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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Running30 22:46:07 144.15(9:29) 231.98(5:53) 4322719.4
  Orienteering14 9:59:44 53.42(11:14) 85.97(6:59) 1487545.7
  Strength9 8:00:00
  Total42 40:45:51 197.57 317.95 58091265.1
  [1-5]33 32:45:51

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Monday Aug 31, 2020 #

5 PM

Running 33:57 intensity: (12:08 @1) + (21:49 @2) 6.11 km (5:33 / km) +58m 5:18 / km
ahr:131 max:147 shoes: Brooks Ravenna 10

nothing of note, slow af
6 PM

Strength 20:00 [0]

core pre-pizza

Sunday Aug 30, 2020 #

11 AM

Running 15:29 intensity: (4:01 @1) + (9:31 @2) + (1:36 @3) + (21 @4) 2.35 km (6:35 / km) +71m 5:43 / km
ahr:138 max:172 shoes: Inov8 Mudclaw 300

Orienteering 35:35 intensity: (8 @1) + (4:46 @2) + (19:16 @3) + (11:25 @4) 3.69 km (9:39 / km) +179m 7:46 / km
ahr:159 max:173 shoes: Inov8 Mudclaw 300

Looks like almost 3 minutes lost on 4, 30s on 7, almost 2 on 8...can tell from my heartrate as well but just had no gusto left after the shocker at 4.

Running 10:43 intensity: (1:39 @1) + (7:30 @2) + (1:24 @3) + (10 @4) 1.68 km (6:22 / km) +44m 5:38 / km
ahr:139 max:173 shoes: Inov8 Mudclaw 300

Saturday Aug 29, 2020 #

2 PM

Running 17:27 intensity: (9:29 @1) + (7:56 @2) + (2 @3) 2.98 km (5:51 / km) +43m 5:28 / km
ahr:122 max:154 shoes: Inov8 Mudclaw 300

Orienteering 1:09:11 intensity: (5:03 @2) + (2:49 @3) + (1:00:26 @4) + (53 @5) 8.75 km (7:54 / km) +377m 6:30 / km
ahr:172 max:192 shoes: Inov8 Mudclaw 300

Tough long course in Graythwaite. Lost time on long leg 3 and unnecessarily tough route choice on 12. Very, very scrappy middle-type controls at the end, held it together enough to get it done. Not that pleased with the run but that might be more of a consequence of the terrain than mistakes on my part. Lost more time on 13, got a bit distracted near other runners and ended up too far left, just general foolishness, and then got confused by a massive rock near the last control and took a wee pause to find it on the map and couldn't. It's not a good run and not a bad run, room to improve for tomorrow.

Running 13:12 intensity: (3:56 @1) + (8:37 @2) + (36 @3) + (3 @4) 1.83 km (7:13 / km) +64m 6:09 / km
ahr:135 max:167 shoes: Inov8 Mudclaw 300

Friday Aug 28, 2020 #

5 PM

Running 9:06 intensity: (6:41 @1) + (1:52 @2) + (33 @3) 1.64 km (5:32 / km) +3m 5:29 / km
ahr:124 max:161 shoes: Inov8 Mudclaw 300

Orienteering 14:08 intensity: (17 @1) + (12 @2) + (2 @3) + (12:30 @4) + (1:07 @5) 3.17 km (4:28 / km) +22m 4:19 / km
ahr:178 max:190 shoes: Inov8 Mudclaw 300

Based on my feeling now there was maybe potential to push harder in the race but can be pleased with the race. Only change to prep was the gap in the fence that wasn't there before, but otherwise was very prepared for the route choices, definitely more than for any other sprint I've been before. Guess there's something to this geeking thing.

Based purely off my memory without analysis yet, the forest section went well, I hit the controls nicely and left it feeling like I'd put myself in a good spot for the rest of the race. To 9, felt inclined to go right but glanced after it afterwards and it was fairly obvious left was faster, think quite a fair chunk of time was lost there, and a bit of confusion in the area by 10, just looked really weird when I got there, map a bit oversimplified. 18 wasn't my fault and most people lost time there so no really critical. Decision making at the beginning was quite slow, took a sec or two or figure out route to 2, which ended up being a good route, but then probably lost 5-10s on 3 going right, just a bad decision in the end. End product is a decent run with a good result, not far ahead of the group of boys behind me and big gap to Ali.

3drerun

Running 18:47 intensity: (6:17 @1) + (12:30 @2) 3.12 km (6:01 / km) +13m 5:54 / km
ahr:132 max:149 shoes: Inov8 Mudclaw 300

Thursday Aug 27, 2020 #

8 AM

Running 30:00 [1] 5.56 km (5:24 / km) +56m 5:08 / km
ahr:88 max:118 shoes: Inov8 Mudclaw 300

standard morning pre-raceday job

Wednesday Aug 26, 2020 #

11 AM

Running 46:01 intensity: (11:53 @1) + (34:03 @2) + (5 @3) 8.41 km (5:28 / km) +59m 5:17 / km
ahr:135 max:152 shoes: Brooks Ravenna 10

chilltown, population 1
5 PM

Strength 1:00:00 [0]

Tuesday Aug 25, 2020 #

12 PM

Running 15:00 intensity: (14:57 @1) + (3 @2) 2.62 km (5:43 / km) +11m 5:37 / km
ahr:119 max:130 shoes: Inov8 Mudclaw 300

Running 16:45 intensity: (13:47 @1) + (2:58 @2) 3.72 km (4:30 / km) +4m 4:29 / km
ahr:126 max:138 shoes: Inov8 Mudclaw 300

Reduced session, 4mins at usual 8mins pace [2] + 3x2 mins [2] + 4x30s strides. Rainy as all hell today, and windy was westbound, difficult stuff. Felt easy, hamstrings tight from Bulgarian splitsquats yesterday. I think the heartrate flatters me a bit today.

Running 5:17 intensity: (4:31 @1) + (46 @2) 0.92 km (5:44 / km)
ahr:119 max:139 shoes: Inov8 Mudclaw 300

Running 14:36 intensity: (1:31 @1) + (12:18 @2) + (43 @3) + (4 @4) 2.31 km (6:19 / km) +11m 6:10 / km
ahr:136 max:166 shoes: Inov8 Mudclaw 300

Monday Aug 24, 2020 #

5 PM

Strength 1:00:00 [0]

7 PM

Running 38:08 intensity: (8:24 @1) + (4:13 @2) + (10:05 @3) + (15:26 @4) 6.89 km (5:32 / km) +62m 5:18 / km
ahr:153 max:180 shoes: Brooks Ravenna 10

mamma mia that's a high heartrate

Sunday Aug 23, 2020 #

9 AM

Running 43:10 intensity: (41:46 @1) + (1:01 @2) + (23 @3) 7.64 km (5:39 / km) +36m 5:31 / km
ahr:120 max:160 shoes: Brooks Ravenna 10

Big week done, now into next weekend's races. Impressively few niggles, forest treating me well.

Saturday Aug 22, 2020 #

10 AM

Running 16:02 intensity: (14:25 @1) + (1:37 @2) 2.53 km (6:21 / km) +57m 5:42 / km
ahr:119 max:150 shoes: Inov8 Mudclaw 300

Orienteering 25:00 intensity: (2:58 @1) + (4:08 @2) + (4:23 @3) + (13:22 @4) + (9 @5) 4.69 km (5:20 / km) +93m 4:51 / km
ahr:157 max:190 shoes: Inov8 Mudclaw 300

Fun race-type prologue leading to a chase start later today. Woods are absolutely rapid, but threw what felt like over a minute on 3, to be confirmed, by strafing right to get a good line over the spur but ending up too far right and down the hill overall, struggling to see the rock in the open woods and not seeing the yellow patches. Pedley started two minutes after me so felt a bit of pressure. Good nav from there, accidentally took a wider line than intended to 11 by misreading a hill for another, took a bit of effort to correct, possibly 15s, then another similar hesitation into the rock at 12, couldn't quite spot it when I came a few meters too far right, and then combined with Pedley running a touch faster than me today, he was a few seconds behind me leaving 12. I'm pretty happy with the overall effort, muscles weren't prime after yesterday's heathery adventure and without the poor attack plan at 3 it's quite a good run.

link

Running 8:30 intensity: (2:21 @1) + (5:25 @2) + (33 @3) + (11 @4) 1.24 km (6:53 / km)
ahr:134 max:172 shoes: Inov8 Mudclaw 300

1 PM

Running 16:04 intensity: (6:38 @1) + (9:25 @2) + (1 @3) 2.45 km (6:34 / km) +35m 6:07 / km
ahr:129 max:152 shoes: Inov8 Mudclaw 300

Orienteering 22:24 intensity: (1:39 @2) + (34 @3) + (20:04 @4) + (7 @5) 4.33 km (5:10 / km) +87m 4:42 / km
ahr:174 max:190 shoes: Inov8 Mudclaw 300

No whopper of a mistake to let me down this time. Chase start, caught the guys who started before me by hitting 1 without much hassle and was smoothly in a Pedley/Bigby/Murray train. Was moving alright but could feel that my legs were gonna die at some point. To 5, across a big open area, couldn't see a marsh I was looking for and what I saw suggested I should stray left, did so, hit some rocks left of the line and corrected, immediately lost the train, could not see them despite only losing like 10s. 7 was a very tough leg alone, think the train got a massive benefit being together and know I lost time there trying to navigate it well. Into spectator control 9 uphill out of the marsh, was absolutely gassed and sounded by the cheers that I was 40-60 seconds behind the train now. Saw Grace but never completely closed the gap, to 14 was too far right and crags didn't make complete sense to me in the open, big bobble but caught Grace leaving the control and popped in, then razzed downhill to finish it up. Pretty pleased considering the engine failure into 9, had no real pop left for the rest.

link

Running 5:46 intensity: (3:34 @1) + (2:12 @2) 0.75 km (7:43 / km) +14m 7:03 / km
ahr:127 max:139 shoes: Inov8 Mudclaw 300

Friday Aug 21, 2020 #

10 AM

Running 14:59 intensity: (12:23 @1) + (2:36 @2) 2.32 km (6:28 / km) +16m 6:15 / km
ahr:122 max:137 shoes: Inov8 Mudclaw 300

Orienteering 55:55 intensity: (29 @1) + (1:26 @2) + (4:42 @3) + (49:18 @4) 7.42 km (7:32 / km) +116m 6:59 / km
ahr:170 max:184 shoes: Inov8 Mudclaw 300

Tomvaich mass start, quite easy nav, massively open woods, but physically demanding in the heather. Worked decently well, not pushing into anything but not taking it easy.

Note

picking up controls

Thursday Aug 20, 2020 #

10 AM

Orienteering 33:55 intensity: (14:33 @1) + (17:42 @2) + (1:38 @3) + (2 @4) 4.52 km (7:30 / km) +73m 6:57 / km
ahr:130 max:165 shoes: Inov8 Mudclaw 300

taking pics, nothing special. Terrain was grim so taking it easy

Shoulder clicked yesterday doing spiderman push-ups and it barely registered, but turned into quite a hefty rotator cuff pain today.
5 PM

Running 21:57 intensity: (12:11 @1) + (9:45 @2) + (1 @3) 4.18 km (5:15 / km)
ahr:127 max:143 shoes: Brooks Ravenna 10

Orienteering 20:41 intensity: (45 @1) + (5:06 @2) + (12:26 @3) + (2:24 @4) 4.1 km (5:03 / km) +3m 5:02 / km
ahr:155 max:177 shoes: Brooks Ravenna 10

Had too much beef at lunch and it had beef with me on the course, felt horrible. Course had some sweet bits though.

Running 10:35 intensity: (2:41 @1) + (7:54 @2) 2.06 km (5:08 / km)
ahr:131 max:144 shoes: Brooks Ravenna 10

Wednesday Aug 19, 2020 #

10 AM

Running 10:23 intensity: (10:05 @1) + (18 @2) 1.54 km (6:45 / km)
ahr:119 max:131 shoes: Inov8 Mudclaw 300

Orienteering 1:06:40 intensity: (6:54 @1) + (6:24 @2) + (16:03 @3) + (37:19 @4) 10.17 km (6:33 / km) +67m 6:21 / km
ahr:160 max:179 shoes: Inov8 Mudclaw 300

Started well, just behind the front keeping them in my sights, accidentally read to 8 on the way to 7 and took an un-ideal line, lost a good 20 secs or so but not much trouble. Completely spooned 9, saw a path T-intersection in front of me, checked my map and there was only one, reckoned I was on the right way and attacked. Turns out I must've hit an unfortunate deer path or something and tossed out several minutes, unbelievably frustrating and everyone was gone, kept up an okay pace for going solo, losing only here and there in the circle trying to spot the right knoll, decided not to bail and finish it up. V disappointed with that but it happens.

link

Running 5:48 intensity: (1:20 @1) + (4:11 @2) + (17 @3) 0.97 km (5:58 / km) +9m 5:43 / km
ahr:132 max:162 shoes: Inov8 Mudclaw 300

7 PM

Strength 1:00:00 [0]

Tuesday Aug 18, 2020 #

10 AM

Running 4:20 intensity: (3:42 @1) + (37 @2) + (1 @3) 0.67 km (6:26 / km) +4m 6:15 / km
ahr:117 max:133 shoes: Inov8 Mudclaw 300

Orienteering 50:28 intensity: (2:09 @1) + (3:21 @2) + (25:37 @3) + (19:21 @4) 7.59 km (6:39 / km) +67m 6:22 / km
ahr:160 max:183 shoes: Inov8 Mudclaw 300

With Pedley and Pete, had the same gaffle as someone else every time but other than the first one couldn't really tell. Was running comfortably and very well, happy with that.

link

Running 3:39 intensity: (46 @1) + (2:53 @2) 0.61 km (6:00 / km)
ahr:132 max:145 shoes: Inov8 Mudclaw 300

1 PM

Orienteering 38:21 intensity: (7:49 @1) + (21:34 @2) + (8:45 @3) + (13 @4) 4.14 km (9:16 / km)
ahr:141 max:167 shoes: Inov8 Mudclaw 300

Unbelievably low effort, trying to get tricky controls right without tapes, bailed at 26 to join the beach crew

link

Monday Aug 17, 2020 #

10 AM

Running 5:54 intensity: (4:22 @1) + (1:32 @2) 1.05 km (5:37 / km) +20m 5:08 / km
ahr:122 max:142 shoes: Inov8 Mudclaw 300

Orienteering 39:49 intensity: (1:14 @1) + (3:47 @2) + (1:20 @3) + (33:24 @4) + (4 @5) 6.89 km (5:47 / km) +53m 5:34 / km
ahr:171 max:189 shoes: Inov8 Mudclaw 300

WOC relay rerun at Darnaway except my map was missing a bunch of controls at the beginning and another one later on, nice one. Was hoping to do a bit of analysis there, took it pretty hard other than a shite 4 and having no contact on the way to 5, but ah well will look at in 3drerun later. Unlucky

link

Running 13:59 intensity: (12:51 @1) + (1:08 @2) 1.88 km (7:27 / km) +22m 7:02 / km
ahr:124 max:149 shoes: Inov8 Mudclaw 300

7 PM

Strength 40:00 [0]

Sunday Aug 16, 2020 #

10 AM

Orienteering 1:20:35 intensity: (7:16 @1) + (19:27 @2) + (32:35 @3) + (21:17 @4) 10.99 km (7:20 / km) +246m 6:36 / km
ahr:153 max:178 shoes: Inov8 Mudclaw 300

Pretty much what I wanted from this week. Heel is much, much better than yesterday, only a few little twinges and doesn't hurt anymore when I roll it inwards. Completely binned the first control and tried to figure out what went wrong while I was heading to 2 on the paths. Nailed 3 and had confidence again, nailed the rest of the controls and had an especially strong series on the last 3 controls.

4 legs from the long legs course, 15 from the control pick, then the last 3 in the long legs.

Looks like we're in for some higher effort relay things tomorrow morning.

link

Saturday Aug 15, 2020 #

3 PM

Running 14:25 intensity: (1:11 @1) + (4:57 @2) + (8:14 @3) + (3 @4) 1.85 km (7:48 / km) +202m 5:03 / km
ahr:149 max:165 shoes: Inov8 Mudclaw 300

Orienteering 37:31 intensity: (3:02 @1) + (11:46 @2) + (13:04 @3) + (9:39 @4) 3.77 km (9:57 / km) +95m 8:51 / km
ahr:153 max:178 shoes: Inov8 Mudclaw 300

Some heathery fell and grim skog at Crean Bheag. Did well on the open stuff, struggled a bit lower down but was generally a very short forest session. Leg heel is bothering me and the footing in orienteering isn't that good for it. Will keep an eye on it. Hurts heel when I roll foot inwards or rotate out.

link

Running 8:17 intensity: (4:06 @1) + (4:11 @2) 1.45 km (5:43 / km) +27m 5:14 / km
ahr:130 max:148 shoes: Brooks Ravenna 10

Orienteering 9:31 intensity: (2:02 @1) + (4:12 @2) + (3:11 @3) + (6 @4) 1.77 km (5:23 / km) +11m 5:14 / km
ahr:144 max:166 shoes: Brooks Ravenna 10

Cooldown sprint, not tekky at all

Friday Aug 14, 2020 #

11 AM

Running 33:13 intensity: (30:04 @1) + (3:08 @2) + (1 @3) 6.01 km (5:32 / km) +32m 5:23 / km
ahr:125 max:141 shoes: Brooks Ravenna 10

checkin out the meadows
5 PM

Strength 1:00:00 [0]

Thursday Aug 13, 2020 #

5 PM

Running 15:34 intensity: (11:22 @1) + (4:12 @2) 2.67 km (5:49 / km)
ahr:125 max:137 shoes: Brooks Ravenna 10

Running 41:33 intensity: (4:55 @1) + (18:25 @2) + (7:05 @3) + (11:08 @4) 8.68 km (4:47 / km)
ahr:149 max:182 shoes: Brooks Ravenna 10

6:47 2k on the track, got kicked off by some club so then 8x60s + 7 mins on the grass. Second tempo was at 3:26s, but on some grass and gravel, generally quite shit underfoot so think it was stronger than on the track. First four 60s pretty shocking, second four much better. Hamstring still tight from football on Tuesday, muscles not used in ages getting used.

Third day of questionable right ankle, barely anything first day, noticeable yesterday and today, although was more or less not feeling pain during the actual session. Nice to have a niggle on the other leg for once.

Running 14:21 intensity: (1:09 @1) + (13:12 @2) 2.49 km (5:45 / km)
ahr:135 max:146 shoes: Brooks Ravenna 10

Wednesday Aug 12, 2020 #

1 PM

Running 1:03:23 intensity: (4:24 @1) + (34:33 @2) + (22:03 @3) + (2:23 @4) 10.95 km (5:47 / km) +307m 5:05 / km
ahr:148 max:174 shoes: Inov8 Mudclaw 300

Pentlands easy. Hamstring hella tight and right ankle mildly annoying, no significant worries

Tuesday Aug 11, 2020 #

5 PM

Running 1:02:59 intensity: (17:39 @1) + (45:20 @2) 11.79 km (5:20 / km) +83m 5:10 / km
ahr:133 max:151 shoes: Brooks Ravenna 10

More easy meadows, no shin pain, sweet stuff

Monday Aug 10, 2020 #

1 PM

Running 42:37 intensity: (22:35 @1) + (19:57 @2) + (5 @3) 7.92 km (5:23 / km) +58m 5:12 / km
ahr:128 max:155 shoes: Brooks Ravenna 10

with people doing the virtual 5k, just running around a bit, shin pain better than yesterday
5 PM

Strength 1:00:00 [0]

Sunday Aug 9, 2020 #

Note

No pain whatsoever on the shin yesterday during or after the run, but got a delayed reaction today. Mostly fine, but if I try jogging there's a bit of pain, low on the pain scale but I'm aware of it.
6 PM

Running 26:47 intensity: (25:35 @1) + (1:12 @2) 4.69 km (5:43 / km) +32m 5:31 / km
ahr:122 max:133 shoes: Brooks Ravenna 10

shake out, noticeably slow, keeping things sensible and seeing how it is tomorrow

Saturday Aug 8, 2020 #

2 PM

Running 2:43:56 intensity: (13:31 @1) + (1:07:13 @2) + (1:11:52 @3) + (11:20 @4) 18.85 km (8:42 / km) +1503m 6:13 / km
ahr:149 max:179 shoes: Inov8 Mudclaw 300

Two Munros and the Cobbler, feeling good throughout. Very sunny and nice, I love it when a plan comes together.

Thursday Aug 6, 2020 #

5 PM

Running 15:50 intensity: (7:00 @1) + (8:50 @2) 2.85 km (5:34 / km)
ahr:129 max:143 shoes: Brooks Ravenna 10

Running 39:36 intensity: (51 @1) + (1:55 @2) + (1:37 @3) + (32:42 @4) + (2:31 @5) 10.24 km (3:52 / km) +3m 3:52 / km
ahr:175 max:190 shoes: Inov8 Mudclaw 300

2x8[2] + 4x4[1]

With Nixon on the 8s and just behind on the 4s. Was worked pretty hard on the 4s, on the pain train by the end. Pretty good session.

Running 14:12 intensity: (1:38 @1) + (12:34 @2) 2.23 km (6:22 / km)
ahr:135 max:143 shoes: Brooks Ravenna 10

Wednesday Aug 5, 2020 #

1 PM

Running 1:01:51 intensity: (24:18 @1) + (25:15 @2) + (1:37 @3) + (10:41 @4) 11.23 km (5:30 / km) +139m 5:11 / km
ahr:137 max:182 shoes: Brooks Ravenna 10

lovely hermitage run. shin pain near zero first half, weird on a climb then near zero the rest.
5 PM

Strength 1:00:00 [0]

Tuesday Aug 4, 2020 #

4 PM

Running 1:09:20 intensity: (9:13 @1) + (17:01 @2) + (33:25 @3) + (9:41 @4) 10.94 km (6:20 / km) +426m 5:18 / km
ahr:151 max:186 shoes: Inov8 Mudclaw 300

got dooped into a chill hilly route instead of planned quick flat stuff

shin pain non-zero

Monday Aug 3, 2020 #

11 AM

Running 39:07 intensity: (34:11 @1) + (4:56 @2) 6.91 km (5:39 / km) +32m 5:32 / km
ahr:124 max:140 shoes: Brooks Ravenna 10

5 PM

Strength 1:00:00 [0]

Sunday Aug 2, 2020 #

1 PM

Running 1:30:20 intensity: (5:59 @1) + (40:41 @2) + (34:43 @3) + (8:57 @4) 14.11 km (6:24 / km) +734m 5:05 / km
ahr:150 max:176 shoes: Inov8 Mudclaw 300

Met Rob, nice guy

Saturday Aug 1, 2020 #

11 AM

Running 15:10 intensity: (11:10 @1) + (4:00 @2) 2.68 km (5:39 / km)
ahr:124 max:143 shoes: Brooks Ravenna 10

Running 46:10 intensity: (50 @1) + (1:56 @2) + (5:24 @3) + (37:58 @4) + (2 @5) 10.3 km (4:29 / km) +2m 4:29 / km
ahr:171 max:190 shoes: Inov8 Mudclaw 300

2x(8,4,2,1mins[2])

Legs were plenty loose but just felt not nice on the reps, paces weren't that strong today but got it done alright. Second 2 was pretty disappointing compared to the first one, but who cares session done did alright.

Running 7:06 intensity: (3:05 @1) + (3:59 @2) + (2 @3) 0.89 km (8:01 / km)
ahr:132 max:152 shoes: Inov8 Mudclaw 300

Running 14:46 intensity: (2:37 @1) + (12:09 @2) 2.2 km (6:42 / km) +28m 6:18 / km
ahr:133 max:143 shoes: Brooks Ravenna 10

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