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Training Log Archive: Thompass

In the 30 days ending Apr 30, 2018:

activity # timemileskm+mload
  Running18 11:44:11 82.4 132.61 458581.7
  Core18 4:57:38223.2
  Swimming11 4:11:45 6.93 11.16148.8
  Football4 2:40:0087.5
  Orienteering3 2:39:51 13.02(12:16) 20.96(7:38) 713176.3
  Total30 26:13:25 102.36 164.73 11711217.6

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Monday Apr 30, 2018 #

Note

This feels insane to me, but I ran one race with left hand compass and the other with right hand compass and to my surprise I preferred the right hand compass by a lot. Guess it's a good thing I switched?

Core (Core) 16:00 [3]

Sunday Apr 29, 2018 #

Running warm up/down 25:00 [2]

Orienteering race 51:00 [4] 7.04 km (7:15 / km) +329m 5:52 / km
shoes: VJ Sports Bold

Saturday Apr 28, 2018 #

Running warm up/down 20:00 [2]

Orienteering 1:01:48 [4] 7.62 km (8:07 / km) +384m 6:29 / km
shoes: VJ Sports Bold



The GPS is a little off near 4, 5, and 6, as well as close to the end. It's a picture of my folded map though, so I can hardly expect any sort of perfection. I got sick of waiting for routegadget and wanted to put up my routes.

Friday Apr 27, 2018 #

Swimming 6:00 [1]

Swimming 7:00 [1]

Swimming 5:00 [1]

Core (Core) 17:00 [3]

Thursday Apr 26, 2018 #

Swimming 5:00 [1]

Swimming 6:00 [1]

Wednesday Apr 25, 2018 #

Running intervals 38:00 [4] 5.8 km (6:33 / km)
shoes: Adidas Pureboost DPR

11:27 warmup
3x (400, 300, 150), 1 minute between intervals, 4 minutes between sets
69.1, 54.3, 24.9
68.5, 54.7, 26.3
69.1, 55.5, 26.6
5 or so minutes cooldown no idea I accidentally drove home without turning off my watch

Core (Core) 16:00 [3]

Tuesday Apr 24, 2018 #

Running intervals 40:00 [4] 8.56 km (4:40 / km)
shoes: Adidas Pureboost

10 minutes warmup, 7 minutes cooldown
5, 4, 3, 2, 1 fartlek, 2 minutes rest in between
Mostly around 3:30/km

Monday Apr 23, 2018 #

Running 42:14 [3] 8.37 km (5:03 / km) +77m 4:49 / km
shoes: Adidas Pureboost DPR

Stopped for a mid-run stretched, not the most fun time.

Also hot, way up at 66, probably back to 50s for the rest of the week.

Swimming 7:00 [1]

Core (Core) 10:00 [3]

Sunday Apr 22, 2018 #

Core (Core) 17:00 [3]

Hyped to watch 10mila

Saturday Apr 21, 2018 #

Orienteering 47:03 [3] 6.3 km (7:28 / km)

Distance run = 7.38 km



Interesting stuff, some of the ground still had some snow on it and a lot of the depressions were filled with water/melting snow. There was just a build-up of disappointing decisions.
On 3, I should have taken a wide route to the left and I could have followed the same spur into the control. I couldn't get through the thorny green, so my route ended up looking unique. I must have been a little rattled, because my exit from 3 was terrible.
Didn't execute 4 well either, the flat reentrant had a few little hills, and I was confused on which hill was the mapped one.
The depressions into 7 confused me a lot too, most of them were marshes today, but even so I went far off my line.
The beginning of 16 was a massive mental error, my compass was fine, I didn't read the leg properly.
Into 17, I should have crossed from the first depression over the road into the second depression, but bad reading got me again.

Overall, I think I got distracted by getting cut for most of the first half of the race, and didn't plan my routes enough for some of the controls. I didn't have any killer mistakes, which is good, but was riddled with little errors. The snow didn't help, but whatever. Bringing maps on me for my next runs to practice running while planning clean routes.

Football 30:00 [2]

Swimming (Bouldering) 1:00:00 [3]

Need to do more of this to build upper body strength, was a lot of fun but I didn't have the explosive strength for some of the tougher problems.

Friday Apr 20, 2018 #

Running 43:46 [3] 9.01 km (4:51 / km) +65m 4:41 / km
shoes: Adidas Pureboost DPR

I think I did well on my chem final :D

Football 30:00 [2]

Found Mason and his brother at the end of the run, played with them for a bit and the quest to hold a handstand continues.

Swimming 7:00 [1]

Thursday Apr 19, 2018 #

Running warm up/down 11:03 [3] 1.59 km (6:57 / km)
shoes: Adidas Pureboost DPR

Running intervals 18:48 [4] 3.64 km (5:10 / km)
shoes: Adidas Pureboost DPR

3 sets of 4x 200, 30 seconds between intervals, 3 minutes between sets.
30.8
33.6
33.7
33.4

33.7
34.6
35.9
35.6

34.7
34.9
36.5
36.9

Target pace was 33-36, I wanted to push it but as you can see, that didn't turn out very well. Messed around a little with different running techniques, but nothing really showed to be better than anything else. No perceived lack of effort though, just subpar execution.

Running warm up/down 5:21 [3] 0.59 km (9:04 / km)
shoes: Adidas Pureboost DPR

Core (Core ) 17:00 [3]

Wednesday Apr 18, 2018 #

Note

Postponing speed day until tomorrow and taking a rest day today, my ankle has slowly been getting irritated over the day, it feels like a one-day issue; I think it will be fine tomorrow. Extremely frustrating because I was already annoyed with missing the fifth interval yesterday, but all I can do is look past it. Gonna have to balance conditioning with staying off that leg.

Core (Core) 16:00 [3]

Tuesday Apr 17, 2018 #

Running intervals 32:54 [4] 6.82 km (4:49 / km)
shoes: Adidas Pureboost DPR

4x 1k off 3 minutes rest, it was supposed to be 5 but I was having some bowel troubles and decided to cut one out. :(
3'28
3'30
3'30
3'31

Monday Apr 16, 2018 #

Running 46:36 [3] 10.0 km (4:40 / km)
shoes: Adidas Pureboost

Core (Core) 16:00 [3]

Sunday Apr 15, 2018 #

Running 25:13 [3] 4.95 km (5:06 / km) +33m 4:56 / km
shoes: Adidas Pureboost DPR

The weather isn't ideal. Had to take a personal rest day yesterday, but I feel great today so I think it was worth it.

Football 30:00 [3]

Soccer in deep snow

Saturday Apr 14, 2018 #

Note

Woke up with a bit of a sore throat

Core (Core) 18:00 [3]

Friday Apr 13, 2018 #

Note

Was gonna go to the home meet but it was cancelled because of adverse weather. They were surprisingly close to not cancelling, I would have loved to see them try to race

Winter storm warning, 6+ inches of snow expected for us, will last some of today and all of Saturday, 40 to 50 mph gusts.
Might not go train at Interstate tomorrow, we'll see.

Football 1:10:00 [2]

Got hit by quite a bit of hail before we decided to go in, it's cold

Thursday Apr 12, 2018 #

Running warm up/down 11:00 [3] 1.98 km (5:33 / km)
shoes: Adidas Pureboost DPR

Running intervals 22:01 [3] 4.43 km (4:58 / km)
shoes: Adidas Pureboost DPR

3x 200, 400, 200, 45 seconds rest, 4-5 minutes between sets.
32, 73, 34
34, 72, 37
37, 70, 34
Target paces were 72-78 seconds for 400, 33-36 for 200. During the 400s practiced relaxation during running, tried to relax more every time, felt like an idiot and thought I would slow down as a result but nope was faster. Interesting and weird. Disappointing 200s.

Running warm up/down 9:01 [3] 0.84 km (10:44 / km)
shoes: Adidas Pureboost DPR

Wowee look at me go

Core (Core) 16:00 [3]

Why would they make those things that are meant to aerate the field look exactly like dog turds. They looked alarmingly fecal. There were so many of them...

Wednesday Apr 11, 2018 #

Swimming 3:00 [1]

Running Wild

Didn't set this one up. It was more of a middle course so there wasn't too much thought about routes.

Swimming 7:00 [1]

Running 33:31 [3] 7.03 km (4:46 / km) +47m 4:37 / km
shoes: Adidas Pureboost DPR

Tuesday Apr 10, 2018 #

Running intervals 36:39 [3] 6.93 km (5:17 / km)

10x 400, target was 77-83 but focused in on the 80.
79, 76, 78, 78, 80, 79, 79, 81, 78, 78

Swimming 10:00 [1]

Running Wild
Map

Back to Cima di Medeglia for the Swiss EOC Long Trial. Definitely a more tricky course, a good mental challenge but I'm not confident on some of my decisions.

Core (Core) 16:00 [3]

Monday Apr 9, 2018 #

Note

Next weekend's forecast is 30s with 90% chance of snow...so business as usual really. We joke about Minnesota only having two seasons, but it might be for real this year.

Running 38:09 [3] 8.25 km (4:37 / km) +95m 4:22 / km
shoes: Adidas Pureboost DPR

Core (Functional ) 12:25 [3]

Core (Core) 16:00 [3]

Sunday Apr 8, 2018 #

Core (Core) 16:00 [3]

Saturday Apr 7, 2018 #

Running 1:11:53 [3] 15.0 km (4:48 / km) +141m 4:35 / km
shoes: Adidas Pureboost DPR

Acid run from the French Regional Park orienteering clinic, eventually got to a massive lake so I ran along it. It was a very fun run, I enjoyed the mental stimulation

Friday Apr 6, 2018 #

Running 47:00 [3] 10.44 km (4:30 / km)
shoes: Adidas Pureboost

10x 30 second strides

Core (Functional) 12:13 [3]

I'm really looking forward to more snow this weekend. Smashing, that. Just makes me feel real warm inside because that's the only place I can find heat.

Makes me wonder what Canada's like right now

Thursday Apr 5, 2018 #

Core (Core) 16:00 [3]

Wednesday Apr 4, 2018 #

Note

Can't run outside, the road is unbelievably slippery, it wouldn't be very conducive to running. Treadmill day I guess.

Running 56:02 [3] 12.0 km (4:40 / km)
shoes: Adidas Pureboost

Really enjoying the Great British Bake Off during low intensity homework and activities.

I'm applying baby powder and calamine spray to poison oak areas after showers.

Also whoops forgot to do strides guess I'm doing those on Thursday.

Core (Core) 16:00 [3]

Tuesday Apr 3, 2018 #

Swimming 10:00 [1]

Running 30:00 [3] 6.38 km (4:42 / km)
shoes: Adidas Pureboost

It's day two of the snow, and school's gotten cancelled despite Hudson's reputation. A light reintroduction to running, we'll go a bit longer tomorrow and then integrate into the training schedule.

Core (Core) 17:00 [3]

Note

Little bit of poison oak on the ankles, but it's fine, I'll ignore it

Monday Apr 2, 2018 #

Note

6-7 inches forecasted today. Seasons just don't matter anymore.

Swimming 56:45 [3] 5.7 km (9:57 / km)
shoes: Adidas Pureboost

Sunday Apr 1, 2018 #

Note

Happy Easter! Would love to run, but doing lots of little exercises here and there instead.

Core (Core) 17:00 [3]

Swimming 55:00 [3] 5.46 km (10:04 / km)
shoes: Adidas Pureboost

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