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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Football12 17:07:50945.7
  Orienteering6 7:44:39 32.84 52.85 95918 /94c19%706.1
  Running10 6:32:45 25.66 41.29 287262.0
  Core9 2:19:35101.1
  Swimming3 1:07:03 0.78 1.263.3
  Total29 34:51:52 59.28 95.4 124618 /94c19%2018.1
  [1-5]29 33:57:52

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Saturday Apr 30, 2016 #

Football 1:10:00 [3]
shoes: Silver/Red Adidas Cleats

Friday Apr 29, 2016 #

Core 8:00 [3]

Thursday Apr 28, 2016 #

Core 7:12 [1]

Core 15:43 [3]

3X(20 squats, 10 split squats per leg, 12 lunges per leg, 30 lateral leg raises per leg, 20 mountain climbers, left-right = 1)

Core (Ladder Work) 9:40 [3]
shoes: Inov-8 X-Talon 190

My inside left ankle is feeling pretty rough when I run on it, during team trials it was outside left and inside right, so that's gone, but it's very annoying. I also felt it yesterday.

Core 12:00 [3]

Swimming 9:00 [0]

http://www.jrv.fi/reittiharveli/cgi-bin/reitti.cgi...;

Another Finnish map, I'm finding that the contours are very minimal and it's hard to make routes based off of location of hills and depressions. There's a few good reentrants and long spurs, but...

One particularly good leg was 5 to 6. I've figured out a rough route that goes halfway there, but once I get to the bend in the trail by 79, it gets a little vague from there. Compass to the reetrant, cross stream, go along hill to your left, cross another perpendicular stream that looks like it might be deep, compass to long spur and into control. While it sounds like I have a plan, I feel like it would be difficult to follow. A lot of the streams are a bit useless because there are lots of parallel ones, so unless you need a directional guide, no use for them.

Wednesday Apr 27, 2016 #

Swimming 45:00 [0]

Finished sophomore testing early twice, gave me some free time during class and I decided to look at a few maps, do a few courses and then watch a few of the GPS tracks to see what they did differently. Started with:

http://www.asti-ticino.ch/co/routeGadget/cgi-bin/r...;

Very interesting Swiss map, lots of significant climb but not the high altitude open areas that I've seen on examples of Swiss maps. When watching the GPS track of Sebastian Inderst on the HAL course, I found his route choices intriguing. He avoided a lot of climb by using options I hadn't thought of looking at, and by the end of the course I was trying to predict which routes he would take based on what he was doing at the beginning of the course, and I got closer to his route as the time went on.

http://rannikkorastit.fi/gadget/cgi-bin/reitti.cgi...;

I also found a cool Finnish map, I was looking at the A-Rata course. It's very flat with a rocky hill in the southwest portion of the map. I wish I was there to see how wide the streams are because that affected several of my route choices, like to 5 and 6. Mentally navigating the hilly area was a lot easier than trying to find prominent features in the flat part. This was particularly evident on leg 16, I'm not sure if one should head straight or go a little south of the line because there are more contours and you hit the trail intersection.

http://www.tulospalvelu.fi/gps/20150705M20/?v=m3

I went back to JWOC 2015's sprint map because I remember hearing that the southern part of the map was riddled with traps. I tried going through the course as quickly as I could, then watching Thomas Curiger and Olli Ojanaho complete the course. The rate at which they think amazed me, they picked out great routes in minimal time. Leg 5, I was a little to focused on going straight and didn't see the obvious route of going left and around, which, upon reflection, is easily the fastest route. I didn't see the stairways on 13, 14, or 15, which would have saved a lot of time. I was curious to see both Curiger and Ojanaho going around to number 16 instead of past 13. My guess would be that they did that to avoid extra climb on a route that isn't much shorter than the route they decided to take.

http://rg.mtfsz.hu/cgi-bin/reitti.cgi?act=map&...;

I suspect that JWOC 2018 might will be in Hungary, but that's just based on a map of embargoed areas. Either way, I haven't looked at maps of Hungary before and I wanted to see what it was like. I looked at the M21E course. I also looked at Bakó Aron's routes. I didn't realize to number 5 that it might be faster to head down the reentrant first then heading across the hill. I also found the area near the start in the southwest to be complex. There are a lot of branching reentrants, and I noticed Aron decided several times to contour in that area. The map also seems to be very green, and I wonder how much of an effect each shade of green has on your running.

Running warm up/down 9:36 [3] 1.74 km (5:31 / km)
shoes: Inov-8 X-Talon 190

Running hills 15:23 [3] 1.85 km (8:19 / km) +49m 7:21 / km
shoes: Inov-8 X-Talon 190

8x(110-130m) - not very exact but that's okay.

0'36.6 110m
0'41.5 130m
0'41.9 120m
0'43.5 130m
0'43.6 130m
0'44.2 130m
0'46.1 110m
0'45.4 120m

http://www.movescount.com/moves/move103050068

Tuesday Apr 26, 2016 #

Football warm up/down 5:00 [3]
shoes: Silver/Red Adidas Cleats

Football 50:00 [3]
shoes: Silver/Red Adidas Cleats

Got to training an hour late so got a quick intense warmup in and jumped in.

Core 13:00 [3]

Sunday Apr 24, 2016 #

Running warm up/down 40:00 [3]
shoes: Inov-8 OROC 280

Orienteering race 1:47:33 [5] 10.99 km (9:47 / km) +280m 8:41 / km
17c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801949

The ultimate example that shows I need to and want to work on the beginning of courses. Three races where similar things happen are a sign that it's a bit of a problem, and I'll take any orienteering opportunities I get to practice that. Other than that, the other issue I had was the long leg, 4 to 5. While my route was okay, I pulled everything that I wanted to off, albeit a little slowly due to my earlier mistake playing psychological games with my head, but after the course I realized that the best route was easily the route Martin took. If you looked just to the left of the massive string of hills, there was a beautifully flat trail that lead to a stream that brought you just on the opposite side of the hill from five. It conserves a lot of energy and time, and after crossing the hill the leg would have been no problem. I also slowed down quite a bit at the end, which I suspect has something to do with the 20 minutes of extra running.

Saturday Apr 23, 2016 #

Running warm up/down 40:00 [2]
shoes: Inov-8 OROC 280

Orienteering race 32:46 [5] *** 4.49 km (7:18 / km) +147m 6:16 / km
10c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801933

Good race overall, I had a good pace throughout the race, my only regrets are not picking the best route on number one, misreading a trail intersection on two, recrossing the bridge back to three, and picking up an unmapped trail to six. You can notice that a lot of my mistakes happened at the beginning of the race. That means I got better as the race went on, but it also means I need to slow down and settle into the race a bit. I had a good time though.

Running warm up/down 18:44 [2] 1.97 km (9:31 / km) +14m 9:11 / km
shoes: Inov-8 OROC 280

Running warm up/down 40:00 [3]
shoes: Inov-8 OROC 280

Orienteering race 17:48 [5] 3.05 km (5:50 / km) +21m 5:39 / km
22c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801939

Tiring race, especially off the back of the middle. The first half of the map was a lot more foresty and had a lot more climb, and it was tough to carry speed into the second half of the race. It seems I managed to keep enough speed to get a goal placing, staying less than 10-20 seconds ahead of Peter and Austin. I'm happy with my performance. I did make one route choice mistake on number 2, another example where I need to think more at the beginning.

Running warm up/down 3:46 [2] 0.55 km (6:51 / km) +7m 6:26 / km
shoes: Inov-8 OROC 280

Friday Apr 22, 2016 #

Core 14:00 [3]

Running 29:17 [3] 5.65 km (5:11 / km) +70m 4:53 / km
shoes: Inov-8 OROC 280

Thursday Apr 21, 2016 #

Running warm up/down 14:00 [2] 2.61 km (5:22 / km)
shoes: Inov-8 OROC 280

Orienteering 50:15 [3] *** 5.15 km (9:45 / km) +56m 9:15 / km
12c shoes: Inov-8 OROC 280

This is some difficult stuff. Found it hard to really get into the map and I kept finding control locations but it would take me a minute to find the control. Good thing there's another training.

http://www.movescount.com/moves/move102801896

Don't know what's happening here.

Running warm up/down 5:28 [3] 0.93 km (5:53 / km)
shoes: Inov-8 OROC 280

Orienteering 55:17 [3] *** 4.92 km (11:14 / km) +147m 9:47 / km
13c shoes: Inov-8 OROC 280

A lot better, went a little slower but I'm starting to understand the map a little better. I hit a lot of the controls, I missed #3 and found #4 thinking it was #3, made it awkward when I found Martin's dad heading to #5. Then I got within 10-20 meters of the control but I swear I didn't see it, so I spent several minutes standing still trying to figure where exactly I was. The thing is I was exactly where I suspected but the hill in front of me seemed too steep compared to the map. I relocated to the top of the hill and ran the spur, immediately finding it. Oh well.
http://www.movescount.com/moves/move102801925

Running warm up/down 4:59 [2] 0.81 km (6:09 / km)
shoes: Inov-8 OROC 280

Tuesday Apr 19, 2016 #

Football 1:00:00 [2]
shoes: Silver/Red Adidas Cleats

What a joke. Coach wasn't there, and we managed a half decent warmup and 20 minutes of scrimmage before a few of our players decided they would rather just shoot on the goal in the middle of our scrimmage because the game was too boring. Not sure how that works or why they're playing this sport. Left with four players willing to do some actual training, we played a 3 v 1 one touch possession game, a passing/volleying drill our coach taught us, and we ended on a 2 vs 2 scrimmage on small goals. Meanwhile half the team that was shooting leaves practice to do homework. This was a scheduled practice, and we were supposed to use it, this isn't some Sunday league. Talk about discipline, this team has just about none.

Sunday Apr 17, 2016 #

Football warm up/down 26:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 29:50 [5]
shoes: Silver/Red Adidas Cleats

I played a bit for the 17s as a center midfielder, finally my favorite position. I must have done well because coach didn't sub me out for his favorite player for quite a while. It also helped that I scored their first goal in 9 games. One of the 17 year olds, also manages to get a goal, but the other team got 3. However, a 3-2 loss is far better than the 4-0 and 3-0 loss from the previous two days.

Football warm up/down 15:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 52:00 [5]
shoes: Silver/Red Adidas Cleats

The big game. Chicago Fire junior team Premier. We expected to get a smashing. We held them off for a really long time, but eventually their efficient passing wore us down and they got a goal. These guys were great passers. They had five quick, agile, clinical runners and five distributors. We held on to that until half tike, so we were doing great. Now what happened next is absolutely ridiculous. The ball went out for a throw in, and the other team went and got the ball and took a free kick from the line. That doesn't even make any sense. The referee blew his whistle and made a throw in motion, so they brought the ball back to the line. Then they took another free kick. What? Our team was confused and they passed straight through our team and into the goal. Our coach and the other team's coach (that's how stupid it was) flipped out at the red, and his explanation was: your player pushes the ball and it went out. He literally defined a throw in. 2-0. Okay. Three minutes later we equalize so ots back on track, but it should have been tied at 1-1. We go in again and again. Our forward misses a blatant chip. Our midfielders can't keep the ball for the life of them. And then they sealed the game with a meg through our keeper's legs. 3-1. Whatever. We played great.

Saturday Apr 16, 2016 #

Football warm up/down 45:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 50:00 [5]
shoes: Silver/Red Adidas Cleats

We played a local Indiana team. A lot of the players who played for the 17s yesterday played for them again today, and you could see it in their running. Really slack, no determination to tackle. First half, we went down again 2-0. The most annoying thing is both these games were perfectly winnable games. The teams weren't especially good but we're playing like idiots. Finally, for the second half, the coach finally gave a proper chance to our backup striker (because our main forward is injured) and he scored. One more goal later and the game ends 2-2. Good performance second half.

Football warm up/down 7:00 [2]
shoes: Silver/Red Adidas Cleats

Friday Apr 15, 2016 #

Football (Game) 45:00 [5]
shoes: Silver/Red Adidas Cleats

Played against Michigan Wolves Premier. We conceded 4 goals in the first half. We lost concentration in the first minute and the dam broke. It didn't help that the coach played a few kids who played in the 17s game. We really turned it around in the second half and started fighting hard, and ignoring the first half the score was 0-0. We're kinda notorious for letting teams destroy us in the first half.

Football warm up/down 40:00 [3]
shoes: Silver/Red Adidas Cleats

Forgot to include the warm-up before the game.
11 AM

Football 50:00 [1]

A little bit of easy parking lot futsal as we wait for our first game of the weekend.
2 PM

Core 8:00 [3]

Thursday Apr 14, 2016 #

Note

Travel day

Core 7:00 [3]

7 PM

Swimming warm up/down 13:03 [1] 1.26 km (10:21 / km)
shoes: Inov-8 X-Talon 190

Post journey something? Not sure if I qualify this as much of anything but we did jog and do dynamics and stretch...

Wednesday Apr 13, 2016 #

Football 1:30:00 [3]
shoes: Silver/Red Adidas Cleats

Monday Apr 11, 2016 #

Football 1:50:00 [3]
shoes: Silver/Red Adidas Cleats

Sunday Apr 10, 2016 #

Football warm up/down 20:00 [3]
shoes: Silver/Red Adidas Cleats

Football 2:00:00 [3]
shoes: Silver/Red Adidas Cleats

Saturday Apr 9, 2016 #

Running 58:15 [3] 11.34 km (5:08 / km) +63m 5:00 / km
shoes: Inov-8 OROC 280

Encountered three or four large turkeys, the one that I would dub "The Boss" was staring me down, so I have a 50 meter or so stretch of walking and looking the opposite direction trying not to give a reason to get attacked.

http://www.movescount.com/moves/move100578252

Friday Apr 8, 2016 #

Football 1:05:00 [3]
shoes: Messi 15.3 Indoor

Thursday Apr 7, 2016 #

Football warm up/down 18:00 [2]
shoes: Silver/Red Adidas Cleats

Football 1:00:00 [3]
shoes: Silver/Red Adidas Cleats

Core 30:00 [3]
shoes: Silver/Red Adidas Cleats

Wednesday Apr 6, 2016 #

Running 39:03 [3] 7.58 km (5:09 / km) +49m 4:59 / km
shoes: Inov-8 X-Talon 190

I think the clouds were messing with the tracking system a bit at the beginning but that's okay it was only off with the pacing for a few minutes.

http://www.movescount.com/moves/move100196251

Core 7:30 [3]

Tuesday Apr 5, 2016 #

Core 7:30 [3]

Monday Apr 4, 2016 #

Running 25:21 [3] 4.97 km (5:06 / km) +35m 4:56 / km
shoes: Inov-8 X-Talon 160

http://www.movescount.com/moves/move99944946

Bit of an easy post-competition run.

Sunday Apr 3, 2016 #

Orienteering warm up/down 20:00 [2]
shoes: Inov-8 X-Talon 190

Orienteering race 1:21:41 [4] 10.22 km (8:00 / km) +182m 7:20 / km
shoes: Inov-8 X-Talon 190

Saturday Apr 2, 2016 #

Running warm up/down 15:00 [2]
shoes: Inov-8 X-Talon 190

Orienteering 1:24:24 [5] 10.81 km (7:48 / km) +126m 7:23 / km
shoes: Inov-8 X-Talon 190

Running warm up/down 4:05 [2] 0.7 km (5:50 / km)
shoes: Inov-8 X-Talon 190

Friday Apr 1, 2016 #

Orienteering race 14:55 [5] *** 3.22 km (4:38 / km)
spiked:18/20c shoes: Inov-8 X-Talon 190

Running warm up/down 25:00 [2]
shoes: Inov-8 X-Talon 190

Woops this is the warmup before the race.

Running warm up/down 4:48 [2] 0.59 km (8:08 / km)
shoes: Inov-8 X-Talon 190

And cooldown (on the short side).

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