Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
Easy Run	41	24:13:36	165.74	(8:46)	266.73	(5:27)	7052
Strength	25	11:13:15
Orienteering	6	4:56:23	29.89	(9:55)	48.1	(6:10)	825
Swimming	4	1:42:00
Easy XT	2	1:00:00
Total	71	43:05:14	195.63		314.83		7877
[1-5]	68	40:24:14

2:14

0:00

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Saturday Aug 31, 2019 #

12 PM

Easy Run warm up/down 12:22 [1] 2.4 km (5:09 / km) +27m 4:53 / km
shoes: X-Talon 230

Easy Run 25:25 [4] 5.07 km (5:01 / km) +265m 3:58 / km
shoes: X-Talon 230

Bit of a strange one. Very windy going up the crags, which was particularly unwelcome. Fell down coming down the crags on a rocky bit. Also v windy going up straight Seat, was a big fight. Comparing the two times I've done the route, on the final bit up to the top of the Seat, I might as well have been running a different path, and literally just took the wrong way coming off the Seat. Took the wrong path coming down APO as well.

Doesn't really matter though it was a good effort.

Will make sure to take the right routes in the future, might want to run it slowly at some point to get it into my memory. Since it's a nice route very close to home I think I'll come back to it for Saturday sessions when there's no orienteering or anything else going on.

gps

C • The last time 2

Easy Run warm up/down 10:37 [1] 1.79 km (5:56 / km) +69m 4:58 / km
shoes: X-Talon 230

10 PM

Strength 16:00 [2]

Friday Aug 30, 2019 #

5 PM

Easy Run 36:01 [2] 6.76 km (5:20 / km) +53m 5:08 / km
shoes: Asics Gel Kayano 25

Meadows med Ali n Niamh

Thursday Aug 29, 2019 #

9 AM

Easy Run 39:00 [2] 7.61 km (5:07 / km) +45m 4:59 / km
shoes: Asics Gel Kayano 25

delightful

6 PM

Easy Run 23:38 [2] 4.24 km (5:34 / km) +161m 4:41 / km
shoes: Asics Gel Kayano 25

short but sweet crags

Strength 17:17 [2]

Wednesday Aug 28, 2019 #

8 AM

Swimming 22:00 [2]

Freestyle Breaststroke Repeat

12 PM

Easy Run 30:54 [2] 6.12 km (5:03 / km) +52m 4:51 / km
shoes: Asics Gel Kayano 25

Lovely meadows, feeling stronger again

2 PM

Strength 43:00 [2]

Got dragged to the gym

7 PM

Easy Run 31:21 [2] 5.87 km (5:20 / km) +162m 4:42 / km
shoes: Asics Gel Kayano 25

Catching some rays and snatching some bread

Tuesday Aug 27, 2019 #

1 PM

Easy Run 55:39 [2] 9.17 km (6:04 / km) +322m 5:10 / km
shoes: Asics Gel Kayano 25

Three steady climbs, up the Dasses, Purko's Arête, and the main path. Feel so tired, need some big food and maybe a more restful day tomorrow.

Monday Aug 26, 2019 #

12 PM

Strength 20:27 [2]

5 PM

Easy Run 33:37 [2] 6.12 km (5:30 / km) +156m 4:52 / km
shoes: Asics Gel Kayano 25

Recovery

6 PM

Strength 30:00 [2]

Gym

Note

Tried to spin but did not feel it

Sunday Aug 25, 2019 #

12 PM

Easy Run long 1:47:20 [3] 16.74 km (6:25 / km) +681m 5:20 / km
shoes: X-Talon 230

Went out to support the EUOC crew at Baddinsgill Round and to get some pics. Ran the route in reverse. Was quite chill, stopped several times for water and scenery. Still managed to get dehydrated by the end whoops. Made it to the end alright though and got water in me. Highlights are going waist deep into a bog, grim, and leaving the race route early and ending up deep in some guy's land and completely surrounded by a high fence. Backed out and ran through his sheep flock and back onto some hill, then waved him hello when I saw him leaving in his car to seem as unsuspicious as possible.

Saturday Aug 24, 2019 #

2 PM

Easy Run warm up/down 11:10 [1] 1.84 km (6:04 / km) +60m 5:13 / km
shoes: X-Talon 230

Easy Run race 25:37 [4] 5.13 km (5:00 / km) +308m 3:50 / km
shoes: X-Talon 230

Broughton Heights

People went out quick so I hung back and came into the climb around 8th or 9th? Picked people off until I was on the ridge in 4th. One period where the guy in front of me kept going off in bursts whenever I caught him, but he went from creating 10-15m gaps to creating 2-4m gaps and he ran out of steam, was a good feeling to finally move on to the next target. Sadly he was the last one I was able to pass. The top three were just out of reach. I doubt I could have reeled in 3rd on the descent, but even then my core started cramping halfway down and I had to dial it back. Made sure I was safe from losing the spot and brought it home calmly, wasn't keen on the pain. Fun race and 3rd U20 so didn't go home prizeless :)

3 PM

Easy Run warm up/down 19:39 [1] 2.87 km (6:51 / km) +73m 6:04 / km
shoes: X-Talon 230

Friday Aug 23, 2019 #

1 PM

Easy Run 36:19 [2] 6.69 km (5:26 / km) +166m 4:50 / km
shoes: Asics Gel Kayano 25

Trying to stay on grass. KF + APO. I like this loop it will make returns.

2 PM

Strength 17:41 [2]

9 PM

Strength 26:00 [0]

Thursday Aug 22, 2019 #

12 PM

Orienteering 1:15:06 [2] 9.81 km (7:39 / km) +90m 7:19 / km
shoes: VJ Bolds

9 minutes wu, 6 minutes cd

Course setting for some boys to prepare for the year. Found loads to improve. Hung streamers.
Shat the bed on 1 and 2, confidence through the floor and the boys caught me. Navved the rest of the interval and tried again on the next loop.
Missed the turn-off and was immediately back to being stupid. This was pretty unreal levels of bad. Skipped the trio of controls and decided to start hanging from 11 to keep ahead of the boys and give myself a reset. The reset worked and the rest was fine.

10 PM

Strength 12:00 [2]

Wednesday Aug 21, 2019 #

8 AM

Swimming 30:00 [2]

first flat swim <3

12 PM

Easy Run 28:59 [2] 5.43 km (5:20 / km) +156m 4:40 / km
shoes: Asics Gel Kayano 25

Crags and to Waverley

2 PM

Strength 55:00 [2]

Gym

7 PM

Easy Run 19:21 [2] 3.82 km (5:04 / km) +86m 4:33 / km
shoes: Asics Gel Kayano 25

Kept it short, weather wasn't too nice and left my rain jacket at home. Considered the Dasses but cba.

Tuesday Aug 20, 2019 #

11 AM

Easy Run warm up/down 12:20 [1] 2.03 km (6:05 / km) +7m 5:58 / km
shoes: X-Talon 230

Easy Run intervals 32:00 [4] 7.53 km (4:15 / km) +39m 4:09 / km
shoes: X-Talon 230

4x 6 mins on the Killing Fields. Felt pretty good for most of it, last rep was a bit deep but came out alright. Was keen not to overdo it early this time. Great conditions, nice and dry.

3'34 3'39 3'38 3'42

C • What 1

Easy Run warm up/down 15:53 [1] 2.69 km (5:54 / km) +68m 5:15 / km
shoes: X-Talon 230

9 PM

Strength 21:27 [2]

Monday Aug 19, 2019 #

1 PM

Easy Run 28:03 [1] 5.4 km (5:12 / km) +34m 5:02 / km
shoes: Asics Gel Kayano 25

7 PM

Easy XT 30:00 [2]

Sunday Aug 18, 2019 #

10 AM

Easy Run long 1:30:00 [3] 16.1 km (5:35 / km) +616m 4:42 / km
shoes: X-Talon 230

Hilly goodness on the way back from Felix's. Lovely run feat. big rocks, sheep, wind, a bit of cheeky forest nav, an Olav impersonation, wind, terraces, and saying hi to Robbie Simpson. Can finally put a face to the name.

Saturday Aug 17, 2019 #

2 PM

Easy Run warm up/down 12:36 [1] 2.32 km (5:26 / km) +41m 4:59 / km
shoes: X-Talon 230

Easy Run 36:51 [5] 7.74 km (4:46 / km) +380m 3:49 / km
shoes: X-Talon 230

Tap O'Noth Hill Race

Fat 4k climb and back down. Pack of six formed early on with me and a yellow shirt guy chilling right behind them. Off the road and onto the hill, and things started breaking up a lot. Yellow shirt (Kyle Greig) pushed up once the pack was breaking and stuck with Ali up front for the rest of the way up. I spent most of the time alone, with Ali and Kyle close in sight but I could tell it wasn't worth catching so I put my effort into solidifying third place. Black shirt behind me (Clyde) was breathing quite loudly so I kept thinking he was making up ground and getting closer but nope, breathing was just getting louder with the gap staying the same. Hit the top and Ali was coming back the other way, was quite happy with being so close behind. Put effort into trying to descend properly, but couldn't catch an eye of the boys ahead of me. Thought I descended pretty well, but I think I got distracted a little bit and there was a small section where I wasn't pushing the downhill. Also am still bad at descending so the 15 or so second lead I'd built on the way up was reduced to a solid 0 seconds. Things flattened out, a mild grassy climb, then a kilometer section on the road to the finish. Was dying and convinced this guy was gonna burn me up since my flat speed isn't very good, but he just stuck to my tail and wasn't passing me. Final stretch, upped the speed and actually felt pretty good, but then we had a turn onto a track that we didn't have in the way out and I didn't know how much extra this bit was gonna be and I died a little bit on the inside. Glanced at my watch, thought I had another 700m left (was half of that), and my legs were not happy with how early I kicked to try to keep ahead of Clyde. The track was pretty dodgy footing so I pulled away a bit, but then we hit more road and I could feel him coming up behind. Kicked another gear and was concerned over the distance left, but turned a corner and the finish was right there. Third place, exhausted, loads of fun, good thing I was decently quick at the end because if Clyde had passed me I think I would have let him go and settled for fourth, would have been £5 poorer.

Easy Run warm up/down 10:45 [1] 1.73 km (6:13 / km) +8m 6:04 / km
shoes: X-Talon 230

9 PM

Strength 16:00 [2]

Strength 21:00 [0]

Friday Aug 16, 2019 #

11 AM

Easy Run 27:39 [2] 6.04 km (4:35 / km) +49m 4:24 / km
shoes: Asics Gel Kayano 25

Around the meadows

Thursday Aug 15, 2019 #

11 AM

Easy Run 55:42 [2] 10.04 km (5:33 / km) +407m 4:37 / km
shoes: Asics Gel Kayano 25

Nice on the Seat with Max and Ali. Got a nosebleed just past half an hour so I stopped and tried using leaves to stem the tide. Once I thought I could run without becoming a bloody mess I kept going. Spotted the others in the distance on a climb and was overcome with great sadness.

6 PM

Strength 40:00 [2]

Gym

Wednesday Aug 14, 2019 #

8 AM

Swimming 24:00 [2]

6 PM

Easy Run warm up/down 3:40 [1] 0.65 km (5:38 / km) +2m 5:33 / km
shoes: Asics Gel Kayano 25

Orienteering 23:34 [3] 5.13 km (4:36 / km) +40m 4:25 / km
shoes: Asics Gel Kayano 25

Sprintelope in Kirkliston, very nice map. Was going well but was dying for a shit and there's a pain threshold I wasn't able to cross so I stopped and waddled to the finish. Got through the interesting part of the map so not too bothered. Bit of a shame not getting a longer run in, ah well, will rest up tonight and go again tomorrow.

C • sprintelope 2

10 PM

Strength 20:00 [2]

Tuesday Aug 13, 2019 #

12 PM

Easy Run warm up/down 11:13 [1] 2.17 km (5:10 / km) +19m 4:57 / km
shoes: X-Talon 230

Easy Run intervals 37:06 [4] 7.53 km (4:56 / km) +47m 4:47 / km
shoes: X-Talon 230

KF - 4x 5 mins [90s], 5x 15s [30s] w/ Todge, Max, Ali

Skipped out the last one for the sake of keeping things gradual. Nice day, muddy ground.

3'29 3'33 3'37 3'38

Easy Run warm up/down 18:33 [1] 3.13 km (5:56 / km) +73m 5:18 / km
shoes: X-Talon 230

9 PM

Strength 16:00 [2]

Monday Aug 12, 2019 #

11 AM

Easy Run 28:06 [2] 5.46 km (5:09 / km) +57m 4:53 / km
shoes: Asics Gel Kayano 25

To the shops and back a different way, didn't find what I needed.

6 PM

Easy Run 4:53 [1] 0.94 km (5:12 / km) +1m 5:10 / km
shoes: Adidas Ultraboost

Easy XT 30:00 [2]

Easy Run 8:25 [1] 1.3 km (6:28 / km) +26m 5:53 / km
shoes: Adidas Ultraboost

This is uncharted DOMS territory for me, am deep in the toll hole.

7 PM

Strength 18:00 [2]

Sunday Aug 11, 2019 #

10 AM

Easy Run long 1:30:18 [3] 14.24 km (6:20 / km) +707m 5:05 / km
shoes: Asics Gel Kayano 25

Nice foray into the Pentlands from Flotterstone. Turnhouse, Carnethy, Black, and back along the reservoir. Skipped out on Bell since I was wearing bad footwear and will have more opportunities to come to the Pentlands. Very rainy but enjoyed it, had a nice meal after, legs are sore.

9 PM

Strength 26:00 [0]

Strength 18:25 [2]

Saturday Aug 10, 2019 #

2 PM

Easy Run warm up/down 5:47 [1] 0.98 km (5:54 / km) +40m 4:54 / km
shoes: X-Talon 230

Easy Run warm up/down 4:58 [1] 0.7 km (7:06 / km) +7m 6:45 / km
shoes: X-Talon 230

Easy Run race 27:53 [5] 6.0 km (4:39 / km) +283m 3:46 / km
shoes: X-Talon 230

Cademuir Rollercoaster - 6th

Was only semi-keen on the hill race but am glad I did it, first one in the bag and I enjoyed it.
Stuck to the back of the pack out of the start. Up the first hill it was the boys in front, me barely included, and then just complete empty space behind me, no noise or nothing. Realized it would not be good for me to get dropped, but that ended up not being a concern.
Picked off two places I think on the way up to the flat before the steep climb, then took out another three to the top of Cademuir, which put me in a very nice 5th position and staring at Maximilian's back.
I was a bit of a wimp on the descent and Max slipped away, and then Dan Stan came flying past me, no chance I keep up there, and near the bottom of the steep descent another guy in a brown shirt I'd passed took back his place. Ah well, sitting pretty in 7th and had another climb of 60m to work some magic.
Coming up the final hill (oof), ended up repassing Brown Shirt and Dan to slip right back into Max's footsteps. Unfortunately it flattened out, followed by a steeper drop where I left the path in favour of the long grass, and Max was off once again. Dan's massive strides came by once again, and I was happy to let him chase down Max.
A few glances back confirmed that I had built a decent gap to Brown Shirt on the climb and just had to keep grinding to do the job. Down another muddy descent and around a bend onto a contouring stretch, and it looked like I still had another 10-15 meters to keep him away. Pushed pace to something that felt fast, around the final corner where a woman was shouting "Go USA", and threw caution to the wind down into the finish so that I didn't regret not pushing hard enough. Pulled away, job done, good fun, would do again.

3 PM

Easy Run warm up/down 12:21 [1] 2.15 km (5:45 / km) +12m 5:35 / km
shoes: X-Talon 230

Friday Aug 9, 2019 #

8 AM

Easy Run 26:24 [2] 5.42 km (4:52 / km) +34m 4:43 / km
shoes: Asics Gel Kayano 25

Nothing of note

1 PM

Strength 20:00 [2]

7 PM

Easy Run 4:23 [1] 0.94 km (4:40 / km) +2m 4:37 / km
shoes: Adidas Ultraboost

Strength 24:00 [2]

Gym

Easy Run 3:13 [1] 0.68 km (4:44 / km) +7m 4:30 / km
shoes: Adidas Ultraboost

#everymetermatters

Thursday Aug 8, 2019 #

8 AM

Strength 45:00 [0]

Feeling mildly oofed

11 AM

Easy Run 31:33 [2] 6.02 km (5:14 / km) +220m 4:26 / km
shoes: Asics Gel Kayano 25

Post-brek loops of the Crags and Beneath Purko's (not sure if it has a name), not keen on pre-brek with Ali but did the same as him. I'll eventually warm up to morning jogs, especially once the dangerous duo becomes the triple threat.

4 PM

Strength 17:03 [2]

6 PM

Easy Run 30:37 [2] 6.1 km (5:01 / km) +167m 4:25 / km
shoes: Asics Gel Kayano 25

With Ali this time and with hill sprints at the end

Wednesday Aug 7, 2019 #

Note

O-Ringen Stage 1
O-Ringen Stage 2
O-Ringen Stage 3
O-Ringen Stage 4
O-Ringen Stage 5
Scottish Six Days 3
Scottish Six Days 4
Scottish Six Days 5
Scottish Six Days 6

8 AM

Swimming 26:00 [2]

5 PM

Strength 17:27 [2]

6 PM

Easy Run warm up/down 10:37 [1] 2.1 km (5:03 / km) +17m 4:52 / km
shoes: Asics Gel Kayano 25

Orienteering 39:51 [3] 8.34 km (4:47 / km) +58m 4:37 / km
shoes: Asics Gel Kayano 25

Sprintelope mass start, hung back and enjoyed myself. Couldn't read any of the walls, they were quite narrow on the map, leading to me getting trapped like 3 or 4 times, and was generally getting pretty frustrated. Probably could have slowed down a sec and read better rather than make an excuse but here we are. Hammies are v tight.

Easy Run warm up/down 8:27 [1] 1.6 km (5:17 / km) +11m 5:06 / km
shoes: Asics Gel Kayano 25

Tuesday Aug 6, 2019 #

9 AM

Strength 43:00 [0]

Big stretch

11 AM

Easy Run warm up/down 17:21 [1] 2.67 km (6:30 / km) +20m 6:16 / km
shoes: X-Talon 230

Easy Run intervals 33:42 [4] 7.56 km (4:27 / km) +44m 4:20 / km
shoes: X-Talon 230

KF standard loop with Ali, 10x 2 mins w/ 1 min rest
4x strides

I started pretty eager but slowly dropped off until the 5th or 6th rep when I started to be consistent. Tired from gym but good stuff.
3'15 3'21 3'21 3'25 3'31 3'36 3'34 3'30 3'35 3'32

Easy Run warm up/down 12:20 [1] 2.19 km (5:38 / km) +70m 4:51 / km
shoes: X-Talon 230

Monday Aug 5, 2019 #

11 AM

Easy Run 26:50 [3] 5.88 km (4:34 / km) +46m 4:24 / km
shoes: Asics Gel Kayano 25

Around the meadows with some map reading at the end

5 PM

Easy Run warm up/down 6:22 [1] 1.23 km (5:11 / km) +15m 4:53 / km
shoes: Adidas Ultraboost

Strength 40:00 [3]

Gym

6 PM

Easy Run 6:45 [1] 1.27 km (5:19 / km) +30m 4:45 / km
shoes: Adidas Ultraboost

Sunday Aug 4, 2019 #

11 AM

Easy Run 59:38 [2] 11.56 km (5:10 / km) +157m 4:50 / km
shoes: Asics Gel Kayano 25

Bit of a muggy day in Edinburgh, through Hermitage with Ali. The stands by the castle look pretty nice.

10 PM

Strength 16:15 [3]

Saturday Aug 3, 2019 #

10 AM

Easy Run warm up/down 15:17 [1] 1.85 km (8:16 / km) +114m 6:19 / km
shoes: VJ Bolds

11 AM

Orienteering 28:52 [3] 4.68 km (6:10 / km) +104m 5:33 / km
shoes: VJ Bolds

Open woodland with some marshes that really weren't that easy to read on a vague hillside. Seems like bearing and boost was the way to go, but I didn't get the memo and took off the pace in favor of reading more tightly. Wasn't too far off the top boys so nav was alright but was clearly slow. Most enjoyable map of the week for me.

7 PM

Strength 16:13 [3]

Core's back now that we're back in Edinburgh and living in the flat, and back to mileage training this Monday starting with around 70(?) and building from there.

Friday Aug 2, 2019 #

12 PM

Easy Run 15:04 [1] 2.1 km (7:10 / km) +165m 5:09 / km
shoes: VJ Bolds

1 PM

Orienteering 1:02:05 [4] 9.2 km (6:45 / km) +260m 5:55 / km
shoes: VJ Bolds

Was hyped up for this map as the so-called best terrain around, was pretty disappointed. There was a decent section on the map but we didn't go into it. To be fair, the first 7 controls were in some pretty sick woods, but then a long leg tossed us into some fell, we were herded along a long path, and more fell. For the hype, was pretty disappointed. It would have been a good middle area and we could've been tossed around the good technical bit. Was unbelievably scrappy, not happy with the tek, kept dropping seconds in the circle and passed the same guy several times, he must've thought I was a proper idiot.

2 PM

Easy Run warm up/down 9:18 [1] 1.23 km (7:34 / km) +25m 6:52 / km
shoes: VJ Bolds

Thursday Aug 1, 2019 #

11 AM

Easy Run warm up/down 13:44 [1] 1.79 km (7:40 / km) +143m 5:29 / km
shoes: VJ Bolds

Orienteering 1:06:55 [4] 10.94 km (6:07 / km) +273m 5:26 / km
shoes: VJ Bolds

Mostly pretty good, settled into some speed after a bit. Nav was easy and everything was super runnable, one mistake on route choice that lost me three minutes, unfortunate but not too fussed.

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