Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m
Easy Run	21	13:12:12	94.5	(8:23)	152.08	(5:13)	3835
Orienteering	7	5:10:05	31.62	(9:48)	50.89	(6:06)	1299	19 /	23c	82%
Misc	3	3:12:00	2.36		3.8
Strength	13	3:01:14
Swimming	1	1:10:00
Total	40	25:45:31	128.48		206.77		5134	19 /	23c	82%
[1-5]	39	24:35:31

2:31

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» now

Sunday Sep 30, 2018 #

Note

I'm not sure what exactly is in pain, but my big toe hurts and I'm struggling to put pressure on it. Tested it a bit with some running form but it I don't feel it's worth running through. If it's good by this afternoon I'll head out.

I didn't expect to have a third day without running, I'm kinda bummed about it.

C • Toe 2

Saturday Sep 29, 2018 #

12 PM

Strength 16:00 [3]

2 PM

Misc 1:20:00 [3]

Good stuff on the 5-a-side pitch. It's definitely a very different movement from pure running, and I think it did me a bit of good.

Friday Sep 28, 2018 #

Note
(rest day)

Thursday Sep 27, 2018 #

6 PM

Orienteering 1:10:36 [3] 12.4 km (5:42 / km) +336m 5:01 / km
shoes: VJ Irock

3.0 km warmup 13:00
6.2 km training 44:48
3.2 km cooldown 12:48

Yeah I'll just track running and orienteering separately next time this was a hassle.

Wednesday Sep 26, 2018 #

2 PM

Easy Run long 1:37:43 [3] 15.61 km (6:16 / km) +809m 4:58 / km
shoes: VJ Irock

There's a bit of satisfaction every time you do a hill, and I left the run feeling pretty happy. Good stuff.

Tuesday Sep 25, 2018 #

6 PM

Easy Run intervals 56:58 [4] 12.14 km (4:42 / km) +114m 4:29 / km
shoes: Adidas Pureboost

Warm up to KF, 4x4 minutes and 4x1 minute with 2 minutes rest, cooldown back to Pollock.

Monday Sep 24, 2018 #

5 PM

Strength 16:00 [2]

6 PM

Easy Run 40:48 [2] 8.44 km (4:50 / km) +236m 4:14 / km
shoes: Adidas Pureboost

Sunday Sep 23, 2018 #

11 AM

Orienteering race (SOL 3) 1:07:04 [4] 10.38 km (6:28 / km) +287m 5:41 / km
spiked:19/23c shoes: VJ Irock

Lovely terrain out here! Bobble on one control because the reentrant I was in didn't seem defined enough so I thought I was in the wrong spot (I wasn't), and went too low on one route and hit an uncrossable boundary I was trying to avoid, had to go back uphill a bit to get past it. Had a wonderful time other than not being full strength, but next time I race we should be feeling good.

Quickroute

12 PM

Easy Run warm up/down 15:01 [2] 2.36 km (6:22 / km) +32m 5:58 / km
shoes: VJ Irock

W/ Ali and Robbie to start and back

Saturday Sep 22, 2018 #

1 PM

Easy Run warm up/down 8:11 [2] 1.7 km (4:49 / km) +20m 4:33 / km
shoes: VJ Sports Bold

Warm up w/ Felix

Orienteering (no compass) 36:35 [2] 4.96 km (7:23 / km) +73m 6:52 / km
shoes: VJ Sports Bold

Definitely not the cleanest of exercises, but I figured out what I was doing towards the end and started doing a lot better. Took it pretty easy, still snotty and tight-chested.

Friday Sep 21, 2018 #

Note

Thinking of taking a rest today again. When I wake up my throat is uncomfortable and I'm coughing. Goes away gradually during the day. Seems to be isolated in the head tho, my body feels pretty good.

Easy jog might be in the works.

Thursday Sep 20, 2018 #

6 PM

Easy Run 4:05 [2] 0.96 km (4:15 / km) +3m 4:11 / km
shoes: Adidas Pureboost

Orienteering (Compass 1) 16:23 [3] 3.54 km (4:38 / km) +41m 4:22 / km
shoes: Adidas Pureboost

Pretty damn accurate

Orienteering (Compass 2) 11:12 [3] 2.5 km (4:29 / km) +24m 4:16 / km
shoes: Adidas Pureboost

Not as good as round 1, was off several times. Gave more time to let the compass settle before starting the leg for the last few.

Easy Run warm up/down 4:44 [2] 1.1 km (4:18 / km) +13m 4:04 / km
shoes: Adidas Pureboost

10 PM

Strength 12:37 [2]

Wednesday Sep 19, 2018 #

2 PM

Easy Run warm up/down 4:04 [2] 0.93 km (4:22 / km) +3m 4:18 / km
shoes: Adidas Pureboost

Short warmup to DVC

Easy Run 1:17:42 [2] 14.27 km (5:27 / km) +387m 4:48 / km
shoes: Adidas Pureboost

Very slippery day through Holyrood, around the meadows, and down to Foot Locker to find out that they don't sell running shorts. I'll get that sorted sometime soon. Weather was pretty brutal, but after two days of not feeling well enough to run, my body's recovered pretty well.

5 PM

Swimming 1:10:00 [0]

Light physical stuff

Tuesday Sep 18, 2018 #

Note

Still don't feel amazing. My throat is clearing up and I don't feel like a dead man walking like I did yesterday. Taking it easy

11 PM

Strength 12:37 [3]

Monday Sep 17, 2018 #

8 PM

Strength 18:00 [3]

Sunday Sep 16, 2018 #

2 PM

Easy Run race 24:41 [5] 5.01 km (4:56 / km) +271m 3:53 / km
shoes: VJ Sports Bold

EUOC Hill Race

Pretty happy with the effort. I wasn't quick enough on the downhills and lost ground there. I also kept starting on the downhill and realizing a bit in that I hadn't sped up yet. Need to lean into it and pound it out I guess. Good signs for the fitness.

C • 271m 2

3 PM

Easy Run warm up/down 13:24 [1] 1.41 km (9:30 / km) +49m 8:06 / km
shoes: VJ Sports Bold

Stopped a few times for various reasons.

7 PM

Note

Throat's not feeling too hot, we'll see what happens

Saturday Sep 15, 2018 #

2 PM

Easy Run 4:10 [1] 0.59 km (7:04 / km) +26m 5:47 / km
shoes: Adidas Pureboost

Orienteering 14:30 [2] 1.99 km (7:17 / km) +107m 5:45 / km
shoes: Adidas Pureboost

Started with a short exercise with Izzy but we split and I sped up for the rest of it.

Orienteering 29:36 [2] 4.16 km (7:07 / km) +230m 5:34 / km
shoes: Adidas Pureboost

Friday Sep 14, 2018 #

5 PM

Easy Run 1:01:27 [3] 12.93 km (4:45 / km) +202m 4:24 / km
shoes: Adidas Pureboost

Brought the acid run out of retirement. Screwed up one section and guessed my way to the next turn I could remember, but not good on my part to leave room for error.

11 PM

Strength 14:00 [3]

Thursday Sep 13, 2018 #

2 PM

Easy Run 28:12 [3] 5.35 km (5:16 / km) +192m 4:28 / km
shoes: Adidas Pureboost

Light session in the early afternoon.

4 PM

Easy Run 10:05 [1] 1.8 km (5:36 / km) +19m 5:19 / km
shoes: Adidas Pureboost

Orienteering 5:04 [1] 0.87 km (5:49 / km) +5m 5:40 / km
shoes: Adidas Pureboost

Orienteering 5:07 [1] 0.98 km (5:13 / km) +2m 5:10 / km
shoes: Adidas Pureboost

Easy Run 11:05 [2] 2.07 km (5:21 / km) +65m 4:38 / km
shoes: Adidas Pureboost

Wednesday Sep 12, 2018 #

2 PM

Easy Run 1:12:18 [3] 13.0 km (5:34 / km) +603m 4:31 / km
shoes: Adidas Pureboost

Gonna cut out a little bit of this route next time but otherwise it's a very good route. Fished around on Strava for a bit to figure out the best way to tackle Holyrood and I think this is it. Enjoyed it, gonna get lots of climb practice in this year.

C • Climb 1

11 PM

Strength 12:00 [3]

Tuesday Sep 11, 2018 #

11 AM

Strength 12:00 [3]

Getting back into the conditioning habit in the new setting. My body doesn't feel great right now, deciding not to run today :(

Monday Sep 10, 2018 #

2 PM

Easy Run 50:41 [3] 10.75 km (4:43 / km) +131m 4:27 / km
shoes: Adidas Pureboost

Trying my luck with another route, but it was pretty awful. Need to learn a bit about the good routes around here other than the park.

Sunday Sep 9, 2018 #

5 PM

Easy Run 41:46 [3] 7.34 km (5:41 / km) +388m 4:30 / km
shoes: Adidas Pureboost

Going off of four hours of sleep and in the wrong time zone, but it went alright. Gave Holyrood a try, it's nice but I need to look for some longer routes that don't circle around too much. Right heel ached a little bit, has for the last few days when I ran, I'll keep an eye on it.

Saturday Sep 8, 2018 #

1 PM

Misc 1:06:00 [3]

Flight day, played a bit with Max because he came into town. Right hammy is a little tight

Friday Sep 7, 2018 #

1 PM

Misc 46:00 [2] 3.8 km (12:06 / km)

Solo session at the school fields, wanted to see how much I move around so I tracked it. Would have preferred to track a proper game

Thursday Sep 6, 2018 #

6 PM

Easy Run hills 20:36 [3] 3.63 km (5:40 / km) +110m 4:56 / km
shoes: Adidas Pureboost

Ran from school to the local grassy hill and did a few

10 PM

Strength 14:00 [3]

Wednesday Sep 5, 2018 #

5 PM

Easy Run warm up/down 5:47 [2] 1.2 km (4:49 / km) +7m 4:41 / km
shoes: Adidas Pureboost

Orienteering 53:58 [3] 9.11 km (5:55 / km) +194m 5:21 / km
shoes: Adidas Pureboost

Not fun, the forest was too thick. The white was a straight lie.
Map
Interesting experiment that almost doubled my distance compared to the course length. This isn't an ideal map to do this and I was mostly restricted to trails because I couldn't get myself into the actual vegetation. Gonna give it another go on a different map with better mobility.

Key notes:
Got a taste of white on the way to 1. Didn't like the flavor.
Some extra trails around three, including running on a trail out of three. Also, to 4, the trail to get around the maze barrier was overgrown with plants with burs that are massive and stick to everything. No way down through the forest.
To 5, that hill was pretty difficult to find my way down, leading me way left.
Going to 8 was not a realistic option when I got there.

C • A-maze-ing 10

6 PM

Easy Run warm up/down 9:06 [2] 1.9 km (4:47 / km) +15m 4:36 / km
shoes: Adidas Pureboost

10 PM

Strength 14:00 [3]