Training Log Archive: Thompass

Easy Run 54:49 11.37 km (4:49 / km) +22m 4:47 / km
ahr:157 max:181 shoes: Asics GT-2000 7

Easy Run 23:54 3.93 km (6:05 / km) +42m 5:47 / km
ahr:168 max:187 shoes: Asics GT-2000 7

Easy Run 34:25 6.28 km (5:29 / km) +141m 4:56 / km
ahr:156 max:198 shoes: Asics GT-2000 7

Strength 40:00 [0]

Easy Run 1:37:28 19.39 km (5:02 / km) +207m 4:46 / km
ahr:161 max:181 shoes: Asics GT-2000 7

Easy Run 15:41 2.99 km (5:15 / km) +22m 5:04 / km
ahr:127 max:143 shoes: Asics GT-2000 7

Easy Run tempo 30:00 7.91 km (3:47 / km) +68m 3:38 / km
ahr:146 max:160 shoes: Asics GT-2000 7

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

Easy Run 32:21 5.97 km (5:25 / km) +115m 4:56 / km
ahr:150 max:177 shoes: Asics GT-2000 7

Strength 45:00 [0]

Easy Run 1:31:20 17.54 km (5:12 / km) +420m 4:39 / km
ahr:146 max:182 shoes: Asics GT-2000 7

Easy Run 1:10:30 13.85 km (5:06 / km) +210m 4:44 / km
ahr:151 max:195 shoes: Asics GT-2000 7

Easy Run intervals 1:12:25 14.2 km (5:06 / km) +105m 4:55 / km
ahr:146 max:183 shoes: Asics GT-2000 7

Easy Run 39:49 7.44 km (5:21 / km) +124m 4:56 / km
ahr:136 max:168 shoes: Asics GT-2000 7

Strength 1:10:00 [0]

Easy Run 1:32:07 19.48 km (4:44 / km) +280m 4:25 / km
ahr:157 max:183 shoes: Asics GT-2000 7

Easy Run 32:13 6.28 km (5:08 / km) +91m 4:47 / km
ahr:160 max:181 shoes: Asics GT-2000 7

Note

Easy XT 2:00:00
ahr:93 max:158

Note
(rest day)

Easy XT 1:10:00
ahr:137 max:180

Easy XT 32:00
ahr:114 max:182

Easy XT 30:00
ahr:97 max:150

Easy XT 45:00 [1]

Easy Run 57:58 11.0 km (5:16 / km) +134m 4:58 / km
ahr:147 max:174 shoes: Asics GT-2000 7

Easy XT 51:00 [3]

Note

Easy Run 34:19 6.0 km (5:43 / km) +138m 5:08 / km
ahr:144 max:174 shoes: Asics GT-2000 7

Strength 1:15:00 [0]

Easy XT 50:00 [2]

Easy XT (Spin) 50:00 [2]

Easy XT (Elliptical) 40:00 [2]

Easy XT 50:00 [3]

Easy XT 25:00 [1]

Strength 1:15:00 [0]

Easy Run 12:08 2.55 km (4:45 / km) +28m 4:31 / km
ahr:146 max:162 shoes: VJ Bolds

Orienteering 1:13:04 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.

Easy Run 36:15 6.57 km (5:31 / km)
ahr:129 max:143 shoes: Asics Gel Kayano 25

Easy Run 13:50 2.49 km (5:34 / km) +10m 5:27 / km
ahr:138 max:175 shoes: Asics Gel Kayano 25

Orienteering 16:46 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.

Easy Run 11:38 2.04 km (5:42 / km) +3m 5:40 / km
ahr:161 max:170 shoes: Asics Gel Kayano 25

Easy Run 31:33 6.5 km (4:51 / km) +61m 4:38 / km
ahr:145 max:163 shoes: Asics GT-2000 7

Easy Run 33:39 6.6 km (5:06 / km) +41m 4:57 / km
ahr:153 max:174 shoes: Asics GT-2000 7

Strength 1:00:00 [0]

Easy Run 37:16 7.67 km (4:52 / km) +40m 4:44 / km
ahr:152 max:179 shoes: Asics GT-2000 7

Easy Run 28:39 5.69 km (5:02 / km) +39m 4:52 / km
ahr:133 max:155 shoes: Asics GT-2000 7

Easy Run 15:31 2.36 km (6:35 / km) +50m 5:57 / km
ahr:127 max:169 shoes: VJ Bolds

Orienteering 39:07 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.

Easy Run 10:32 1.8 km (5:51 / km) +30m 5:25 / km
ahr:142 max:169 shoes: VJ Bolds

Easy Run 12:18 2.39 km (5:09 / km)
ahr:131 max:143 shoes: Asics GT-2000 7

Easy Run 39:31 7.89 km (5:01 / km)
ahr:149 max:177 shoes: Asics GT-2000 7

Easy Run 12:17 1.72 km (7:08 / km) +11m 6:54 / km
ahr:148 max:171 shoes: Asics GT-2000 7

Easy Run 33:01 6.53 km (5:04 / km) +64m 4:49 / km
ahr:168 max:184 shoes: Asics GT-2000 7

Strength 1:15:00 [0]

Easy Run 1:29:18 16.1 km (5:33 / km) +291m 5:05 / km
ahr:179 max:195 shoes: Asics GT-2000 7