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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Oct 31, 2019:

activity # timemileskm+mload
  Running30 25:57:00 176.78(8:48) 284.49(5:28) 58841169.7
  Strength9 11:15:00
  Orienteering9 6:56:05 41.95(9:55) 67.51(6:10) 1011306.6
  Cross Training4 2:25:0446.4
  Core4 1:05:00
  Swimming1 30:007.5
  Total50 48:08:09 218.73 352.01 68951530.3
  [1-5]38 35:33:28

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Thursday Oct 31, 2019 #

7 AM

Strength 1:15:00 [0]

5 PM

Orienteering 56:13 intensity: (10:17 @1) + (30:53 @2) + (10:30 @3) + (4:33 @4) 11.63 km (4:50 / km) +59m 4:43 / km
ahr:142 max:185 shoes: Asics Gel Kayano 25

Fun round of sprintervals in Astley Ainslie. Three wee map updates needed, no biggie. "easy day" whoops doing alright

Wednesday Oct 30, 2019 #

10 AM

Running 39:39 intensity: (1:17 @1) + (6:59 @2) + (15:42 @3) + (15:41 @4) 8.38 km (4:44 / km) +66m 4:33 / km
ahr:159 max:178 shoes: Asics Gel Kayano 25

6 PM

Orienteering 58:17 intensity: (5:16 @1) + (13:21 @2) + (12:44 @3) + (26:56 @4) 8.79 km (6:38 / km) +56m 6:25 / km
ahr:156 max:184 shoes: VJ Bolds

FVO Night Series Gleneagles

Short warm up so took a bit of time for my quads to get used to the heather. Good nav. Three moments of lost time, first was bad image from attack point and returning to it to try again, second was tying my shoe, third was map contact lost and hitting a feature behind the control. Enjoyable night of O.

Tuesday Oct 29, 2019 #

4 PM

Core 25:00 [0]

6 PM

Running 12:28 intensity: (3:03 @1) + (9:25 @2) 2.23 km (5:35 / km)
ahr:129 max:151 shoes: X-Talon 230

Running 31:15 intensity: (9:04 @1) + (19:31 @2) + (2:20 @3) + (20 @4) 7.78 km (4:01 / km) +42m 3:55 / km
ahr:135 max:171 shoes: X-Talon 230

KF 3x9 mins [2]
Had a headtorch, only one small muddy bit, paces better than last two weeks, one or two boys near me. Good effort, no noticeable pains, rest yesterday was good. 6x strides after. Content.

Running 18:07 intensity: (2:55 @1) + (13:11 @2) + (2:01 @3) 2.84 km (6:23 / km) +51m 5:51 / km
ahr:139 max:161 shoes: X-Talon 230

Monday Oct 28, 2019 #

1 PM

Strength 1:15:00 [0]

5 PM

Cross Training 50:00 [1]

Nice

Sunday Oct 27, 2019 #

11 AM

Running 1:51:53 intensity: (1:00 @1) + (36:34 @2) + (58:59 @3) + (15:20 @4) 17.07 km (6:33 / km) +999m 5:04 / km
ahr:155 max:175 shoes: X-Talon 230

Absolutely beautiful day in the Pentlands with Ali, can't ask for much more

Saturday Oct 26, 2019 #

1 PM

Running 44:15 intensity: (12:33 @1) + (22:11 @2) + (9:31 @3) 9.33 km (4:44 / km) +46m 4:38 / km
ahr:140 max:164 shoes: VJ Bolds

Warm-up, 25 mins tempo, cooldown. Heartrate seems bullshit. HRM hopefully ordered and on the way soon. Just gonna keep on putting down the building blocks, even if I'm slow now it can't last forever. Uphill section was deceptively tough after a while.
6 PM

Orienteering 1:09:26 intensity: (2:01 @1) + (25:55 @2) + (17:46 @3) + (23:44 @4) 6.23 km (11:09 / km) +280m 9:06 / km
ahr:155 max:185 shoes: VJ Bolds

In the Trossachs w/ Spud, Nixon, and Bobby. Happy with nav, want to take a look at some of the routes that I botched. Still focusing on improving my processing, so there's definitely moments where I'm even slower, but forcing it now will be better long-term.

Friday Oct 25, 2019 #

4 PM

Running 39:55 intensity: (1:09 @1) + (28:34 @2) + (9:47 @3) + (25 @4) 8.07 km (4:57 / km) +85m 4:42 / km
ahr:148 max:169

5 PM

Note

Taking in the flora and sauna.

Thursday Oct 24, 2019 #

7 AM

Strength 1:15:00 [0]

6 PM

Cross Training 14:41 intensity: (14:37 @1) + (4 @2)
ahr:91 max:131

Orienteering 33:34 intensity: (24:37 @1) + (4:17 @2) + (3:55 @3) + (45 @4) 6.17 km (5:27 / km) +17m 5:22 / km
ahr:124 max:176 shoes: Asics Gel Kayano 25

Cross Training 16:45 intensity: (7:24 @1) + (9:20 @2) + (1 @3)
ahr:128 max:148

Wednesday Oct 23, 2019 #

2 PM

Running 1:28:59 intensity: (5:33 @1) + (29:00 @2) + (31:58 @3) + (22:28 @4) 15.04 km (5:55 / km) +517m 5:03 / km
ahr:154 max:181 shoes: X-Talon 230

Feeling extremely grindy, could do with two easier days now.

Tuesday Oct 22, 2019 #

5 PM

Running 11:57 intensity: (8:53 @1) + (3:04 @2) 2.23 km (5:22 / km)
ahr:122 max:139 shoes: X-Talon 230

Running intervals 34:00 intensity: (7 @1) + (5:20 @2) + (11:53 @3) + (16:38 @4) + (2 @5) 7.95 km (4:17 / km)
ahr:165 max:188 shoes: X-Talon 230

KF 4x7 mins [90s]

Tried to relax and tread on the edge of lactic acid. Slow, will push more next time. Nose still on the path of clearing up.

Running 17:35 intensity: (2:12 @1) + (13:53 @2) + (1:24 @3) + (6 @4) 2.75 km (6:24 / km) +51m 5:51 / km
ahr:141 max:167 shoes: X-Talon 230

Monday Oct 21, 2019 #

6 PM

Running 36:23 intensity: (2:04 @1) + (23:48 @2) + (10:31 @3) 7.55 km (4:49 / km) +26m 4:44 / km
ahr:144 max:163 shoes: Asics Gel Kayano 25

7 PM

Strength 1:15:00 [0]

8 PM

Running 4:38 intensity: (47 @1) + (3:51 @2) 0.88 km (5:17 / km) +12m 4:57 / km
ahr:128 max:139 shoes: Adidas Ultraboost

Sunday Oct 20, 2019 #

2 PM

Running 1:32:54 intensity: (21:29 @1) + (17:01 @2) + (28:30 @3) + (25:33 @4) + (21 @5) 14.93 km (6:13 / km) +608m 5:10 / km
ahr:149 max:192 shoes: Asics Gel Kayano 25

Saturday Oct 19, 2019 #

1 PM

Running 11:55 intensity: (6:37 @1) + (5:04 @2) + (10 @3) + (4 @4) 1.89 km (6:18 / km) +66m 5:22 / km
ahr:125 max:166 shoes: VJ Bolds

Orienteering 23:39 intensity: (14:58 @2) + (8:17 @3) + (24 @4) 3.07 km (7:42 / km) +113m 6:30 / km
ahr:149 max:171 shoes: VJ Bolds

Was an idiot about the scale at the beginning, but from there just going along. Bit muddy and slippery, and didn't feel good on the climbs, felt more laboured than it should have.
6 PM

Running 39:03 intensity: (3:10 @1) + (15:24 @2) + (2:48 @3) + (17:41 @4) 8.6 km (4:32 / km) +26m 4:28 / km
ahr:156 max:187 shoes: Asics Gel Kayano 25

Warm up into 20 minute tempo around the Meadows, body feeling alright although tensing up a bit towards the end. There were some short seconds where I was preoccupied with clearing out some phlegm and breathing was obviously inefficient. Love to see it.

Friday Oct 18, 2019 #

2 PM

Running 36:11 intensity: (41 @1) + (26:39 @2) + (8:50 @3) + (1 @4) 7.58 km (4:46 / km) +15m 4:44 / km
ahr:147 max:165 shoes: Asics Gel Kayano 25

Round the meadows, everything's prime

Thursday Oct 17, 2019 #

7 AM

Strength 1:15:00 [0]

5 PM

Running 21:30 intensity: (2:45 @1) + (10:22 @2) + (8:20 @3) + (3 @4) 4.48 km (4:48 / km) +41m 4:35 / km
ahr:145 max:165 shoes: Asics Gel Kayano 25

Orienteering 28:10 intensity: (2:54 @1) + (11:37 @2) + (10:13 @3) + (3:18 @4) + (8 @5) 5.98 km (4:43 / km) +17m 4:39 / km
ahr:149 max:189 shoes: Asics Gel Kayano 25

Basic sprint training around Royal Edinburgh Hospital. A few key openings were blocked off but ah well alright time.

Running 17:45 intensity: (19 @1) + (45 @2) + (16:06 @3) + (35 @4) 3.41 km (5:12 / km) +33m 4:58 / km
ahr:157 max:174 shoes: Asics Gel Kayano 25

Wednesday Oct 16, 2019 #

11 AM

Core 15:00 [0]

2 PM

Running 1:29:59 intensity: (12 @0) + (1:59 @1) + (31:52 @2) + (33:38 @3) + (22:18 @4) 13.75 km (6:33 / km) +666m 5:16 / km
ahr:154 max:184 shoes: X-Talon 230

Would have liked to keep on going with 105 minutes from last week but will have to settle for doing that next week, was brought to a halt by the need to pit stop and never got out the flat for the final 15 minutes, wasn't convinced. Have the option of cutting my losses or doing a half hour night run, anything in between feels like running for the sake of mileage.

Tuesday Oct 15, 2019 #

5 PM

Running 12:18 intensity: (35 @0) + (4:59 @1) + (4:51 @2) + (1:45 @3) + (8 @4) 2.24 km (5:29 / km)
ahr:132 max:166 shoes: X-Talon 230

Running 29:18 intensity: (10 @0) + (5 @1) + (5:04 @2) + (6:37 @3) + (14:11 @4) + (3:11 @5) 7.06 km (4:09 / km)
ahr:168 max:189 shoes: X-Talon 230

KF 3x8mins [1]

Felt good on the first rep, but felt things waning on the second and crashed on the last. Third one, focused purely on feeling to gauge how things were going since pace was down. Unlucky to get caught on a down day. Was thinking as well earlier that day that I wasn't drinking enough or eating any fruits, changed that but maybe too late. Could also be something else. Ah well, next session most important session.

Running 4:07 intensity: (43 @1) + (1:59 @2) + (1:19 @3) + (6 @4) 0.63 km (6:29 / km)
ahr:145 max:168 shoes: X-Talon 230

Strides

Running 16:00 intensity: (2:06 @1) + (12:04 @2) + (1:50 @3) 2.2 km (7:16 / km) +50m 6:31 / km
ahr:138 max:157 shoes: X-Talon 230

Monday Oct 14, 2019 #

1 PM

Strength 1:15:00 [0]

2 PM

Running 30:24 intensity: (1:09 @0) + (5:23 @1) + (23:52 @2) 6.08 km (5:00 / km) +115m 4:34 / km
ahr:131 max:144 shoes: Asics Gel Kayano 25

outrageous

Sunday Oct 13, 2019 #

12 PM

Running 12:53 intensity: (57 @1) + (10:03 @2) + (1:53 @3) 2.1 km (6:08 / km) +73m 5:13 / km
ahr:143 max:161 shoes: VJ Bolds

Orienteering 1:07:20 intensity: (4:09 @0) + (5:42 @1) + (6:04 @2) + (45:27 @3) + (5:58 @4) 11.42 km (5:54 / km) +363m 5:05 / km
ahr:150 max:174 shoes: VJ Bolds



3DRerun

Feeling alright other than a mess of a nose, so went ahead as planned. Focus on fixing bad habits and forming good plans, and things went pretty fine. Not much I can take out of what I did, course wasn't very technical. Very open, didn't push it but didn't drop off, just going around. Have a tendency to wiggle a lot more than I need to, possible due to overreading? Mostly solid stuff though, am keen on going to Bonaly next weekend.

Running 11:19 intensity: (15 @1) + (9 @2) + (7:40 @3) + (3:15 @4) 1.83 km (6:11 / km)
ahr:162 max:174 shoes: VJ Bolds

Saturday Oct 12, 2019 #

10 AM

Running 33:35 intensity: (22 @0) + (3:12 @1) + (8:47 @2) + (19:20 @3) + (1:54 @4) 5.79 km (5:48 / km) +183m 5:01 / km
ahr:150 max:171 shoes: Asics Gel Kayano 25

Have crested the wave and am coming down off of peak stuffiness/. Most likely will bounce down to shorter course tomorrow or take a wee bit off the gas pedal. Depends how I feel tomorrow.
7 PM

Running 35:02 intensity: (19 @0) + (34 @1) + (11:50 @2) + (21:32 @3) + (47 @4) 6.82 km (5:08 / km) +40m 5:00 / km
ahr:152 max:170 shoes: Asics Gel Kayano 25

Better by the half-day

Friday Oct 11, 2019 #

7 PM

Running 33:26 intensity: (13 @0) + (27 @1) + (16:32 @2) + (15:54 @3) + (20 @4) 5.94 km (5:37 / km) +42m 5:26 / km
ahr:139 max:168

Thursday Oct 10, 2019 #

7 AM

Strength 1:15:00 [0]

rah
7 PM

Running 10:33 intensity: (16 @0) + (25 @1) + (1:03 @2) + (7:04 @3) + (1:45 @4) 1.99 km (5:19 / km)
ahr:148 max:165 shoes: Asics Gel Kayano 25

Orienteering 39:39 intensity: (24 @1) + (8 @2) + (3:36 @3) + (33:52 @4) + (1:39 @5) 7.51 km (5:17 / km) +69m 5:03 / km
ahr:168 max:182 shoes: Asics Gel Kayano 25

Running 8:25 intensity: (1:57 @3) + (6:28 @4) 1.46 km (5:45 / km) +11m 5:32 / km
ahr:163 max:176 shoes: Asics Gel Kayano 25

10 PM

Core 15:00 [0]

Wednesday Oct 9, 2019 #

2 PM

Running 1:49:01 intensity: (13 @0) + (58 @1) + (4:52 @2) + (21:58 @3) + (1:20:44 @4) + (16 @5) 16.08 km (6:47 / km) +825m 5:24 / km
ahr:161 max:186 shoes: Asics Gel Kayano 25

Felt pretty good but a bit bonky in the legs from 90 minutes. Bit of phlegm, suspicions of a cold are probably warranted. SOL on Sunday, want to be in a good state for that, vitamins and fruits sound like a good idea. Knees feel bad afterwards wheeeey.

Tuesday Oct 8, 2019 #

6 PM

Running 11:11 intensity: (14 @0) + (1:01 @1) + (9:01 @2) + (55 @3) 2.24 km (4:59 / km)
ahr:129 max:144 shoes: X-Talon 230

Running 31:09 intensity: (13 @0) + (9 @1) + (21 @2) + (45 @3) + (25:11 @4) + (4:30 @5) 7.65 km (4:04 / km)
ahr:172 max:185 shoes: X-Talon 230

KF 4x6 mins [1] + 6 strides

Came in feeling slightly whelmed and was ready to keep things light, but was never hit by bad feelings so brought the pace up slowly. Comfortable for the most part, can start faster on the earlier ones in the immediate future. No concerns.

Running 13:45 intensity: (6 @0) + (5 @1) + (4 @2) + (2:37 @3) + (10:53 @4) 2.22 km (6:12 / km) +51m 5:34 / km
ahr:163 max:178 shoes: X-Talon 230

Monday Oct 7, 2019 #

6 PM

Running 31:44 intensity: (9 @0) + (11 @1) + (2:39 @2) + (27:32 @3) + (1:13 @4) 6.36 km (4:59 / km) +95m 4:38 / km
ahr:147 max:171 shoes: Asics Gel Kayano 25

7 PM

Strength 1:15:00 [0]

Resolving the question marks around form, can think of adding weight in a week or two.
8 PM

Running 5:00 intensity: (20 @1) + (36 @2) + (4:04 @3) 0.93 km (5:23 / km) +14m 5:00 / km
ahr:142 max:156 shoes: Asics Gel Kayano 25

Oh no why would this be here.

Guess I'll have to leave it

Sunday Oct 6, 2019 #

7 PM

Running 1:47:33 intensity: (39 @0) + (1:22 @1) + (41:05 @2) + (56:07 @3) + (8:20 @4) 18.87 km (5:42 / km) +389m 5:10 / km
ahr:142 max:171 shoes: Asics Gel Kayano 25

Listening to a podcast, time went very quickly and enjoyed the solo feeling. Kept glancing at my pace and seeing 5:20s and 5:40s, felt more like 5s but ah well there was a fair bit of mild uphill so fair enough. Knees a bit achey afterwards, possibly from pavement pounding from Braids to the Seat.

Saturday Oct 5, 2019 #

5 PM

Running warm up/down 16:25 intensity: (23 @0) + (17 @1) + (9:03 @2) + (6:42 @3) 3.21 km (5:07 / km)
ahr:136 max:154 shoes: Asics Gel Kayano 25

Running 20:00 intensity: (1:12 @2) + (15:42 @3) + (3:06 @4) 5.21 km (3:50 / km)
ahr:150 max:169 shoes: Asics Gel Kayano 25

2x90s, 4x60, 4x30, 4x15, rest as long as interval

3'35 +-5 for most of it, a bit faster for the 90s when I was fresh and a bit faster for the 15s. Rest varied but averaged in low 4s. Had a weird dead foot feeling at the beginning on the right, felt like my left foot was making better connection with the ground, feeling went away. Never done anything where the rest isn't a solid recovery so that was new.

Running warm up/down 11:20 intensity: (28 @2) + (6:25 @3) + (4:27 @4) 2.25 km (5:02 / km) +13m 4:54 / km
ahr:156 max:174 shoes: Asics Gel Kayano 25

Friday Oct 4, 2019 #

5 PM

Core 10:00 [0]

Lovely

Cross Training 30:00 [1]

Extremely relaxed

Thursday Oct 3, 2019 #

7 AM

Strength 1:15:00 [0]

Morning gym, think I'll go for noon gym from now on. Feeling good throughout, a few fatigue moments towards the ends of certain exercises.
5 PM

Cross Training 8:12 intensity: (34 @0) + (1:20 @1) + (5:58 @2) + (20 @3)
ahr:124 max:150

Orienteering 39:47 intensity: (34 @0) + (3:20 @1) + (2:15 @2) + (32:07 @3) + (1:31 @4) 6.72 km (5:55 / km) +36m 5:46 / km
ahr:146 max:167 shoes: Asics Gel Kayano 25

Setting in Liberton. Ran the course, chill chill, just getting the controls out.

Cross Training 25:26 intensity: (2:12 @0) + (4:27 @1) + (10:22 @2) + (8:23 @3) + (2 @4)
ahr:128 max:160

Wednesday Oct 2, 2019 #

8 AM

Swimming 30:00 [1]

Been a while but back at the pool, last 150m were ugly but feeling alright.
2 PM

Running 1:35:48 intensity: (29 @0) + (57 @1) + (22:42 @2) + (48:59 @3) + (22:41 @4) 15.2 km (6:18 / km) +587m 5:17 / km
ahr:149 max:175 shoes: Asics Gel Kayano 25

EUOC long run

Keeping it very chill, happy with how I'm moving, descending was slow because of being careful with mud and my footwear and whatnot but was feeling good climbing. No concerns other than having recent shitting scares. Perhaps a look at what's changed in my diet recently and what needs to be fixed?

Tuesday Oct 1, 2019 #

6 PM

Running 20:11 intensity: (1:16 @0) + (4:00 @1) + (13:14 @2) + (1:16 @3) + (25 @4) 3.15 km (6:25 / km)
ahr:124 max:168 shoes: X-Talon 230

Running 29:26 intensity: (14 @0) + (7 @1) + (21 @2) + (31 @3) + (18:28 @4) + (9:45 @5) 7.45 km (3:57 / km)
ahr:175 max:192 shoes: X-Talon 230

KF 5x5 mins [1] + 6x strides

Above anything else a very consistent session. Didn't settle into a pack at any point, the faces around me kept changing, but wasn't ever alone which got the job done. Felt good, no worries, moving on.

Running 16:46 intensity: (1 @1) + (1:24 @2) + (8:18 @3) + (7:03 @4) 2.79 km (6:01 / km) +51m 5:31 / km
ahr:155 max:173 shoes: X-Talon 230

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