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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Running23 20:04:41 145.31(8:17) 233.85(5:09) 2800880.6
  Cross Training11 9:23:00250.7
  Strength7 7:20:00
  Orienteering3 2:08:57 12.12(10:39) 19.5(6:37) 561124.0
  Total41 38:56:38 157.43 253.35 33611255.3
  [1-5]34 31:36:38

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Tuesday Mar 31, 2020 #

11 AM

Running 54:49 intensity: (7:11 @1) + (12:54 @2) + (6:51 @3) + (27:53 @4) 11.37 km (4:49 / km) +22m 4:47 / km
ahr:157 max:181 shoes: Asics GT-2000 7

warmup + 8x3 mins

good session, was burping throughout the rests the entire time, was annoying. First three felt good, but feeling changed on the 4th and dialled it down a tiny bit. 7th rep was atrocious but pushed on the 8th to make up for it.

Running 23:54 intensity: (19 @1) + (1:42 @2) + (3:18 @3) + (18:35 @4) 3.93 km (6:05 / km) +42m 5:47 / km
ahr:168 max:187 shoes: Asics GT-2000 7

4x30s + cooldown

went deep, those uphill reps burned, tunnel vision after the last one, nice

Monday Mar 30, 2020 #

9 AM

Running 34:25 intensity: (4:10 @1) + (2:09 @2) + (22:39 @3) + (5:11 @4) + (16 @5) 6.28 km (5:29 / km) +141m 4:56 / km
ahr:156 max:198 shoes: Asics GT-2000 7

pre-brek jobbo
5 PM

Strength 40:00 [0]

Nice core session on Zoom w/ birds being loud

Sunday Mar 29, 2020 #

12 PM

Running 1:37:28 intensity: (56 @1) + (11:54 @2) + (50:23 @3) + (34:15 @4) 19.39 km (5:02 / km) +207m 4:46 / km
ahr:161 max:181 shoes: Asics GT-2000 7

Saturday Mar 28, 2020 #

11 AM

Running 15:41 intensity: (8:57 @1) + (6:44 @2) 2.99 km (5:15 / km) +22m 5:04 / km
ahr:127 max:143 shoes: Asics GT-2000 7

Running tempo 30:00 intensity: (13 @1) + (26:23 @2) + (3:24 @3) 7.91 km (3:47 / km) +68m 3:38 / km
ahr:146 max:160 shoes: Asics GT-2000 7

Loop from Bridekirk, on the second go around was tightening up from 23' to 28' and the last minute was stumbling downhill out of Tallentire. Good effort I think.

Running 7:56 [2] 1.34 km (5:55 / km) +14m 5:37 / km
ahr:142 max:150 shoes: Asics GT-2000 7

Friday Mar 27, 2020 #

8 AM

Running 32:21 intensity: (2:28 @1) + (15:55 @2) + (9:01 @3) + (4:57 @4) 5.97 km (5:25 / km) +115m 4:56 / km
ahr:150 max:177 shoes: Asics GT-2000 7

Easy easy easy
5 PM

Strength 45:00 [0]

Thursday Mar 26, 2020 #

10 AM

Running 1:31:20 intensity: (3:31 @1) + (1:02:02 @2) + (21:48 @3) + (3:59 @4) 17.54 km (5:12 / km) +420m 4:39 / km
ahr:146 max:182 shoes: Asics GT-2000 7

Setmurthy through Cockermouth, got a nice lathering of shit on the way back, crampy quad.

Wednesday Mar 25, 2020 #

11 AM

Running 1:10:30 intensity: (3:06 @1) + (33:08 @2) + (23:13 @3) + (10:51 @4) + (12 @5) 13.85 km (5:06 / km) +210m 4:44 / km
ahr:151 max:195 shoes: Asics GT-2000 7

Lots of sheep

Tuesday Mar 24, 2020 #

11 AM

Running intervals 1:12:25 intensity: (17:42 @1) + (18:03 @2) + (27:19 @3) + (9:21 @4) 14.2 km (5:06 / km) +105m 4:55 / km
ahr:146 max:183 shoes: Asics GT-2000 7

5x4 mins, 4x30s

Popped on the fifth one, rolling road, down and back. Down quite a bit on Spender later on, heart beating quite hard. Should be fine though, good training and good work.

Monday Mar 23, 2020 #

8 AM

Running 39:49 intensity: (10:33 @1) + (26:41 @2) + (2:30 @3) + (5 @4) 7.44 km (5:21 / km) +124m 4:56 / km
ahr:136 max:168 shoes: Asics GT-2000 7

Weird other end of route that needs work
12 PM

Strength 1:10:00 [0]

Return of the GYM

Sunday Mar 22, 2020 #

9 AM

Running 1:32:07 intensity: (3:34 @1) + (15:26 @2) + (53:42 @3) + (19:25 @4) 19.48 km (4:44 / km) +280m 4:25 / km
ahr:157 max:183 shoes: Asics GT-2000 7

A lovely outing in Ennerdale with the boys, beautiful track, topped nicely with no pain in my foot. Ideal.

Saturday Mar 21, 2020 #

5 PM

Running 32:13 intensity: (1:01 @1) + (7:24 @2) + (5:22 @3) + (18:26 @4) 6.28 km (5:08 / km) +91m 4:47 / km
ahr:160 max:181 shoes: Asics GT-2000 7

Foot's feeling good, will be running tomorrow to see how it handles a longer run. No session today, no time to jump on the turbo.

Friday Mar 20, 2020 #

10 AM

Note

Gone trippin in the pentlands

Thursday Mar 19, 2020 #

1 PM

Cross Training 2:00:00 intensity: (1:51:08 @1) + (7:50 @2) + (1:02 @3)
ahr:93 max:158

nice

Wednesday Mar 18, 2020 #

Note
(rest day)

Tuesday Mar 17, 2020 #

6 PM

Cross Training 1:10:00 intensity: (25:05 @1) + (30:12 @2) + (8:00 @3) + (6:43 @4)
ahr:137 max:180

8x3 mins [2] + 4x30s

On the turbo trainer, intervals don't feel nearly as good as on the watt bikes but that's just how it be.

Monday Mar 16, 2020 #

11 AM

Cross Training 32:00 intensity: (26:51 @1) + (3:32 @2) + (32 @3) + (1:05 @4)
ahr:114 max:182

Job done with the podcast in Ali's room
6 PM

Cross Training 30:00 intensity: (24:16 @1) + (5:44 @2)
ahr:97 max:150

bit of a concern with the rubber smell but otherwise we roll

Sunday Mar 15, 2020 #

9 AM

Cross Training 45:00 [1]

A bit in the morning, then we'll get more in the evening. This one was on the feet, testing how it is, it reacted quite well, but still apparent pain so it'll be more time to be back in business.
1 PM

Running 57:58 intensity: (4:21 @1) + (35:39 @2) + (14:59 @3) + (2:59 @4) 11.0 km (5:16 / km) +134m 4:58 / km
ahr:147 max:174 shoes: Asics GT-2000 7

Very tangible frustration, this morning was a bit of a trap and the pain was pretty strong while I was trying to get the shortest route home. Another week of fully committing to the bike, need to see this fully out, still don't quite know what's causing this, hopefully the physio can shed light on Tuesday (if she still agrees to meet me?).

Saturday Mar 14, 2020 #

5 PM

Cross Training 51:00 [3]

10 mins warmup, then 3x10 mins [2], 4x30s [1].

Time didn't go too slow, around 240-260W for the long ones and 450-480W for the short ones.

Friday Mar 13, 2020 #

Note

Still waiting on the Johnshaven results to show up on the BOF website.

I'm bout to calculate rankings randomly, what is goin on.
6 PM

Running 34:19 intensity: (4:01 @1) + (19:34 @2) + (5:04 @3) + (5:40 @4) 6.0 km (5:43 / km) +138m 5:08 / km
ahr:144 max:174 shoes: Asics GT-2000 7

Seeing how it is. It's feeling better, but was definitely slowly aching over time. We out here tryna not go to the gym though so testing the alternative.

Thursday Mar 12, 2020 #

1 PM

Strength 1:15:00 [0]

GYM

Quite a bit of cycling commuting today so think today will be not too long, maybe 40 mins spinning and then heading out to the training.
6 PM

Cross Training 50:00 [2]

You spin me right round baby

Wednesday Mar 11, 2020 #

5 PM

Cross Training (Spin) 50:00 [2]

6 PM

Cross Training (Elliptical) 40:00 [2]

Grind baby grind

Tuesday Mar 10, 2020 #

6 PM

Cross Training 50:00 [3]

Monday Mar 9, 2020 #

5 PM

Cross Training 25:00 [1]

7 PM

Strength 1:15:00 [0]

GYM

Sunday Mar 8, 2020 #

11 AM

Running 12:08 intensity: (1:00 @1) + (6:33 @2) + (4:35 @3) 2.55 km (4:45 / km) +28m 4:31 / km
ahr:146 max:162 shoes: VJ Bolds

Orienteering 1:13:04 intensity: (1:07 @1) + (6:17 @2) + (24:41 @3) + (40:59 @4) 9.48 km (7:42 / km) +395m 6:23 / km
ahr:164 max:181 shoes: VJ Bolds



TL;DR bad day at the office, more work on incomplete plans on short legs and want to push myself more, i.e. aggressive orienteering (thanks for the vocab lesson in the car), in races. Unlucky with the injury and a lot of good legs in there, so I'm fairly certain there's progress.

1: Have seen better ideas, looked fine when I flipped the map and went but looking at it now I think I lost a lot of time going so far left. The ride was horrible running as well. Think recognizing the other path on line and easy approach, could have saved time there.

3: Disappointed getting so close and losing my head, didn't go in with enough of a plan. Recognized the steepness of the hill but couldn't place the two big rocks I was on, popped out to the trail and attacked again, eyes were up and I almost strayed too far left again, 7 minutes lost. Will focus on prevention and doing better for next time: staying lower was an option, there's more of a terrace and a flatter bit that is most likely more runnable as well, which would run me by the cliffed lake and the open marsh, fairly obvious attack points and guarantee that I'm attacking from the right. The tendency to turn off my bearing sharply rears its ugly head again, another habit to work on.

4: In the state of losing my head and low motivation up the hill, just overran the reentrant somehow without seeing it and head back, changed focus a bit out of racing and more into setting back into good nav. Will work in future races on aggressive orienteering, more tempo and push, think it's the most missing element of my orienteering atm.

5: Thought about going straight but decided against, think it's the faster option but saw Will flying past me while I was faffing around to 3 as he was headed to 5 and that influenced my route choice.

From there, everything was fine, navigated quite well and was happy with the pinball section in the west, was reading the fine detail very well. Compass bearings on the more open bit were good, and reading larger contours to 14 went splendidly. Back down the hill, controlled, and finished. Ankle bone was slowly getting irritated and spent quite a bit of time shouting at myself on the way to 7 trying to think through the pain and keep going. Wouldn't say it calmed down at all, more I just got used to it. Cross training for a few days at least to let that heal, came from an impact on Wednesday that I don't remember.

A day of frustration really, I was happy with how the sprint went and was ready to put everything into action in the forest, but still have a lot of work to do. I'll keep on working out the specifics, it seems like my biggest bane is incomplete plans on short legs (from what I've been gathering over the training camps and the last few races). I obviously want to start performing better and better and am reaching a mindset where I'm more willing to push myself, but still some pretty big pieces missing.

Running 36:15 intensity: (16:41 @1) + (19:34 @2) 6.57 km (5:31 / km)
ahr:129 max:143 shoes: Asics Gel Kayano 25

Saturday Mar 7, 2020 #

1 PM

Running 13:50 intensity: (2:06 @1) + (10:18 @2) + (1:04 @3) + (22 @4) 2.49 km (5:34 / km) +10m 5:27 / km
ahr:138 max:175 shoes: Asics Gel Kayano 25

Orienteering 16:46 intensity: (27 @1) + (37 @2) + (2:23 @3) + (13:19 @4) 3.96 km (4:14 / km) +32m 4:04 / km
ahr:166 max:184 shoes: Asics Gel-DS Trainer 24

The feeling after the race was that I had had a good race. I was lacking power in the second half, which was very apparent when Duncan came by, but I was reading well in the urban and no major mistakes. Theoretically I could have squeezed out a better time if this or that had gone better, but I felt that the preparation and execution went well and that I had raced properly.



Came into this with a bit of nervous energy but I thought it would help me get a bit of extra pace, especially at the beginning. Started quite well, reading ahead when I could and getting the right turns. Saw David on the road towards 5 and tried to turn it up a bit, but almost missed the turn into the courtyard so was brought out of that quite quickly. Lost time to 6 making the wrong decision, only lost about 5 seconds, in the grand scheme of things it wasn't important. I just saw that it was rounder and struggled to tell if left was better or worse on the run.

Key mistake of the race is 9, around 16 seconds lost; I planned this leg a few legs before this, and planned to go right, but when I got to it my map was folded over the leg and I couldn't remember if 9 or 10 was the long leg to the grass, guessed left and was incorrect. Was okay though, the route was still fine, but at the end of it I decided against turning right and going through the alley, which cost me quite a bit of time, and then while reading ahead lost another few seconds staring at the fence. Was quite close to catching David at this point but the double mistake saw him fade into the distance.

Now we're yeeting across the grass, looking up to take the good line, and the next bobble came to 13. Around 10 seconds lost, was not nice on the rough hill, then the white was not very nice and had to duck through some thickos. Trying to get across that grass but it's not nice, going left seems to have been the golden option. Was wary of the time lost at the time, Duncan had passed me by taking the other route.

Duncan's moving quite quickly and I'm not able to hold on for long. Other than my slow finish, the final time loss was only 5 seconds but it was a foolish 5 seconds, I came up the stairs towards 16 and was looking at the wall where I thought it would be, was standing still for a bit before I realized it was much further down the wall.

Thought that going around to 18 was a bad decision afterwards but it had a relatively small effect overall compared to the other things.

Running 11:38 intensity: (35 @1) + (16 @2) + (5:46 @3) + (5:01 @4) 2.04 km (5:42 / km) +3m 5:40 / km
ahr:161 max:170 shoes: Asics Gel Kayano 25

Friday Mar 6, 2020 #

2 PM

Running 31:33 intensity: (2:48 @1) + (19:54 @2) + (8:51 @3) 6.5 km (4:51 / km) +61m 4:38 / km
ahr:145 max:163 shoes: Asics GT-2000 7

Round the Meadows, nice.
5 PM

Running 33:39 intensity: (5:35 @1) + (2:43 @2) + (17:13 @3) + (8:08 @4) 6.6 km (5:06 / km) +41m 4:57 / km
ahr:153 max:174 shoes: Asics GT-2000 7

Squeezing that lemon

Thursday Mar 5, 2020 #

1 PM

Strength 1:00:00 [0]

Late to GYM because of photos but skipped heavy weights because we're close to the weekend so didn't have a big impact on time management.
7 PM

Running 37:16 intensity: (1:02 @1) + (14:04 @2) + (17:14 @3) + (4:56 @4) 7.67 km (4:52 / km) +40m 4:44 / km
ahr:152 max:179 shoes: Asics GT-2000 7

Easy money, keep it easy tomorrow and I think we're in business

Wednesday Mar 4, 2020 #

12 PM

Running 28:39 intensity: (7:55 @1) + (20:36 @2) + (8 @3) 5.69 km (5:02 / km) +39m 4:52 / km
ahr:133 max:155 shoes: Asics GT-2000 7

Lap and shop before some delicious o
6 PM

Running 15:31 intensity: (10:45 @1) + (2:26 @2) + (1:49 @3) + (31 @4) 2.36 km (6:35 / km) +50m 5:57 / km
ahr:127 max:169 shoes: VJ Bolds

Orienteering 39:07 intensity: (1:11 @1) + (11:45 @2) + (13:48 @3) + (12:23 @4) 6.06 km (6:27 / km) +133m 5:49 / km
ahr:156 max:185 shoes: VJ Bolds



Lost the train when I checked the control codes and hesitated here, and missed 5 in the confusion. Bit unfortunate, when I was past it I was in the marsh and decided to continue on with the group that caught me. Did lots of solo orienteering, which is what I wanted to do given the situation, seemed to be a decision between pace staying with the pack (failed) and being alone for the nav benefit, which I went for. Frustrated to have gone down like it did but satisfied with it from there, need to stretch out my hamstrings and I'd like to improve on not having mental bullshit happen when I race, seems to be a weakness. Relay tactics are another point to work on, working with trains, but that's more for the future as well.

Running 10:32 intensity: (1:36 @1) + (7:06 @2) + (1:43 @3) + (7 @4) 1.8 km (5:51 / km) +30m 5:25 / km
ahr:142 max:169 shoes: VJ Bolds

Tuesday Mar 3, 2020 #

5 PM

Running 12:18 intensity: (2:16 @1) + (10:02 @2) 2.39 km (5:09 / km)
ahr:131 max:143 shoes: Asics GT-2000 7

Running 39:31 intensity: (2:10 @1) + (16:23 @2) + (20:39 @3) + (19 @4) 7.89 km (5:01 / km)
ahr:149 max:177 shoes: Asics GT-2000 7

Feeling pretty good today, snotting still but physically was fine. Maybe was too content on the last few reps staying with Ewan and Will, but hamstring tight by the end. A bit of room for more of a push, can stay in that initial range longer if I put my head down. Glad I'm feeling healthy though, we'll see what damage I can do at the weekend races.

Running 12:17 intensity: (1:10 @1) + (4:07 @2) + (6:57 @3) + (3 @4) 1.72 km (7:08 / km) +11m 6:54 / km
ahr:148 max:171 shoes: Asics GT-2000 7

Monday Mar 2, 2020 #

5 PM

Running 33:01 intensity: (40 @1) + (3:25 @2) + (2:28 @3) + (26:28 @4) 6.53 km (5:04 / km) +64m 4:49 / km
ahr:168 max:184 shoes: Asics GT-2000 7

Trying out the double links route
7 PM

Strength 1:15:00 [0]

didn't finish the new GYM program

Sunday Mar 1, 2020 #

11 AM

Running 1:29:18 intensity: (10 @1) + (11 @2) + (15 @3) + (1:24:47 @4) + (3:55 @5) 16.1 km (5:33 / km) +291m 5:05 / km
ahr:179 max:195 shoes: Asics GT-2000 7

Rest day tomorrow is possibility to buck illness. Settled in but moments of feeling meh again.

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