud section where everyone's next % didn't perform too well.

Hoping to do some more Jack Daniels type training instead of the Fallas hill running approach I've been on for the last 5 months due to injury.

Running 20:06 intensity: (20 @1) + (1:19 @2) + (17:53 @3) + (34 @4) 3.49 km (5:45 / km) +79m 5:10 / km
ahr:153 max:166

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

4 PM

Running 36:17 intensity: (16 @0) + (1:32 @1) + (34:29 @2) 5.48 km (6:37 / km) +233m 5:28 / km
ahr:136 max:148 shoes: Roclite 275

Easy fridge track. It was much darker than expected so a few sketchy moments.

Friday Jul 3, 2020 #

11 AM

Running 40:32 intensity: (11 @0) + (56 @1) + (36:18 @2) + (3:07 @3) 8.6 km (4:43 / km)
ahr:138 max:162 shoes: Adidas SL20 Mileage

Easy with Laura along waterfront. It changed from winter yesterday to summer today, just lovely.

Thursday Jul 2, 2020 #

3 PM

Running 56:22 intensity: (34 @0) + (2:38 @1) + (51:30 @2) + (1:23 @3) + (17 @4) 12.06 km (4:40 / km) +88m 4:30 / km
ahr:135 max:167 shoes: Adidas SL20 Mileage

Riverside plod in more crap weather.

Wednesday Jul 1, 2020 #

11 AM

Running 1:31:54 [2] 16.34 km (5:37 / km) +600m 4:45 / km
ahr:147 max:172 shoes: Roclite 275

Another stupidly windy day so trying to stay sheltered.

« Earlier | Later »