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Training Log Archive: Thompass

In the 31 days ending May 31, 2018:

activity # timemileskm+mload
  Running22 16:40:37 122.09(8:12) 196.49(5:06) 1859796.8
  Football4 5:15:00210.0
  Swimming9 3:57:00116.0
  Orienteering5 3:53:32 22.94(10:11) 36.92(6:20) 104327 /94c28%408.8
  Core17 3:42:10166.6
  Total36 33:28:19 145.03 233.41 290227 /94c28%1698.3

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Thursday May 31, 2018 #

Running 51:18 [3] 10.67 km (4:48 / km) +141m 4:31 / km
shoes: Adidas Pureboost DPR

Awful conditions. It was stupidly humid and felt sapped, thick plants have emerged from the depths of hell to take over the woods, and flying things kept hitting me in the face.

Note

Maps from last weekend.

Middle:


Long:

Core 16:00 [3]

Football 45:00 [2]

Wednesday May 30, 2018 #

Running 43:56 [3] 9.4 km (4:40 / km) +49m 4:33 / km

Core (Core) 16:00 [3]

Tuesday May 29, 2018 #

Core 20:00 [3]

Monday May 28, 2018 #

Orienteering race 1:29:57 [5] 14.0 km (6:26 / km) +513m 5:26 / km
26c shoes: VJ Sports Bold

Sunday May 27, 2018 #

Orienteering race (Relay) 27:42 [4] 4.84 km (5:43 / km) +199m 4:45 / km
16c shoes: Adidas Pureboost DPR

Saturday May 26, 2018 #

Orienteering race (Middle) 49:59 [5] 6.51 km (7:41 / km) +246m 6:27 / km
21c shoes: VJ Sports Bold

Hot

Friday May 25, 2018 #

Running 34:00 [3] 7.03 km (4:50 / km) +35m 4:43 / km
shoes: Adidas Pureboost DPR

Orienteering (Sprint) 15:55 [5] 3.65 km (4:22 / km) +16m 4:16 / km
spiked:19/21c shoes: Adidas Pureboost DPR

Control Count: 31

Thursday May 24, 2018 #

Running warm up/down 6:53 [3] 1.44 km (4:47 / km) +3m 4:44 / km
shoes: Adidas Pureboost DPR

Running 42:06 [3] 8.35 km (5:03 / km) +43m 4:55 / km
shoes: Adidas Pureboost DPR

Met up with Peter for a morning run!

Swimming (Stretching) 47:00 [2]

Core (Core) 10:00 [3]

Tuesday May 22, 2018 #

Swimming 10:00 [1]

Looking at the British Champs in Balmoral

Football 1:00:00 [2]

Running intervals 39:00 [4] 7.5 km (5:12 / km)
shoes: Adidas Pureboost DPR

Didn't feel well, really struggled. It's not illness related
4x 1k
3'27, 3'31, 3'34, 3'31

Monday May 21, 2018 #

Running 52:14 [3] 9.79 km (5:20 / km) +111m 5:03 / km
shoes: Adidas Pureboost DPR

Core 16:00 [3]

Swimming 8:00 [1]

Sunday May 20, 2018 #

Running 1:28:52 [3] 17.91 km (4:58 / km) +214m 4:41 / km
shoes: Adidas Pureboost DPR

Tempo from 53 minutes to 73 minutes, then basically a cooldown the rest of the way.

Very tired, my sleep schedule, eating schedule, and general schedule are way, way off because of graduation festivities, but the run felt good somehow.

Swimming 6:00 [1]

Saturday May 19, 2018 #

Core (Core) 12:00 [3]

Friday May 18, 2018 #

9 AM

Football 2:00:00 [3]

Actually pretty high intensity, World Cup almost the entire time.
3 PM

Running 29:51 [3] 6.18 km (4:50 / km) +55m 4:37 / km
shoes: Adidas Pureboost DPR

Easy Falls and Back with the team
6 PM

Swimming 1:30:00 [2]

Ultimate, badminton, trampolining, some other stuff

Thursday May 17, 2018 #

9 PM

Core 12:00 [3]

Trying new workouts, more balanced and works on more areas of the body. Hard first time, but not surprised, and I feel good afterwards.

Wednesday May 16, 2018 #

Note

It's too hot to do intervals, I'm gonna go ahead and do it around 6 or 7. IIRC optimum performance for endurance athletes occurs in the afternoon to early evening, so it should work out alright.
2 PM

Swimming (Ultimate) 45:00 [3]

7 PM

Running intervals 41:36 [4] 6.79 km (6:08 / km)
shoes: Adidas Pureboost DPR

20:51 warmup
3x (4x 200), 30 seconds rest between reps, 3-4 minutes between sets.
(33.0, 33.9, 34.7, 33.3)
(34.3, 33.8, 35.0, 34.2)
(34.5, 34.3, 35.8, 35.4)
Rest of the time is cool down.
Stomach cramp (lotsa water) developed during rep 11 then hit me at the end of rep 12.

Tuesday May 15, 2018 #

4 PM

Running intervals 47:00 [4] 8.47 km (5:33 / km)
shoes: Adidas Pureboost DPR

18.5 minutes warmup
10x 400 with 200m rest
75.8
77.6
78.0
78.8
78.3
78.0
79.4
79.6
80.7
75.8
My feet and calves didn't feel good, so speed is a little off the mark.
5 PM

Running warm up/down 6:18 [1] 0.6 km (10:30 / km)
shoes: Adidas Pureboost DPR

7 PM

Core 12:00 [3]

Monday May 14, 2018 #

Core (Core) 14:00 [3]

Sunday May 13, 2018 #

Core (Core) 12:00 [3]

Running 1:12:20 [3] 14.68 km (4:56 / km) +230m 4:34 / km
shoes: Adidas Pureboost DPR

Joined Max and GBond on their long run before Conference on Tuesday, we were planning on doing silver twice at Willow to hit 18k, but the park was abnormally full, which caused us to start later than plan and we were cut short on time.

Saturday May 12, 2018 #

Orienteering 49:59 [4] *** 7.92 km (6:19 / km) +69m 6:03 / km
spiked:8/10c shoes: VJ Sports Bold

I'll post the map if I get my hands on an intact one.

Control Count: 10
Support the junior program by challenging us to orienteer to as many controls as possible before August 21st comes around, it makes a huge difference! More info here

Running (Control Retrieval) 31:50 [2] 3.53 km (9:01 / km) +26m 8:42 / km
shoes: Adidas Pureboost DPR

Friday May 11, 2018 #

Running 37:40 [3] 6.7 km (5:37 / km)
shoes: Adidas Pureboost DPR

1x 800, then 6x 200
2'31.8
0'34.7
0'34.7
0'34.2
0'34.9
0'34.8
0'34.3

Consistent, if anything.

Had a welcome change in mindset regarding intervals, this may seem obvious to some but that's okay. More or less ignoring splits until after the fact now, and making sure my rest is efficient. If I don't hit my ideal times, that's okay, I'm just trying to work out, run fast, and put my body in more high intensity scenarios so that I transition well to races. As long as I'm putting in the effort, I'm okay. It helped me put my mind at ease about whether or not I'm doing enough and take more control over how I feel about my workouts.

The more relaxed attitude also helped me in my warmup. It took a solid 19 minutes to feel ready, and usually I feel a little uneasy if my warmup is taking too long (when preparing for workouts; I feel more relaxed for races, oddly enough). Took my sweet time, it's not like I'm in a hurry to run before the sun goes down or as if there's a set time I need to start by. It's really the little things. Everyone struggles with their own mental challenges, and mine is that feeling of uneasiness/rushing and worrying if my split times are good enough because of unrealistic expectations, so it's a step in the right direction.

Core (Core) 13:00 [3]

Thursday May 10, 2018 #

Core (Core) 14:00 [3]

Wednesday May 9, 2018 #

Running 54:03 [3] 11.19 km (4:50 / km) +165m 4:30 / km
shoes: Adidas Pureboost DPR

Tuesday May 8, 2018 #

Running intervals 33:02 [3] 7.21 km (4:35 / km) +27m 4:30 / km

5x (90, 60, 30) off 60 seconds rest

Core (Core) 13:00 [3]

Monday May 7, 2018 #

Note

Aaaaand it's summer. I'm not ready for 80s, waiting until the sun starts to chill the f out before I run, need to get circulation back into my legs I'm dead

Running 52:31 [3] 11.0 km (4:46 / km) +150m 4:28 / km
shoes: Adidas Pureboost DPR

Sunday May 6, 2018 #

Core (Core) 16:00 [3]

Note

Watching the replay of the EOC Sprint Final, I have two and a half hours to spare

Running 25:14 [2] 4.64 km (5:26 / km) +45m 5:11 / km
shoes: Adidas Pureboost DPR

Printed two maps and did map reading, v easy run

Saturday May 5, 2018 #

Running 1:13:26 [3] 15.29 km (4:48 / km) +161m 4:34 / km
shoes: Adidas Pureboost DPR

There's a crap ton of races going on this weekend. Found one yesterday at Willow that's happening today so I had to avoid the park. Today, I ran past some kid-centered thing with a start and a finish, a course organized by a walking club, and on the way home caught a string of bikers.

Core (Core) 8:00 [3]

Football 1:30:00 [3]

Friday May 4, 2018 #

Running 56:50 [3] 11.66 km (4:52 / km) +146m 4:35 / km
shoes: Adidas Pureboost DPR

Still defining and refining the route.

My legs didn't feel so good for the first half of the run, I wasn't feeling the 6x 200 after I was done. My compromise was to go faster for the last 1.3-1.4 km.

Of the three viable, substantially different routes to get home (as in I'm not counting small variations that don't really make a difference), one uses only right turns (six of them), and another uses only left turns (seven of them). Just a thought I had.

Swimming 15:00 [1]

Two Running Wild courses from EOC related courses.

I differed with Greg on pretty much every long leg on the Long Running Wild. Would love to see the reasoning behind differing decisions

Thursday May 3, 2018 #

Core (Core) 6:10 [3]

Wednesday May 2, 2018 #

Note

The best thing is I don't have to bring running shirts to school anymore

Running 48:07 [3] 9.96 km (4:50 / km) +159m 4:28 / km
shoes: Adidas Pureboost DPR

Added to the usual Willow route because I want to find a good run with the right distance, and there's no better running around here than at Willow; it was still a little short. Adding the orange and red trails next time and see how long it is.

Core (Core) 12:00 [3]

Tuesday May 1, 2018 #

Running 32:30 [3] 6.5 km (5:00 / km) +99m 4:39 / km
shoes: Adidas Pureboost DPR

Hot and ran with track. Had a longer run planned but it didn't come together. There's a bit of muscle pain in my right tricep, will massage it lightly. Also, we ran through Hudson and the St. Croix is extremely high. They closed the pier so we couldn't run it, and most of the benches and trees were in the water. The beach just isn't there anymore, the water went right up to the sidewalk.

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