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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Jul 31, 2015:

activity # timemileskm+m
  Orienteering15 11:39:28 45.38(15:25) 73.03(9:35) 130721 /61c34%
  Misc7 6:35:00
  Easy Run3 1:31:19 9.89(9:14) 15.92(5:44) 50
  Strength2 25:00
  Total27 20:10:47 55.27 88.95 135721 /61c34%

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Friday Jul 31, 2015 #

Misc 1:30:00 [2]

Thursday Jul 30, 2015 #

Misc (Tryouts) 1:30:00 [4]

Wednesday Jul 29, 2015 #

1 PM

Misc 1:00:00 [2]

5 PM

Misc 30:00 [2]

Tuesday Jul 28, 2015 #

12 PM

Easy Run intervals 42:56 [4] 5.49 km (7:49 / km)
shoes: Inov-8 X-Talon 160

Two sets of four 200s, one set of eight 100s. Not the most accurate distances, I used my watch to find the 100m and 200m mark and marked them with piles of plants on the side of the road...oh boy I can't wait to use an actual track.

200s:
0'31.8
0'34.4
0'33.2
0'35.1
----------
0'31.7
0'34.0
0'32.3
0'35.1
----------
100s:
0'16.2
0'16.4
0'16.7
0'16.7
0'16.0
0'16.1
0'16.9
0'16.9

Okay I swear when I was looking at my watch I had a 0'15.9 somewhere... :( but I guess not?
[Edit:] Checked my watch, the fifth 100 (0'16.0) is supposed to be 0'15.9.

Easy Run warm up/down 3:13 [1] 0.49 km (6:34 / km) +8m 6:04 / km
shoes: Inov-8 X-Talon 160

2 PM

Strength 10:00 [3]

Monday Jul 27, 2015 #

1 PM

Easy Run (CT) 21:44 [3] 4.94 km (4:24 / km) +21m 4:18 / km
shoes: Inov-8 X-Talon 160

Still working on finding a close place where I can run far without breaking my shins, might have to bike to Willow River State Park to get what I want.
http://www.movescount.com/moves/move70674871
C • Or... 1
C • Or... 4

Sunday Jul 26, 2015 #

Strength 15:00 [2]

Note

Also travel day but whatever.

Saturday Jul 25, 2015 #

Note

Travel day.

Friday Jul 24, 2015 #

Orienteering race 44:37 [5] 5.2 km (8:35 / km)
13c shoes: Inov-8 X-Talon 190

53rd out of 146

Thursday Jul 23, 2015 #

Orienteering race 37:45 [5] 3.5 km (10:47 / km)
shoes: Inov-8 X-Talon 190

5 Minutes mistake at control 5. 89th out of 145.

Wednesday Jul 22, 2015 #

Note
(sick)

missed my race.

Tuesday Jul 21, 2015 #

Note
(rest day)

Thai food

Monday Jul 20, 2015 #

Orienteering race 1:07:57 [5] 5.4 km (12:35 / km)
shoes: Inov-8 X-Talon 190

96/178, sprinted 2.5 k to start to make it ten seconds before my start.

Sunday Jul 19, 2015 #

Orienteering race 1:05:37 [5] 5.4 km (12:09 / km)
shoes: Inov-8 X-Talon 190

72/178

Thursday Jul 16, 2015 #

Orienteering 1:02:42 [3] 6.1 km (10:17 / km) +325m 8:07 / km
shoes: Inov-8 X-Talon 190

Wednesday Jul 15, 2015 #

Orienteering (Long) 1:00:00 [4] ***** 5.0 km (12:00 / km) +1m 11:59 / km
shoes: Inov-8 X-Talon 190

Didn't use GPS today, time is based on guessing and distance is based on guessing in a straight line because stuff happened and climb is based on what the map said.

Tuesday Jul 14, 2015 #

11 AM

Orienteering (Intervals) 7:53 [3] ** 1.74 km (4:32 / km) +7m 4:26 / km
shoes: Inov-8 X-Talon 160

Warm-up loop, hard loop, hard loop, cool down loop,walk back to start between each loop. Each loop was downhill mostly.
Warm-up: Unknown
Hard Loop 1: 2'16, .54 km
Hard Loop 2: 5'37, 1.20 km
Cool down Loop (not incorporated into time or distance): 4'26, .79 km
usainnorge.wordpress.com
1 PM

Orienteering (1-Man Relay) 42:08 [4] 4.46 km (9:27 / km) +161m 8:00 / km
shoes: Inov-8 X-Talon 190

First Loop: 22'53 2.12 km 84 m climb 77 m downhill
Second Loop: 19'15 2.34 km 77 m climb 141 m downhill

Monday Jul 13, 2015 #

12 PM

Orienteering 1:13:39 [3] 7.09 km (10:23 / km) +210m 9:03 / km
shoes: Inov-8 X-Talon 190

Sunday Jul 12, 2015 #

5 PM

Orienteering 15:49 [2] 2.44 km (6:29 / km) +14m 6:18 / km
shoes: Inov-8 X-Talon 160

(Beginning of Switzerland Camp led by Erin Schirm) Sprint training in a beautiful Swiss town with a lot of alleys! What an incredible experience, I had so much fun with this and felt a little like a ninja popping in and out of tiny alleys,bit was interesting because the locals kept looking at you funny...

Friday Jul 10, 2015 #

Orienteering race 30:50 [5] **** 4.04 km (7:38 / km)
spiked:6/15c shoes: Inov-8 X-Talon 190

Thursday Jul 9, 2015 #

11 AM

Orienteering race 49:30 [5] *** 6.16 km (8:02 / km) +175m 7:02 / km
12c shoes: Inov-8 X-Talon 190

The number of controls I spiked is based on if I did not make any mistakes. Mistakes include the smaller mistakes, even if it's just 10 seconds near the control looking around for it. Not sure if spiked has a more specific definition.
C • Spiked 2

Wednesday Jul 8, 2015 #

Misc (WM) 50:00 [2]

Tuesday Jul 7, 2015 #

11 AM

Orienteering race 49:02 [5] **** 6.38 km (7:41 / km) +133m 6:58 / km
spiked:6/10c shoes: Inov-8 X-Talon 190

I don't have my watch right now, so I'll update this when I get that. Extremely difficult terrain, especially close to the beginning, and it was hard getting relocated because an intense amount of possible parallel errors. I made a 3-5 minute mistake at 3, a 3-5 minute midtake at 4, and a 2-3 minute mistake at 9. There were some smaller 10 second hiccups, but otherwise it was good. The marshy area in the north was really easy to navigate in, so I spiked 5 through 7, and it was like a small break where I had to do nothing but run. Placed 32/51 despite my cringeworthy mistakes. Feel free to check out my routes and mistakes on facebook. I can't seem to link the pictures on the iPad, that's why I keep saying that.
I can't put my splits because my splits didn't have the right number of controls and said I mispunched twice. I wasn't disqualified though, so I think it's just I got a bad copy of my splits.

Monday Jul 6, 2015 #

Misc 45:00 [2]

11 AM

Orienteering race 29:59 [5] **** 4.22 km (7:06 / km) +99m 6:22 / km
spiked:9/11c shoes: Inov-8 X-Talon 190

Not quite as difficult as Saturday, but still very tough. It was fun though, and except for one 30 second mistake and a questionable route choice, I think I did pretty well. I put a lot more effort in and got results out, and I ended up taking 20th place out of 44. The terrain was a lot of forgiving today, and I could spend more time focusing on where I was going rather than where I was stepping. Map is on Facebook, profile is Thomas Laraia.
1: 3:24
2: 8:35
3: 2:22
4: 2:31
5: 1:46
6: 2:02
7: 1:24
8: 1:43
9: 2:10
10: 2:23
11: 1:09
F: 0:30

Sunday Jul 5, 2015 #

Misc 30:00 [2]

Saturday Jul 4, 2015 #

Event: JWOC Tour - Sørlandsgaloppen 2015
 
1 PM

Orienteering race 1:02:00 [5] ***** 5.9 km (10:31 / km) +182m 9:06 / km

First race in Norway at Sørlandgaloppen JWOC Tour 2015, placed 38/44. This was probably the hardest race yet in my orienteering life. The map was incredibly technical and it was tough running in a few cases, especially on the slopes. It doesn't help that I've never run in a European forest before, and I learned quickly that you have to run differently than in the USA. The ground here is a little soft and spongy, and there are rocks littering the floor. It's generally beautiful, and there's no buckthorn problem here. Very difficult, but it's great training for the future, and I can't wait to get another try on Monday.
Pictures of the maps are uploaded by me to facebook, feel free to check them out there.
C • Sunday 13

Thursday Jul 2, 2015 #

6 AM

Easy Run 23:26 [2] 5.0 km (4:41 / km) +21m 4:35 / km

Whoops didn't warm up, what a terrible mistake...it was ok though, I stretched a few times along the run.

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