Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m	load
Orienteering	12	14:25:45	60.53		97.41		1240	750.7
Running	15	5:46:55	40.96	(8:28)	65.92	(5:16)	599	272.8
Football	4	5:18:00						419.8
Core	13	4:53:00						219.8
Cross Training	1	1:08:04	15.66	(4:21)	25.21	(2:42)	105	51.0
Swimming	1	20:00						15.0
Total	25	31:51:44	117.15		188.54		1944	1729.1

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Thursday Jun 29, 2017 #

Core 30:00 [3]

Running warm up/down 4:26 [3] 0.67 km (6:37 / km) +12m 6:04 / km
shoes: VJ Sports Bold

Orienteering 52:46 [3] 5.91 km (8:56 / km) +49m 8:34 / km
shoes: VJ Sports Bold

261 controls

Wednesday Jun 28, 2017 #

Running warm up/down 9:09 [3] 1.91 km (4:47 / km) +14m 4:37 / km
shoes: Adidas Supernova

Running intervals 27:42 [4] 5.56 km (4:59 / km) +28m 4:52 / km
shoes: Adidas Supernova

Fartlek workout, still slightly sick so I held on with the guy's group for two sets before breaking off and slowing it down. Four times 90, 60, 30 seconds, one minute rest, two minutes between sets.

Running warm up/down 5:00 [2] 0.77 km (6:30 / km)
shoes: Adidas Supernova

Orienteering 1:10:00 [1]
shoes: VJ Sports Bold

Visiting the relay map from ye while back. Walking and jogging, revisiting controls, it went very well. When I started jogging I initially felt pretty rough, but it ceased after a kilometer or so, or at least dialed it down.

Tuesday Jun 27, 2017 #

Running 29:21 [3] 5.2 km (5:39 / km) +25m 5:31 / km
shoes: Adidas Supernova

Core 15:00 [3]

Sunday Jun 25, 2017 #

Core 26:00 [3]

Orienteering 1:05:16 [3] 6.64 km (9:50 / km) +70m 9:20 / km
shoes: VJ Sports Bold

To 13 and done. Fun terrain, had to slow down to navigate properly, but no mistakes so I'm pretty happy.

250 controls

Orienteering 35:28 [3] 3.98 km (8:55 / km) +50m 8:23 / km
shoes: VJ Sports Bold

What a fun relay training.

Saturday Jun 24, 2017 #

Running warm up/down 2:09 [3] 0.36 km (5:58 / km)
shoes: VJ Sports Bold

Orienteering 48:38 [3] 6.65 km (7:19 / km) +84m 6:53 / km
shoes: VJ Sports Bold

Skipped from 7 to 10.

219 controls

Adjusting as the terrain changes.

Core 1:00:00 [3]

Running warm up/down 2:31 [3] 0.38 km (6:37 / km) +15m 5:32 / km
shoes: Adidas Supernova

Orienteering 22:37 [3] 4.27 km (5:18 / km) +105m 4:43 / km
shoes: Adidas Supernova

239 controls

Stairs

Note
(sick)

Friday Jun 23, 2017 #

Orienteering 47:47 [3] 4.7 km (10:10 / km) +141m 8:50 / km
shoes: VJ Sports Bold

Fartlek workout, headed south by the lake and went in a big circle until we got back. 4x 3, 2, 1 minute, 90 second rest.

Core 30:00 [3]

Running warm up/down 4:56 [3] 0.89 km (5:33 / km) +50m 4:20 / km
shoes: VJ Sports Bold

Orienteering 53:46 [3] 5.44 km (9:53 / km) +98m 9:04 / km
shoes: VJ Sports Bold

210 controls

JWOC relevant terrain, taking a look at what it's gonna be like.

Thursday Jun 22, 2017 #

Core 30:00 [3]

Running warm up/down 3:13 [3] 0.52 km (6:11 / km) +7m 5:48 / km
shoes: Adidas Supernova

Orienteering 5:58 [3] 1.25 km (4:46 / km) +14m 4:31 / km
shoes: Adidas Supernova

176 controls

Some nice sprint loops, same as last year but a lot of variation throughout the course. Good practice in route selection while running.

Orienteering 11:20 [3] 2.13 km (5:19 / km) +16m 5:08 / km
shoes: Adidas Supernova

Orienteering 7:53 [3] 1.75 km (4:30 / km) +21m 4:15 / km
shoes: Adidas Supernova

Orienteering 6:46 [3] 1.4 km (4:50 / km) +7m 4:43 / km
shoes: Adidas Supernova

Running warm up/down 7:15 [3] 1.03 km (7:02 / km) +14m 6:35 / km
shoes: Adidas Supernova

Orienteering (Sprint) 20:21 [3] 3.68 km (5:32 / km) +56m 5:08 / km
shoes: Adidas Supernova

Intervals:
3'14, .71 km
3'43, .89 km
3'43, .9 km
3'39, .87 km

195 controls

Wednesday Jun 21, 2017 #

Core 23:00 [3]

Orienteering warm up/down 12:01 [2] 1.22 km (9:51 / km) +14m 9:19 / km

Orienteering 7:14 [3] 0.77 km (9:24 / km)

55, 56, 65 loop, for all these loops focus is on distance estimation. 55: Up reentrant, keep going up, hit it, boom. 56: Left of line, over bare rock surfaces, onto bare rocky spur. 65: Downhill, got drawn left, then drawn right. Through the marsh, alongside left cliff of the two cliffs, across to second cliff, into control. Back to start.

Note

< img src="link here" > no space after the first < or before final >

Orienteering 6:23 [3] 0.75 km (8:31 / km) +14m 7:47 / km

49: Compass, tried to hit reentrant but drawn into right reentrant, realized location after a few seconds, compass to hill, done. 70: Follow yellow. 54: Through marsh, alongside hill, past reentrant, done. Back to start.

Orienteering 11:15 [3] 1.13 km (9:57 / km) +14m 9:23 / km

63: Into marsh, down reentrant, distance estimation from the big bare rock. 62: Hit the big spur to the right of the line with a cliff, navigate in. 52: Compass, run uphill. 64: Into marsh, hold left alongside bare rock, done deal. Back to start.

Orienteering 17:18 [3] 1.61 km (10:45 / km) +28m 9:53 / km

Partner orienteering with Christian. One person orienteers, the other observes then tries to show orienteer where he/she orienteered.
61: My turn. Through reentrant, over hill, into marsh left of line, across to the big marsh, hit the big rock, run uphill, across reentrant to bare rock, in you go. 60: Observations. Sidehill, green in marsh, through the rocks. 59: Right of line, hill, hill, hill, new compass line, hill, hill. Too far right, hit ditch, corrected and in. 58: Observations. Ditch, yellow, rides, uphill. 57: Right of bare rock, left of cliff, unmapped clear cut woods confuse me, a little to the right of control, gottem. Finish: Compass, hit yellow, crossed marsh, finish.

Orienteering 19:36 [3] 1.54 km (12:44 / km) +7m 12:27 / km
shoes: VJ Sports Bold

Interesting time. Preceding warning, no flags. Did not know that until figured it out. Aimed left, hit the hills in the green, then the bare rock spur. Compass straight in, but. Not confident in my location. Didn't find the flag, but it was a technical area so I thought I might be in the wrong spot. Tried to attack again from the bare rock hill with two knolls on it, no success. Back to the hill in the green again. Attacked 42, figured out there were no flags and headed back to the start because I thought I was out too long. I wasn't, I was the first one back.

Orienteering 10:00 [3]

Didn't track it other than putting on a timer, explored a bit. Headed south, eventually got to the open clearing, orienteered to 62, back to start.

140 controls

Tuesday Jun 20, 2017 #

Core 30:00 [3]

Orienteering 15:00 [3]
shoes: VJ Sports Bold

Warm-up, no GPS because cloudy day, I have it for the next part though.

Orienteering 29:34 [3] 2.91 km (10:10 / km) +21m 9:48 / km
shoes: VJ Sports Bold

Take a bearing, no map, to a control, then precise read back, turn in a circle and identify features, repeat.

Went to out to 50 then 49, then back. Out to 53, back. Out to 60, back. Out to 69, loop to 54, back. To 52, back.

108 controls

Orienteering 11:32 [3] 1.28 km (9:01 / km) +7m 8:46 / km
shoes: VJ Sports Bold

Weird cool down to car.

Running warm up/down 6:40 [3] 0.71 km (9:23 / km)
shoes: VJ Sports Bold

Orienteering 17:18 [3] 2.09 km (8:17 / km) +28m 7:45 / km
shoes: VJ Sports Bold

Skipped 7

115 controls

Orienteering 18:12 [3] 1.99 km (9:09 / km) +21m 8:41 / km
shoes: VJ Sports Bold

122 controls

Monday Jun 19, 2017 #

Note

I'm gonna keep putting updates but on the USA blog, usajwoc2017.wordpress.com. Shameless plug, I know, follow it and pressure our lazy asses to keep posting juicy updates.

Running 2:00 [3] 0.3 km (6:40 / km)
shoes: Adidas Supernova

Where the toilets at?

Running 21:14 [3] 3.7 km (5:44 / km) +63m 5:17 / km
shoes: Adidas Supernova

Sunday Jun 18, 2017 #

Orienteering race 1:51:32 [5] 16.13 km (6:55 / km) +217m 6:29 / km
shoes: VJ Sports Bold

Jukola leg three! Started at 2:43 in the morning, made mistakes on first and second control but then settled and had a good race for the rest, with maybe two mistakes, both under 40 seconds. Route coloured in pink.

101 controls

Swimming (Yoga) 20:00 [3]

Note

Jukola was a ton of fun. I'd heard news of pine branches whooping you in the face and leaving you half blind, but it wasn't that bad in my leg, maybe I avoided it. The beginning of the course was so annoying, green area a lot of people were screwing up, and I did not escape the list of the duped.

In other news, Jan Erik had a good race. We're all quite certain of it since he crashed into the tent excitedly about half an hour after midnight rambling about his fantastic race. He was probably quite tired, a very tired excited that came tumbling out as words. Props to him, his race really was good.

Sarah really stepped up to the plate, and along with the third leg in Venla, she also replaced Emma and ran the 4th leg in Jukola. Mad props to her, she may have started hurting but she ran a ton over the weekend.

We're all at Vierumäki now and are heading over to Tampere tomorrow and doing an easy training. Dylan will head back to Helsinki and head home, he did well in Jukola as well. Soon after he started, it started raining, and it didn't stop until when he was just about done. Having a better placing next year will help a little with the pain of the start shoot.

Jan Erik led us in some yoga, and the bugs were absolutely vicious. I feel relatively loose right now, so I think it was a success, although measured against how many times I was bitten maybe not. Christian is joining us soon, and he's hella sick, so there's something to be careful about. Time to look at my splits for Jukola! Very quick update, nothing big had happened.

TL;DR: Jukola was big, it was fun.

C • Course Flow Charts? 2

Friday Jun 16, 2017 #

Running 14:02 [3] 2.6 km (5:24 / km) +14m 5:15 / km
shoes: Adidas Supernova

Easy morning run.

Note

I think it's Friday? I think it's hard to tell, but Jukola is tomorrow so I think so. It's been a fun few days, but only a quick update will suffice.

In terms of orienteering, we've had two sprint trainings and one forest training today to prepare for jukola. It went alright, I'll post it to go along with my training log. The terrain was very physical and visibility wasn't very good, very unlike what we ran in last year in Finland. The terrain where we're staying, a Sport Bed, is very nice, but just 30 minutes away it's a drastic change.

Otherwise, we had a nice 5 hour car ride to Joensuu. We sorta had the party car, except Katie didn't like my music (or at least couldn't jam to, we had a 60% participation record in the partying, and we all eventually slept. Izzy and the Canadians were on the bus for 8 hours without food, how delightful. Most of us went to the beach, tanned, and played soccer, where we saw the Swiss and the Norwegians. We got a ton of card games in...a lot of them...it takes a lot of our free time. Izzy's sitting next to me right now playing free cell because Julia, Anton, and Erin are off picking up their stuff from the airport and I'm busy writing this. This is crucial, and absolute necessity, can't just write it off.

Also, Erin and Julia made it here alive! They had quite the traveling nightmare, including 24 hour delay, followed by another one hour (?) delay, missing a layover, an empty space I don't know much about involving Oslo, Stockholm, and Vierumäki. I'm also starting to understand why I made so many mistakes in the last one, several times while writing this my phone has autospaced, and it is incredibly frustrating. It's not even autospacing, I'll just be randomly typing and the keyboard will, even when my hand is inches away from my phone, add a random space. I have no doubt there are several double spaced spread throughout this, and I've done my best to correct it but probably mostly failed in my endeavours. I downloaded a keyboard so I would have access to more emojis, specifically flags, but it will do this crappy autospacing business. I can't get rid of the keyboard though, because flags are my life and I need to be able to text them. Flags are the best, if the formatting allowed it they'd be all over my log.

I'm getting tired, and I'm also running out of things to say, so I'll leave it there. I'll do a mid- or post- Jukola update, but having internet is hard so probably not until I'm at Vierumäki on Sunday.

We played Bang Bang!, another card game, surprise surprise, with a few JWOC athletes who are here with us, good fun. They're very talented with their nail polish.

I also just realised one of the screws on my watch is missing... crap. It works fine but the strap is loose on one end.

C • screw on watch 3

Running warm up/down 6:39 [3] 1.09 km (6:06 / km) +35m 5:15 / km
shoes: Adidas Supernova

Orienteering 50:23 [3] 5.39 km (9:21 / km) +63m 8:50 / km
shoes: VJ Sports Bold

It was very revealing to how physically tough jukola is going to be tomorrow. A few things I've learned are that the yellow is very readable, extremely navigable, and will be very useful, marshes were usually runnable, go around the heavily rocky sections, and technical sections like 4 to 5 need caution.

75 controls

Thursday Jun 15, 2017 #

Note

One day into the trip and the main goal for me is too switch over to the new time zone as quickly as possible. For the 14th, of day I fulfilled most of that goal satisfactorily while still participating in training. It was definitely a rough series of flights, the 13th of June basically didn't exist for my brain, which just handled as a thirty something hour Wednesday. There was a bit of a close shave in Iceland, as all the midnight stopovers flocked to the single restaurant that was open and created quite a back up. I could see my gate for the 15 minutes I was late for boarding as I waited to buy my food, which induced a little stress that I was trying very hard to ignore, mo stress no problems. I was desperately trying to get done vitamins into my body so I felt less week, but the orange I bought took ages to peel and just left me with tears in my eyes and hands soaked in juice. I couldn't get the bloody slices to separate, and half the passengers has gotten in the plane, so I resigned my self to biting straight out of the orange, an even messier process. Overall, the experience wasn't worth it, I recommend buying an apple instead. Arriving at 7 am was an absolute mess. I tried very hard to nap on the plane when Finnish time was after midnight, but other than a fourty minute quickie that took half an hour to force myself into with closed eyes, no success. I stumbled through the first exercise with a terrible headache, and despite drinking water, bottle after bottle, piss as clear as snorkeling off the coast of Cuba, nothing good was happening for me. Eventually Anton commented that I like sick, and I basically decided that sleep > sick, so I slipped into an hour or so nap and woke up with a clear mind, so I really enjoyed the second training. No headache to be seen, but I was worried because my brain thought it was the 15th even though I was well aware of the fact it was still Wednesday. That never bodes well for sleep. 7, 8, 9, 10 rolls around, and when I begin to think about sleep I'm relieved to find myself able to relax and come close to sleep. It's 4:30 in the morning right now, and considering the crappy long day yesterday, I'm quite content with the ~5 hours of sleep I got, I feel well rested and an craving orange juice. Thought I might as well bust out a quick story I mean summary since no-one is awake anyway, and if they are they're hiding it. I might have seen Dylpop shift a few times so maybe he's awoken. I'll probably test that sentiment when I go get orange juice right now. Rauhan ulos, hopefully my rambling recount of yesterday is entertaining to read.

C • What a day 2

Running 29:06 [3] 5.15 km (5:39 / km) +49m 5:24 / km
shoes: Adidas Supernova

Group run

Running 21 [3] 0.1 km (3:30 / km) +7m 2:36 / km
shoes: Adidas Supernova

Random hill sprint

Wednesday Jun 14, 2017 #

Orienteering 7:43 [3] 1.92 km (4:01 / km) +14m 3:53 / km
shoes: Adidas Supernova

Good first part, but didn't realise we were doing a second map for the rest of the course so wasted a lot of time at 6 and the start looking for people.

40 controls

Orienteering 4:09 [3] 1.01 km (4:07 / km) +32m 3:33 / km
shoes: Adidas Supernova

By the time I realised what had happened, the others had gotten quite along, so I ran 12, 13, 14, 15, 9, 10, 11.

47 controls

Orienteering 23:49 [3] 3.99 km (5:58 / km) +21m 5:49 / km
shoes: Adidas Supernova

Partner orienteering with Dylan.

63 controls

Monday Jun 12, 2017 #

Running 17:51 [3] 3.48 km (5:08 / km) +56m 4:45 / km
shoes: Adidas Supernova

Running 13:49 [3] 2.82 km (4:54 / km) +14m 4:47 / km
shoes: Adidas Supernova

It's one run, just split into two parts.

Football 1:15:00 [5]

Played most of the game, we win 6-2. Played very well but it was ridiculously wet, so most of my attempted one touch passes were all over the place.

Sunday Jun 11, 2017 #

Running 30:21 [3] 6.57 km (4:37 / km) +21m 4:33 / km
shoes: Adidas Supernova

Core 9:00 [3]

Saturday Jun 10, 2017 #

Running 41:53 [3] 8.45 km (4:57 / km) +91m 4:42 / km
shoes: Adidas Supernova

Run with Seth, he forgot to eat breakfast because I woke him up twenty minutes after I was supposed to be at his house and he kinda forgot, so that made the latter bit of the run kinda rough for him.

Orienteering 44:10 [3] 5.88 km (7:31 / km) +28m 7:20 / km
shoes: VJ Sports Bold

Very hot, and I wasted a ton of time on a misplaced control so didn't come very close to clearing, missed a cluster of 3 and my planned final control.

Missed four, for a total hit of 15 controls.

Note

Walking memory-o with Vince, and very mild control pickup
34.

Score-O - Splits

Friday Jun 9, 2017 #

Core 8:00 [3]

Thursday Jun 8, 2017 #

Cross Training 1:08:04 [3] 25.21 km (2:42 / km) +105m 2:39 / km

Wednesday Jun 7, 2017 #

Football 1:23:00 [3]

Running 24:14 [3] 4.53 km (5:21 / km) +14m 5:16 / km
shoes: Adidas Supernova

Ran with Seth, both of us felt absolutely terrible, no way we were getting a decent run, got to around three miles, picked up our shirts, and walked back. Probably exhausted from my game yesterday, but I felt absolutely trashy and finals didn't help.

Tuesday Jun 6, 2017 #

Football 1:10:00 [5]

Good stuff, won by about 8-0, played mostly holding mid with some left wing.

Monday Jun 5, 2017 #

Core 4:00 [3]

Had extra time before I left for school, more later.

Football 1:30:00 [3]

Friday Jun 2, 2017 #

Core 8:00 [3]

Thursday Jun 1, 2017 #

Running 43:03 [3] 9.13 km (4:43 / km) +70m 4:32 / km
shoes: Adidas Supernova

I don't know if it was the weather, what I ate for breakfast, or something else, but I felt really good today.

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