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Training Log Archive: Thompass

In the 30 days ending Apr 30, 2019:

activity # timemileskm+mload
  Running27 11:14:04 78.6(8:35) 126.5(5:20) 1817409.0
  Orienteering10 6:17:53 39.82(9:29) 64.09(5:54) 1119415.5
  Cross Training5 4:00:00135.0
  Core9 2:49:0097.8
  Football3 2:31:0037.8
  Stretching2 58:00
  Swimming1 30:0022.5
  Total49 28:19:57 118.43 190.59 29361117.5
  [1-5]47 27:21:57
averages - sleep:11

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Tuesday Apr 30, 2019 #

2 PM

Stretching 40:00 [0]

3 PM

Cross Training 1:30:00 [2]

5 PM

Note

Two sprints to test the ankle. No pain, but after sitting down a very mild something. Wouldn't call it a pain or an ache, just something. Good signs but I want zero doubts that everything is fine before I return. BOC is four days away, that's the target right now. Hopefully what I've been doing is enough to take care of staying fit.

Monday Apr 29, 2019 #

3 PM

Stretching 18:00 [0]

4 PM

Cross Training 30:00 [3]

Including 10x 40 on 80 off and 3 minutes acceleration at the end.
5 PM

Core (Gym) 23:00 [3]

7 PM

Football 1:00:00 [1]

A bit of a tester to see how my shin is doing. It's doing better but not quite there yet, gonna keep the pedals spinning.
10 PM

Note

Did a bit of jogging in the hallway forcing even form. Not healed yet.

Sunday Apr 28, 2019 #

4 PM

Cross Training 30:00 [2]

11 PM

Core (Core) 16:00 [2]

Saturday Apr 27, 2019 #

10 AM

Cross Training 1:00:00 [2]

Friday Apr 26, 2019 #

3 PM

Swimming (Elliptical) 30:00 [3]

7x 1 minute hard
4 PM

Core 30:00 [3]

@Pleasance

Loving this guest promotion.
8 PM

Core 16:00 [2]

Thursday Apr 25, 2019 #

8 PM

Cross Training 30:00 [3]

Thanks I hate it.
C • You'll learnt to love it..... 2

Wednesday Apr 24, 2019 #

4 PM

Running 41:18 [2] 6.64 km (6:13 / km) +294m 5:06 / km
shoes: Adidas Ultraboost

Gonna commit to biking until BOC to relieve my leg of impact exercise.

Tuesday Apr 23, 2019 #

1 PM

Core 16:00 [2]

4 PM

Football 55:00 [1]

Gonna cycle.

Monday Apr 22, 2019 #

11 AM

Running warm up/down 14:00 [2] 2.25 km (6:13 / km) +12m 6:04 / km
shoes: VJ Irock

Orienteering race 35:49 [4] 7.09 km (5:03 / km) +108m 4:42 / km
shoes: VJ Irock

JK relay with EUOC. I anchored the team lead off by Spender with Felly between us. Was a bit of a nonce into the first control getting dragged off by Ali T but no worries since he disappeared after I headed off to my gaffle. Was caught by Joe so it was clear I'd lost time, then was with him for a bit. He pulled away on another gaffle mistake but I caught back up. Right after ditching Mr. Wright I saw Spud again ahead of me and worked to catch him but lost complete sight of him after the first spectator visit. From there a solo finish that was rather uneventful.

Now I want to give my blister from yesterday a chance to heal and do some cross-training, probably cycling, to give my ankle a rest while I'm at it (can't possibly hurt to be safe there). Then we get to the latter half of this week and figure stuff out then.

C • Who is Ali 2
12 PM

Running warm up/down 5:02 [2] 0.78 km (6:27 / km) +13m 5:57 / km
shoes: VJ Irock

With the blister and recently hitting 800k it's about time to retire the Irocks.

Sunday Apr 21, 2019 #

12 PM

Running warm up/down 15:34 [2] 2.67 km (5:50 / km) +25m 5:34 / km
shoes: VJ Irock

Orienteering long 1:20:57 [4] 14.22 km (5:42 / km) +233m 5:16 / km
shoes: VJ Irock

An alright run but I was horrible in the opposite section of the map. Tried to work around the holly too much when I could have just gone straight through, some handy knowledge for the future. A few controls where o was awful in the circle. Then the last long leg happened and everything calmed down and went well from there.

1 PM

Running warm up/down 11:27 [2] 1.75 km (6:33 / km) +20m 6:11 / km
shoes: VJ Irock

I have a big blister.

Saturday Apr 20, 2019 #

1 PM

Running warm up/down 6:25 [2] 1.31 km (4:54 / km) +2m 4:52 / km

Orienteering race 34:13 [4] 5.61 km (6:06 / km) +76m 5:43 / km

A shambolic pre-race lead to a shambolic race. I'll do some quick review on the nav but the greater benefit would come from focusing on tomorrow and not making the same mistakes again.

2 PM

Running warm up/down 10:05 [2] 1.61 km (6:16 / km)

Friday Apr 19, 2019 #

Event: JK 2019
 
2 PM

Running warm up/down 15:39 [2] 2.59 km (6:03 / km) +7m 5:58 / km
shoes: Adidas Ultraboost

Orienteering race 17:31 [4] 4.09 km (4:17 / km) +21m 4:11 / km
shoes: Adidas Ultraboost

A decent JK sprint I think for me. There were some fence corner checks but mostly just left-right choices. No big mistakes in sight, and I can recall maybe three losses of ~5 seconds each. Still not fast, big surprise, just gonna keep on keeping on, it'll come.

Running warm up/down 9:48 [2] 1.49 km (6:35 / km) +2m 6:32 / km
shoes: Adidas Ultraboost

Thursday Apr 18, 2019 #

Note

I'm starting to watch my shin carefully. It was fine for the whole trials but the last two runs it's been back and I've been testing it today and I'm a bit nervous. We'll see how the JK goes and make a decision afterwards. Atm shin splints is on my mind.
9 PM

Running 15:17 [2] 2.93 km (5:13 / km) +22m 5:02 / km
shoes: Adidas Ultraboost

Wednesday Apr 17, 2019 #

Note
slept:11.0

Oof
5 PM

Core 16:00 [2]

6 PM

Running 44:31 [2] 9.63 km (4:37 / km) +77m 4:27 / km
shoes: Adidas Ultraboost

Found Max and Todge on the Links, took it easy. Shin complained after not complaining all weekend, lovely. Luggage will apparently be here tomorrow morning so ideally I do all my laundry very quickly as soon as I get my bag so I have clothes for the JK.

Tuesday Apr 16, 2019 #

7 PM

Running 28:52 [2] 6.03 km (4:47 / km) +42m 4:38 / km
shoes: X-Talon 230

Took advantage of the rest day by running.

wait no this wasn't the plan

Tired need sleep.
9 PM

Note



Middle

Long

Monday Apr 15, 2019 #

Note
(rest day)

Throat and chest acting out yesterday starting after dinner, still kicking up a fuss but it's travel day so weeeeeee

Sunday Apr 14, 2019 #

9 AM

Running warm up/down 13:06 [2] 1.87 km (7:00 / km) +3m 6:57 / km
shoes: X-Talon 230

Orienteering race 1:02:52 [4] 10.03 km (6:16 / km) +219m 5:39 / km
shoes: X-Talon 230

Dead legs from yesterday but I trudged along for the first half before downing some gel. Tried to keep off it for as long as possible to avoid a late crash and succeeded. From there felt relatively springy and made good time. No significant mistakes left my run in pretty good shape, and my house of cards didn't come crashing down on me this time around. Good effort and time to move into training towards JWOC.
C • Gels 5
10 AM

Running warm up/down 14:00 [2] 2.33 km (6:01 / km) +15m 5:49 / km
shoes: X-Talon 230


Day 2 - Long - Varsity Male - Splits

Saturday Apr 13, 2019 #

11 AM

Running warm up/down 11:44 [2] 1.75 km (6:42 / km) +14m 6:27 / km
shoes: X-Talon 230

Orienteering race 34:23 [4] 5.11 km (6:44 / km) +73m 6:17 / km
shoes: X-Talon 230

A good race on most counts except for a gaping mistake in the middle. Disappointed but otherwise ran alright.
12 PM

Running warm up/down 10:04 [2] 1.71 km (5:53 / km) +14m 5:39 / km
shoes: X-Talon 230

2 PM

Orienteering race 19:36 [3] 3.47 km (5:39 / km) +51m 5:16 / km
shoes: X-Talon 230

An enjoyable relay but frankly took it too hard for a race that doesn't matter and bonked a bit.

Day 1 - Middle - Varsity Male - Splits

Friday Apr 12, 2019 #

2 PM

Running warm up/down 14:03 [2] 2.36 km (5:57 / km) +15m 5:46 / km
shoes: Adidas Ultraboost

3 PM

Orienteering race 13:50 [4] 3.17 km (4:22 / km) +39m 4:07 / km
shoes: Adidas Ultraboost

Sprint at GMU - Went pretty well I think, the course setting was tricky but I avoided mistakes, some hesitation here and there and a subpar route choice but I think I can pretty pleased with the first race.

Running warm up/down 14:15 [2] 2.49 km (5:43 / km) +32m 5:23 / km
shoes: Adidas Ultraboost


Sprint Course - Splits

Thursday Apr 11, 2019 #

Orienteering 30:45 [2] 5.06 km (6:05 / km) +97m 5:33 / km
shoes: X-Talon 230

About 15 minutes of model map and filling time with running afterwards.

Wednesday Apr 10, 2019 #

11 AM

Running warm up/down 13:08 [2] 2.41 km (5:27 / km) +19m 5:15 / km
shoes: X-Talon 230

12 PM

Orienteering 47:57 [3] 6.24 km (7:41 / km) +202m 6:37 / km
shoes: X-Talon 230

Getting back in gear in the States at Egypt Mill with Greg. Some classic no-streamer business, but the features weren't too difficult to pick out. Everything's feeling good.


Track suggests some tomfoolery going on and I already knew I'd made a bad decision to 16, but otherwise good.

Running 10:29 [2] 1.9 km (5:31 / km) +50m 4:53 / km
shoes: X-Talon 230

Tuesday Apr 9, 2019 #

Note

Travel to USA

Monday Apr 8, 2019 #

4 PM

Running 25:57 [2] 5.64 km (4:36 / km) +45m 4:25 / km
shoes: Adidas Ultraboost

Sunday Apr 7, 2019 #

12 PM

Running 28:30 [2] 5.91 km (4:49 / km) +18m 4:45 / km
shoes: Adidas Ultraboost

Running 10:04 [5] 3.0 km (3:21 / km)
shoes: Adidas Ultraboost

Big big kudos to Robbie for coming out with me for a 3k on the track. Was very nervous leading into it, enough for it to have an effect on my body, but it started subsiding after the long warmup. Robbie basically paced the entire way until I kicked in the final stretch to become the chasee. Good effort, heart started beating uncomfortably in the last 800m or so but kept it under wraps.
Splits were 3:20, 3:25, 3:17.
C • Heart 2
1 PM

Running 50:54 [2] 9.67 km (5:16 / km) +81m 5:03 / km
shoes: Adidas Ultraboost

Oh my what a long cooldown.

Saturday Apr 6, 2019 #

3 PM

Football 36:00 [1]

Easy yeezy

Friday Apr 5, 2019 #

3 PM

Core 16:00 [2]

4 PM

Running 24:48 [3] 5.69 km (4:22 / km) +46m 4:11 / km
shoes: Adidas Ultraboost

Easy meadows with 5x20s with 30s rest, crossed the roads, then 3x20s.

Thursday Apr 4, 2019 #

4 PM

Running 1:30:23 [3] 15.54 km (5:49 / km) +741m 4:42 / km
shoes: VJ Irock

Pentlands journey with Dan and Ali. Turned into quite a beautiful day further into the afternoon, but the snow and mud made for tricky footing. Wiped out between Harbour and Castlelaw but everything's fine. Left shin is still putting up a fuss sometimes. Glad I'm getting quality hill-running training in for Denmark.

Wednesday Apr 3, 2019 #

2 PM

Running 1:04:59 [2] 12.52 km (5:11 / km) +174m 4:51 / km
shoes: Adidas Ultraboost

Hermitage with Dan, Ali, and Sarah. Left shin was tweaking the entire time, which was rather concerning. Otherwise everything was good, tired boi, getting some good grassy goodness tomorrow.

Tuesday Apr 2, 2019 #

Note

Danish Spring
Sprint
Middle
Long
12 PM

Core 16:00 [2]

6 PM

Running warm up/down 11:34 [2] 2.56 km (4:31 / km) +17m 4:22 / km
shoes: Adidas Ultraboost

Running intervals 37:25 [4] 7.5 km (4:59 / km)
shoes: Adidas Ultraboost

Garmin is telling me I got 85m of climb on the Meadows. I suspect lies and treachery.

4, 6, 8, 1k, 1k, 8, 6, 4, 2, with 2 minutes rest. I didn't start with the pack on the second 1k, second 6, and second 4 because I prioritized getting a full two minutes over running with the pack. Didn't seem to be a detriment other than on the 6, where I was slow. Good session, yesterday's rest helped a bit.
7 PM

Running warm up/down 10:43 [2] 1.97 km (5:26 / km) +17m 5:13 / km
shoes: Adidas Ultraboost

Monday Apr 1, 2019 #

2 PM

Core 20:00 [2]

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