Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Oct 31, 2018:

activity	#	time	miles		km		+m
Easy Run	31	19:15:14	129.81		208.91		5335
Orienteering	7	4:30:28	28.16	(9:36)	45.32	(5:58)	1013	45c
Misc	3	4:05:00
Strength	8	1:50:45
Total	45	29:41:27	157.97		254.23		6348	45c
[1-5]	44	28:56:27

2:12

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Wednesday Oct 31, 2018 #

4 PM

Easy Run 40:26 [2] 7.56 km (5:21 / km) +242m 4:37 / km
shoes: Adidas Pureboost

It got dark quite early but it was a great round, nothing strenuous.

Tuesday Oct 30, 2018 #

4 PM

Easy Run 28:31 [2] 5.88 km (4:51 / km) +130m 4:22 / km
shoes: Adidas Pureboost

I had an epiphany and left the run feeling more refreshed.

C • Please do Tell 4

6 PM

Easy Run warm up/down 14:41 [2] 2.99 km (4:55 / km) +21m 4:45 / km
shoes: Adidas Pureboost

Easy Run warm up/down 12:00 [1]

Easy Run intervals 33:02 [4] 7.89 km (4:11 / km) +61m 4:02 / km
shoes: Adidas Pureboost

3x9 mins [2]

3'49, 3'48, 3'45

Tried some facial feedback on the last rep, seemed to work out.

7 PM

Easy Run (Strides) 3:30 [2]

Easy Run warm up/down 13:35 [2] 2.16 km (6:17 / km) +53m 5:36 / km
shoes: Adidas Pureboost

Back home

Monday Oct 29, 2018 #

9 PM

Strength 12:00 [2]

Part 1

Mostly from my routine which made it quite easy.

C • wow 2

Strength 9:45 [3]

Part 2

Core 3 from the tasty selection

Sunday Oct 28, 2018 #

10 AM

Easy Run warm up/down 25:00 [1]

11 AM

Orienteering 1:20:20 [4] 13.37 km (6:01 / km) +129m 5:44 / km
30c shoes: VJ Irock

SOL 5 at Roseisle

It took me a bit to get into the terrain. I lost a bit of time on the first three. Headed into a green, vague area after that, but no complaints from my orienteering and came out relatively unscathed, and from there my head was more into it and I started making much better decisions. Was passed by Sascha there but couldn't move fast enough out of the green to stay with him and he was immediately out of sight. Didn't have any other opportunities to run with anyone so some good tekkie training out of this one.

Map

12 PM

Easy Run warm up/down 7:48 [1] 1.31 km (5:57 / km) +5m 5:51 / km
shoes: VJ Irock

Saturday Oct 27, 2018 #

12 PM

Orienteering 21:33 [3] 4.08 km (5:17 / km) +108m 4:40 / km

Scottish Student Relays in Forres

2nd leg, left off Jenny's effort and handed back to Spender. It wasn't meant to be a technical exercise but it was great fun to get some good pace in. Caught Pedley close to the middle of the course and we chugged it out to the end, where he kept me off in the open.

Thursday Oct 25, 2018 #

6 PM

Easy Run warm up/down 14:16 [2] 3.0 km (4:45 / km) +23m 4:35 / km
shoes: Adidas Pureboost

nice little joggo to Liberton

Orienteering 15:44 [3] *** 3.13 km (5:02 / km) +31m 4:47 / km
15c shoes: Adidas Pureboost

Enjoyable terrain, tripped up on a leg or two but the setting was sublime

7 PM

Easy Run (Retrieval w/ Robbie) 4:41 [1] 0.52 km (9:00 / km)
shoes: Adidas Pureboost

ft cats

Easy Run 14:45 [2] 2.9 km (5:05 / km) +38m 4:46 / km
shoes: Adidas Pureboost

Heading back home

Wednesday Oct 24, 2018 #

2 PM

Easy Run 1:15:07 [2] 13.97 km (5:23 / km) +441m 4:39 / km
shoes: VJ Irock

Had a bit too much energy after not doing intervals, but that's okay. Very windy day on the Seat but pretty run of the mill.

Tuesday Oct 23, 2018 #

9 PM

Strength (Core) 11:00 [3]

no running today :(

Monday Oct 22, 2018 #

Note
(rest day)

Note
(sick)

Not feeling ideal but not sure if it's a one day thing

Sunday Oct 21, 2018 #

4 PM

Easy Run long 1:28:52 [3] 14.17 km (6:16 / km) +710m 5:01 / km
shoes: Adidas Pureboost

Saturday Oct 20, 2018 #

2 PM

Misc 2:00:00 [3]

48 minutes of this is at intensity 5, everything else is 1 or 2. Three games of five-a-side football. We tied the first two games, but lost the quarter finals. The team we got together was a bit scrappy because of short notice, so lots of defense on my part, but didn't stop me from nabbing four goals. :) Long run to round off the week tomorrow.

C • Have you ever... 2

10 PM

Strength (Core) 12:00 [3]

Friday Oct 19, 2018 #

8 PM

Easy Run 27:05 [2] 5.81 km (4:40 / km) +128m 4:12 / km
shoes: Adidas Pureboost

A quick one with my headlamp

Thursday Oct 18, 2018 #

7 PM

Easy Run warm up/down 12:19 [2] 2.54 km (4:51 / km) +40m 4:30 / km
shoes: VJ Irock

Warm-up to Calton Hill

Orienteering race 36:47 [4] 7.62 km (4:50 / km) +260m 4:07 / km
shoes: VJ Irock

FwtN at Calton Hill. The course setting was very well done! Enjoyed it, and it was a good effort. Good presence of mind throughout, but I ate right beforehand. Luckily cramps never set in.

8 PM

Easy Run warm up/down 16:26 [2] 2.68 km (6:08 / km) +54m 5:34 / km
shoes: VJ Irock

Back home

Wednesday Oct 17, 2018 #

4 PM

Easy Run 44:57 [2] 9.11 km (4:56 / km) +163m 4:32 / km
shoes: Adidas Pureboost

Good little run, enjoyed it. It's been very sunny the past few days, I'm a big fan!

Tuesday Oct 16, 2018 #

6 PM

Easy Run warm up/down 14:11 [2] 2.8 km (5:04 / km) +35m 4:46 / km
shoes: Adidas Pureboost

down to DVC then KF

Easy Run intervals 30:09 [4] 6.94 km (4:21 / km) +34m 4:14 / km
shoes: Adidas Pureboost

4x6 minutes w/ 90 seconds rest

Just holding my pace and making sure I benefit from the workout.
Averages:
3:42/km
3:44/km
3:45/km
4:00/km
A lot of work to do on that last one, but awareness is a step.

7 PM

Easy Run (Strides) 4:02 [2] 0.62 km (6:30 / km)
shoes: Adidas Pureboost

Good sprints in the dark

Easy Run warm up/down 14:47 [2] 2.23 km (6:38 / km) +68m 5:45 / km
shoes: Adidas Pureboost

back home

Monday Oct 15, 2018 #

4 PM

Easy Run 26:31 [2] 5.4 km (4:55 / km) +118m 4:26 / km
shoes: VJ Irock

Orienteering 18:21 [3] 2.72 km (6:45 / km) +129m 5:27 / km
shoes: VJ Irock

Ran the course Peds made for the Crags, and felt pretty decent. Hills are slow.

Easy Run warm up/down 3:18 [1] 0.6 km (5:30 / km) +6m 5:14 / km
shoes: VJ Irock

Sunday Oct 14, 2018 #

5 PM

Easy Run 41:48 [2] 8.4 km (4:59 / km) +233m 4:22 / km
shoes: Adidas Pureboost

Did map reading while heading up the crags

Saturday Oct 13, 2018 #

4 PM

Misc 1:20:00 [2]

Lots of competitive movement, and I generally felt great. Back to running tomorrow.

Friday Oct 12, 2018 #

Note
(rest day)

Thursday Oct 11, 2018 #

2 PM

Easy Run 1:49:09 [3] 17.14 km (6:22 / km) +910m 5:02 / km
shoes: VJ Irock

Couldn't get myself to the top of Arthur's Seat on the final climb, but we'll get there. Other than that, I did all I wanted to do so pretty pleased. My body felt a lot better than yesterday so I might just keep doing these on Thursdays.

C • long run 2

Wednesday Oct 10, 2018 #

2 PM

Easy Run 34:58 [3] 6.88 km (5:05 / km) +157m 4:34 / km
shoes: VJ Irock

Not sure why my run isn't loading into Strava but when it does I'll edit the details. Was supposed to be a long run with EUOC but I didn't feel like I would last when we got through the crags so I called it a day and decided to do a long tomorrow instead.

4 PM

Strength 16:00 [3]

10 PM

Misc 45:00 [0]

@meadows

Tuesday Oct 9, 2018 #

6 PM

Easy Run warm up/down 11:29 [2] 2.14 km (5:22 / km) +18m 5:09 / km
shoes: Adidas Pureboost

Easy Run intervals (Threshold) 41:44 [4] 8.75 km (4:46 / km) +81m 4:34 / km
shoes: Adidas Pureboost

3x 8 minutes [2].

Looks like I was chilling around 3:45-4:00 min/km. Everything is still a work in progress, just gonna keep churning.

Monday Oct 8, 2018 #

6 PM

Easy Run warm up/down 10:14 [2] 2.18 km (4:42 / km) +6m 4:38 / km
shoes: Adidas Pureboost

Orienteering 22:57 [3] 5.12 km (4:29 / km) +41m 4:19 / km
shoes: Adidas Pureboost

Some sprint training, lots of fun but two of my route choices left me a bit disappointed.

Easy Run warm up/down 8:55 [2] 1.7 km (5:15 / km) +13m 5:03 / km
shoes: Adidas Pureboost

Sunday Oct 7, 2018 #

10 AM

Strength 12:00 [3]

9 PM

Strength 10:00 [3]

Saturday Oct 6, 2018 #

1 AM

Easy Run warm up/down 17:45 [2] 2.09 km (8:30 / km) +103m 6:49 / km
shoes: VJ Irock

2 PM

Orienteering 1:14:46 [4] 9.28 km (8:03 / km) +315m 6:53 / km
shoes: VJ Irock

Map

3 PM

Easy Run warm up/down 9:56 [1] 1.44 km (6:54 / km) +12m 6:37 / km
shoes: VJ Irock

Friday Oct 5, 2018 #

4 PM

Easy Run 29:31 [2] 6.06 km (4:52 / km) +135m 4:23 / km
shoes: Adidas Pureboost

Short run today to lead into orienteering tomorrow.

10 PM

Strength 12:00 [3]

Thursday Oct 4, 2018 #

5 PM

Easy Run long 1:33:56 [3] 15.29 km (6:09 / km) +806m 4:52 / km
shoes: VJ Irock

Fun times around Holyrood. Chased two ducks that really didn't want to leave the trails. One quacked at me after 70m or so, musta gotten sick of running, and the other hid in some grass. Got real close to the second one because it thinks it's so sneaky. Also saw a hedgehog on the main trail that didn't know what to do with itself and curled up into a ball. Crows are still assholes.

C • Crows 5

Wednesday Oct 3, 2018 #

3 PM

Easy Run 56:33 [2] 11.97 km (4:43 / km) +164m 4:25 / km
shoes: Adidas Pureboost

Feelin' pretty good

4 PM

Strength 16:00 [3]

Tuesday Oct 2, 2018 #

9 AM

Note

Quickroute

Here's the map from last Thursday's training

5 PM

Easy Run warm up/down 6:45 [2] 1.3 km (5:12 / km) +4m 5:07 / km
shoes: Adidas Pureboost

6 PM

Easy Run warm up/down 9:25 [2] 1.81 km (5:12 / km) +25m 4:52 / km
shoes: Adidas Pureboost

Easy Run intervals 40:42 [4] 8.27 km (4:55 / km) +33m 4:50 / km
shoes: Adidas Pureboost

6x3 mins and 4x1 min with 2 minutes rest. Groin is still tweaking and I generally didn't feel physically so good. Easy run coming tomorrow to give myself a little more rest, I'll do my own long run Thursday or Friday. Orienteering Saturday so I would prefer Thursday.

7 PM

Easy Run warm up/down 11:27 [2] 1.9 km (6:02 / km) +84m 4:56 / km
shoes: Adidas Pureboost

Monday Oct 1, 2018 #

4 PM

Easy Run 50:58 [3] 10.51 km (4:51 / km) +181m 4:28 / km
shoes: Adidas Pureboost

Left side of my groin bothering me just a little bit.

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