Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Easy Run	34	14:15:15	100.04		161.0		3131
Strength	33	11:01:00
Orienteering	8	7:02:27	36.2	(11:40)	58.26	(7:15)	1940
Easy XT	6	3:17:00
Swimming	2	1:00:00
Total	75	36:35:42	136.24		219.26		5071
[1-5]	62	31:18:42

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Friday May 31, 2019 #

12 PM

Strength (Core) 16:00 [2]

1 PM

Strength (PT) 15:00 [0]

5 PM

Strength 28:00 [0]

Chill day today

6 PM

Easy Run 31:10 [2] 6.19 km (5:02 / km) +167m 4:26 / km
shoes: Adidas Ultraboost

Easy

Thursday May 30, 2019 #

12 PM

Easy Run warm up/down 10:26 [2] 1.63 km (6:24 / km) +16m 6:06 / km
shoes: VJ Bolds

Orienteering 50:50 [3] 6.94 km (7:19 / km) +211m 6:21 / km
shoes: VJ Bolds

Registered on the day since I didn't know about this event until it was too late to register normally. Was distracted for parts by other things. I guess it was a mental game today and I didn't fight it properly. Good to realise the things that went wrong. The nav was mostly alright, but I kept getting interrupted by bobbles.

Another faster orienteering opportunity comes on Monday.

Quickroute

TL; DR I look at the race, there's nothing deep there, don't need to read it, it's more for me.

Already a bad beginning to 1, no problem into the control but that initial bearing was horrendous. My inability to correct my compass course despite being aware that my bearing was off continued into 2, where I wanted to go in the open area left of the small lake and ended up to the right, then tried to follow some spurs and ended up on a parallel spur. That yellow line on the map is the string-o, is not an actual part of the map and was not on my map. Realized when I was at the olive green though so that's a plus, I can still recognize buildings.

From there, things calmed down a bit, with good orienteering on 4, 5, 6, and a bit of a drift into 7. The bearing to 8 was a good boost, pretty much nailed it, and carried that into 9 and 10, which weren't particularly difficult controls.

Unfortunately was not able to carry that beauty into the end of the race. Nailed the first 2/3 of the leg, on the left end of the green, across the path, to that bare rock after the stream. I guess my sense of dimension fell apart, because I planned to cross the marsh/green with the big rock, over the hill, through the marsh, and attack. I must have forgotten to take a new bearing because I continued in pretty much the same direction I had been going and, once again, confirmed I am able to see buildings and recognize I am not supposed to see them. Makes it helpful if it's the same building. Went through a rather vegetated marsh and finished the leg.

12 was interesting. Was doing well, crossed the string course, but then I wanted to go up the spur to the top of the hill before attacking from the top. Should be easy, I even saw the vegetation boundary. I saw the way up the hill and decided it would be faster to edge around it because the footing was better. I just overran it and didn't see it nor the track. Went too far, realized, relocated, got it.

Finished the race pretty frustrated, but it was because a few god-awful legs mixed between a majority good legs. Either way, pace was up from the training, which was good, and navigation didn't completely fall apart. Need to stay on it though because the map won't always be so kind to hand me an easy relocation.

6 PM

Strength (Core) 16:00 [2]

Wednesday May 29, 2019 #

10 AM

Strength 40:00 [0]

7 PM

Easy Run warm up/down 10:05 [2] 1.83 km (5:31 / km) +23m 5:11 / km
shoes: VJ Bolds

8 PM

Orienteering 56:16 [2] 6.68 km (8:25 / km) +277m 6:59 / km
shoes: VJ Bolds

A more physical training than yesterday, was slower despite trying about as hard. Was slowed down because I was making the course as I went along, kind of getting an idea of where I wanted to go then choosing the controls to do that. Was not quite good on the first hill with four controls, but I got a lot better afterwards. Will be interesting to do some faster O.

Quickroute

I was wondering why I was so bad to 3 before I realized I forgot to add a control in Purple Pen so here's the updated version where things make more sense.

C • Can't 2

Tuesday May 28, 2019 #

3 PM

Easy Run warm up/down 10:04 [2] 1.87 km (5:23 / km) +5m 5:19 / km
shoes: Adidas Ultraboost

Easy Run 6:00 [1]

Easy Run intervals 41:03 [4] 7.63 km (5:23 / km) +8m 5:21 / km
shoes: Adidas Ultraboost

6x 200, 400, 200 with 45s rest, 2 mins between sets, then 1k cooldown.

Got a good speed session down on a very nice track, legs just about popped during the last 400 but pushed that and the last 200 out with decent pace. Was going to go to Helsinki city centre after but didn't, maybe tomorrow.

4 PM

Strength (PT) 5:00 [0]

Monday May 27, 2019 #

8 PM

Orienteering 40:14 [2] 5.02 km (8:01 / km) +117m 7:11 / km
shoes: X-Talon 230

Sorvalampi Iltarastit

Wow those are some lovely forests. Took it slow because I didn't want to feel hopeless on day one, focused on some solid nav and did quite well. Two moments where I climbed a small hill I shouldn't have and I had to scramble down a large cliff because of poor route choice but the nav was still quite good. Happy business, hope to acclimate pretty quickly.

3DRerun / Quickroute

11 PM

Strength (Core) 15:00 [2]

Sunday May 26, 2019 #

11 AM

Easy Run warm up/down 13:20 [2] 2.29 km (5:49 / km) +21m 5:34 / km
shoes: X-Talon 230

Orienteering 40:40 [4] 7.07 km (5:45 / km) +250m 4:53 / km
shoes: X-Talon 230

Scottish Champs Relay

Picked up from Peds being right up in the thick of things and did my best to keep the good times rolling. Stayed with Tam and Peter for a solid bit of o but chose a different route choice to 6 and was immediately dropped. Shouldn't have diverged because I was keeping up alright on the trails and the tekkers were yet to come. Oh well, future knowledge. More fun bit of forest than yesterday, although I did stick my hand into some nettles when I fell over, and left us just under two minutes behind Peter and bit more than three behind Tam to let Joe do the rest of the job. Happy with the weekend.

3DRerun / Quickroute

Saturday May 25, 2019 #

1 PM

Easy Run warm up/down 13:27 [2] 2.24 km (6:00 / km) +53m 5:22 / km
shoes: X-Talon 230

2 PM

Orienteering 1:15:10 [4] 9.45 km (7:57 / km) +138m 7:25 / km
shoes: X-Talon 230

Scottish Champs Individual in Dalbeattie. Took this one as a stronger effort and was doing alright, but the forest was not doing me any favours. Was very thick and tough to move through. Lost time in the final controls where I couldn't get the nav working. Bit of a shame but was an alright day.

Also 6 was misplaced so 5-6 and 6-7 were taken out which has mugged me off.

3DRerun / Quickroute

3 PM

Easy Run warm up/down 2:58 [2] 0.51 km (5:49 / km)
shoes: X-Talon 230

Friday May 24, 2019 #

4 PM

Strength (Core) 16:00 [2]

5 PM

Easy Run 32:43 [2] 6.65 km (4:55 / km) +52m 4:44 / km
shoes: Adidas Ultraboost

Easy jog around the meadows with Ali

Thursday May 23, 2019 #

8 PM

Strength (Core) 16:00 [2]

9 PM

Easy Run 7:04 [2] 1.4 km (5:03 / km) +17m 4:46 / km
shoes: Adidas Ultraboost

Easy XT 30:00 [2]

Felt a lot better in the evening so fancied a go at some XT. Chill, watched darts, good stuff.

10 PM

Easy Run 7:19 [2] 1.4 km (5:14 / km) +28m 4:45 / km
shoes: Adidas Ultraboost

Wednesday May 22, 2019 #

10 AM

Easy Run 1:03:43 [2] 12.27 km (5:12 / km) +153m 4:53 / km
shoes: Adidas Ultraboost

Hermitage with Dan

Was going to do 90 minutes but convinced (or not who knows what role I played) us to drop down to 60 minutes. Body's just not in it and needs a short break, and my shin is a little niggly so good chance to get some cross training in tomorrow. More PT today, strengthening is important.

12 PM

Strength (PT) 17:00 [2]

4 PM

Orienteering 18:40 [2] 3.27 km (5:43 / km) +80m 5:05 / km
shoes: X-Talon 230

nice one

Tuesday May 21, 2019 #

10 AM

Strength 16:00 [2]

4 PM

Easy Run 42:01 [4] 8.72 km (4:49 / km) +79m 4:37 / km
shoes: Adidas Ultraboost

4x 1k and 5x strides

Don't want to dip too far into what happened but I planned 5x 1k (2) but my body wasn't being too agreeable. Three down before I had to stop by the bathroom, where I met a very special man who took a long time to leave the stall. Snuck in a 4th a long while later with a very innovative route on the way back before doing strides and finishing up. Annoying.

11 PM

Strength (PT) 11:00 [1]

Monday May 20, 2019 #

9 AM

Easy Run 28:45 [2] 5.06 km (5:41 / km) +158m 4:55 / km
shoes: Adidas Ultraboost

Just trudging around

1 PM

Strength (PT) 10:00 [0]

4 PM

Easy Run 30:53 [2] 5.44 km (5:41 / km) +42m 5:28 / km
shoes: Adidas Ultraboost

Fields and trails in Cockermouth led by Ali and Niamh

Sunday May 19, 2019 #

10 AM

Easy Run warm up/down 16:39 [2] 2.36 km (7:03 / km) +216m 4:50 / km
shoes: X-Talon 230

C • 216m climb in 16 minutes 3

11 AM

Orienteering 50:40 [4] 7.31 km (6:56 / km) +326m 5:40 / km
shoes: X-Talon 230

A middle type course on Stickle Pike. Was pretty strong in the first half, holding Ali off until a dodgy choice to 9, and from there was alright with two small mistakes, ~30-40s each, until I lost focus into 19 and lost big time. Speed was okay, hills were a struggle, but not a bad showing. When the focus was there things were pretty damn good so need to work on maintaining it.

3drerun

12 PM

Easy Run warm up/down 8:17 [2] 1.61 km (5:09 / km)
shoes: X-Talon 230

9 PM

Strength (Core) 16:00 [2]

Saturday May 18, 2019 #

10 AM

Easy Run warm up/down 12:35 [2] 1.83 km (6:53 / km) +181m 4:36 / km
shoes: X-Talon 230

11 AM

Orienteering 1:29:57 [4] 12.52 km (7:11 / km) +541m 5:54 / km
shoes: X-Talon 230

Caw Long

Very new to orienteering in the fells. Had a tough time with the simplified mapping. Wasn't going very fast and a few mistakes and even more bobbles. Got bummed, but oh well it's a start, need more confidence in this terrain so I can up my speed.

3drerun

12 PM

Easy Run warm up/down 9:47 [2] 1.91 km (5:07 / km) +6m 5:03 / km
shoes: X-Talon 230

Friday May 17, 2019 #

7 PM

Easy Run 31:02 [2] 5.77 km (5:23 / km) +245m 4:26 / km
shoes: Adidas Ultraboost

Seeing the sights in the Lakes. Bit of a short one but oh well I guess I'm technically still recovering and there's orienteering the next two days.

10 PM

Strength (Core) 12:00 [2]

Thursday May 16, 2019 #

2 PM

Easy Run 26:18 [2] 5.59 km (4:42 / km) +50m 4:30 / km
shoes: Adidas Ultraboost

Easy Meadows round

8 PM

Strength (PT) 15:00 [0]

10 PM

Strength (Core) 16:00 [2]

Wednesday May 15, 2019 #

3 PM

Strength 25:00 [0]

4 PM

Easy Run 44:56 [2] 6.9 km (6:31 / km) +417m 5:00 / km
shoes: Adidas Ultraboost

A shockingly beautiful day on the Seat was not to be missed. Four climbs total, and not a lot of faffing about in between. Spent a lot of my time going either up or down. Shoes were not ready to take on the gravelly bits on the way down so I couldn't really make up pace there. Also discovered ESOC were setting up a course, but I'm not there doing it so oh well.

6 PM

Easy XT 30:00 [2]

Cool.

Tuesday May 14, 2019 #

4 PM

Easy Run intervals 55:29 [4] 12.19 km (4:33 / km) +76m 4:25 / km
shoes: Adidas Ultraboost

6x 90-60-30 off 60 rest

The Meadows were chock full of people who were hosting all sorts of get-togethers; barbecues, football games, music performances, etc etc. Took it all in during the session, was a good series of boosts with good pace, some mild "hello there"s from my tendon but didn't flare, cross training mixed in should keep things happy and camping.

I forgot strides eish

Monday May 13, 2019 #

2 PM

Easy Run 53:00 [2] 8.67 km (6:07 / km) +367m 5:03 / km
shoes: Adidas Ultraboost

Was going to the gym, got there, my student ID was no longer in my pocket, stress, looked for card, failed, stress part two, went home, getting new card, going gym, easy.

3 PM

Strength (Gym) 30:00 [2]

4 PM

Strength (Core) 12:00 [2]

Sunday May 12, 2019 #

1 PM

Easy Run 53:04 [2] 10.35 km (5:08 / km) +187m 4:42 / km
shoes: Adidas Ultraboost

Body felt a little filthy today, not the best feeling but wasn't deathly. Got through it and decided to hold off on trying for a longer run. Perhaps a second run or some cross training should round out the day. Can't forget the calf raises too.

5 PM

Strength 24:00 [0]

Saturday May 11, 2019 #

12 PM

Swimming (Swimming) 30:00 [2]

11 PM

Note

My training is lacking and my foot is better, it's time to reel this sucker back in and train properly.

Friday May 10, 2019 #

10 PM

Easy Run 27:30 [2] 5.73 km (4:48 / km) +48m 4:36 / km
shoes: Adidas Ultraboost

11 PM

Note

Calf raises

Thursday May 9, 2019 #

3 PM

Note

Went to the physio. Have some exercises to increase calf and hip strength.

C • Calf 3

5 PM

Easy Run 7:06 [2] 1.36 km (5:13 / km) +17m 4:55 / km
shoes: Adidas Ultraboost

Strength (Lifting) 25:00 [2]

Easy Run 7:14 [2] 1.36 km (5:19 / km) +24m 4:53 / km
shoes: Adidas Ultraboost

Wednesday May 8, 2019 #

5 PM

Easy Run 44:03 [2] 7.92 km (5:34 / km) +243m 4:49 / km
shoes: Adidas Ultraboost

Took a fall and hit my head, keeping a watch on it but I feel fine. Also, running is fine, heart rate was unsurprisingly a bit high.

10 PM

Strength 16:00 [2]

Tuesday May 7, 2019 #

1 PM

Strength (Core) 16:00 [2]

4 PM

Easy Run 6:50 [2] 1.39 km (4:55 / km) +20m 4:35 / km
shoes: Adidas Ultraboost

Easy XT 40:00 [4]

A bangin' round of 6x 4 mins hard

5 PM

Easy Run 7:40 [2] 1.38 km (5:33 / km) +23m 5:08 / km
shoes: Adidas Ultraboost

Monday May 6, 2019 #

2 PM

Strength 33:00 [0]

4 PM

Easy Run 29:08 [2] 6.12 km (4:46 / km) +64m 4:31 / km
shoes: Adidas Ultraboost

Note

The Vaults were rather full and I couldn't really do what I wanted so I was in there for like 10 minutes. Will do some bodyweight stuff instead tonight.

Easy Run 8:28 [2] 1.74 km (4:52 / km) +24m 4:33 / km
shoes: Adidas Ultraboost

10 PM

Strength (Core) 16:00 [2]

Sunday May 5, 2019 #

3 PM

Easy Run 18:23 [2] 4.2 km (4:23 / km) +20m 4:17 / km
shoes: Adidas Ultraboost

Easy XT 37:00 [2]

4 PM

Easy Run 9:35 [2] 1.88 km (5:06 / km) +32m 4:42 / km
shoes: Adidas Ultraboost

I am okay with this. Laser-focused on stepping form, intermittently running on soft surfaces, and pain was significantly less than yesterday. This suggests that form was indeed the problem. It also suggests that a solution is very much in reach. Plan is to continue to do this running-spinning mix to get my dosage of cardio and to get an easy check-in on how it's doing. Intervals will be spinning this week though.

Cheers Erin.

Strength (Core) 16:00 [2]

Saturday May 4, 2019 #

2 PM

Strength 27:00 [0]

6 PM

Easy XT 30:00 [2]

Easy Run 6:51 [2] 1.48 km (4:38 / km) +16m 4:23 / km
shoes: Adidas Ultraboost

Just from the gym back home, focusing on form. Very mentally straining and the pain was making itself clear. Hard to tell how much difference there was from normal running form or if I'm even doing it correctly. Frustrating.