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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Jun 30, 2019:

activity # timemileskm+mload
  Orienteering22 16:24:07 82.81(11:53) 133.27(7:23) 2817730.5
  Running42 14:06:17 95.98 154.47 1162476.2
  Core18 4:54:02134.0
  Stretching6 2:57:00
  Cross Training3 1:45:0026.3
  Strength4 1:23:0015.0
  Total77 41:29:26 178.79 287.74 39791381.9
  [1-5]69 37:43:26

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Sunday Jun 30, 2019 #

8 AM

Strength 30:00 [1]

10 AM

Running 12:20 [1] 1.57 km (7:51 / km) +26m 7:15 / km
shoes: VJ Bolds

Orienteering (Intervals) 1:08:37 [3] 8.16 km (8:25 / km) +207m 7:28 / km
shoes: VJ Bolds

Bonked pretty hard at the end, was a struggle and my group pulled away from me. Struggled quite a bit in the green and the nettles. Rest is best.

Saturday Jun 29, 2019 #

8 AM

Strength 30:00 [1]

10 AM

Running warm up/down 5:24 [1] 0.67 km (8:04 / km) +14m 7:18 / km
shoes: VJ Bolds

Orienteering 53:31 [2] 7.32 km (7:19 / km) +191m 6:28 / km
shoes: VJ Bolds

The boys caught me after the second compass, couldn't find a tiny ass rock. Struggled a bit but body felt pretty good.

Running warm up/down 6:15 [1] 0.83 km (7:32 / km) +17m 6:50 / km
shoes: VJ Bolds

Friday Jun 28, 2019 #

8 PM

Running 14:30 [1] 2.77 km (5:14 / km) +49m 4:49 / km
shoes: Asics Gel Kayano 25

10 PM

Core 13:49 [2]

Thursday Jun 27, 2019 #

12 PM

Core 12:35 [2]

2 PM

Stretching 32:00 [0]

6 PM

Running warm up/down 12:52 [1] 2.15 km (5:59 / km) +30m 5:36 / km
shoes: VJ Bolds

Orienteering 45:41 [3] 7.22 km (6:20 / km) +169m 5:40 / km
shoes: VJ Bolds

OK Nackhe and FK Friskus-Varberg club championships somewhere in Varberg. Didn't have a very clean race, am not happy with the run but at least fitness is good. Old map so some fishy business but still meh.

Quickroute

Wednesday Jun 26, 2019 #

10 AM

Running 30:01 [2] 6.48 km (4:38 / km) +64m 4:25 / km
shoes: Asics Gel Kayano 25

2 PM

Strength (PT) 13:00 [0]

6 PM

Running warm up/down 15:40 [1] 2.16 km (7:15 / km) +23m 6:53 / km
shoes: Asics Gel Kayano 25

Orienteering 18:44 [3] 4.17 km (4:30 / km) +55m 4:13 / km
shoes: Asics Gel Kayano 25

Weird sprint-type deal with some fun sprint sections and then a grind through the forest trails that made me unhappy. Got 5th, Arnaud Perrin was there which was cool, but not very fun. Tomorrow should be nice.

Quickroute

Tuesday Jun 25, 2019 #

11 AM

Stretching 31:00 [0]

12 PM

Running warm up/down 15:17 [1] 2.61 km (5:51 / km) +12m 5:43 / km
shoes: Asics Gel Kayano 25

Running intervals 26:30 [4] 5.02 km (5:17 / km) +21m 5:10 / km
shoes: Asics Gel Kayano 25

5x 60, 45, 30 with 60s rest

Good, standard session, trying to stay in the shade as much as possible.

Running warm up/down 9:03 [1] 1.57 km (5:46 / km) +33m 5:13 / km
shoes: Asics Gel Kayano 25

3 PM

Core 15:13 [2]

Monday Jun 24, 2019 #

12 PM

Core 13:14 [2]

3 PM

Running warm up/down 10:24 [1] 1.68 km (6:11 / km) +16m 5:55 / km
shoes: VJ Bolds

Orienteering 39:24 [3] 4.24 km (9:18 / km) +39m 8:53 / km
shoes: VJ Bolds

7 intervals, started with 30 second intervals. Only two 1:10000 maps so I had 1:7500 instead. A little bit scrappy with no streamers and trying to go higher speed, but generally can be content with nav.

Quickroute
4 PM

Running warm up/down 8:10 [1] 1.44 km (5:40 / km) +10m 5:29 / km
shoes: VJ Bolds

Sunday Jun 23, 2019 #

10 AM

Running warm up/down 3:05 [1] 0.44 km (7:00 / km)
shoes: X-Talon 230

Orienteering 23:30 [2] 4.89 km (4:48 / km) +28m 4:40 / km
shoes: X-Talon 230

One hiccup where I didn't read properly and got confused, but otherwise okay. Sprint wasn't technical, but the map was old enough for a building to be missing. Straight up not there.

Quickroute
Map Flip

Running warm up/down 4:00 [1]

5 PM

Orienteering 1:10:06 [2] 8.85 km (7:55 / km) +178m 7:12 / km
shoes: VJ Bolds

Partner orienteering with Adrian at Breared, alternating every control. First training that I'm actually happy with, was on it for most of it and am starting to read and run much better. Things got a little iffy near the end but everything came out well. Adrian was out there nailing it.

Quickroute

I took 2 and 4, then to make sure I got some long legs I did the odd numbers 5 to the finish.
6 PM

Running warm up/down 6:37 [1] 1.28 km (5:10 / km) +10m 4:58 / km
shoes: VJ Bolds

11 PM

Core 13:00 [2]

Saturday Jun 22, 2019 #

10 AM

Running warm up/down 15:59 [1] 2.27 km (7:02 / km) +38m 6:30 / km
shoes: X-Talon 230

Running intervals 34:41 [3] 4.26 km (8:08 / km) +36m 7:49 / km
shoes: X-Talon 230

2 sets of 8x 1 min with 40s rest in the marsh with Adrian and Jesper. Core was working hard.
11 AM

Running warm up/down 11:01 [1] 1.69 km (6:31 / km) +24m 6:05 / km
shoes: X-Talon 230

5 PM

Orienteering 1:00:25 [2] 6.95 km (8:42 / km) +84m 8:12 / km
shoes: VJ Bolds

Running warm up/down 6:16 [2] 1.29 km (4:51 / km) +5m 4:46 / km
shoes: VJ Bolds

Friday Jun 21, 2019 #

10 AM

Running 38:45 [2] 7.35 km (5:16 / km) +150m 4:47 / km
shoes: Asics Gel Kayano 25

Easy morning jog with Adrian before midsummer celebration, rest of the day is chill.
11 PM

Core 12:15 [2]

Thursday Jun 20, 2019 #

10 AM

Stretching 36:00 [0]

12 PM

Running 24:50 [3] 5.48 km (4:32 / km) +15m 4:28 / km
shoes: Asics Gel Kayano 25

Round the gravel tracks.
1 PM

Core 15:21 [2]

7 PM

Running warm up/down 2:34 [1] 0.39 km (6:35 / km) +5m 6:11 / km
shoes: VJ Bolds

Orienteering 57:07 [2] 5.92 km (9:39 / km) +143m 8:37 / km
shoes: VJ Bolds

Multitechnical training at Idala. Contour-only was okay except I didn't go far enough the spur to hit 2 and realized on the way out, whoops. Was horrendous on the compass legs, wasn't running the scale well and slight drifting on the first control although that calmed down a bit. Pretty solid on the corridor, although crossed a nasty stream and am not quite elated at my splendid ability to re-enter the corridor after leaving. Was slow af, but will be nice to look at gps. Not that I'm making excuses but my excuse is that the map is old, with a liberal use of the word old.

Quickroute

It's always interesting taking a picture of the map. The first and third parts are pretty accurate, but I haven't bothered tweaking with the second part because I'm not sure enough about what happened. I thought I knew around 7, but when I tried to move the track everything else started looking a lot more off. So I'll go off the assumption that I'm wrong.

Wednesday Jun 19, 2019 #

10 AM

Strength 10:00 [0]

7 PM

Running warm up/down 11:34 [1] 1.85 km (6:15 / km)
shoes: VJ Bolds

Orienteering 30:38 [2] 4.04 km (7:35 / km) +121m 6:36 / km
shoes: VJ Bolds

Pretty tired, took it easy, the nav was tricky. Took a while to get used to the terrain, felt a bit overwhelmed when I first entered the bigger hill.

Livelox
11 PM

Core 14:35 [2]

Tuesday Jun 18, 2019 #

10 AM

Stretching 25:00 [0]

12 PM

Running 30:00 [3] 7.36 km (4:05 / km) +30m 4:00 / km
shoes: Adidas Ultraboost

Back to training after a nice travel day off. Steady along the coast, a little bit of climb at the end but it was pretty fun.
6 PM

Running warm up/down 13:51 [1] 2.2 km (6:18 / km) +3m 6:15 / km
shoes: X-Talon 230

Orienteering 14:11 [4] 3.15 km (4:30 / km) +22m 4:21 / km
shoes: X-Talon 230

First leg in the relay, running for OK Löftan. Was along for the ride for most of it, spectator control in the lake I was in fourth, came into the changeover in third. Was very quick stuff, was more of an accessible relay so the technicals weren't up there.

Quickroute
7 PM

Running warm up/down 10:46 [1] 1.14 km (9:27 / km)
shoes: X-Talon 230

Running 10:19 [4] 2.12 km (4:52 / km) +18m 4:40 / km
shoes: X-Talon 230

Also ran the anchor leg, the fifth one. Was easier difficulty than first leg and shorter. Of course this also means I made one mistake, as well as almost overrunning a control. Dang scale. Lake control made another appearance. Don't think winning was an option, but did finish the race in second. Our prize was some nail polish and manicure, so you know who's going to be looking fabulous at JWOC.

Quickroute

Sorry about the drastic difference in lighting but life isn't always sunshine and rainbows so live with it.

Monday Jun 17, 2019 #

11 PM

Core 16:00 [2]

Sunday Jun 16, 2019 #

12 AM

Running warm up/down 10:00 [2]

Orienteering 1:19:59 [4] 11.59 km (6:54 / km) +180m 6:24 / km
shoes: VJ Bolds

Jukola

Quickroute

Started the race with a big old long leg. Strayed off line early on when I mistook which track I was on but quickly corrected and rejoined the train, immediately losing the places I'd gained through speed and settling into a rhythm. After crossing the track I wanted to climb over the spur and go straight for the control but not a single other person was going for that option, everyone was going around. Only barely missed it but I was running on that hillside for quite a long while and I wasn't sure where I was. There was a thick reentrant so I bounced back and hit it. Time lost, should have trusted myself and left the track but that contrasts heavily with all the times I left the track and shouldn't have. Ah well.

Things were pretty dark but I wasn't confident enough in my headlamp's battery to put it on full power. I can test that when the stakes are lower but I just chilled on the lower power for the whole race. Plus when I put it on high power I can't read the map, it's too damn reflective.

A string of controls of chilling with the train and looking for good footing in the forest to pass people. The opportunities were pretty slim but I took them when I could. Downed some Dexal, but my pace up the hill into 7 wasn't the best. The guy behind me said in German to stick to the train and I spent a while confused on why he would speak German to the guy wearing the US shirt but nonetheless I flew through the green and connected our train to the dudes in front of us. Small miss into 7 but fixed. Lots of mistakes wow was very scrappy looking back at it, not the best nav.

Hooked onto the train for 8 and 9, let them do all the nav and just tagged along for the ride. Moved into some dope passing maneuvers on the next string of controls. Horrible to 13, the train disappeared and by the time I corrected I rejoined right where I had passed it around 11. Shoot. I hit the ride and thought I was on a different part of it. Yes, I was looking at my compass. Yes, I knew I was off line. Yep, didn't fix it. I think I talked about this problem two weeks ago during the world cup qualifications. Need to fix it.

Split from the train into 14, was a good decision they went further around to the left. Uneventful for 15 and 16, the lighting was getting a bit brighter, I had people around me, hesitated into the circle on 15 but otherwise fine, but really these weren't important legs.

16 was fun, I was with a small group of 4 other guys and at least two were Russian. Let them guide me through the undergrowth. More boring stuff after that.

Quite bad into 20. When I was in the broad reentrant I thought I was already in the narrower index contour. Wanted to edge along the side of the hill, which I did. Wrong hillside. Hit that green and open area and corrected. Not very well, but I corrected. Hit two other controls before I hit mine. Just peak stuff. Lost a lot of places on that leg. There's literally a hill with a spur coming off it that leads to the control.

Overall, was a scrappy Jukola filled with dodgy mistakes and showed more things to improve on. Lots of work to do, off to Sweden we go.



I figure if there's anywhere to put this it would be here, to make it easy to follow the progress over the years.
1 AM

Running warm up/down 1:30 [1]

Yep
5 PM

Running 33:01 [3] 7.24 km (4:34 / km) +11m 4:32 / km
shoes: Adidas Ultraboost

11 PM

Note

Have been paying for my lack of cooldown.

Core 16:00 [2]

Saturday Jun 15, 2019 #

1 PM

Running 13:11 [2] 4.27 km (3:05 / km) +31m 2:59 / km
shoes: Adidas Ultraboost

Friday Jun 14, 2019 #

9 PM

Running warm up/down 7:47 [2] 1.52 km (5:07 / km) +13m 4:55 / km
shoes: VJ Bolds

Orienteering (Model) 28:54 [2] 3.74 km (7:44 / km) +35m 7:23 / km
shoes: VJ Bolds

It's pretty grimy out there not gonna lie, tomorrow is gonna be interesting.

Quickroute

Running warm up/down 8:20 [2] 1.6 km (5:12 / km) +10m 5:03 / km
shoes: VJ Bolds

Thursday Jun 13, 2019 #

11 AM

Stretching 18:00 [0]

1 PM

Running warm up/down 10:50 [1] 1.35 km (8:01 / km) +50m 6:46 / km
shoes: VJ Bolds

Orienteering 30:01 [3] 3.5 km (8:35 / km) +70m 7:48 / km
shoes: VJ Bolds

A crappy first loop of disgusting forest but the second half was slightly better. Horrible compass line on 6 if I say so myself, and trekked through some really shitty undergrowth that had me re-evaluating life choices but good stuff. Also badly screwed the entry to the first control whoops.

Quickroute / 3DRerun

Running 2:00 [1] 0.36 km (5:33 / km)
shoes: VJ Bolds

Orienteering 29:18 [3] 3.45 km (8:30 / km) +70m 7:43 / km
shoes: VJ Bolds

A little bit better than the first one, and a lot more open which was nice. Bad lines on 5 and 6 which was annoying, and trouble on 4 in the circle. Nice to get a longer set of training in.

Quickroute / 3DRerun

Just continuing to work on the old contour/visualization business. It's a solid focus I'm enjoying it.

Running warm up/down 9:36 [1] 1.66 km (5:47 / km) +35m 5:14 / km
shoes: VJ Bolds

11 PM

Core 16:00 [2]

Wednesday Jun 12, 2019 #

6 PM

Running warm up/down 8:30 [1] 1.59 km (5:21 / km) +12m 5:09 / km
shoes: VJ Bolds

7 PM

Orienteering 29:21 [3] 3.74 km (7:51 / km) +70m 7:11 / km
shoes: VJ Bolds

Quickroute

Back to Halkolampi for more training on that map, this time with some control picking. Focus on the larger general shape of every leg to help towards visualizations since I get sucked into needless detail too easily. My control exits were bad at times. Very short course, I fell earlier today and my left ass cheek is in a spot of pain. Took it pretty easy. We'll see how tomorrow is and decide then what to do.

Tuesday Jun 11, 2019 #

1 PM

Running warm up/down 19:30 [1] 2.87 km (6:48 / km) +10m 6:41 / km
shoes: Adidas Ultraboost

Running intervals 34:53 [4] 7.34 km (4:45 / km) +5m 4:44 / km
shoes: Adidas Ultraboost

3x 1600, every 100m switching between coasting and hard. Wasn't really sure what exactly to do so just settled with this. Followed by 6x 100m strides. Good stuff, nice day coming up of spectating of the sprint relay and PT later, there was a bit of a niggle early on.
2 PM

Running warm up/down 5:55 [1] 1.03 km (5:45 / km) +6m 5:35 / km
shoes: Adidas Ultraboost

10 PM

Core (PT) 11:00 [0]

Core (Core) 16:00 [2]

Monday Jun 10, 2019 #

1 PM

Cross Training 30:00 [1]

Easy spinning to get the legs moving, mostly so that they feel alright for running later.
5 PM

Orienteering 29:40 [2] 4.23 km (7:01 / km) +80m 6:24 / km
shoes: VJ Bolds

Lots of people out and about at the last Iltarastit before Jukola, got there early before the line of cars became way too long. Marshes were deep af.

Quickroute

Sunday Jun 9, 2019 #

11 AM

Running warm up/down 8:19 [1] 1.21 km (6:52 / km) +20m 6:21 / km
shoes: VJ Bolds

Orienteering 1:10:04 [4] 10.63 km (6:35 / km) +390m 5:34 / km
shoes: VJ Bolds

Helsinki O-Games Day 2

Quickroute

A very rocky start but things calmed down going to 4 and things got a lot cleaner. Bit of a brain fart on the long leg to 13 with that weird zigzag at the intersection, was getting away from a chasing dude, and looking at it I probably should have just boosted down the trail along the marsh that crosses the line that brings me pretty damn close to the control. Long legs all had some great trail options so not much nav going on there.
10 PM

Core (Core) 17:00 [2]

Saturday Jun 8, 2019 #

12 PM

Running warm up/down 9:27 [2] 1.72 km (5:30 / km) +25m 5:07 / km
shoes: VJ Bolds

1 PM

Orienteering 41:43 [4] 5.62 km (7:25 / km) +240m 6:07 / km
shoes: VJ Bolds

Helsinki O-Games Day 1

Nice day of spectating the World Cup and pretending I'm a team official, no harm no foul. Missed the fastest women finishing because of my start, and watched Gustav demolish the course from the TV at Anton's.

Ran alright, it was a little physical but focused on good routes. Good fun, no big mistakes has been a rather positive trend since the atrocities committed at Caw and Stickle Pike.

Quickroute

Running warm up/down 7:23 [1] 0.92 km (8:02 / km) +5m 7:49 / km
shoes: VJ Bolds

Friday Jun 7, 2019 #

12 PM

Core (Core) 16:00 [2]

1 PM

Running 41:43 [2] 8.34 km (5:00 / km) +25m 4:56 / km
shoes: Adidas Ultraboost

Taking some trails around, ran a bit more than planned because I wanted the trail to end. What a dummy I am, trails don't end in Finland.
2 PM

Cross Training 30:00 [1]

Thursday Jun 6, 2019 #

1 PM

Orienteering 28:01 [1] 3.47 km (8:04 / km) +70m 7:20 / km
shoes: VJ Bolds

Control Pick-up from Anton's Iltarastit

Quickroute
6 PM

Running warm up/down 16:55 [1] 2.71 km (6:15 / km) +30m 5:55 / km
shoes: VJ Bolds

Orienteering 45:06 [3] 6.55 km (6:53 / km) +100m 6:24 / km
shoes: VJ Bolds

Otervals with Anton, Spud, and Emma. Had a lovely leg on the second one but made up for it with a sketchy route on the third. Fun stuff, enjoyed the presence of the others, it's an absolutely broiling day and was very sweaty but we swam twice and I saw the old Solvalla cabin from yonder years ago, good day gone.

Quickroute

Start to 4, 4 to 8, 9 to 14, 14 to finish.
11 PM

Core (Core) 16:00 [2]

Core (PT) 15:00 [0]

Wednesday Jun 5, 2019 #

7 PM

Running warm up/down 5:46 [1] 0.96 km (6:00 / km) +15m 5:34 / km
shoes: VJ Bolds

Orienteering 32:21 [2] 3.78 km (8:33 / km) +100m 7:34 / km
shoes: VJ Bolds

Back in Solvalla in another part. Ankles were getting absolutely ruined that did not feel good.

Quickroute

Bad mistakes on 7 and 8, and 8 was easily avoidable by route choice.
Other mistakes on 3, 12.
Struggled to get to 6, there was loads of green on that hill.

Loads of hesitation otherwise, look at all that red in the circles.

I started warming up a bit after everyone else, sadly didn't get much of a warm up, and heard from Tuulikki that we were supposed to be back by 8 so I had about half an hour to get some orienteering in.
8 PM

Running warm up/down 7:59 [1] 1.27 km (6:17 / km) +15m 5:56 / km
shoes: VJ Bolds

Tuesday Jun 4, 2019 #

12 PM

Running warm up/down 16:15 [1] 2.33 km (6:58 / km) +10m 6:50 / km
shoes: Adidas Ultraboost

10 mins running then drills
1 PM

Running intervals 30:15 [4] 7.02 km (4:19 / km) +35m 4:12 / km
shoes: Adidas Ultraboost

6x 3 mins on 2 mins off

First two reps were pretty good but the third rep's hill took a little out of me and there was a lot more fight for the rest of the session. One bailed rep due to leaving the forest on accident but got back to it pretty quickly. Pretty happy to get something done on trails, was very enjoyable.

Running warm up/down 9:25 [1] 1.61 km (5:51 / km) +15m 5:35 / km
shoes: Adidas Ultraboost

8 PM

Core 12:00 [2]

Monday Jun 3, 2019 #

1 PM

Core 17:00 [2]

7 PM

Running warm up/down 7:00 [1] 1.21 km (5:47 / km) +11m 5:32 / km
shoes: VJ Bolds

Orienteering 57:45 [3] 8.06 km (7:10 / km) +175m 6:28 / km
shoes: VJ Bolds

Quickroute

The Iltarastit saw a return to Solvalla, we even played a bit of football on the field, good memories.

There was no bare rock on the map and there was an unmapped road between 4 and 5. Once again had some pretty good navigation but a lot of hesitation to go with it, like in the approach to 6, which was a lot longer than I expected and I was looking for it early.

My route choices were pretty poor too, like to 1 where there's a perfectly fine straight route but I was avoiding the marsh.

8, 9, and finish weren't good either; I never found that track that it looks like I run on except just at the end when I cross it, and while it looks pretty clean it didn't feel very clean. Lost map contact to 9, so although the bearing was pretty good I ended up on the wrong side of the line. There's that path crossing in the marsh pretty early in the leg, I only noticed one of the paths. Generally just wasn't sure where I was so I just chose to stick to my compass to hit the large path close to 9. Lost map contact again into the finish, obviously the bearing was ass so that makes sense. All I wanted to do was cross that marsh and I thought I was using my compass but I guess not? Weird. I've generally been noticing that I'm not quick to correct my bearing when I realize it's off. I suspect it's because I get pushed around by terrain easily and prioritize path of least resistance over going the correct direction. Will put a bit more focus on that next time around.

Sunday Jun 2, 2019 #

12 PM

Stretching 35:00 [0]

7 PM

Cross Training 45:00 [1]

8 PM

Core (Core) 16:00 [2]

Saturday Jun 1, 2019 #

1 PM

Running 2:00:00 [3] 24.62 km (4:52 / km) +121m 4:45 / km
shoes: Adidas Ultraboost

Good day to get a longer run in. I wanted to take the forest down into the city centre, turn around, and come back up, but that immediately failed when I went the wrong direction. Eventually found a map and decided my plan wasn't salvageable, but I did see a road hopping across a few islands that acted as a bit of a roundabout way into the centre, so I went for that. There's a system of city bikes all over and every one happened to have a map, which is how I initially got unlost, so I planned my way around three kilometers at a time, jumping from map to map until I found something I recognized. Glad those things exist. Eventually reached the bay and made my way north, taking a detour because I didn't know how to get to the forest and was guessing my way. Unfortunately I hit 2 hours way before making it back so I stopped and started walking.

I also found at least the Egyptian and Japanese embassies lying among the islands near a lot of wealthier estates. Funny how that works. Would've been cool to find more embassies.
4 PM

Running warm up/down 10:03 [1] 1.65 km (6:05 / km) +3m 6:02 / km
shoes: Adidas Ultraboost

And when I say I stopped what I actually mean is I warmed down to closer to Anton's because I really didn't want to walk the whole way. Oh well.

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