Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Running34 19:14:02 128.8(8:58) 207.29(5:34) 2900810.1
  Orienteering16 11:28:50 67.51(10:12) 108.65(6:20) 1117522.7
  Strength6 7:10:00
  Cross Training1 30:0015.0
  Total41 38:22:52 196.32 315.94 40171347.8
  [1-5]35 31:12:52

«»
2:21
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Feb 29, 2020 #

11 AM

Running 10:55 intensity: (19 @1) + (38 @2) + (9:17 @3) + (41 @4) 1.87 km (5:50 / km)
ahr:155 max:172 shoes: Asics GT-2000 7

Orienteering 14:13 intensity: (20 @1) + (17 @2) + (2:37 @3) + (10:59 @4) 3.48 km (4:05 / km) +19m 3:58 / km
ahr:170 max:186 shoes: Asics GT-2000 7



Higher effort, HR was high at the end and was breathing quite hard, still a little ill. Enjoyed the course, tried not to go into this with any plans or ideas and just to run it at a good pace. Grass was pretty wet.

3DRerun

Running 15:36 intensity: (36 @1) + (2:33 @2) + (12:09 @3) + (18 @4) 2.7 km (5:46 / km)
ahr:154 max:170 shoes: Asics GT-2000 7

Orienteering 15:42 intensity: (11 @1) + (3:14 @2) + (11:14 @3) + (53 @4) + (10 @5) 3.41 km (4:36 / km) +27m 4:26 / km
ahr:157 max:193 shoes: Asics GT-2000 7



Had clearly less energy that earlier so took it a bit slower, don't think I could have gone much faster. Think 3 was an interesting route choice but don't think anyone went right to test that. Execution not as good as the first course, am keen to recover properly, think I've been a little meh for a bit now.

3DRerun

Running 2:29 intensity: (15 @1) + (1:12 @2) + (1:02 @3) 0.43 km (5:47 / km)
ahr:146 max:162 shoes: Asics GT-2000 7

Friday Feb 28, 2020 #

7 PM

Running 33:21 intensity: (13 @1) + (3:53 @2) + (24:55 @3) + (4:20 @4) 6.48 km (5:09 / km) +40m 4:59 / km
ahr:158 max:177 shoes: Asics GT-2000 7

Very domsy, took a few minutes to not feel stiff. We'll see how tomorrow goes.

Thursday Feb 27, 2020 #

1 PM

Strength 1:15:00 [0]

gym
5 PM

Running 1:03:54 intensity: (19:52 @1) + (37:13 @2) + (6:14 @3) + (35 @4) 11.3 km (5:39 / km) +111m 5:24 / km
ahr:133 max:181 shoes: Asics GT-2000 7

Up to training to check if things were runnable and hang a few tapes on bushes. Good time plodding around and seeing the boys run. Thinking of doing woods in two weeks with streamers. Time to mentally recover from the shock of the last ten minutes against Olympiacos.

Wednesday Feb 26, 2020 #

2 PM

Running 1:04:42 intensity: (38 @1) + (2:14 @2) + (19:28 @3) + (42:14 @4) + (8 @5) 12.25 km (5:17 / km) +221m 4:51 / km
ahr:165 max:189 shoes: Asics GT-2000 7

Started rough but grew into it, kept it short, playing it calm.

Tuesday Feb 25, 2020 #

6 PM

Running 54:27 intensity: (47:16 @1) + (7:11 @2) 9.17 km (5:56 / km) +43m 5:48 / km
ahr:112 max:145 shoes: Asics GT-2000 7

Keeping it easy, to drills, around the meadows, 4x30s, then home. Felt horrible on the 30s, maybe a bit of a cold.

Monday Feb 24, 2020 #

6 PM

Running 25:38 intensity: (6:07 @1) + (17:50 @2) + (1:36 @3) + (5 @4) 4.82 km (5:19 / km) +40m 5:07 / km
ahr:136 max:167

7 PM

Strength 1:15:00 [0]

GYM
8 PM

Running 5:01 intensity: (21 @1) + (4:23 @2) + (17 @3) 0.96 km (5:14 / km) +15m 4:51 / km
ahr:144 max:158

Sunday Feb 23, 2020 #

Note
(rest day)

Saturday Feb 22, 2020 #

11 AM

Running 10:03 intensity: (9:58 @1) + (5 @2) 1.56 km (6:28 / km) +2m 6:25 / km
ahr:112 max:131 shoes: VJ Bolds

Orienteering 1:01:02 intensity: (6:06 @1) + (18:53 @2) + (25:43 @3) + (10:20 @4) 9.54 km (6:24 / km) +81m 6:08 / km
ahr:151 max:183 shoes: VJ Bolds



Made the thumbnail a bit wider following complaints.

Being a bit of a spaz not long after the start but calmed down, nice bit of rebuilding confidence and then navving properly once I was back on the rails.

Friday Feb 21, 2020 #

10 AM

Running 10:04 intensity: (2:57 @1) + (7:07 @2) 1.64 km (6:07 / km)
ahr:128 max:145

Orienteering 35:54 intensity: (30:50 @1) + (5:04 @2) 5.31 km (6:46 / km) +41m 6:31 / km
ahr:121 max:139 shoes: VJ Bolds



Good run out in a bit of scrappier stuff than yesterday, a few dodgy sections to 5, 6 and 8, but compass work very good in the second half of the course. Cut off the last bit, taking a rest day and skipping the night-o tonight. A bit of confusion to 3 when I was reading the rest of the course and the path didn't have an obvious feature to bring me out of it.

Thursday Feb 20, 2020 #

11 AM

Running 10:19 intensity: (4 @1) + (15 @2) + (28 @3) + (9:20 @4) + (12 @5) 1.74 km (5:57 / km) +3m 5:54 / km
ahr:178 max:189 shoes: VJ Bolds

Orienteering 58:59 intensity: (15 @1) + (26:04 @2) + (11:48 @3) + (20:36 @4) + (16 @5) 8.69 km (6:47 / km) +48m 6:36 / km
ahr:159 max:193 shoes: VJ Bolds



Quite happy with how that's gone, worst legs were 23 and 24, 23 there were a lot of fat-ass trees to wiggle around, and 24 strayed to the left of the long hill when I wanted to be to the right of it, realized pretty much immediately and climbed over it so good correction there. A bit stop-startey in places, and was mentally on a different hill to 1 and completely relocated just over 1/3 through the leg, fine from there. Did well with visualizations but vocalized out loud my thought process a few times, want to internalize thoughts much more but for now it was useful for focus and planning.

Running 4:56 [1] 0.84 km (5:54 / km)
ahr:116 max:127 shoes: VJ Bolds

4 PM

Running 6:50 [1] 1.12 km (6:07 / km)
ahr:114 max:127 shoes: VJ Bolds

Orienteering 39:23 intensity: (2:48 @1) + (16:58 @2) + (10:13 @3) + (9:24 @4) 6.76 km (5:49 / km)
ahr:151 max:182 shoes: VJ Bolds

Started the course into known territory but quickly started feeling different getting closer to 1. Good nav, taken comfortably until about 9, then with Nixon passing by pushed to comfortably fast, taking different routes or microroutes, then out of sight in the pinball section and on the last long leg, did well at the upped pace which was the goal. Want to take one of the next sections faster, feel like I'm learning the terrain quite well and want to work on reading quicker. Mistakes on 6 and 7 were mentally quite a bad section, but settled back into it quickly.

Running 4:23 intensity: (51 @1) + (3:13 @2) + (18 @3) + (1 @4) 0.69 km (6:19 / km) +14m 5:44 / km
ahr:136 max:166 shoes: VJ Bolds

Wednesday Feb 19, 2020 #

11 AM

Running 6:29 intensity: (3:44 @1) + (2:45 @2) 1.09 km (5:58 / km) +12m 5:40 / km
ahr:123 max:144 shoes: VJ Bolds

Orienteering 58:42 intensity: (3:02 @1) + (12:26 @2) + (37:32 @3) + (5:42 @4) 6.76 km (8:41 / km) +138m 7:53 / km
ahr:154 max:173 shoes: VJ Bolds

Bit of a grim training, took a long time for a middle. Did navigationally actually quite well through the green, stayed on the compass and ticked off features. Went for the route choice on 7, I think it's good but had a wobble trying to find the path. I didn't read the open around 8 well either, but then 9 and 10 went well again. Parallel error on 11, spent some time on the wrong spur, didn't even notice until I loaded up the GPS. Should have noticed the track, and I'm surprised I ran along the road as long as I did, seems to have left my brain completely. Rest of it was fine, 14 and 15 felt a little bit rude.

Felt horrible afterwards, took a lie down in the seat while the others were eating in the back. Had some semblance of energy back for the next training. Might be illness related but right now I'm not too concerned.
3 PM

Running 8:38 intensity: (22 @1) + (7:15 @2) + (46 @3) + (15 @4) 1.46 km (5:55 / km) +2m 5:53 / km
ahr:145 max:175 shoes: VJ Bolds

Orienteering 40:55 intensity: (32 @1) + (7:23 @2) + (30:42 @3) + (2:18 @4) 5.65 km (7:15 / km) +123m 6:32 / km
ahr:156 max:178 shoes: VJ Bolds

Nav for most of it was ace. 2 wasn't quite my plan but started trending up the hill with my compass and thought it wasn't that bad so carried on straight instead of more around as planned. Also was miscounting streams a tad but it didn't matter that much. Bobbles on 10 and 11 being in the area and being unable to see the tapes, then no tapes on 12, but was fine, am happy with that. Sleep will be nice.

Tuesday Feb 18, 2020 #

12 PM

Running 12:55 [1] 2.0 km (6:28 / km) +15m 6:13 / km
shoes: VJ Bolds

Orienteering 43:00 [2] 6.4 km (6:43 / km)
shoes: VJ Bolds



No GPS, but no what went down. Getting into the terrain this morning, focusing on positive features. Negative bits were more runnable but seemed to have more confusing contours so good that. A few bits of lost contact, i.e. into 10, but depression by a big hill is pretty hittable. Only bad control was 16, parallel error. Thought I was going up that reentrant in between the two hills on the line, was looking compass but didn't notice it was off, spent a bit of time on the two knolls and the long strip of yellow unable to figure it out so relocated towards the buildings and tried again. Annoying, but everything else went well and felt pretty focused.

Running 9:10 [1] 1.52 km (6:02 / km) +15m 5:45 / km
shoes: VJ Bolds

5 PM

Running 5:59 intensity: (1:39 @1) + (4:20 @2) 1.09 km (5:28 / km)
ahr:125 max:151 shoes: VJ Bolds

Orienteering 38:02 intensity: (53 @1) + (10:09 @2) + (18:57 @3) + (8:03 @4) 5.86 km (6:29 / km) +31m 6:19 / km
ahr:156 max:177 shoes: VJ Bolds

Running 3:46 intensity: (3:02 @2) + (27 @3) + (17 @4) 0.67 km (5:37 / km)
ahr:147 max:169 shoes: VJ Bolds

Monday Feb 17, 2020 #

5 PM

Running 30:22 intensity: (20:19 @1) + (10:03 @2) 5.69 km (5:20 / km)
ahr:127 max:135 shoes: Asics GT-2000 7

Easy, feeling meh

Sunday Feb 16, 2020 #

11 AM

Running 14:17 intensity: (1:46 @1) + (11:47 @2) + (22 @3) + (22 @4) 2.79 km (5:07 / km) +31m 4:51 / km
ahr:137 max:183

Orienteering 1:08:39 intensity: (5:15 @1) + (27:34 @2) + (31:50 @3) + (4:00 @4) 10.29 km (6:40 / km) +186m 6:07 / km
ahr:149 max:179 shoes: VJ Bolds

SOL 1 - Darnaway

Not shifting very well today. Was doing pretty well until entering 9 and expecting the control earlier. Lost between 1 and 2 minutes and entered the heather area after that, wasn't able to move fast. Messy and physically struggling, didn't piece together any type of good race here. Work: physicality in heather, better prep long before the race to mitigate soreness or tiredness that might have impacts, exit directions, about two cases of leaving a control on a short leg with an underdeveloped plan.



Routegadget

Running 11:05 intensity: (8:58 @1) + (2:06 @2) + (1 @3) 2.01 km (5:31 / km)
ahr:124 max:133

Saturday Feb 15, 2020 #

2 PM

Running 7:15 intensity: (1:01 @2) + (2:54 @3) + (2:54 @4) + (26 @5) 1.45 km (5:00 / km)
ahr:165 max:197

Orienteering 30:13 intensity: (19 @1) + (28 @2) + (2:43 @3) + (26:43 @4) 4.61 km (6:33 / km) +28m 6:22 / km
ahr:169 max:180 shoes: VJ Bolds

Roseisle Training

Ran over the same control twice without seeing it and watched people around me keep going to the next leg, v confusing and lost the train so stayed chill. Eyes are on tonight and tomorrow anyway.

Running 8:11 intensity: (15 @1) + (5:21 @2) + (2:23 @3) + (12 @4) 1.46 km (5:36 / km)
ahr:145 max:169

6 PM

Running 6:03 intensity: (3:06 @1) + (2:26 @2) + (21 @3) + (10 @4) 1.13 km (5:22 / km)
ahr:131 max:170

Orienteering 59:18 intensity: (46 @1) + (2:40 @2) + (25:17 @3) + (30:35 @4) 11.03 km (5:22 / km) +11m 5:21 / km
ahr:163 max:182 shoes: Asics GT-2000 7

Scottish Nights Findhorn

Many confusion, accepted after the first three legs that I'd probably lost close to a minute but was pretty determined to keep it at that and make that time back, very surmountable. Struggled a lot reading the dunes and the shape of the green, headtorch is a little bit weak and makes things difficult sometimes. Bled time here, there, everywhere, but doesn't seem like I was having a solo experience. Tomorrow will be nice.



Routegadget

Running 9:12 intensity: (33 @1) + (7:57 @2) + (41 @3) + (1 @4) 1.55 km (5:55 / km)
ahr:142 max:165

Thursday Feb 13, 2020 #

1 PM

Strength 1:15:00 [0]

GYM

Done alright, tired at the end and need to hydrate, but squatting more as we go along.
5 PM

Running 12:15 intensity: (1:37 @1) + (10:38 @2) 2.57 km (4:46 / km) +11m 4:40 / km
ahr:136 max:146 shoes: Asics GT-2000 7

Running 26:20 intensity: (26 @1) + (2:29 @2) + (8:35 @3) + (14:50 @4) 5.81 km (4:32 / km) +16m 4:28 / km
ahr:163 max:185 shoes: Asics GT-2000 7

Joined the training, enjoyed the run out. Different feel when you know the course, lost focus several times and it didn't matter, looking forward to a good week of focused O. Lots to improve in designing, the end was poor. Could've moved the finish to make the O better, after 16 it kinda lost value. Ran in David's footsteps for a while but pranked myself when I took a different route and spaced out, long run in from there alone.

Running 9:25 intensity: (1:00 @1) + (8:25 @2) 1.74 km (5:26 / km) +14m 5:13 / km
ahr:136 max:147 shoes: Asics GT-2000 7

Wednesday Feb 12, 2020 #

2 PM

Running 1:32:00 intensity: (3:33 @1) + (16:13 @2) + (30:29 @3) + (41:45 @4) 16.93 km (5:26 / km) +324m 4:58 / km
ahr:159 max:184 shoes: Asics GT-2000 7

A bangin run through Mortonhall with Dan

Tuesday Feb 11, 2020 #

6 PM

Running 12:15 intensity: (29 @1) + (2:27 @2) + (6:15 @3) + (3:04 @4) 2.38 km (5:08 / km) +17m 4:58 / km
ahr:158 max:178 shoes: Asics GT-2000 7

Running 46:01 intensity: (30 @1) + (3:44 @2) + (37:23 @3) + (4:24 @4) 6.76 km (6:49 / km) +393m 5:17 / km
ahr:158 max:174 shoes: VJ Bolds

6x3 mins and 4x30 secs on the Crags. Conditions a touch wet and windy but overall fine. Felt much stronger this week because of lack of soreness but didn't make it much further than last week, ah well, heartrate was getting worked. Pleasantly surprised that I seem to be continuing to roll the niggle out of existence, barely an afterthought today.

Running 12:28 intensity: (13 @1) + (22 @2) + (10:09 @3) + (1:44 @4) 1.8 km (6:55 / km) +60m 5:55 / km
ahr:158 max:173 shoes: Asics GT-2000 7

Monday Feb 10, 2020 #

5 PM

Strength 1:10:00 [0]

Lovely GYM session, continuing to increase in the strength bits
8 PM

Running 31:34 intensity: (25 @1) + (3:17 @2) + (6:17 @3) + (21:30 @4) + (5 @5) 5.9 km (5:21 / km) +41m 5:10 / km
ahr:166 max:188 shoes: Asics GT-2000 7

Sunday Feb 9, 2020 #

10 AM

Running 1:23:38 intensity: (1:13 @1) + (11:20 @2) + (8:27 @3) + (1:02:38 @4) 14.84 km (5:38 / km) +311m 5:06 / km
ahr:164 max:181 shoes: Asics GT-2000 7

Nice bit of Mortonhall, didn't do the full loop unfortunately, not paying enough attention clearly. Feeling alright, bit tired. Coulda been longer but did Dan's job and decided that was good.

Saturday Feb 8, 2020 #

1 PM

Running 12:32 intensity: (3:09 @1) + (9:23 @2) 2.52 km (4:59 / km)
ahr:132 max:151 shoes: Asics GT-2000 7

Orienteering 17:02 intensity: (35 @1) + (15:56 @2) + (31 @3) 4.37 km (3:54 / km)
ahr:140 max:155 shoes: Asics GT-2000 7

Sprunt in Rosyth. Wasn't particularly tricky but navved well at decent pace apart from one mistake, lost focus for a hot sec and missed a turn. Happy with that.

Running 13:39 intensity: (28 @1) + (3:42 @2) + (1:04 @3) + (8:25 @4) 2.54 km (5:23 / km)
ahr:158 max:173 shoes: Asics GT-2000 7

6 PM

Running 6:35 intensity: (1 @1) + (4:59 @2) + (1:35 @3) 1.09 km (6:03 / km) +47m 4:59 / km
ahr:146 max:161 shoes: VJ Bolds

Orienteering 25:37 intensity: (8:10 @2) + (9:55 @3) + (7:32 @4) 4.09 km (6:16 / km) +104m 5:34 / km
ahr:158 max:181 shoes: VJ Bolds

Doing well on Kinnoul until I went too far right and way overshot 8, hehe whoops, but lamp flashed those dreaded flashes and I yeeted back to the car to avoid being in the storm in the dark in the woods. Need to stop being a mong and charge the headtorch.

Running 10:45 [1] 1.03 km (10:28 / km)
ahr:114 max:127 shoes: VJ Bolds

Friday Feb 7, 2020 #

10 AM

Running 31:51 intensity: (29 @1) + (19:16 @2) + (11:52 @3) + (14 @4) 5.8 km (5:29 / km) +127m 4:57 / km
ahr:148 max:169 shoes: Asics GT-2000 7

Having a slippy time on the crags watching the tractor mow
6 PM

Cross Training 30:00 [2]

Out of this world

Thursday Feb 6, 2020 #

1 PM

Strength 1:15:00 [0]

1000 YEARS GYM
7 PM

Running 16:43 intensity: (1 @1) + (1:24 @2) + (14:49 @3) + (29 @4) 3.3 km (5:04 / km) +18m 4:55 / km
ahr:156 max:176 shoes: Asics GT-2000 7

Orienteering 35:53 intensity: (23 @1) + (35 @2) + (7:12 @3) + (27:26 @4) + (17 @5) 6.94 km (5:10 / km) +98m 4:50 / km
ahr:167 max:195 shoes: VJ Bolds

Craigmillar fun with a few friends. Got dropped by being slow on the urban gaffles, ah well wasn't crawling but wasn't exactly busting ass either. A few bits of mishaps on 16-18 with some extra trails n misreading a reentrant as a hill but that'll getcha. Enjoyed it, the woods are mostly pretty sweet. Bit of irritation on the heel this morning but fine for all of this, I think rolling is doing a big job.

Running 13:34 intensity: (19 @1) + (16 @2) + (5:31 @3) + (7:28 @4) 2.59 km (5:14 / km) +43m 4:50 / km
ahr:164 max:178 shoes: Asics GT-2000 7

Wednesday Feb 5, 2020 #

6 PM

Running 11:22 intensity: (9:00 @1) + (2:22 @2) 1.77 km (6:26 / km) +44m 5:43 / km
ahr:122 max:150 shoes: VJ Bolds

Orienteering 46:16 intensity: (14:33 @1) + (7:15 @2) + (8:46 @3) + (15:42 @4) 5.47 km (8:28 / km) +183m 7:15 / km
ahr:149 max:181 shoes: VJ Bolds

The EUOC gang goes to Polmaise

Doms almost gone, so warmed up into this quite well. Not moving quickly but doing the nav pretty well. Silly mistake losing confidence when I lost sight of David taking a different route, but caught him up after and kept things much cleaner for a bit. After we left the gradual sloped area and started for the fat, thorny hill, lost a bit of focus and waffled around the last few with minimal speed. Good fun, happy with nav and looking forward to a bit of higher paced orienteering.

Running 10:26 intensity: (3:34 @1) + (6:36 @2) + (5 @3) + (11 @4) 1.6 km (6:31 / km) +38m 5:49 / km
ahr:134 max:173 shoes: VJ Bolds

Tuesday Feb 4, 2020 #

5 PM

Running 12:16 intensity: (4:44 @1) + (7:32 @2) 2.35 km (5:14 / km) +19m 5:02 / km
ahr:131 max:151 shoes: Asics GT-2000 7

Running 46:36 intensity: (3:05 @2) + (16:38 @3) + (26:38 @4) + (15 @5) 7.04 km (6:37 / km) +398m 5:10 / km
ahr:165 max:195 shoes: VJ Bolds

Legs feeling very sore, didn't feel able to go quickly at all so kept it manageable, better do a lot of stretching now.

Running 11:19 intensity: (14 @1) + (28 @2) + (7:02 @3) + (3:35 @4) 1.78 km (6:21 / km) +49m 5:35 / km
ahr:161 max:182 shoes: Asics GT-2000 7

Monday Feb 3, 2020 #

5 PM

Running 39:16 intensity: (5:58 @1) + (33:07 @2) + (11 @3) 7.57 km (5:11 / km) +43m 5:02 / km
ahr:137 max:154

6 PM

Strength 1:00:00 [0]

GYM
7 PM

Running 5:09 intensity: (25 @1) + (1:20 @2) + (2:56 @3) + (28 @4) 0.96 km (5:22 / km) +15m 4:59 / km
ahr:149 max:180

Sunday Feb 2, 2020 #

8 PM

Running 1:21:35 intensity: (6:39 @1) + (26:21 @2) + (24:57 @3) + (23:38 @4) 14.85 km (5:30 / km) +232m 5:06 / km
ahr:154 max:183 shoes: Asics GT-2000 7

Meh

Saturday Feb 1, 2020 #

12 PM

Running 14:14 intensity: (37 @1) + (11:19 @2) + (1:51 @3) + (27 @4) 2.66 km (5:20 / km) +24m 5:07 / km
ahr:147 max:173 shoes: Asics GT-2000 7

Running 17:50 intensity: (5:15 @2) + (12:15 @3) + (20 @4) 5.03 km (3:33 / km) +52m 3:22 / km
ahr:155 max:170 shoes: Asics Gel-DS Trainer 24

Didn't make it to the parkrun this morning so 5k in the hermitage instead while Dan tempoed. Back uphill into hermitage was a grind so didn't stretch it to 5.4k as originally planned. Felt pretty good for the first half but didn't kick well at all, arguably not at all, in the latter stage when I was locking up a bit. Need to make big improvements in my racing speed, haven't really ever focused on it. Gathering good info tho on where I might be at.

Running 10:50 intensity: (1:16 @1) + (9:23 @2) + (11 @3) 1.61 km (6:44 / km)
ahr:138 max:158 shoes: Asics Gel-DS Trainer 24

6x40 seconds [80]

Running 5:34 intensity: (18 @1) + (1:49 @2) + (3:00 @3) + (27 @4) 1.0 km (5:35 / km)
ahr:151 max:171 shoes: Asics GT-2000 7

« Earlier | Later »