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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Easy XT21 23:00:25
  Strength13 13:00:00
  Easy Run17 12:30:12 81.67 131.43 3948
  Orienteering4 2:33:15 16.16(9:29) 26.0(5:54) 516
  Total48 51:03:52 97.83 157.44 4463
  [1-5]35 38:03:52

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Sunday May 31, 2020 #

1 PM

Easy XT 1:29:34 intensity: (1:03:40 @1) + (22:32 @2) + (3:20 @3) + (2 @4)
ahr:122 max:165

34.232km, 314.6m climb

Easy Run 30:49 intensity: (2:31 @1) + (22:36 @2) + (5:41 @3) + (1 @4) 5.8 km (5:19 / km) +126m 4:48 / km
ahr:143 max:165 shoes: Asics GT-2000 7

nice week done. cycle and run both went by without really thinking about it, had a very late lunch but generally just a v chill day.

Saturday May 30, 2020 #

12 PM

Easy Run 58:26 intensity: (3:28 @1) + (45:10 @2) + (9:44 @3) + (4 @4) 11.55 km (5:04 / km) +208m 4:38 / km
ahr:144 max:166 shoes: Asics GT-2000 7

Enjoyable run up the hill in the heat.

Friday May 29, 2020 #

11 AM

Easy XT 27:36 intensity: (9:39 @1) + (13:49 @2) + (4:08 @3)
ahr:135 max:163

part one of my hour long cycle

10.956km, 136.7m climb

Easy XT 59:38 intensity: (29:48 @1) + (28:44 @2) + (1:06 @3)
ahr:126 max:159

part two of my hour long cycle

20.809km, 308.0m climb
5 PM

Strength 1:00:00 [0]

Thursday May 28, 2020 #

11 AM

Orienteering 45:17 intensity: (2:58 @1) + (5:50 @2) + (2:05 @3) + (34:24 @4) 6.45 km (7:02 / km) +212m 6:02 / km
ahr:166 max:187 shoes: VJ Bolds

Solid outing on Scale Hill. Ran Daddy Spender™'s planned course from 2015, nice course with lots in the open bits and many climbs over the hill. Was quite easy in the daytime unfortunately, but good practice nonetheless.

Wednesday May 27, 2020 #

11 AM

Easy XT 58:50 [1]
ahr:95 max:127

23.322km, 242.5m climb
4 PM

Easy Run 29:17 intensity: (8:47 @1) + (20:30 @2) 5.62 km (5:13 / km) +58m 4:57 / km
ahr:128 max:141 shoes: Asics GT-2000 7

Redmain sheep
5 PM

Strength 1:00:00 [0]

Tuesday May 26, 2020 #

12 PM

Orienteering 46:19 intensity: (51 @1) + (16:09 @2) + (10:26 @3) + (18:53 @4) 8.4 km (5:31 / km) +229m 4:51 / km
ahr:157 max:182 shoes: VJ Bolds



Didn't see 9 and 10 on the map I'd drawn, and cut out the last two controls to stick to the 45 minutes. Easy orienteering, nice pace, beautiful day, not too soggy, just a great time out really.

Monday May 25, 2020 #

11 AM

Easy XT 1:05:13 intensity: (14:01 @1) + (39:23 @2) + (11:49 @3)
ahr:139 max:162

25.76km, 315.7m climb

Nice cycle with two longer climbs squeezed in.
C • Such 10
5 PM

Strength 1:00:00 [0]

Sunday May 24, 2020 #

11 AM

Easy XT 46:27 intensity: (6:49 @1) + (28:38 @2) + (9:42 @3) + (1:18 @4)
ahr:143 max:171

16,049km, 348,6m climb

Easy Run 53:25 intensity: (10 @1) + (12 @2) + (30:21 @3) + (22:42 @4) 9.27 km (5:46 / km) +346m 4:52 / km
ahr:163 max:171 shoes: VJ Bolds

C • It's 7

Saturday May 23, 2020 #

1 PM

Easy Run 48:21 intensity: (2:01 @1) + (29:55 @2) + (13:16 @3) + (3:09 @4) 9.23 km (5:14 / km) +192m 4:45 / km
ahr:148 max:173 shoes: Asics GT-2000 7

Nice run with Dan, with the wind for the first half and couldn't hear anything on the way back.
C • Here ya go 8
5 PM

Easy XT 33:11 intensity: (11:59 @1) + (19:25 @2) + (1:47 @3)
ahr:133 max:164

13,066km, 152,2m climb

minutes

Friday May 22, 2020 #

4 PM

Easy XT 33:49 intensity: (27:38 @1) + (6:11 @2)
ahr:118 max:144

12,044km, 141,6m climb

Just took too long to get out, windy as. I'm alright with it, just a bit of active chill.
C • Alright with it 8
5 PM

Strength 1:00:00 [0]

Thursday May 21, 2020 #

12 PM

Easy Run 12:31 intensity: (8:29 @1) + (4:02 @2) 1.9 km (6:35 / km) +2m 6:33 / km
ahr:123 max:141 shoes: VJ Bolds

Orienteering 29:12 intensity: (6 @1) + (11:41 @2) + (15:54 @3) + (1:31 @4) 5.6 km (5:13 / km) +3m 5:12 / km
ahr:151 max:175 shoes: VJ Bolds

Orienteering at Mawbray Bank. Plastered my blister on my foot, did the job more or less. Old map made things interesting, went fine though, enjoyed the O.

OL am Strand, viele Dünen und ich hatte eine alte Karte also waren da ein paar Fehler. Habe die Blase am Fuß geklebt, war so ziemlich okay während des Laufes.

Easy Run 23:52 intensity: (2:51 @1) + (14:57 @2) + (6:04 @3) 3.97 km (6:01 / km) +2m 6:00 / km
ahr:143 max:157 shoes: VJ Bolds

Wednesday May 20, 2020 #

12 PM

Easy XT 2:06:50 intensity: (33:25 @1) + (1:15:07 @2) + (18:05 @3) + (13 @4)
ahr:138 max:167

50.312km, 560.7m climb

Beat my time to the turnaround point on Sunday by 11 minutes.

Went out towards Honister until the first bridge, turned around before the real climb began. Very nice day, cars absolutely everywhere along Crummock Water and Buttermere, claiming every inch of real estate as parking space and constantly passing me. Started bonking on the long gradual climb into Cockermouth, not a good sign for the steeper climb later on. Slowly planning my outing to the Haystacks.

Bin bis zur erste Brücke des großes Tales geradelt(?geritten?gefahren?), bin dann bevor es zu steil war umgekehrt. Gut dass es heute ein schöner Tag ist, konnte aber die jede menge Autos nicht entkommen, die waren beide Seen entlang geparkt; die ganze Straße war einfach total beschäftigt. War schon müde als ich zur Stadt zurückkehrte, war also nicht so begeistert bei der kommender Steigung.
5 PM

Strength 1:00:00 [0]

Tuesday May 19, 2020 #

11 AM

Orienteering 32:27 intensity: (1:24 @1) + (7:51 @2) + (12:30 @3) + (10:42 @4) 5.56 km (5:50 / km) +73m 5:29 / km
ahr:157 max:175 shoes: VJ Bolds

Easy orienteering on Fauld Brow. Quite broad features, made the scale feel smaller than it was. Pretty good nav mostly, swaying off the line a bit, not as diligent with the compass as I could have been. Very misty, enjoyed it a lot. Blister on the back of my heel is quite painful.

Ein bisschen OL, nur ne halbe Stunde und leicht gejoggt. Die Konturen waren ziemlich weit auseinander also war ich mit der Maßstab ein bisschen verwirrt. Gute Navigierung, habe meinen Kompass nicht gut genug verwendet und war ofters zu weit Links oder Rechts. War überraschend nebelig, war aber viel Spaß. Die Blase an der Hinterseite meines Fußes tat weh.

Monday May 18, 2020 #

8 AM

Easy Run 40:05 intensity: (3:13 @1) + (34:07 @2) + (2:45 @3) 7.0 km (5:44 / km) +150m 5:10 / km
ahr:142 max:163 shoes: Asics GT-2000 7

easy run
5 PM

Strength 1:00:00 [0]

Sunday May 17, 2020 #

2 PM

Easy XT 1:30:05 intensity: (1:04:29 @1) + (25:23 @2) + (13 @3)
ahr:120 max:156

31,04km, 299,6m climb

Wind made it pretty tough and just rough feelings altogether, intended to go just past Buttermere to where the path up to Scarth Gap started but sacked it and turned back.

War ziemlich schwierig wegen dem Wind und war einfach im ganzen müde, wollte an Buttermere vorbei fahren bis zum Gehweganfang von Scarth Gap, hab's aber aufgegeben und bin heimgekehrt.

Saturday May 16, 2020 #

11 AM

Easy Run 1:17:06 intensity: (3:45 @1) + (15:20 @2) + (14:19 @3) + (36:20 @4) + (7:22 @5) 10.69 km (7:13 / km) +746m 5:21 / km
ahr:165 max:195 shoes: Asics GT-2000 7

Joined Spender and Zac for the first bit of the skyline, banked walking time and added it on to the end since I didn't think it was adding any extra load. Bummed I couldn't do the whole thing but ah well gotta try back to normal tings slowly, think I'll cycle to near where I left the ridge and keep going, do it in chunks.

Bin mit Spender und Zac das erste Stück des Skyline's gelaufen, habe Zeit fürs gehen ans Ende angesteckt weil es nicht zu anstrengend war für mein Knöchel. Sehr schade dass ich die ganze Strecke nicht laufen konnte, muss aber langsam die alte Routine wieder aufnehmen, werde wahrscheinlich Radfahren bis in der Nähe der Stelle des Grates wo ich abgestiegen bin damit ich mehr davon laufen kann, kann es in Stücke langsam schaffen.
C • Deutsch 7

Friday May 15, 2020 #

4 PM

Easy XT 41:58 intensity: (33:14 @1) + (8:27 @2) + (17 @3)
ahr:119 max:159

14.942km, 140.1m climb
5 PM

Strength 1:00:00 [0]

Thursday May 14, 2020 #

10 AM

Easy Run 1:03:00 intensity: (4:48 @1) + (2:25 @2) + (14:02 @3) + (41:34 @4) + (11 @5) 8.78 km (7:11 / km) +608m 5:20 / km
ahr:164 max:207 shoes: VJ Bolds

Nice ascent, got dragged to the top of the hill and then ran back until I hit 63 and walked the rest. Nice tricky path, way down was hard, can't imagine racing on that. Both ankles were working pr hard so in the context of injury I think pain is 0, don't think there was any effect from shin splints.

Easy XT 44:45 intensity: (32:13 @1) + (12:32 @2)
ahr:121 max:149

16,276km, 130,3m climb

Wednesday May 13, 2020 #

3 PM

Easy XT 1:15:08 intensity: (30:45 @1) + (43:38 @2) + (45 @3)
ahr:130 max:159

26.556km, 391.5m climb

checking out the side road by Bassenthwaite. cool, I'd like to go further this way
5 PM

Strength 1:00:00 [0]

Tuesday May 12, 2020 #

11 AM

Easy XT 10:28 intensity: (8:22 @1) + (2:02 @2) + (4 @3)
ahr:119 max:156

2.197km, 59.9m climb

Easy Run 30:00 intensity: (18 @1) + (15 @2) + (2:27 @3) + (25:42 @4) + (1:18 @5) 7.44 km (4:02 / km) +129m 3:43 / km
ahr:175 max:191 shoes: Asics GT-2000 7

Half an hour of higher effort, felt great the whole way out and hit some big grind on the way back, am tired now. Shin pain 0 nice.

Easy XT 22:28 intensity: (13:57 @1) + (8:19 @2) + (12 @3)
ahr:126 max:157

8.306km, 71.3m climb

Monday May 11, 2020 #

8 AM

Easy Run 34:58 intensity: (1:42 @1) + (15:34 @2) + (9:15 @3) + (8:27 @4) 6.58 km (5:19 / km) +58m 5:05 / km
ahr:152 max:171 shoes: Asics GT-2000 7

Standard run, couldn't ask for anything else, pain 0
5 PM

Strength 1:00:00 [0]

can't accept logs being personal while this exists

6:00 plank, 40s on last time

Sunday May 10, 2020 #

11 AM

Note

I desire a turbo I'm bout to be swept up to find the Wizard of Oz
2 PM

Easy XT 57:39 intensity: (30:27 @1) + (26:09 @2) + (1:02 @3) + (1 @4)
ahr:126 max:165

20.843km, 191.5m climb

Not as horrendous as expecting. Severe lack of high intensity on this log hurts me but ah well.
C • High intensity 1

Saturday May 9, 2020 #

9 AM

Note

Woke up with the same headache as yesterday, it's receded a bit after eating and drinking but still mildly there. Calf muscles unhealthily sore and soreness has crept to the side of my red leg as well, need intensive rolling.
11 AM

Easy XT 40:14 intensity: (13:02 @1) + (22:26 @2) + (3:43 @3) + (1:03 @4)
ahr:136 max:173

16.192km, 152.5m climb

Easy Run 1:02:09 intensity: (47 @1) + (9:57 @2) + (25:22 @3) + (26:03 @4) 9.41 km (6:36 / km) +577m 5:03 / km
ahr:161 max:185 shoes: VJ Bolds

More calf and IT band rolling to come. Nice tough climb up Mellbreak and then more chill climbs and the long descent back to the bikes. Felt pretty cream crackered at the end of this, didn't fancy the ride home. Shin pain 0

Easy XT 42:41 intensity: (7:58 @1) + (25:09 @2) + (9:28 @3) + (6 @4)
ahr:140 max:165

16.223km, 146.9m climb

Friday May 8, 2020 #

3 PM

Easy XT 1:04:31 intensity: (18:00 @1) + (31:39 @2) + (4:52 @3) + (9:56 @4) + (4 @5)
ahr:140 max:189

23,483km, 298,2m climb

Water bottle still there, nice one
5 PM

Strength 1:00:00 [0]

Thursday May 7, 2020 #

11 AM

Easy Run 49:15 intensity: (41 @1) + (37:48 @2) + (10:42 @3) + (4 @4) 9.67 km (5:06 / km) +117m 4:48 / km
ahr:147 max:166 shoes: Asics GT-2000 7

Nice 50 minutes, will supplement in the afternoon with cycling I think. Shin perfectly fine. Calves tight, left calf very tight.
4 PM

Easy XT 33:18 intensity: (13:19 @1) + (19:14 @2) + (45 @3)
ahr:131 max:157

13.004km, 152.2m climb

Didn't fancy it, don't think there was much benefit from this but the shower afterwards felt great so I'll take it.

Wednesday May 6, 2020 #

3 PM

Easy XT 1:04:17 intensity: (39:33 @1) + (24:37 @2) + (6 @3) + (1 @4)
ahr:123 max:165

24.344km, 308.5m climb
5 PM

Strength 1:00:00 [0]

Tuesday May 5, 2020 #

12 PM

Easy XT 30:34 intensity: (15:21 @1) + (12:05 @2) + (3:08 @3)
ahr:128 max:162

11.988km, 153.8m

Easy Run 48:30 intensity: (5:31 @1) + (25:29 @2) + (10:42 @3) + (6:48 @4) 8.41 km (5:46 / km) +292m 4:55 / km
ahr:147 max:184 shoes: VJ Bolds

Out to some smaller fells for my 50 minutes, good decision I think, v enjoyable. Pain 0.

Easy XT 30:23 intensity: (1:40 @1) + (25:25 @2) + (3:18 @3)
ahr:141 max:164

11.701km, 120.5m

Monday May 4, 2020 #

1 PM

Easy XT 40:01 intensity: (13:02 @1) + (26:06 @2) + (53 @3)
ahr:134 max:156

14,975km, 139,5m climb

Meh
5 PM

Strength 1:00:00 [0]

Core of the Carcas kind

Sunday May 3, 2020 #

11 AM

Easy Run 48:52 intensity: (32 @1) + (3:47 @2) + (16:28 @3) + (28:05 @4) 9.03 km (5:25 / km) +188m 4:54 / km
ahr:163 max:180 shoes: Asics GT-2000 7

Perfect feeling shin in the first 40 minutes, then the downhill back brought that magical "am I feeling something" feeling. Feels pretty great though.
C • Feels 1

Saturday May 2, 2020 #

4 PM

Easy XT 2:30:47 intensity: (57:32 @1) + (1:27:00 @2) + (4:57 @3) + (1:18 @4)
ahr:130 max:175

54.532km, 756.5m climb
standard cycle out to Buttermere keeping the gears smooth, then out to new bits I haven't seen yet and up the valley to Honister Pass. Was delightfully gradual for over half of it, couldn't even tell I was going up, but it got steeper real quick. Stopped ~350m from the top, hamstrings were feeling dead, took a break and did the last bit then back home. Was feeling the ride into Cockermouth and Bridekirk, think that's about as much as I can comfortably do at the moment. That'll go up I'm sure.

Friday May 1, 2020 #

Easy Run 1 [3]

9 AM

Easy Run 39:35 intensity: (1:15 @1) + (14:25 @2) + (18:23 @3) + (5:32 @4) 7.09 km (5:35 / km) +150m 5:03 / km
ahr:153 max:180 shoes: Asics GT-2000 7

5 PM

Strength 1:00:00 [0]

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