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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Mar 31, 2016:

activity # timemileskm+mload
  Football8 9:14:00427.5
  Running12 7:01:06 48.04(8:46) 77.32(5:27) 546393.7
  Orienteering4 3:28:06 18.14(11:28) 29.2(7:08) 521416.2
  Swimming1 2:15:0067.5
  Core8 1:49:3082.1
  Total24 23:47:42 66.19 106.52 10671387.0

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Wednesday Mar 30, 2016 #

Running 44:37 [4] 7.68 km (5:49 / km) +91m 5:29 / km
shoes: Inov-8 X-Talon 190

http://www.movescount.com/moves/move99233250

10x400 at Willow River State Park, 75 seconds rest in between
12'51 Warmup, 2.01 km
1'23
2'13
1'24
1'25
1'36
1'34
2'05
1'34
1'39
1'37

If you're looking at that variation in times (two minutes tho) go to the movescount and click on laps, you can get some really detailed information in there.

Running hills 9:39 [4] 1.11 km (8:42 / km) +35m 7:31 / km
shoes: Inov-8 X-Talon 190

http://www.movescount.com/moves/move99233256

I still have no idea why my watch insists I only did 35 meters of climb, this is getting a little ridiculous. Maybe 35 m per hill sprint...

30.3 seconds
35.3 seconds
40.8 seconds
38.7 seconds
33.8 seconds
37.2 seconds

Interesting hill, it got progressively steeper the further up you went. Still buggered off that the altitude feature on the watch isn't performing properly.

Running warm up/down 10:08 [1] 1.58 km (6:25 / km)
shoes: Inov-8 X-Talon 190

Tuesday Mar 29, 2016 #

Core 8:00 [3]

Monday Mar 28, 2016 #

Running 58:24 [3] 11.79 km (4:57 / km) +70m 4:49 / km
shoes: Inov-8 X-Talon 160

Saturday Mar 26, 2016 #

Swimming (Hiking) 2:15:00 [2]
shoes: Inov-8 X-Talon 190

Running intervals 33:33 [4] 5.67 km (5:55 / km)
shoes: Inov-8 X-Talon 190

10'18 Warm-up

Tried to do 4x1 k, but apparently the middle school track is bigger than it's supposed to be, so I'm probably not using it again. Plus it's made of concrete, cement, not sure, still working on understanding the difference. Instead of posting how long it took me to run every 1.07 k, because that is very unrelatable, I'll put the pace per k for every interval.

4x(sort of)1k
3'41, 97 second rest
3'48, 90 second rest
3'56, 110 second rest (I didn't notice at what time I finished so I just tried guessing, which doesn't work)
3'57, 113 second cooldown

http://www.movescount.com/moves/move98624097

Transition into hills-

Running hills 5:11 [4] 0.69 km (7:31 / km) +42m 5:46 / km
shoes: Inov-8 X-Talon 190

6xHills

Very vague, I know. I climbed about 6-8 meters on every climb. If that's helpful, good!

16.5, 50m
16.5, 60m
16.9, 60m
16.7, 50m
16.6, 50m
18.5, 60m

I have a bigger hill in mind, I just didn't have the state of mind to use it.

http://www.movescount.com/moves/move98624098

Friday Mar 25, 2016 #

Running 24:22 [2] 4.64 km (5:15 / km) +14m 5:10 / km
shoes: Inov-8 X-Talon 190

Bad day to pick running with track, they were tired from yesterday's workout.

16'12 running
4'54 walking
3'16 running

Don't have details right now, will do that tomorrow.

http://www.movescount.com/moves/move98624088

Thursday Mar 24, 2016 #

Running 13:32 [4] 2.48 km (5:27 / km)
shoes: Inov-8 X-Talon 190

It turns out I didn't have soccer today, which is unfortunate because we noticed about halfway there. I didn't see the benefits of doing a long run or endurance workouts because I have one scheduled for Saturday and another for Tuesday, and with dwindling time I didn't fancy a long run in the dark. I settled for a quick sprint workout instead, in terms of running benefits it would be on the same page as a night of soccer.

5x2?? meters, fast pace.
44.3 seconds, 250 meters, 2'57 pace
35.0 seconds, 200 meters, 2'58 pace
40.0 seconds, 240 meters, 2'48 pace
40.3 seconds, 240 meters, 2'45 pace
40.8 seconds, 240 meters, 2'48 pace

I focused a bunch on form both on Tuesday's workout and today. Today it was mostly about making sure I kept good sprinting form and using my arms to help me out without becoming a flailing mess, which, thankfully, didn't happen. Tuesday, it was more about experimenting for me. It was quite a windy day, and running into the wind, I was testing different angles to see what would allow me to slice into the wind, for lack of better description, while still running in a comfortable manner.

Wednesday Mar 23, 2016 #

Football warm up/down 15:00 [3]
shoes: Silver/Red Adidas Cleats

Football 1:00:00 [3]
shoes: Silver/Red Adidas Cleats

Tuesday Mar 22, 2016 #

Running intervals 32:18 [4] 5.41 km (5:58 / km)
shoes: Inov-8 X-Talon 190

10x1 min at goal pace of 3'35, 1 min in between each (will not note rest periods below, there was no rest period between warm up and first interval, nor after the last interval).
Interval will consist of distance and pace, in that order.
Warm up: 12'02, 1.44 km
Intervals:
0.29 km, 3'30 pace
0.28 km, 3'35 pace
0.28 km, 3'34 pace
0.28 km, 3'34 pace
0.29 km, 3'31 pace
0.29 km, 3'29 pace
Screwed up number 7 by pressing stop instead of lap, so I redid it.
0.29 km, 3'30 pace
0.29 km, 3'28 pace
0.28 km, 3'35 pace
0.27 km, 3'42 pace
I think I had a slow start to that last one before I got up to speed.

http://www.movescount.com/moves/move98126121

Football 27:00 [2]
shoes: Silver/Red Adidas Cleats

Breaking in new cleats. I'll be logging them in terms of time, just so I can see how long they've been used when I move on to a new pair.

Monday Mar 21, 2016 #

Note
(rest day)

Core 7:30 [3]

Sunday Mar 20, 2016 #

Orienteering race 17:07 [5] 3.5 km (4:53 / km) +45m 4:36 / km
shoes: Inov-8 X-Talon 190

100 meters of climb seems a bit unrealistic, so I'm going against my watch and guessing about 45.

http://www.movescount.com/moves/move98004250

Running warm up/down 8:03 [3] 1.1 km (7:19 / km)
shoes: Inov-8 X-Talon 190

What is going on, apparently we got 39 m of climb even though we were on a flat track?

http://www.movescount.com/moves/move98004257

Saturday Mar 19, 2016 #

Orienteering race 1:21:32 [5] 10.55 km (7:44 / km) +343m 6:39 / km
shoes: Inov-8 X-Talon 190

Friday Mar 18, 2016 #

Orienteering race 35:43 [5] 5.0 km (7:09 / km) +84m 6:35 / km
shoes: Inov-8 X-Talon 190

Core 9:00 [3]

Wednesday Mar 16, 2016 #

Football warm up/down 12:00 [3]

Football 1:00:00 [3]

Monday Mar 14, 2016 #

Running 48:57 [3] 9.78 km (5:00 / km) +77m 4:49 / km
shoes: Inov-8 X-Talon 190

Sunday Mar 13, 2016 #

Orienteering race 1:13:44 [5] 10.15 km (7:16 / km) +49m 7:06 / km
shoes: Inov-8 X-Talon 190

Score-O

There were some really intense thorny areas that slowed me down quite a bit, but there was one part where I was heading into the second to last control and everything just stopped making sense. I'll overlay the GPS track over the map and see if I can figure it out.

http://www.movescount.com/moves/move97097528

Quick question: Does anyone know how to take my quickroute file and post it here as a picture?

Saturday Mar 12, 2016 #

Note
(rest day)

Friday Mar 11, 2016 #

Running 39:49 [3] 8.27 km (4:49 / km) +77m 4:36 / km
shoes: Inov-8 X-Talon 190

Football 1:00:00 [3]
shoes: Messi 15.3 Indoor

Thursday Mar 10, 2016 #

Football warm up/down 20:00 [3]

Football 1:00:00 [3]

Core 30:00 [3]

Wednesday Mar 9, 2016 #

Football warm up/down 15:00 [3]

Football 1:00:00 [3]

Tuesday Mar 8, 2016 #

Running intervals 39:12 [4] 7.38 km (5:19 / km) +28m 5:13 / km
shoes: Inov-8 X-Talon 190

3 x 5 mins at 4 mins per k, 3 min jog in between.

12 minute warmup, 4'05 jogging/dynamics, 1'36 leg swings, 6'17 jogging/dynamics, total 2 kilometers traveled
1: 1.27 kilometers, average pace 3'56
2: 1.24 kilometers, average pace 4'02
3: 1.22 kilometers, average pace 4'04
Three minutes between each.
6'11 cooldown, 0.93 km traveled.
http://www.movescount.com/moves/move96318097

Monday Mar 7, 2016 #

Running 27:49 [3] 4.49 km (6:12 / km) +63m 5:47 / km
shoes: Inov-8 X-Talon 190

A few of the muddy trails made it nearly impossible to run at a good pace. I ended up not having time to run in the city, so I ran at a park instead

Note

Five GPS tracks from the last week or so:

Orienteering two Sundays ago:
http://www.movescount.com/moves/move96200635
Cooldown/Control Retrieval:
http://www.movescount.com/moves/move96200643
Practice Course w/ Essi and Jan Erik:
http://www.movescount.com/moves/move96200648
Yesterday:
http://www.movescount.com/moves/move96200651
Today:
http://www.movescount.com/moves/move96200655

Sunday Mar 6, 2016 #

Running 25:32 [3] 5.25 km (4:52 / km) +49m 4:39 / km
shoes: Inov-8 X-Talon 190

Running in Madison, took a residential/park route that was a bit dreary, I'll head by the capitol building and the campus tomorrow, might be a bit more interesting.

Core 10:00 [3]

Saturday Mar 5, 2016 #

Core 7:00 [3]

Thursday Mar 3, 2016 #

Football warm up/down 15:00 [2]

Football 1:00:00 [3]

Core 30:00 [3]

Wednesday Mar 2, 2016 #

Football warm up/down 30:00 [2]

Football 1:00:00 [4]

Core 8:00 [3]

Tuesday Mar 1, 2016 #

Note

Forensics meet took me off schedule, so...involuntary rest day.

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