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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 28 days ending Feb 28, 2019:

activity # timemileskm+mload
  Orienteering21 15:45:37 79.5(11:54) 127.94(7:23) 2446666.4
  Running38 14:43:42 101.69 163.66 2646479.3
  Football3 4:01:50 11.47(21:05) 18.46(13:06)140.9
  Core9 2:23:0071.5
  Total54 36:54:09 192.66 310.06 50921358.1

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Thursday Feb 28, 2019 #

6 PM

Running warm up/down 12:38 [2] 2.68 km (4:43 / km) +11m 4:37 / km
shoes: Adidas Ultraboost

Orienteering 17:38 [3] 3.91 km (4:31 / km) +18m 4:24 / km
shoes: Adidas Ultraboost

Sprint course in Inch Park area.

Orienteering 16:46 [2] 2.85 km (5:53 / km) +4m 5:51 / km
shoes: Adidas Ultraboost

Trees-and-some-fences-only map. I wasn't going very straight.
7 PM

Running warm up/down 18:52 [2] 3.4 km (5:33 / km) +31m 5:18 / km
shoes: Adidas Ultraboost

Wednesday Feb 27, 2019 #

2 PM

Running 58:50 [2] 11.21 km (5:15 / km) +256m 4:43 / km
shoes: Adidas Ultraboost

Seat job. Pain was more or less gone so good news.

Tuesday Feb 26, 2019 #

2 PM

Core 16:00 [2]

5 PM

Running 49:47 [2] 9.7 km (5:08 / km) +152m 4:46 / km
shoes: Adidas Ultraboost

Monday Feb 25, 2019 #

11 AM

Running 28:06 [2] 5.95 km (4:43 / km) +125m 4:16 / km
shoes: Adidas Ultraboost

Bizarre, not a good feeling. Both my achilles were in pain for a lot of it, had to stop and sit on a bench for a bit. Took off both shoes and retied the laces to see if I'd done something wrong. Accidentally tied the left foot a bit tighter but decided to leave it to see if that was affecting me. I couldn't tell if anything had changed or not, twas weird. Could be recovering from sickness and my body is displeased, could be that I spent all week in Irocks and made a sudden return to the Ultraboost, could be poor shoe-tying...

No idea. Gonna run a short one later on to get more mileage and try to address the problem.
12 PM

Core 16:00 [2]

9 PM

Running 27:02 [2] 5.63 km (4:48 / km) +33m 4:40 / km
shoes: Adidas Ultraboost

Sunday Feb 24, 2019 #

10 AM

Core 17:00 [2]

Saturday Feb 23, 2019 #

Note

Recovery mode to beat the sickness, light running may appear.

Friday Feb 22, 2019 #

10 AM

Running 10:39 [1] 1.79 km (5:57 / km) +5m 5:52 / km
shoes: VJ Irock

Orienteering 49:15 [3] 5.56 km (8:51 / km) +156m 7:46 / km
shoes: VJ Irock

Last session in Almorox Norte. Things have been progressing well and the main thing that held me back was visibility. Kept being close to streamers and not seeing them. Overall a rather pleasing camp, lots of frustration but good experience in new terrain.



2drerun
11 AM

Running 8:38 [1] 1.34 km (6:27 / km) +17m 6:04 / km
shoes: VJ Irock

Thursday Feb 21, 2019 #

10 AM

Orienteering 56:12 [2] 6.25 km (9:00 / km) +171m 7:55 / km
shoes: VJ Irock

Started off being pretty bad and changed a lot of what I was doing halfway through and was pretty decent for the rest of it.



2drerun
4 PM

Running warm up/down 4:33 [1] 0.76 km (5:59 / km)
shoes: VJ Irock

Orienteering 47:41 [3] 7.36 km (6:29 / km) +94m 6:05 / km
shoes: VJ Irock



Changed a few things after 1 (7) and everything else was clean. Higher intensity from 16 onwards.

2drerun
7 PM

Running warm up/down 13:24 [1] 1.96 km (6:50 / km) +18m 6:32 / km
shoes: VJ Irock

Orienteering 41:33 [3] 5.09 km (8:10 / km) +129m 7:15 / km
shoes: VJ Irock



No streamer at 1. Missed 2. 5. No precision on 8. 9 and 10 were nope.

A technically disappointing night o showing in Peguerinos.

2drerun

Wednesday Feb 20, 2019 #

11 AM

Running warm up/down 10:01 [1] 1.66 km (6:02 / km) +15m 5:46 / km
shoes: VJ Irock

Orienteering 59:15 [3] 6.53 km (9:04 / km) +179m 7:59 / km
shoes: VJ Irock



Started quite badly but eventually slowed down and talked myself through the legs; heavily traded speed for good nav. Juniper was tough to fight through but left the training feeling okay.

3D Rerun
2 PM

Running warm up/down 8:10 [1] 1.3 km (6:17 / km)
shoes: VJ Irock

Orienteering 39:43 [3] 4.11 km (9:40 / km) +93m 8:41 / km
shoes: VJ Irock



Track is a bit aids to look at. I'm starting to see a pattern of being on the line but starting to doubt myself and take a sharp turn. Worrying and something that definitely needs addressing. It's apparent on 1, 5 on the first training and on 4 on the second training. Other things, like not seeing the reentrant to go up to 6, are also not good. I can't seem to stay on the line for the life of me.

With everything from the last few trainings in consideration, I think I need to put a greater focus on making a more complete plan of the leg earlier. This can potentially tackle multiple problems like turning off the line for no reason, misreading legs (see 11 on training 2), greater speed that comes with greater assurance that I know what I'm doing, more proactive vs reactive running, etc. Also need to be less shit at compass lines, they've been okay in Scotland but since coming here I've been all over the place.

3D Rerun
3 PM

Running warm up/down 9:44 [1] 1.57 km (6:12 / km) +22m 5:48 / km
shoes: VJ Irock

Tuesday Feb 19, 2019 #

10 AM

Running warm up/down 13:31 [1] 2.07 km (6:32 / km) +40m 5:57 / km
shoes: VJ Irock

Orienteering 57:56 [3] 8.1 km (7:09 / km) +147m 6:33 / km
shoes: VJ Irock

Some tricky rocky sessions paired with some really sketch orienteering.



Very sketch indeed.
2 PM

Running warm up/down 5:25 [2] 0.65 km (8:20 / km) +59m 5:44 / km
shoes: VJ Irock

Orienteering 44:10 [3] 5.04 km (8:46 / km) +118m 7:51 / km
shoes: VJ Irock

Technical intervals downhill. First two intervals were shit because screwed up first control both times but as time went on I got much better at navigating. It hasn't clicked yet how to be better.



Watch paused right before I hit 23 for the second time and restarted at 24. I took the trail then popped in.

Monday Feb 18, 2019 #

9 AM

Running warm up/down 3:41 [2] 0.62 km (5:56 / km) +22m 5:03 / km
shoes: VJ Irock

Orienteering 29:21 [2] 4.8 km (6:07 / km) +97m 5:33 / km
shoes: VJ Irock

Taking it at an easy pace in Hoyo de Pinares, the same map as the MOM Middle. Very open stuff with good navigation. Nose hasn't cleared up quite yet.

10 AM

Running warm up/down 4:43 [2] 0.79 km (5:58 / km)
shoes: VJ Irock

3 PM

Orienteering 48:13 [2] 5.59 km (8:38 / km) +142m 7:39 / km
shoes: VJ Irock

Got brutalized. On we go.

7 PM

Running warm up/down 10:00 [2] 1.65 km (6:04 / km) +28m 5:35 / km
shoes: VJ Irock

Orienteering 45:40 [3] 6.38 km (7:09 / km) +154m 6:23 / km
shoes: VJ Irock

Night-O at Almorox. This one was taken slightly harder with 30 second interval starts. Muscles feel stronger so knock on wood that everything will be alright pretty soon. A few mistakes but there were definitely some positives mixed in there as well. So, so many mistakes so far just three days into the camp but I'm just gonna have to take the L and keep going at it without letting up.

8 PM

Running warm up/down 4:00 [2] 0.53 km (7:33 / km) +12m 6:47 / km
shoes: VJ Irock

Sunday Feb 17, 2019 #

10 AM

Running warm up/down 8:23 [2] 1.5 km (5:35 / km)
shoes: VJ Irock

Orienteering (Long) 1:35:57 [3] 10.26 km (9:21 / km) +264m 8:17 / km
shoes: VJ Irock

Oh boy that was not good.
11 AM

Running warm up/down 9:53 [2] 1.85 km (5:21 / km) +10m 5:12 / km
shoes: VJ Irock

Saturday Feb 16, 2019 #

10 AM

Running warm up/down 6:17 [2] 1.18 km (5:19 / km) +19m 4:56 / km
shoes: VJ Irock

Orienteering (Middle) 31:53 [4] 5.74 km (5:33 / km) +71m 5:14 / km
shoes: VJ Irock

A good run marred by two mistakes and not hitting top speeds but I'm pretty pleased.
4 PM

Running 15:53 [2] 2.33 km (6:49 / km) +44m 6:14 / km
shoes: Adidas Ultraboost

Orienteering (Sprint) 16:23 [4] 4.04 km (4:03 / km) +30m 3:55 / km
shoes: Adidas Ultraboost

The course was a little too easy but good speed. Started dropping time when I started feeling the dire consequences of not visiting the toilet.

Friday Feb 15, 2019 #

6 PM

Orienteering (Model) 18:47 [1] 1.71 km (10:59 / km) +67m 9:11 / km
shoes: VJ Irock

7 PM

Orienteering (Model) 17:39 [1] 1.34 km (13:10 / km) +40m 11:28 / km
shoes: VJ Irock

Thursday Feb 14, 2019 #

Note

Need the day off.

Wednesday Feb 13, 2019 #

Note
(sick)

2 PM

Running 1:10:00 [2] 14.44 km (4:51 / km) +241m 4:28 / km
shoes: Adidas Ultraboost

8 PM

Football 1:21:50 [2] 5.67 km (14:26 / km)

Brutal with the pasta in my belly, felt grim.

Tuesday Feb 12, 2019 #

6 PM

Running hills 54:24 [3] 9.31 km (5:51 / km) +310m 5:01 / km
shoes: VJ Irock

3x3 mins

Not pleased at all that I left, but I'll be over it by tomorrow. In the end it's a decent effort.
11 PM

Core 16:00 [2]

Monday Feb 11, 2019 #

3 PM

Running 28:09 [2] 5.93 km (4:45 / km) +116m 4:19 / km
shoes: Adidas Ultraboost

Sunday Feb 10, 2019 #

11 AM

Running warm up/down 10:04 [2] 1.73 km (5:49 / km)
shoes: VJ Irock

12 PM

Orienteering 1:06:54 [3] 9.78 km (6:50 / km) +53m 6:40 / km
shoes: VJ Irock



Race hosted by INVOC at Anagach. Some interesting stuff, like my bad compass out of 12 and my intriguing take on 14, but it felt a lot more controlled than the night session yesterday. Decisions involving trails were poor, didn't use them enough in terrain that was tricky to move quickly in.

I need to push harder and get my average heart rate up in races. A good weekend of orienteering in the bag.

Saturday Feb 9, 2019 #

1 PM

Core 16:00 [2]

8 PM

Running warm up/down 15:40 [2] 2.96 km (5:18 / km) +16m 5:09 / km
shoes: VJ Irock

Orienteering 1:01:39 [3] 9.09 km (6:47 / km) +60m 6:34 / km
shoes: VJ Irock

Night training at Loch Vaa. Not a lot of luck with laces and compass and light but considering just the orienteering, definitely lots of weak points. Need to look at GPS a bit.

Friday Feb 8, 2019 #

4 PM

Running 31:01 [2] 6.59 km (4:42 / km) +20m 4:38 / km
shoes: Adidas Ultraboost

Easy two laps around the Meadows with Alex, Tam, and Ali.

Thursday Feb 7, 2019 #

7 PM

Running warm up/down 23:38 [2] 4.75 km (4:59 / km) +87m 4:33 / km
shoes: VJ Irock

Orienteering 38:40 [3] 7.32 km (5:17 / km) +158m 4:46 / km
shoes: VJ Irock



FwtN in the Braids. My map bag was too reflective for my headlamp which made a few decisions a bit harder, and my route choice to ten lost be a lot of time, maybe in the minute range. Good night training.
8 PM

Running warm up/down 31:53 [2] 5.83 km (5:28 / km) +69m 5:10 / km
shoes: VJ Irock

Wednesday Feb 6, 2019 #

2 PM

Core 16:00 [2]

Running 1:10:23 [2] 12.21 km (5:46 / km) +191m 5:21 / km
shoes: Adidas Ultraboost

A nice slow run in Hermitage
8 PM

Football 1:20:00 [2] 5.69 km (14:04 / km)

Loving it

Tuesday Feb 5, 2019 #

6 PM

Running hills 1:03:02 [4] 10.58 km (5:57 / km) +369m 5:04 / km
shoes: VJ Irock

5x3 mins w/ 3 mins rest, 4x30s w/ 2 mins rest sandwiched between warmup and cool down. A very muddy session today from the rain, but it wasn't bad while running. Felt stronger and made it marginally farther than last week, need to push through the barrier to make big strides though.

Running 10:00 [1]

Before hills.

Monday Feb 4, 2019 #

11 AM

Running 49:36 [2] 10.34 km (4:48 / km) +141m 4:29 / km
shoes: Adidas Ultraboost

12 PM

Core 14:00 [2]

Sunday Feb 3, 2019 #

10 AM

Note







Maps from yesterday. The second compass exercise went far, far better than the first after I got used to it, and the route choice course was well fun. Cheers to Pedders for some great training.

I don't know why the maps are upside down but it's not big enough of a problem to sweat over.
2 PM

Football 1:20:00 [3] 7.1 km (11:16 / km)

Four games, 20 minutes each, 5 a side, great time.
10 PM

Core 16:00 [2]

Saturday Feb 2, 2019 #

12 PM

Running 17:08 [2] 3.48 km (4:55 / km) +56m 4:33 / km
shoes: VJ Irock

Orienteering 12:20 [2] 1.91 km (6:27 / km) +55m 5:39 / km
shoes: VJ Irock

Orienteering 11:20 [2] 1.99 km (5:42 / km) +43m 5:08 / km
shoes: VJ Irock

Orienteering 20:42 [2] 3.19 km (6:29 / km) +103m 5:35 / km
shoes: VJ Irock

1 PM

Running 17:14 [2] 3.37 km (5:07 / km) +26m 4:55 / km
shoes: VJ Irock

Friday Feb 1, 2019 #

2 PM

Running 44:20 [2] 9.02 km (4:55 / km) +85m 4:42 / km
shoes: Adidas Ultraboost

A sunny day makes for a warm time. A nice run around with Ali and a bit of Matt with legs feeling quite ploddy.
3 PM

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas Ultraboost

Home
9 PM

Core 16:00 [2]

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