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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending May 31, 2016:

activity # timemileskm+mload
  Football13 16:45:001053.0
  Orienteering14 8:27:41 35.83 57.66 967193c403.4
  Running13 7:19:41 45.22 72.77 857372.8
  Core17 4:21:00169.6
  Swimming1 50:00 2.57(19:26) 4.14(12:05)12.5
  Total42 37:43:22 83.62 134.57 1824193c2011.4

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Tuesday May 31, 2016 #

Running 48:49 [3] 9.69 km (5:02 / km) +119m 4:45 / km
shoes: Inov-8 OROC 280

Monday May 30, 2016 #

Football 23:00 [2]

Core (Core) 10:00 [3]

Sunday May 29, 2016 #

Running warm up/down 7:43 [3] 1.49 km (5:11 / km) +28m 4:44 / km
shoes: Inov-8 OROC 280

Running hills 51:48 [4] 6.01 km (8:37 / km) +119m 7:51 / km
shoes: Inov-8 OROC 280

2x3 minutes:
0.80 km
0.71 km
3x2 minutes:
0.48 km
0.47 km
044 km

4x1 minute done on a different hill.

Running hills 14:05 [4] 1.55 km (9:05 / km) +49m 7:51 / km
shoes: Inov-8 OROC 280

4x1 minute:
0.22 km
0.22 km
0.20 km
0.21 km

I did all my hills with Seth, which was pretty coo.

Running 7:26 [3] 1.46 km (5:05 / km) +24m 4:42 / km
shoes: Inov-8 OROC 280

Messed around at the waterfalls, then jogged partway back.

Saturday May 28, 2016 #

Football warm up/down 20:00 [3]

Football 1:30:00 [3]

Friday May 27, 2016 #

Core (Core) 9:00 [3]

Thursday May 26, 2016 #

Football warm up/down 35:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 38:00 [5]
shoes: Silver/Red Adidas Cleats

Our defense is getting sick of our team because our midfielders and wingers keep losing the ball and putting the defense under pressure. It's making things really difficult.

Wednesday May 25, 2016 #

Running warm up/down 7:00 [3]

Running intervals 26:58 [3] 4.38 km (6:09 / km)

3x600, 90 seconds in between

3'50 rest

3x400, 60 seconds in between

4'06 rest

3x200, 30 seconds in between

1'21 cooldown

Tuesday May 24, 2016 #

Football warm up/down 24:00 [3]

Football 1:30:00 [3]

Monday May 23, 2016 #

1 PM

Orienteering (Memory-O) 20:57 [3] *** 2.99 km (7:00 / km) +71m 6:16 / km
9c shoes: Inov-8 OROC 280

2 PM

Running warm up/down 3:46 [3] 0.44 km (8:34 / km) +42m 5:48 / km
shoes: Inov-8 OROC 280

Orienteering (Relay?) 32:56 [3] *** 3.64 km (9:03 / km) +105m 7:54 / km
10c shoes: Inov-8 OROC 280

Messed up control number one, so not much of a chance of giving Michael a good race from there on...

193 controls!

Sunday May 22, 2016 #

8 AM

Running 21:30 [3] 4.0 km (5:23 / km) +84m 4:52 / km
shoes: Inov-8 OROC 280

Core (Drills) 12:06 [3]
shoes: Inov-8 OROC 280

Core (Core) 8:32 [3]

Core (Ladders) 12:46 [3]
shoes: Inov-8 OROC 280

10 AM

Orienteering (Skills) 33:16 [3] 4.57 km (7:17 / km) +66m 6:47 / km
13c shoes: Inov-8 OROC 280

Wooo, everything went really well!
1 PM

Orienteering (Middle) 28:06 [3] *** 4.71 km (5:58 / km) +38m 5:44 / km
14c shoes: Inov-8 OROC 280

Well executed, I'm pretty happy with how I did. My compass to 9 was pretty bad and I lost a bit of time trying to readjust, but other than that things were good.
3 PM

Orienteering (Contour) 45:31 [3] *** 6.69 km (6:48 / km) +112m 6:17 / km
8c shoes: Inov-8 OROC 280

Took me a while to get used to the 1:15000 scale. My route to number 2 seems to be all over the place, but once I saw the spur there wasn't too much trouble following it. It was quite a long spur though. 3-4-5-6-7 went splendidly. The scale managed to throw me off again on the way to eight, I was staying on the compass and it looks like my plan was working better than I expected, but then I think I saw a control from the second exercise today and went for the bait. I was so close too.

Control Count: 174 Controls!

Saturday May 21, 2016 #

11 AM

Orienteering 19:33 [3] 3.03 km (6:27 / km) +70m 5:47 / km
7c shoes: Inov-8 OROC 280

Pretty good. Number 3 was a bad compass, but other than that everything went well.
12 PM

Orienteering race 44:49 [3] 6.32 km (7:05 / km) +113m 6:31 / km
12c shoes: Inov-8 OROC 280

We attended a local RMOC meet.

After a mistake on number two, the rest of the course went really well. My route decision to number 9 is a little sketchy, but it worked.
4 PM

Orienteering (Compass Exercise) 40:00 [3] 4.6 km (8:42 / km)
11c shoes: Inov-8 OROC 280

Ran out of battery near the beginning...took about 40 minutes.

Lots of pink ribbons and weird trails on the way to four, totally screwed with me, ended up way northeast of the control, I think the exact same thing happened to Michael too.

139 controls total
5 PM


Control retrieval at walking pace.

Friday May 20, 2016 #

7 AM

Running warm up/down 11:06 [3] 1.58 km (7:02 / km) +63m 5:51 / km
shoes: Inov-8 OROC 280

Core (Drills) 26:25 [3]
shoes: Inov-8 OROC 280

8 AM

Core (Ladder) 5:33 [3]
shoes: Inov-8 OROC 280

Core (Core) 7:00 [3]

12 PM

Orienteering (Kroki) 35:57 [3] *** 3.84 km (9:22 / km) +126m 8:03 / km
16c shoes: Inov-8 OROC 280

My first Kroki, what a fun experience! For those unfamiliar, a Kroki exercise includes getting a map, and drawing your own simplified version of the map and using your hand-drawn map in the actual run. We did a bit of a different version, where we were given four different mini maps with little intervals instead of a full map, but it was still pretty good. What a way to...learn about yourself? Doubt your drawing ability? No idea, it worked out though. A lack in clarity in my drawing ability made me miss three altogether, so that was a bit awkward. Ten became a bit of a mistake too, I forgot to put in the first of the two reentrants, I only put in the one the control was in, so thank goodness that trail was there to help me relocate. Everything else went surprisingly fine.
2 PM

Orienteering (Control Pick) 56:09 [3] *** 5.78 km (9:43 / km) +91m 9:00 / km
23c shoes: Inov-8 OROC 280

What a detailed map. This was probably one of the most difficult maps of the camp, when you went into those high-detail, rocky areas everything went slower, or else. For this one, I'll take a more detailed look at everything that went wrong and right. Really, anything that comes into mind as I look through the map.

1 and 2 went wonderfully, but number 3 was a bit of a weird one. Going into that area, I knew I had to slow it down, but as you can see I still didn't get all the way to the control. Which doesn't matter, I learned later the control was in the wrong place so I wouldn't have found it anyway. Not finding 3 made 4 a lot harder, so after dancing around near the stream for a while, I stumbled upon it while roaming through the woods looking through the cliff. Number 5 was going to be my redeemer, but I hit the rock knoll at the edge of the circle and thought I was in the right spot, but of course, I wasn't. Go figure.

Number 6, back on track, dropped down to the trail (question is, which one, there were three unmapped biker trails, two of which I crossed in a state of 'I'm not doing well enough on my own, don't make it worse'. Found the giant cliffs, navigated the rocks, nailed it. Finally, something. I hit a good streak from then on, nailed 7 (it was kinda easy), and 8 wasn't that bad when I realized all I had to do was cross the rocky saddle on top of the hill. Nine was a case of changing plans halfway through, but I'm actually okay with it. What would have been better is if I either risked the direct path from the stream (remember, my brain was still rattled and in a state of disarray), or just headed down the reentrant to the trail immediately and taken a quicker route to that reentrant. From there on it was easy getting to the control. 10 went superbly, and 11 was a good plan, but I didn't follow the reentrant up high enough. I thought it ended, didn't realize it didn't. 12, 13, easy. 14, had to do a little extra searching but fine.

15. Oh boy. Let's talk about the plan first. Past 11, onto the spur next to the reentrant, attack control. Sounds wonderful. Except I never hit 11, and I lost confidence in my location, and before I knew it I was in the reentrant. Of course, my brain thought I had overrun it and made a parallel error, thinking I was in the reentrant to the left of 15. I mean, things kinda lined up. I went for fifteen, hit twelve (yes, the hill is facing the wrong way, I should have noticed that, but I didn't, deal with it), went for 16, hit 11, then everything started making sense again because I recognized 11.

Everything calmed down a bit there. Almost screwed up 21, but we're good. I don't know what's happening with the GPS track at 18 because I definitely hit it. Unless I hit a stray streamer that wasn't supposed to be there, which would be awkward.

Also, why isn't reentrant in the internet dictionary? I'm sick of my computer underlining it red.
4 PM

Orienteering (Control Set) 21:10 [3] 1.08 km (19:36 / km) +7m 18:59 / km
shoes: Inov-8 OROC 280

Went nice and easy to get it right. Will not count the controls here because I run them later.
5 PM

Orienteering (O-tervals) 27:20 [3] 3.32 km (8:14 / km) +21m 7:59 / km
16c shoes: Inov-8 OROC 280

1-2 minutes rest between o-intervals. Nailed 1-2-3, easy. Stopped short of 4, barely missed 5, got back on track for 6, 7 was relatively easy, what a beautiful spur. I set 8-9-10-11, so it would have been embarrassing had I not gotten it perfect, so it's a good thing I did. Raced Michael on the final interval, he made a minor mistake to 12 that gave me a few seconds, he caught up by 13, pulled ahead on the way to 14 by taking a more direct route but a bit too far, which gave me a half-minute to minute lead to complete the interval. Clear winner: this guy :D

109 controls in May.

Thursday May 19, 2016 #

Orienteering 26:00 [3] *** 3.37 km (7:43 / km) +49m 7:12 / km
13c shoes: Inov-8 OROC 280

Messed up three, mental mistake and my compass didn't agree with the terrain. I did head back to three and then went to four, but I shut it off and restarted it at four. Learned from that mistake afterwards, won't be doing that again.

Orienteering warm up/down 4:45 [2] *** 0.46 km (10:20 / km) +7m 9:36 / km
3c shoes: Inov-8 OROC 280

Orienteering (Distance Estimation) 23:31 [3] *** 3.26 km (7:13 / km) +91m 6:20 / km
12c shoes: Inov-8 OROC 280

The first three controls were done as a group to help us understand distance estimation better, and then we went on our own. Michael and I did this as a partner run, so some legs may be faster than others ;) Could be anything, really.

# of controls collected so far in May: 54

Tuesday May 17, 2016 #

Football warm up/down 30:00 [3]
shoes: Silver/Red Adidas Cleats

Football 1:20:00 [3]
shoes: Silver/Red Adidas Cleats

Monday May 16, 2016 #

Running warm up/down 12:53 [2] 1.38 km (9:20 / km)

Running intervals 21:44 [3] 4.25 km (5:07 / km)

2:30 Rest in Between


The special education program was having some kind of outdoor activities near and on the track, a little swerving to keep out of their way while trying to maintain speed.

Sunday May 15, 2016 #

Football 35:00 [2]

Easy playing with Peter.

Core (Core) 8:00 [3]

Core (Stretching) 10:00 [1]

Saturday May 14, 2016 #

Football warm up/down 40:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 1:00:00 [5]
shoes: Silver/Red Adidas Cleats

Not exactly sure how long I played first half.

Friday May 13, 2016 #

Core (Core) 9:00 [3]

Running 45:37 [3] 10.12 km (4:30 / km) +70m 4:21 / km
shoes: Inov-8 X-Talon 190

Thursday May 12, 2016 #

Football warm up/down 30:00 [3]
shoes: Silver/Red Adidas Cleats

Football (Game) 41:00 [5]
shoes: Silver/Red Adidas Cleats

Lost 2-1

Core (Stretching) 12:00 [1]

Wednesday May 11, 2016 #

Core warm up/down (Drills) 8:00 [3]
shoes: Inov-8 X-Talon 190

Running (Hills) 16:26 [3] 1.13 km (14:33 / km)
shoes: Inov-8 X-Talon 190

4x(100m, 75m, 50m), rest time shown in [brackets]

(0'21.2 [0'56.3], 0'16.5 [0'53.0], 0'10.8 [1'26.8])
(0'20.9 [1'07.5], 0'15.6 [0'54.8], 0'10.3 [1'52.0])
(0'21.0 [1'13.6], 0'15.9 [0'50.3], 0'10.8 [1'19.2])
(0'20.8 [1'10.1], 0'16.0 [0'48.4], 0'10.8 [0'42.6])

Tuesday May 10, 2016 #

5 PM

Football warm up/down 40:00 [3]
shoes: Silver/Red Adidas Cleats

6 PM

Football 34:00 [5]
shoes: Silver/Red Adidas Cleats


So I was gonna rant, but about two paragraphs of buildup and background info in I realized that there was just too much wrong with the situation to write a brief rant. So instead, I'm just going to tell you that there was a really, really long rant with too much information and frustration for someone to read and I'm not even sure one could get through it all and understand where I'm coming from. Generally, it was about how I'm playing right winger this year and how there are several reasons I should definitely be playing center mid but there are reasons the coach has for not playing me there, including some that mathematically just don't make sense, that I wholly disagree with. But I won't bore you with that.

First league game, finished 1-1. We should have won, but we couldn't put the ball in the net despite loads of possession and glorious chances. Our forward had a one-on-one with the opposing keeper and all he had to do was take a touch to the left around him, but he tried to curl it. Didn't work, why would it, you can't kick the ball through people. Their goal was a mistake by our goalkeeper, our goal was a long shot that dipped by our attacking mid. We had a few good headers and shots, but they weren't good enough. We really need to work on our finishing because right now we're losing games in front of the other teams' goals.

Monday May 9, 2016 #

Core (Drills) 10:22 [3]
shoes: Inov-8 X-Talon 190

(rest day)

No good way to get hills done so postponed. Plus I'd love some rest.

Core (Core) 8:30 [3]

Sunday May 8, 2016 #

Football warm up/down 50:00 [3]
shoes: Silver/Red Adidas Cleats

Football 40:00 [5]
shoes: Silver/Red Adidas Cleats

In the half where I played we only let in two goals, which is good. We played St. Croix, and they weren't as good as they thought they were. What they could do that our team couldn't is finish. Our forward has gone an intense dry streak. Got taken out second half and never got put back in. At some point our striker was moved back into center mid, even though he has little midfield experience as I rot on the bench with years of experience in that position. But we'll just look past that.

Final Score: 5-0.

This is getting frustrating.

Core (Stretching) 12:13 [1]

Core (Core) 8:00 [3]

Saturday May 7, 2016 #

Football (Game) 50:00 [5]
shoes: Silver/Red Adidas Cleats

We were doing alright by half-time, only down 2-1 against Eden Prairie premier, but after one more goal where our defense seemed to fall asleep, I clashed shins with another player. Running became a pain so I asked to be subbed out, to the dismay of the coach. He asked me if I was okay, and since I wasn't dying or anything I said yeah. Of course, he then told me that if I was okay why did I bother coming out. Thanks mate, but I know when I need to stop, especially if I want to play as well as I can in coming days. I just told him it was better if someone fit to run was on the field instead of me. Eden Prairie went on to score three more goals. 6-1. Great. And we were doing so well.

Core (Plyometrics/Agility) 14:30 [3]
shoes: Inov-8 X-Talon 190

Football warm up/down 1:00:00 [2]
shoes: Silver/Red Adidas Cleats

Oh yeah and warmup

Friday May 6, 2016 #

Swimming 50:00 [1] 4.14 km (12:05 / km)

Walked to the track from AP testing, the track ended up being occupied so I'll be doing the intervals later today.

Running warm up/down 7:31 [3] 1.24 km (6:04 / km)

Running intervals 15:54 [3] 2.96 km (5:22 / km)

3x(300, 200, 100) 100 m between reps, 2 mins between sets
(0'52.1, 0'35.4, 0'16.5)
(0'51.6, 0'36.8, 0'17.?)
(0'52.6, 0'34.5, 0'17.2)

Core (Weight Endurance Sorta) 6:43 [3]

Core (Core) 7:00 [3]

Thursday May 5, 2016 #

Football warm up/down 20:00 [3]
shoes: Silver/Red Adidas Cleats

Football 1:15:00 [3]
shoes: Silver/Red Adidas Cleats

Core (Sketching) 18:00 [1]

Wednesday May 4, 2016 #

Core (Drills) 11:50 [3]
shoes: Inov-8 OROC 280

Running (Terrain) 29:55 [4] 4.01 km (7:28 / km) +119m 6:30 / km
shoes: Inov-8 OROC 280

A new experience for me, a peculiar spin on orienteering without a map. This was a bit of a trial period for me, I don't have a specific loop set out yet but I will hopefully get out to that soon enough. There was a killer hill near the end after I crossed the river, was quite a challenge to push my way to the top while battling with the buckthorn.

Running warm up/down 15:57 [3] 2.97 km (5:22 / km) +14m 5:15 / km
shoes: Inov-8 OROC 280

Tuesday May 3, 2016 #

Running 44:54 [3] 9.51 km (4:43 / km) +84m 4:31 / km
shoes: Inov-8 X-Talon 190

When you're too lazy to go the full six miles xD

Core (Plyometrics/Agility) 6:30 [3]

Subset: Power

3 sets:
5 box jumps
5 vertical broad jumps
5 forward broad jumps
5 hurdle hops
5 step up leg lifts per leg

Used a picnic table, had some good height for the box jumps and used the seat for the step ups.

Also, because I'm adding a new activity, be prepared for all the colors to change! Is it possible to delete activities I don't use anymore?

Core (Core) 10:00 [3]

Monday May 2, 2016 #

Running warm up/down 10:08 [3] 1.96 km (5:10 / km)
shoes: Inov-8 X-Talon 190

Stomach cramp nearing the end of this portion of the warm-up, I guess 2 hours wasn't enough to digest properly. After walking it off, continued slowly with the warm-up.

Running warm up/down 6:31 [2] 1.19 km (5:29 / km)
shoes: Inov-8 X-Talon 190

Running hills 12:00 [3] 1.45 km (8:17 / km) +42m 7:14 / km
shoes: Inov-8 X-Talon 190

4x~200 meters, more details if you press the link.


Something came up so I stopped at four instead of doing the planned six. :/

Core 9:00 [3]

Michael helped me a bit on improving my form so I do everything properly.

Sunday May 1, 2016 #

Orienteering race 47:41 [4] ***
26c shoes: Inov-8 OROC 280

A few mental mistakes like not seeing a bridge and picking bad routes. I should have spent more time during legs looking for the best route, not just planning a route that works. Will post map this afternoon.


St. James Farm 1

Oh gross that is some low quality. That's 16 controls there.


St. James Farm 2

And here's the rest. Total control count for May so far: 26

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