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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Sep 30, 2019:

activity # timemileskm+mload
  Running33 22:23:39 155.21(8:39) 249.78(5:23) 4570832.2
  Orienteering9 6:25:47 33.23(11:37) 53.48(7:13) 1706203.7
  Strength6 4:24:0083.8
  Core12 3:47:00113.5
  Cross Training5 2:56:5878.5
  Stretching3 1:19:00
  Football1 1:00:00
  Total66 42:16:24 188.44 303.26 62761311.6
  [1-5]61 38:41:44

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Monday Sep 30, 2019 #

6 PM

Running 37:52 intensity: (25 @0) + (50 @1) + (27:25 @2) + (8:35 @3) + (37 @4) 7.15 km (5:18 / km) +100m 4:57 / km
ahr:134 max:164 shoes: Asics Gel Kayano 25

7 PM

Strength 1:15:00 [0]

Big fan
8 PM

Running 5:04 intensity: (15 @0) + (5 @1) + (4:44 @2) 0.93 km (5:27 / km) +14m 5:04 / km
ahr:131 max:139 shoes: Asics Gel Kayano 25

Sunday Sep 29, 2019 #

Note

Through a series of unfortunate events did not race the long or relay at JEC. Annoying. Can't do anything about it. Going to more or less forget about it and focus on the future.

Saturday Sep 28, 2019 #

Note

Niiiice

Possibly heat stroke. Stomach turned against me overnight and have entered some deep suffering

Friday Sep 27, 2019 #

10 AM

Orienteering (Relay Model) 37:10 [1] 2.76 km (13:28 / km) +122m 11:02 / km
shoes: VJ Bolds

Open, dry, steep, and prickly, lots to look forward to.
11 AM

Orienteering (Sprint Model) 17:57 [1] 2.02 km (8:53 / km) +26m 8:21 / km
shoes: Adidas Ultraboost

Narrow passages, cool
3 PM

Running warm up/down 21:34 [1] 3.35 km (6:26 / km) +10m 6:21 / km
shoes: Adidas Ultraboost

4 PM

Orienteering race 16:19 [5] 3.88 km (4:12 / km) +36m 4:01 / km
shoes: Adidas Ultraboost

JEC Sprint

Can't be pleased with that, similar story to Pentlands SOL with the orienteering at the beginning being the big letdown. Settled down alright after getting into town but pace crashed hard in the heat. Things to work on are reading under pressure and being calmer, making time for decision making.

1. Did not read enough, going right was faster and I went right, but then got confused by fences and hedges and thought left would be quicker so I saw an opportunity to go left and did that instead. Lost ~20 seconds.
2. Looked like a right left option to me, couldn't tell if a hedge was open or not while running because a control number was in the way. Went towards where I thought there was an opening, realized there wasn't, turned and went left. ~15-20 seconds lost.
6. Got done by the route choice. Out the gate, turned left... artificial barrier. I try to save it by ducking into a path that will take me to the right option, which isn't good already, but the damage is done. Around ~30 seconds, most likely a little more than that. A little awareness would have brought me back past 2, easy money.
That little section of three mistakes dropped enough time that I would have been relatively pleased with the rest of my race with that part done right. This is obviously a common problem for me; so many times where my racing is competitive but it does not hold up over a course. It seems clear to me that that is a primary skill to focus on.
9. Went left, didn't quite read the passage to the finest detail because it looked VERY difficult to screw up, but alas there was an unmapped set of stairs that I'd argue did not look very private, lost a few seconds running up and back down. Maybe the route wasn't good either because lost ~12 seconds total.
12. Seem to have lost around 5 or so seconds going right. Map flip, hit the control and just kept going down the road because I didn't see any blockages and saw a way to the control. Was slower than hitting the control and turning around and running back down the road the other way.
13. Don't know which way is faster even now so I'd say a decision is a decision and I executed.
14. Good, read correctly and took the advantage.
15. I can see it being faster to go left, lost around 5-6 sec?
16. Was swayed by the Italian ahead of me, went right, don't think it's a bad route but it seems faster to go straighter and left of the line. Not bad though.

A lot to chew on and mull over but not now, got this write-up done but now it's time to relax for the long.

Running warm up/down 9:25 intensity: (20 @1) + (1:17 @2) + (7:43 @3) + (5 @4) 1.63 km (5:47 / km)
ahr:147 max:164 shoes: Adidas Ultraboost

Thursday Sep 26, 2019 #

11 PM

Core 10:00 [2]

Wednesday Sep 25, 2019 #

2 PM

Running 1:33:45 [3] 14.65 km (6:24 / km) +758m 5:05 / km
shoes: X-Talon 230

EUOC Seat

Felt very bonky from the get go, considered ending it at an hour but Tom, Finn, Max were taking it chill so stuck with them. Travel day tomorrow, plan is lots of stretching, easy core, shake out in the evening. Have podcasts downloaded to last me the long trip, sacrificed the easy travel yesterday to save pasta night <3 (mistake but ah well life goes on)

Tuesday Sep 24, 2019 #

11 AM

Stretching 26:00 [0]

Golden
6 PM

Running warm up/down 11:31 [2] 2.27 km (5:04 / km) +12m 4:57 / km
shoes: X-Talon 230

Running intervals 34:00 [4] 7.56 km (4:30 / km) +39m 4:23 / km
shoes: X-Talon 230

EUOC KF Reps - 4x4 mins, 4x1 min [2 mins rest]

3'36 3'34 3'33 3'42
3'04 3'14 3'23 2'51

Interesting session, felt alright to start. Last 4 min lacked a bit of push coming up the bumpy bit, ditto for the third minute rep. Need to keep working on my output and keeping intensity up when I hit the zone where I am more open to dropping the pace.

Running warm up/down 15:14 [2] 2.41 km (6:19 / km) +66m 5:34 / km
shoes: X-Talon 230

Monday Sep 23, 2019 #

5 PM

Running 36:29 [2] 7.44 km (4:54 / km) +150m 4:27 / km
shoes: Asics Gel Kayano 25

To gym except didn't gym, had some stuff on my plate and calls to make. Ideally going for that pre-sleep core tonight.
10 PM

Core 22:00 [2]

Full yeet in Felix's room

Sunday Sep 22, 2019 #

12 PM

Running warm up/down 18:59 [1] 2.81 km (6:45 / km) +102m 5:43 / km
shoes: VJ Bolds

1 PM

Orienteering 1:22:53 [3] 13.26 km (6:15 / km) +577m 5:08 / km
shoes: VJ Bolds

Pentlands SOL

Made some mistakes early on and Noah caught me, then we ran together for the rest of the race. Was alright, I planned the long legs over the weird map flip pretty well and was strong-ish on the climbs. Not being alone made it pretty manageable, would have been gruesome otherwise.

2 PM

Running warm up/down 10:33 [1] 1.65 km (6:24 / km) +20m 6:02 / km
shoes: VJ Bolds

Saturday Sep 21, 2019 #

1 PM

Running 42:01 [4] 9.68 km (4:20 / km) +63m 4:12 / km
shoes: Asics Gel Kayano 25





Progression falling apart a bit at the end. Very hot day stepping out of the flat but enough trees around to keep it nice. Started at easy pace to warm up a bit because I didn't feel right, but came into it.

Changed pace every half Meadows lap
4'50-5'00 4'25-4'30 4'00-4'05 3'45-3'50 3'43-3'44 3'38-3'50 3'35-3'37

Writing down the numbers to look back on and track. For now, can be pleased with putting in the work.

Friday Sep 20, 2019 #

11 AM

Core 15:00 [2]

Pre-run body core

Running 31:02 [2] 5.93 km (5:14 / km) +199m 4:29 / km
shoes: Asics Gel Kayano 25

Didn't have time to pick up the tapes so went for two climbs instead. Bit sweaty
3 PM

Orienteering 41:50 [2] 6.32 km (6:37 / km) +242m 5:33 / km
shoes: Asics Gel Kayano 25

Picking up the streamers from yesterday on the way to the gym.
4 PM

Strength (Gym) 44:00 [2]

Love to feel it.
7 PM

Running 6:18 [2] 1.28 km (4:55 / km) +10m 4:44 / km
shoes: Asics Gel Kayano 25

--> home

Thursday Sep 19, 2019 #

5 PM

Orienteering 59:51 [1] 5.66 km (10:34 / km) +244m 8:42 / km
shoes: X-Talon 230

A bit of Crags action hanging flags for EUOC tekkers. Was a bit tricky with the map but managed to get it done and meet up with the group. Looking forward to getting a bit of speed action on Saturday and orienteering on Sunday.
7 PM

Running 16:08 [1] 2.38 km (6:47 / km) +69m 5:55 / km
shoes: X-Talon 230

Back home with the last people back

Wednesday Sep 18, 2019 #

9 AM

Cross Training 40:00 [1]

Yeeting around town to get shit done. Missed the swim unfortunately, took me a while to fall asleep yesterday, but we're back on track and feeling good.
2 PM

Running 55:19 [2] 11.16 km (4:57 / km) +198m 4:33 / km
shoes: Asics Gel Kayano 25

Around the Meadows for half an hour, then half an hour with the long run crew before heading to the Meadows. Will most likely return to regular long run Wednesdays in the future.
3 PM

Football 1:00:00 [0]

Three games of twenty minutes, good stuff
4 PM

Running 5:38 [1] 1.07 km (5:16 / km) +9m 5:03 / km
shoes: Asics Gel Kayano 25

Back home

Tuesday Sep 17, 2019 #

5 PM

Core 15:00 [2]

6 PM

Running intervals 1:03:19 [4] 12.33 km (5:08 / km) +106m 4:55 / km
shoes: X-Talon 230

5x3 mins, 4x1 min [2 mins rest], felt quite good, maybe a little down from the ill week but pulled through nicely. Extremely nice to have three or four boys around me unlike the solo gurns last year.

3'19 3'26 3'26 3'23 3'22
2'56 3'01 3'08 2'36

12'20 warmup
8-10 mins stretching and drills
intervals
15'54 cooldown

Monday Sep 16, 2019 #

Note

Astley Ainslie Sprintervals
Pollock Gaffled Relay

Only ran the sprintervals, just set the relay.
2 PM

Cross Training 51:58 [2]

18.61 km, 423m climb, 21.6 km/h

3 Seat laps with Davina, felt alright but was fighting quite a bit into the wind. Doing myself no favours with my bike but got it done in the end.
5 PM

Strength (Gym) 43:00 [1]

In the circuit gym with Flix, Spud, and Spendo to learn something new. Then down to the vaults, felt weaker than usual but makes sense
10 PM

Core 15:00 [2]

Sunday Sep 15, 2019 #

1 PM

Orienteering 41:05 [1] 4.72 km (8:42 / km) +26m 8:28 / km
shoes: Asics Gel Kayano 25

Hanging and flouring, didn't take too long
9 PM

Running 29:48 [2] 6.46 km (4:37 / km) +52m 4:26 / km
shoes: Asics Gel Kayano 25

Despite still being slightly sick I felt very good, got out right before dinner, off to sleep

Saturday Sep 14, 2019 #

12 PM

Running 1:59:31 [2] 12.77 km (9:22 / km) +468m 7:55 / km
shoes: Asics Gel Kayano 25

Going about the Seat drawing arrows and hanging tapes for a long old time.
2 PM

Cross Training 25:00 [2]

Shuttling from the flat to the start, sadly missed both the start and the finish (am quite unhappy about that) but at least the winners got their prizes (wasn't there for that either wheeeeey).

No idea if time is right, basically just Seat1.5 with extra steps

Friday Sep 13, 2019 #

4 PM

Cross Training 30:00 [2]

5 PM

Strength 33:00 [2]

Getting a very balanced training meal in
10 PM

Core 18:00 [2]

Thursday Sep 12, 2019 #

Note
(sick)

Scaling back a little to get better. Not too concerned about this
3 PM

Running 10:48 [2] 2.26 km (4:47 / km) +21m 4:34 / km
shoes: Asics Gel Kayano 25

4 PM

Orienteering intervals 18:22 [3] 3.84 km (4:47 / km) +18m 4:40 / km
shoes: Asics Gel Kayano 25

Sprintervals around the hospital with Ali, Dan, Joe, and Ben. Feeling better at this point so wasn't too bad going around. Designed the training, so I hung by Joe or Ali for most of it and picked the opposite route choice whenever possible.

Running 1:50 [1] 0.35 km (5:14 / km) +2m 5:06 / km
shoes: Asics Gel Kayano 25

Running 31:44 [2] 5.91 km (5:22 / km) +86m 5:00 / km
shoes: Asics Gel Kayano 25

Into Hermitage from Dan's flat and then headed home alone. Started to fizzle out near the end.
5 PM

Core 18:00 [2]

Kept it simple, whatever came to mind instead of a planned routine.

Wednesday Sep 11, 2019 #

4 PM

Running 34:06 [2] 6.42 km (5:19 / km) +203m 4:35 / km
shoes: X-Talon 230

Setting a few and back home
5 PM

Orienteering 1:10:20 [2] 11.02 km (6:23 / km) +415m 5:22 / km
shoes: X-Talon 230

Sprintelope on Whinnie. A few big yikes, wasn't quick and shafted the first control especially thoroughly, and nettles were definitely present. Expect nothing less and wouldn't have it any other way.

With jog there and back, didn't lap or anything.

Tuesday Sep 10, 2019 #

7 PM

Running 1:03:41 [2] 10.96 km (5:49 / km) +189m 5:21 / km
shoes: Asics Gel Kayano 25

nice

Blackford with Dan and Breeze, no session for me today

Monday Sep 9, 2019 #

11 AM

Running 34:02 [2] 6.91 km (4:56 / km) +49m 4:45 / km

Wet Meadows with Ali, can't say I love that soggy feeling
12 PM

Strength (Gym) 42:00 [2]

stronk
5 PM

Running 30:00 [2] 5.73 km (5:14 / km) +30m 5:06 / km
shoes: VJ Bolds

Sunday Sep 8, 2019 #

3 PM

Stretching 26:00 [0]

5 PM

Running 1:26:45 [3] 18.33 km (4:44 / km) +325m 4:21 / km
shoes: Asics Gel Kayano 25

Two times APO flat Seat to keep things relaxed and feeling like a long run, then over to the Meadows for five steady ks. The pavement towards the end of flat Seat is nice views but bad feels, don't like it. Nice end to the week.

Saturday Sep 7, 2019 #

1 PM

Running 41:30 [2] 8.11 km (5:07 / km) +75m 4:53 / km
shoes: Asics Gel Kayano 25

Highly enjoyable run with Robbie, time flew, but no session as a result. Thinking a bit of night-o tonight would be a good compromise

Friday Sep 6, 2019 #

3 PM

Running 32:13 [2] 6.05 km (5:20 / km) +142m 4:46 / km
shoes: Asics Gel Kayano 25

Recovery crags before gym. Cars were driving neither fast nor furiously, very disappointed
4 PM

Strength (Gym) 27:00 [2]

5 PM

Core 25:00 [2]

Thursday Sep 5, 2019 #

11 AM

Running 31:11 [2] 5.76 km (5:25 / km) +211m 4:35 / km
shoes: Asics Gel Kayano 25

Dasses and Crags, great half hour loop
3 PM

Core 28:00 [2]

Thick one today
5 PM

Running 32:34 [2] 6.58 km (4:57 / km) +50m 4:46 / km
shoes: Asics Gel Kayano 25

Spaced out a few times, very auto-piloty. Easy day tomorrow will be beneficial.

Wednesday Sep 4, 2019 #

10 AM

Stretching 27:00 [0]

12 PM

Core 15:00 [2]

4 PM

Running 1:02:47 [2] 13.39 km (4:41 / km) +98m 4:31 / km
shoes: Asics Gel Kayano 25

A lovely collection of laps with the pack

Tuesday Sep 3, 2019 #

1 PM

Running warm up/down 16:01 [2] 3.37 km (4:45 / km) +20m 4:37 / km
shoes: X-Talon 230

Running intervals 33:54 [4] 8.4 km (4:02 / km) +48m 3:55 / km
shoes: X-Talon 230

5x5 mins [2] on KF

A little drizzly but enjoyable. Lunch was making arguments early on but settled down pretty quickly.

3'30 3'37 3'33 3'39 3'42

Running warm up/down 13:32 [2] 2.21 km (6:07 / km) +62m 5:22 / km
shoes: X-Talon 230

Monday Sep 2, 2019 #

2 PM

Running 32:47 [2] 5.94 km (5:31 / km) +232m 4:37 / km
shoes: Asics Gel Kayano 25

A very windy day on the Seat
6 PM

Core 30:00 [2]

7 PM

Cross Training 30:00 [2]

Monday spin. Will do home strength today and gym strength Thursday when Zakee is bakee

Sunday Sep 1, 2019 #

11 AM

Running 1:30:44 [2] 18.19 km (4:59 / km) +282m 4:38 / km
shoes: Asics Gel Kayano 25

9 PM

Core 16:00 [2]

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