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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Jun 30, 2020:

activity # timemileskm+mload
  Running21 16:48:50 118.46(8:31) 190.65(5:17) 3254656.3
  Cross Training16 16:17:25340.4
  Strength13 12:50:00
  Orienteering4 2:57:07 12.89(13:44) 20.74(8:32) 872181.8
  Total47 48:53:22 131.35 211.39 41271178.5
  [1-5]34 36:03:22

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Tuesday Jun 30, 2020 #

11 AM

Running 9:58 intensity: (37 @1) + (9:11 @2) + (10 @3) 2.01 km (4:58 / km)
ahr:137 max:152 shoes: Asics GT-2000 7

Running 36:00 intensity: (23 @1) + (1:02 @2) + (15:38 @3) + (18:47 @4) + (10 @5) 9.39 km (3:50 / km)
ahr:165 max:194 shoes: VJ Bolds

2x4mins, 2x3mins, 2x2mins, 2x1mins [2]

Good shift out, Dan got away on a few reps but otherwise trying to stay close to him, stomach was cramping on the 2s and 1s, was worse on the floats though than the reps so got through them just about.

Running 7:30 intensity: (11 @1) + (1:22 @2) + (5:32 @3) + (25 @4) 1.29 km (5:50 / km)
ahr:156 max:172 shoes: VJ Bolds

Running 10:25 intensity: (17 @1) + (6:52 @2) + (2:34 @3) + (42 @4) 1.95 km (5:21 / km)
ahr:148 max:170 shoes: Asics GT-2000 7

Monday Jun 29, 2020 #

3 PM

Cross Training 1:07:53 intensity: (48:19 @1) + (19:31 @2) + (3 @3)
ahr:123 max:152

23,288km, 243,2m climb
5 PM

Strength 1:00:00 [0]

Sunday Jun 28, 2020 #

10 AM

Running 1:16:09 intensity: (23 @1) + (29:55 @2) + (42:23 @3) + (3:28 @4) 15.82 km (4:49 / km) +167m 4:34 / km
ahr:152 max:184 shoes: Asics GT-2000 7

Saturday Jun 27, 2020 #

11 AM

Running 17:23 intensity: (1:33 @1) + (11:10 @2) + (4:23 @3) + (17 @4) 3.14 km (5:32 / km) +94m 4:49 / km
ahr:145 max:167 shoes: Asics GT-2000 7

Running 44:00 intensity: (17:35 @1) + (24:47 @2) + (1:14 @3) + (24 @4) 5.68 km (7:44 / km) +323m 6:02 / km
ahr:135 max:184 shoes: VJ Bolds

2x(3x60 [3] + 4x30 [2])

Nice and compact session notation, lovely. Felt alright, last two reps were big struggle.

Running 11:09 intensity: (20 @1) + (1:20 @2) + (9:20 @3) + (9 @4) 2.17 km (5:09 / km)
ahr:153 max:179 shoes: Asics GT-2000 7

Friday Jun 26, 2020 #

12 PM

Cross Training 1:26:51 intensity: (1:07:46 @1) + (18:56 @2) + (9 @3)
ahr:116 max:155

32.44km, 325.7m

Black bike wasn't very comfortable
5 PM

Strength 1:00:00 [0]

Thursday Jun 25, 2020 #

12 PM

Running 6:06 intensity: (4:32 @1) + (1:34 @2) 0.99 km (6:08 / km) +2m 6:04 / km
ahr:122 max:134 shoes: Inov8 Mudclaw 300

Orienteering 49:16 intensity: (2:40 @1) + (3:28 @2) + (7:52 @3) + (35:14 @4) + (2 @5) 4.87 km (10:07 / km) +208m 8:20 / km
ahr:166 max:188 shoes: Inov8 Mudclaw 300

Muggy O-tervals, pretty grim and had brackeny hill, one of the intervals was pretty horrible, read a knoll on a spur with a cliff dropoff to the right, everything there was right except the cliff was a climb instead of a drop, went too far right and lost a lot on Dan. Control just before that was a rock nestled in the re-entrant of a two-contour hill and missed it to the left. Otherwise pretty fine, a few minor mistakes and wasn't particularly quick as a group but good training.

Wednesday Jun 24, 2020 #

12 PM

Running 38:08 intensity: (2:14 @1) + (23:58 @2) + (10:32 @3) + (1:24 @4) 7.16 km (5:19 / km) +152m 4:49 / km
ahr:147 max:173 shoes: Asics GT-2000 7

5 PM

Strength 1:00:00 [0]

Tuesday Jun 23, 2020 #

10 AM

Cross Training 15:25 intensity: (8:33 @1) + (6:52 @2)
ahr:123 max:151

5.617km, 63.9m climb

Running 8:55 intensity: (54 @1) + (7:46 @2) + (15 @3) 1.79 km (4:59 / km)
ahr:140 max:153 shoes: Inov8 Mudclaw 300

Running 36:00 intensity: (1:03 @1) + (2:03 @2) + (18:33 @3) + (14:03 @4) + (18 @5) 8.81 km (4:05 / km)
ahr:163 max:189 shoes: Inov8 Mudclaw 300

3x4mins [3] + 4x2mins [2]

I think I'm more fit than I was during either semester of uni. The Mudclaws are some chonky boys but got used to it a bit during.

Running 4:00 intensity: (22 @1) + (1:44 @2) + (1:54 @3) 0.62 km (6:25 / km)
ahr:147 max:161 shoes: Inov8 Mudclaw 300

Running 9:55 intensity: (21 @1) + (9:32 @2) + (2 @3) 1.83 km (5:25 / km)
ahr:142 max:152 shoes: Asics GT-2000 7

Cross Training 16:14 intensity: (2:51 @1) + (10:53 @2) + (2:22 @3) + (8 @4)
ahr:137 max:170

5,763km, 89,4m climb

Monday Jun 22, 2020 #

12 PM

Cross Training 1:09:27 intensity: (34:10 @1) + (35:16 @2) + (1 @3)
ahr:128 max:153

23.233km, 254.4m climb
5 PM

Strength 1:00:00 [0]

Sunday Jun 21, 2020 #

Note

Recent orienteering:

Lodore
Scale Hill
Whinlatter

Nightmare with picture quality sorry.
10 AM

Running 1:10:05 intensity: (1:06 @1) + (49:01 @2) + (8:25 @3) + (11:33 @4) 13.94 km (5:02 / km) +190m 4:42 / km
ahr:152 max:184 shoes: Asics GT-2000 7

Saturday Jun 20, 2020 #

11 AM

Running 16:19 intensity: (1:19 @1) + (13:16 @2) + (1:28 @3) + (16 @4) 3.05 km (5:22 / km) +94m 4:39 / km
ahr:143 max:176 shoes: Asics GT-2000 7

Running 46:10 intensity: (28:53 @1) + (16:54 @2) + (23 @3) 5.71 km (8:05 / km) +320m 6:19 / km
ahr:124 max:153 shoes: VJ Bolds

Bit of a rogue move changing into different shoes for this one.

Nice hill reps with Dan, sets of decreasing distances, felt fine for most of it, a bit tuckered on the last 60 and 45, but good stuff. Walked all the downs trying to stay loose, going no impact so I can have a good run tomorrow.

Running 11:10 intensity: (21 @1) + (4:39 @2) + (6:10 @3) 2.17 km (5:09 / km)
ahr:151 max:164 shoes: Asics GT-2000 7

Friday Jun 19, 2020 #

4 PM

Cross Training 53:21 intensity: (40:48 @1) + (12:30 @2) + (3 @3)
ahr:122 max:153

19.49km, 240.7m climb
5 PM

Strength 1:00:00 [0]

Thursday Jun 18, 2020 #

11 AM

Running 12:00 intensity: (5:14 @1) + (6:29 @2) + (17 @3) 1.54 km (7:46 / km) +179m 4:55 / km
ahr:133 max:155 shoes: VJ Bolds

Orienteering 48:13 intensity: (20 @1) + (3:29 @2) + (14:38 @3) + (29:34 @4) + (12 @5) 6.65 km (7:15 / km) +196m 6:19 / km
ahr:165 max:192 shoes: VJ Bolds

Orienteering at Whinlatter. Calves are very tight so nothing fast today, just getting the controls done, good navigation mostly but a few dodgy points with route choice, i.e. taking heather over path slightly around and not finding a fence crossing point. Enjoyable though, some tough climbs in there. Bolds just ticked over 800km and are feeling pretty rugged so have a new pair of O-shoes coming in.

Running 4:51 intensity: (2:41 @1) + (1:56 @2) + (14 @3) 0.87 km (5:36 / km) +30m 4:46 / km
ahr:132 max:160 shoes: VJ Bolds

3 PM

Cross Training 1:01:37 intensity: (43:13 @1) + (18:03 @2) + (21 @3)
ahr:122 max:160

23,168km, 242,9m climb

Around 25 minutes a car came around a corner and I was already pretty far left but it was pretty tight. We were at an intersection on small roads so I went a bit further left and started braking but the brakes didn't work properly and I flew into a bush of stinging nettles. Car guy sped off, tbf they couldn't have done anything but they were off before I was even up so good to know I would have been toast if something had actually happened. Pure suffering for the rest of the ride back, my left arm looked horrible with all the spots.

Wednesday Jun 17, 2020 #

10 AM

Running 40:00 intensity: (2:26 @1) + (10:24 @2) + (26:57 @3) + (13 @4) 8.78 km (4:33 / km) +56m 4:25 / km
ahr:152 max:167 shoes: Asics GT-2000 7

Outstanding timing
4 PM

Cross Training 35:00 intensity: (19:39 @1) + (14:42 @2) + (39 @3)
ahr:124 max:154

13.032km, 151.5m climb
5 PM

Strength 1:00:00 [0]

Tuesday Jun 16, 2020 #

11 AM

Running 16:41 intensity: (2:01 @1) + (13:46 @2) + (54 @3) 3.17 km (5:15 / km) +32m 5:00 / km
ahr:140 max:157 shoes: Asics GT-2000 7

Running 36:05 intensity: (22 @1) + (28 @2) + (1:46 @3) + (33:00 @4) + (29 @5) 9.02 km (4:00 / km)
ahr:175 max:191 shoes: VJ Bolds

3*3mins, 3*2mins, 3*1min on 2 mins rest

Fartlek session with Dan and Herbie, was feeling quite good and was moving alright. Pain is 0 on ankle but there's a weird discomfort feeling around it sometimes. Gonna roll, calf raises, stretch bands.

Running 3:25 intensity: (1 @1) + (30 @2) + (2:44 @3) + (10 @4) 0.63 km (5:23 / km) +2m 5:20 / km
ahr:155 max:166 shoes: VJ Bolds

Running 7:47 intensity: (1:12 @1) + (6:35 @2) 1.39 km (5:35 / km)
ahr:135 max:149 shoes: Asics GT-2000 7

Monday Jun 15, 2020 #

3 PM

Cross Training 59:13 intensity: (24:03 @1) + (33:59 @2) + (1:07 @3) + (4 @4)
ahr:130 max:171

23.311km, 242.4m climb
5 PM

Strength 1:00:00 [0]

Sunday Jun 14, 2020 #

10 AM

Running 41:14 intensity: (3:42 @1) + (35:52 @2) + (1:40 @3) 7.38 km (5:35 / km) +122m 5:10 / km
ahr:140 max:158 shoes: Asics GT-2000 7

Rounded out the week nicely at the right hours, didn't get things right earlier this week so was on correction course.

Cross Training 54:27 intensity: (28:51 @1) + (25:19 @2) + (17 @3)
ahr:125 max:153

20.796km, 234.8m climb

Saturday Jun 13, 2020 #

11 AM

Running 17:43 intensity: (2:29 @1) + (12:16 @2) + (2:56 @3) + (2 @4) 3.09 km (5:44 / km) +95m 4:58 / km
ahr:140 max:165 shoes: Asics GT-2000 7

Running 44:24 intensity: (1:47 @1) + (24:50 @2) + (13:41 @3) + (4:06 @4) 5.27 km (8:25 / km) +246m 6:50 / km
ahr:148 max:180 shoes: Asics Gel-DS Trainer 24

Power hills with Dan on Tallentire Hill. Wasn't quite feeling tired enough at the beginning to tried to push a bit more, lots of walking downhill so not counting this in full towards my running counter this week. Felt good.

Running 11:29 intensity: (17 @1) + (8:51 @2) + (2:02 @3) + (19 @4) 2.16 km (5:19 / km)
ahr:147 max:166 shoes: Asics GT-2000 7

Friday Jun 12, 2020 #

3 PM

Cross Training 1:23:58 [1]
ahr:96 max:128

32.353km, 325.0m climb
5 PM

Strength 1:00:00 [0]

With a nice 3 min plank at the end

Thursday Jun 11, 2020 #

11 AM

Running 8:21 intensity: (40 @1) + (3:51 @2) + (2:33 @3) + (1:17 @4) 1.49 km (5:35 / km) +24m 5:11 / km
ahr:147 max:179 shoes: VJ Bolds

Orienteering 42:26 intensity: (1:21 @1) + (2:53 @2) + (11:43 @3) + (26:29 @4) 5.12 km (8:17 / km) +190m 6:59 / km
ahr:164 max:184 shoes: VJ Bolds

Some nice orienteering in Lodore with JoeH, Ben, and Dan. Didn't orienteer in the first oterval and visited two controls, nice one, but then it was fine after that. Stepped in a lot of ants but only managed to pick up around 4 big ones, came out lucky. Clean for the rest of it, ran more than intended again so will pull some minutes out of the weekend to make up for it. Beautiful area, last few intervals were a bit grimmer but still fun.

Wednesday Jun 10, 2020 #

9 AM

Running 35:39 intensity: (3:22 @1) + (13:27 @2) + (9:14 @3) + (9:36 @4) 6.88 km (5:11 / km) +135m 4:43 / km
ahr:151 max:185 shoes: Asics GT-2000 7

10 AM

Cross Training 56:30 [1]

21.92km, 363m climb
5 PM

Strength 1:00:00 [0]

Tuesday Jun 9, 2020 #

11 AM

Running 13:09 intensity: (2:50 @1) + (10:14 @2) + (5 @3) 2.38 km (5:31 / km) +33m 5:10 / km
ahr:135 max:153 shoes: Asics GT-2000 7

Running 30:00 intensity: (35 @1) + (18:30 @2) + (10:48 @3) + (7 @4) 8.05 km (3:44 / km)
ahr:147 max:168 shoes: Asics Gel-DS Trainer 24

6x3mins on 2mins off

Felt good today, sitting in Dan's footsteps, around 3:30s for on and 4:10s for off.

Running 4:18 intensity: (1:45 @2) + (2:33 @3) 0.75 km (5:43 / km)
ahr:152 max:164 shoes: Asics Gel-DS Trainer 24

Strides

Running 12:32 intensity: (13 @1) + (21 @2) + (10:01 @3) + (1:57 @4) 2.47 km (5:05 / km)
ahr:159 max:173 shoes: Asics GT-2000 7

Monday Jun 8, 2020 #

4 PM

Cross Training 1:00:35 intensity: (23:59 @1) + (36:36 @2)
ahr:128 max:151

23.303km, 242.4m climb
5 PM

Strength 50:00 [0]

Sunday Jun 7, 2020 #

11 AM

Running 45:20 intensity: (49 @1) + (19:19 @2) + (14:21 @3) + (10:51 @4) 7.55 km (6:01 / km) +367m 4:50 / km
ahr:153 max:179 shoes: Asics GT-2000 7

Cross Training 1:24:13 intensity: (47:11 @1) + (37:02 @2)
ahr:125 max:151

32.982km, 368.3m climb

Saturday Jun 6, 2020 #

12 PM

Running 18:01 intensity: (4:27 @1) + (11:25 @2) + (2:09 @3) 3.14 km (5:45 / km) +95m 5:00 / km
ahr:137 max:158 shoes: Asics GT-2000 7

Running 31:27 intensity: (1:23 @1) + (15:48 @2) + (13:21 @3) + (55 @4) 5.01 km (6:16 / km) +295m 4:51 / km
ahr:150 max:175 shoes: Asics Gel-DS Trainer 24

8x1min + 4x30s

Wasn't sure if I could face a Whinlatter tt and got caught up making cinnamon rolls so skipped out. Went for some power hills and felt bad during drills and the first rep but got into it after that, been a hot second since quality running. Hope to join for the next one. Got caught on one of the 30s rests waiting for two people and their dogs to pass.

Running 11:16 intensity: (5:24 @2) + (5:23 @3) + (29 @4) 1.97 km (5:44 / km)
ahr:149 max:171 shoes: Asics GT-2000 7

Friday Jun 5, 2020 #

12 PM

Cross Training 59:15 intensity: (13:04 @1) + (45:29 @2) + (42 @3)
ahr:135 max:163

23.233km, 253.4m climb
5 PM

Strength 1:00:00 [0]

Thursday Jun 4, 2020 #

12 PM

Running 53:34 intensity: (2:26 @1) + (20:42 @2) + (21:06 @3) + (9:20 @4) 10.27 km (5:13 / km) +137m 4:53 / km
ahr:151 max:180 shoes: Asics GT-2000 7

Nothing much to write home about

Wednesday Jun 3, 2020 #

11 AM

Running 6:34 intensity: (1:58 @1) + (4:36 @2) 1.28 km (5:09 / km) +16m 4:50 / km
ahr:130 max:146

Orienteering 37:12 intensity: (42 @1) + (6:07 @2) + (11:30 @3) + (18:43 @4) + (10 @5) 4.1 km (9:04 / km) +278m 6:46 / km
ahr:163 max:189

3 PM

Cross Training 1:00:37 intensity: (34:11 @1) + (25:53 @2) + (33 @3)
ahr:124 max:160

23.282km, 242.4m climb
5 PM

Strength 1:00:00 [0]

Tuesday Jun 2, 2020 #

1 PM

Running 43:38 intensity: (24 @1) + (11:51 @2) + (17:28 @3) + (13:36 @4) + (19 @5) 8.58 km (5:05 / km) +50m 4:57 / km
ahr:160 max:189 shoes: VJ Bolds

Easing back into a bit of quality, but kept it to 3x5mins to make room for warm-up and cooldown in my 45 minute run (bailed on doing a 4th sad). A bit undulating and uneven rocky footing so didn't end up being that quick but was getting tired. Fat walk after railed me.

Monday Jun 1, 2020 #

1 PM

Cross Training 52:49 intensity: (23:52 @1) + (28:04 @2) + (53 @3)
ahr:129 max:158

20.482km, 232.6m climb

Nice cycle out to Crummock to get a swim in. Lovely, lovely, fell a bit short of an hour but no worries got in what I needed.
5 PM

Strength 1:00:00 [0]

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