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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Mar 31, 2017:

activity # timemileskm+mload
  Running15 10:12:11 52.11 83.86 380453.4
  Football7 8:18:00373.5
  Core15 4:37:00207.8
  Orienteering4 2:54:43 16.74(10:26) 26.94(6:29) 82222.9
  Swimming5 2:51:13113.4
  Cross Training2 1:22:04 14.17(5:47) 22.81(3:36) 9861.5
  Total27 30:15:11 83.02 133.61 5601432.5

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Friday Mar 31, 2017 #

Cross Training 49:41 [3] 11.62 km (4:17 / km) +14m 4:15 / km

Forgot to record the last two kilometers of the bike ride, so they're not included.

Wednesday Mar 29, 2017 #

Cross Training 32:23 [3] 11.19 km (2:54 / km) +84m 2:47 / km

Not heading to pound town in my state, some nice biking for a while until I get good, hopefully by Flying Pig.

http://www.movescount.com/moves/move149194519

Core 8:00 [3]

Monday Mar 27, 2017 #

Running 7:31 [3] 1.51 km (4:59 / km)
shoes: Adidas Supernova

Started on a long run, stopped, and turned back. Ankle was hurting, went to trainer. I'm getting overloaded because of the combination of soccer and track, I have no rest days. Early signs of stress fracture, good I went in before it became something serious, I'll probably bike for a while to let it recover.

Core (Weight Room) 25:00 [3]

Core 5:00 [3]

Sunday Mar 26, 2017 #

Orienteering 1:08:25 [3] 12.0 km (5:42 / km)
shoes: Inov-8 OROC 280

Distance is a guess in the dark, so I guessed my pace which is slightly easier. Lost by 5 seconds to Justin. Will elaborate (probably) later.

[Edit:] Changed distance based on Justin's comment.
[Edit 2:] 5:42 per k sounds hella fast, the course was pretty much all trails but that still sounds unlikely. A little doubt there.

Football 1:00:00 [3]

Football 46:00 [3]

Core 7:00 [3]

Football 7:00 [3]

Saturday Mar 25, 2017 #

Running warm up/down 8:00 [2]

Running warm up/down 10:00 [3]

Running race (4x8) 2:10 [5] 0.8 km (2:42 / km)
shoes: Saucony Vendetta

Pardon me? What? How is that even possible?
We were in the slow heat but got 4th overall. Frustrating though because our last runner was alone and dropped the pace in the third 200 a little and we had to shout at him a little. 0.25 seconds behind third place, 2 seconds behind second place, so second place was frustratingly doable. 8'54.37 final time.

Running warm up/down 7:30 [2]

Friday Mar 24, 2017 #

Running 36:57 [3] 7.47 km (4:57 / km) +49m 4:47 / km
shoes: Adidas Supernova

Core (Weight Room) 25:00 [3]

Thursday Mar 23, 2017 #

Football 1:00:00 [3]

Wednesday Mar 22, 2017 #

Running warm up/down 6:56 [3] 1.5 km (4:37 / km) +7m 4:31 / km
shoes: Adidas Supernova

Running intervals 47:01 [3] 8.44 km (5:34 / km)
shoes: Adidas Supernova

4x500, then 4x400. Really bad communication from our captain's, at first they said we were doing 2 sets of 400s, then right after the warm-up they said one set of 500s and hills, so I kicked pretty hard on the last 500. Then they told us we still had a set of 400s...not very happy, they need to communicate a heck of a lot better because that was annoying.
500s were 1'30, 1'33, 1'32, 1'30. 400s were 1'11, 1'16, 1'14, 1'12.

http://www.movescount.com/moves/move148084444

Running hills 16:42 [3] 2.1 km (7:57 / km)
shoes: Adidas Supernova

And also hills. Because why not? I think we were heading back and we saw Krupa with his truck at one of the hills, we did 10 hill sprints.

http://www.movescount.com/moves/move148084449

Running 4:00 [3] 0.79 km (5:04 / km) +7m 4:51 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move148084451

Finally done with that business, absolutely exhausted.

Core (Weight Room) 25:00 [3]

Lol just kidding not done yet.

Core 5:00 [3]

Tuesday Mar 21, 2017 #

Running 35:56 [3] 7.77 km (4:37 / km) +28m 4:33 / km
shoes: Adidas Supernova

Monday Mar 20, 2017 #

Running warm up/down 35:00 [2]

Running race (4x800) 2:21 [5] 0.8 km (2:56 / km)
shoes: Saucony Vendetta

Not the best first race of the season, but I'm also not too disappointed. Right around where I expected to finish and I think I can build on this pretty well. Team finished second by 8 seconds.

Running warm up/down 13:06 [1] 2.14 km (6:07 / km) +7m 6:01 / km
shoes: Adidas Supernova

Running warm up/down 25:00 [2]

Running race 2:19 [5] 0.8 km (2:54 / km)
shoes: Saucony Vendetta

Ran the open 8 as well, did a little better. Paced off a team mate with a usual time of 2'19 who got a 2'18 today. Both got beaten by two sprinter type guys who built a massive lead over the first 400 and somehow stumbled into the finish with a 2'16 or so. I mean, I suppose it's a strategy, and if it works, it works.

Running warm up/down 7:30 [2]

Sunday Mar 19, 2017 #

Football 1:00:00 [3]

Woke up at 6 to go to practice at 7 in West St Paul...

Core 10:00 [3]

Saturday Mar 18, 2017 #

Football 1:00:00 [3]

Core 8:00 [3]

Friday Mar 17, 2017 #

Running 31:35 [3] 6.27 km (5:02 / km) +63m 4:48 / km
shoes: Adidas Supernova

Core (Weight Room) 30:00 [3]

Core 5:00 [3]

Thursday Mar 16, 2017 #

Running warm up/down 7:05 [3] 1.49 km (4:45 / km)
shoes: Adidas Supernova

Running intervals 15:32 [4] 3.33 km (4:40 / km) +21m 4:31 / km
shoes: Adidas Supernova

"Fartlek". There's so many different versions but whatever. Two minutes on, two minutes off, but we ended up not doing that. Had to take a quick extra break to let two guys, and then we stretched the break. Can't give reasoning because I don't know. First lap is jogging.
2'02
1'58
2'30
2'03
2'40
2'01
2'16 cooldown

No idea why they kept stretching the breaks...I was getting quite tired on the last one though. Sprint pace anywhere from 3'00 to 3'30 per k, will put up movescount soon.
http://www.movescount.com/moves/move147159273

Running 5:23 [3] 1.06 km (5:05 / km) +21m 4:37 / km
shoes: Adidas Supernova

Running hills (Gear Shift Accerating) 8:27 [3] 1.1 km (7:41 / km) +15m 7:11 / km
shoes: Adidas Supernova

We were going to do it four times, but people were complaining about calf pain so we stopped after three.
http://www.movescount.com/moves/move147159278

Running warm up/down 4:44 [3] 0.9 km (5:16 / km) +7m 5:04 / km
shoes: Adidas Supernova

Core 8:00 [3]

Wednesday Mar 15, 2017 #

Note

I'm thinking of doing an 800 time trial Saturday or so because I have a meet Monday and want to know where I'm at.

Running warm up/down 10:00 [3]

Running (CT) 35:49 [3] 7.6 km (4:43 / km) +35m 4:36 / km
shoes: Adidas Supernova

Core (Weight Room) 30:00 [3]

Core (Core) 6:00 [3]

Tuesday Mar 14, 2017 #

Football 1:15:00 [3]

Monday Mar 13, 2017 #

Running warm up/down 15:00 [3]
shoes: Adidas Supernova

Running 31:47 [3] 6.6 km (4:49 / km) +21m 4:44 / km
shoes: Adidas Supernova

Core 10:00 [3]

Sunday Mar 12, 2017 #

Football 1:10:00 [3]

Saturday Mar 11, 2017 #

Core 20:00 [3]

Football 1:00:00 [3]

Core 10:00 [3]

Note

Low effort disc golf?

Thursday Mar 9, 2017 #

Swimming 30:00 [3]

Same thing as yesterday.

Running warm up/down 7:09 [3] 1.44 km (4:58 / km)
shoes: Adidas Supernova

Running (2 mile ppm) 11:55 [5] 3.19 km (3:44 / km) +14m 3:39 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move146030318

I do believe my 3k split was 11'18 and my 1 mile split was 5'42. Still a lot of room to improve, but that's why it's preseason. It was so cold, and of course I forgot my undershirt.

Running warm up/down 2:56 [2] 0.56 km (5:14 / km)
shoes: Adidas Supernova

http://www.movescount.com/moves/move146030322

Short cooldown run back to the start to pick up clothes we dropped.

Note

Forgot to start watch for run to the hill.

Running 10:16 [3] 1.21 km (8:29 / km) +29m 7:35 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move146030323

8 hill sprints, short rest after 5th.

Note

Cooldown run back to school, did not start watch.

Wednesday Mar 8, 2017 #

Swimming (Warm-Up and Workout) 30:00 [3]

Track warm-up indoors for 15 minutes, same workout as yesterday for 15 minutes.

Running 19:31 [3] 4.14 km (4:43 / km) +21m 4:36 / km
shoes: Adidas Supernova

Three-mile loop cut short because of high wind speed, 25-30 mph. Fun.

http://www.movescount.com/moves/move145898571

Tuesday Mar 7, 2017 #

Running warm up/down 20:00 [2]

Track warm up in the gym.

Swimming (Workout) 15:00 [4]

So...track did a workout today as a weird warmup thing, except today's a ppm so this is going to slow down the mile a bit. My muscles got quite a bit tired.

Running warm up/down 7:38 [2] 1.45 km (5:16 / km)
shoes: Adidas Supernova

Running (Ppm) 5:44 [5] 1.6 km (3:35 / km)
shoes: Adidas Supernova

So...not ideal circumstances for a one mile ppm. Everyone ran quite a bit below their PR by as much as a minute. So with that, I still don't know what my mile is. We were tired from the workout, and it was ridiculously windy so that detracted quite a bit of time.

http://www.movescount.com/moves/move145776427

If you want to see my pace at each moment there's this.

Running intervals 5:02 [5] 0.82 km (6:08 / km)
shoes: Adidas Supernova

Four 100s, 15.7, 15.7, 16.1, 16.0.

Running warm up/down 6:52 [2] 1.3 km (5:17 / km) +7m 5:09 / km
shoes: Adidas Supernova

Sunday Mar 5, 2017 #

Running warm up/down 40:00 [2]
shoes: Inov-8 OROC 280

Orienteering race 40:10 [5] 5.93 km (6:46 / km) +26m 6:38 / km
shoes: Inov-8 OROC 280

Two mistakes on back to back controls, first one wasn't bad at all, second one was a bad bearing but figured out where I was pretty quickly, lost a total of ~3? minutes.

Running warm up/down 15:00 [2]
shoes: Inov-8 OROC 280

Swimming 1:30:00 [2]

Saturday Mar 4, 2017 #

Core 15:00 [3]

Before breakfast.

Orienteering 38:49 [5] 5.89 km (6:35 / km) +42m 6:22 / km
shoes: Inov-8 OROC 280

Wanted to not make mistakes to start on the right foot, made no mistakes (hesitation was pretty prevalent though), pretty happy with my run.

Friday Mar 3, 2017 #

Orienteering 27:19 [2] 3.12 km (8:45 / km) +14m 8:34 / km
shoes: Inov-8 OROC 280

Model event, checking out the terrain and what to expect tomorrow.

Swimming (Yoga?) 6:13 [3]

Core 8:00 [3]

Core 8:00 [3]

Thursday Mar 2, 2017 #

Running 26:47 [3] 5.68 km (4:43 / km) +28m 4:36 / km
shoes: Adidas Supernova

Both my lower legs were hurting so I left the team after 2.5 miles to run back, I'm glad I'll be orienteering the next few days because orienteering doesn't hurt my legs.

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