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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Oct 31, 2020:

activity # timemileskm+mload
  Running31 30:23:05 204.87(8:54) 329.7(5:32) 6281994.8
  Strength11 10:35:00
  Orienteering4 3:35:56 17.09(12:38) 27.5(7:51) 1032220.6
  Cross Training2 34:008.5
  Total43 45:08:01 221.96 357.2 73131223.9
  [1-5]32 34:33:01

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Saturday Oct 31, 2020 #

11 AM

Running 6:54 intensity: (3:01 @1) + (3:53 @2) 1.46 km (4:44 / km)
ahr:129 max:142 shoes: Inov8 Mudclaw 300

Orienteering 51:58 intensity: (5:24 @1) + (19:16 @2) + (19:42 @3) + (7:36 @4) 7.35 km (7:04 / km) +302m 5:52 / km
ahr:150 max:177 shoes: Inov8 Mudclaw 300

Running 15:21 intensity: (17 @1) + (10:43 @2) + (3:54 @3) + (27 @4) 3.16 km (4:51 / km) +33m 4:37 / km
ahr:149 max:167 shoes: Inov8 Mudclaw 300

Friday Oct 30, 2020 #

Note

Chained up my bike with two functioning wheels, unchained it with a flat one. Nice.
5 PM

Running 41:53 intensity: (21:54 @1) + (19:59 @2) 7.3 km (5:44 / km) +60m 5:31 / km
ahr:128 max:146 shoes: Brooks Ravenna 10

easy meadows, tad late for core but that's alright got through it
6 PM

Strength 45:00 [0]

Thursday Oct 29, 2020 #

11 AM

Running 1:11:34 intensity: (1:05 @1) + (11:26 @2) + (26:35 @3) + (32:28 @4) 17.06 km (4:12 / km) +82m 4:06 / km
ahr:160 max:173

Running 2:00 intensity: (38 @1) + (42 @2) + (35 @3) + (5 @4) 0.61 km (3:18 / km) +3m 3:13 / km
ahr:139 max:168

Running 2:42 intensity: (2:41 @1) + (1 @3) 0.42 km (6:22 / km) +1m 6:16 / km
ahr:124 max:129

Wednesday Oct 28, 2020 #

8 AM

Strength 1:00:00 [0]

12 PM

Running 1:10:27 intensity: (15:19 @1) + (38:57 @2) + (15:46 @3) + (25 @4) 11.19 km (6:18 / km) +411m 5:19 / km
ahr:140 max:167

Tuesday Oct 27, 2020 #

7 PM

Running 16:23 intensity: (15:08 @1) + (1:15 @2) 2.76 km (5:57 / km) +6m 5:53 / km
ahr:117 max:134 shoes: Brooks Ravenna 10

Running 31:01 intensity: (18 @1) + (1:48 @2) + (2:25 @3) + (26:30 @4) 8.14 km (3:49 / km) +1m 3:48 / km
ahr:174 max:186 shoes: Brooks Ravenna 10

Pretty whelming. 3x9mins [2]. Fourth was on the table but at the end of the third rep my legs didn't feel like they could sustain another one. Spent the cooldown regretting that, felt mentally weak to do that but if the legs are saying no I guess that's the move. Pretty annoying, paces were KF level even though I felt like I was moving better, but not like the tired legs came from nowhere, woke up feeling it this morning and gave it the ol stretch routine. Disappointed but it happens.

Left the blister is gone but I've got a blister on the second same spot on the right now.

Running 17:54 intensity: (2:18 @1) + (15:36 @2) 2.94 km (6:05 / km) +10m 5:59 / km
ahr:136 max:144 shoes: Brooks Ravenna 10

Monday Oct 26, 2020 #

4 PM

Running 43:41 intensity: (17:04 @1) + (23:46 @2) + (2:51 @3) 7.42 km (5:53 / km) +147m 5:22 / km
ahr:133 max:159 shoes: Brooks Ravenna 10

6 PM

Strength 1:00:00 [0]

Sunday Oct 25, 2020 #

9 AM

Running 1:51:55 intensity: (41:24 @1) + (53:57 @2) + (16:33 @3) + (1 @4) 18.32 km (6:07 / km) +575m 5:17 / km
ahr:135 max:165 shoes: Inov8 Mudclaw 300

A bit of Pentlands, then bailed because it was windy and Alice didn't have good footgrip. She wasn't having a good time in the shoe department, stopped loads to retie laces. Enjoyed the route in the end, a little rogue but makes me keen for more Pentlands from home.

Training has been wonderfully consistent, keen to keep it trending upwards long-term so something will have to be increased.

Saturday Oct 24, 2020 #

11 AM

Running 23:17 intensity: (14:59 @1) + (8:18 @2) 4.07 km (5:43 / km) +38m 5:28 / km
ahr:124 max:151 shoes: Inov8 Mudclaw 300

Running 36:06 intensity: (4:16 @1) + (1:29 @2) + (4:34 @3) + (25:47 @4) 7.86 km (4:36 / km) +222m 4:01 / km
ahr:163 max:182 shoes: Inov8 Mudclaw 300

Nice tempo, a little muddy but fairly manageable, then 12x60s hills, quite tough on the last few.

Running 7:37 intensity: (3:16 @1) + (4:20 @2) + (1 @3) 1.26 km (6:03 / km) +7m 5:53 / km
ahr:128 max:139 shoes: Inov8 Mudclaw 300

Friday Oct 23, 2020 #

11 AM

Running 34:12 intensity: (16:00 @1) + (17:13 @2) + (59 @3) 6.07 km (5:38 / km) +128m 5:06 / km
ahr:131 max:155 shoes: Asics GT-2000 7

Brought back the Asics while the Brooks dried
6 PM

Strength 1:00:00 [0]

Thursday Oct 22, 2020 #

5 PM

Running 1:02:34 intensity: (19:23 @1) + (39:13 @2) + (3:58 @3) 11.02 km (5:41 / km) +260m 5:05 / km
ahr:134 max:158 shoes: Brooks Ravenna 10

slippy slide through B&B

Wednesday Oct 21, 2020 #

8 AM

Strength 1:00:00 [0]

4 PM

Running 1:08:37 intensity: (21:50 @1) + (38:20 @2) + (8:24 @3) + (3 @4) 11.45 km (5:59 / km) +292m 5:19 / km
ahr:136 max:165 shoes: Brooks Ravenna 10

Easy Seat filming some nice bits, footage didn't end up getting used so goes into the back pocket. One of my left toes has a blister on the bottom, gonna need to be careful.

Tuesday Oct 20, 2020 #

Note

Had a go at Dalkeith Country Park on CF, was going alright but my light would turn off when I tried to go through a part of the field to 14, weird af
6 PM

Running 13:26 intensity: (7:02 @1) + (6:23 @2) + (1 @3) 2.43 km (5:32 / km)
ahr:127 max:142 shoes: Inov8 Mudclaw 300

Running 32:32 intensity: (2 @1) + (2:45 @2) + (1:52 @3) + (27:53 @4) 8.19 km (3:58 / km)
ahr:174 max:185 shoes: Inov8 Mudclaw 300

4x7mins on KF, not incredible paces but got the job done and was feeling it on the last rep so can't be too bad. Calves were sore halfway through, the type of sore you get when you're standing on your toes for minutes, bit grim but pulled through. Jamie and Lewis for first rep, then just Lewis for the last three. Was expecting the sloppiest slop but it wasn't too bad.

Running 26:02 intensity: (2:14 @1) + (23:00 @2) + (48 @3) 3.89 km (6:41 / km) +80m 6:04 / km
ahr:139 max:164 shoes: Inov8 Mudclaw 300

probably not the optimal route home but ah well

Monday Oct 19, 2020 #

5 PM

Running 38:41 intensity: (20:35 @1) + (17:37 @2) + (29 @3) 6.78 km (5:42 / km) +121m 5:14 / km
ahr:130 max:153 shoes: Brooks Ravenna 10

Blackford, really friendly dog kept bringing me his ball to throw
6 PM

Strength 1:00:00 [0]

Sunday Oct 18, 2020 #

9 AM

Running 1:41:34 intensity: (1:53 @1) + (24:12 @2) + (1:00:41 @3) + (14:48 @4) 20.42 km (4:58 / km) +330m 4:36 / km
ahr:156 max:173 shoes: Brooks Ravenna 10

Today I learned that you can get dropped for 90 minutes straight without ever really being out of reach.

Saturday Oct 17, 2020 #

3 PM

Running 15:11 intensity: (13:11 @1) + (2:00 @2) 2.76 km (5:31 / km) +10m 5:25 / km
ahr:119 max:143 shoes: Inov8 Mudclaw 300

Running 49:33 intensity: (10:27 @1) + (11:12 @2) + (7:29 @3) + (20:25 @4) 9.24 km (5:22 / km) +248m 4:44 / km
ahr:152 max:180 shoes: Inov8 Mudclaw 300

8 min tempo and 12x75s hill reps.

No chance I was making it back down in the 75s rest so was just going on a rolling cycle, go when I get down. Saw Peter from Bake-Off walking up the road. Had to sprint to save my jacket from being nabbed between reps, hid it deep off the trail by the gorse, no idea what the hell they were looking for there. Was listening to Chelsea - Southampton, class on the final rep when I heard "Walcott, it's in!!!" Big vibes, good stuff, almost forgot to get my jacket because of the goal. Reps themselves were fine, went too hard on the first rep but went on fine.

Running 12:43 intensity: (32 @1) + (11:00 @2) + (1:11 @3) 2.08 km (6:06 / km) +26m 5:45 / km
ahr:139 max:158 shoes: Inov8 Mudclaw 300

Friday Oct 16, 2020 #

5 PM

Running 36:32 intensity: (5:07 @1) + (30:13 @2) + (1:12 @3) 7.03 km (5:12 / km) +49m 5:01 / km
ahr:136 max:155 shoes: Brooks Ravenna 10

Pain in left shin gone, nice.
6 PM

Strength 1:00:00 [0]

Thursday Oct 15, 2020 #

5 PM

Running 1:09:27 intensity: (27:27 @1) + (42:00 @2) 11.45 km (6:04 / km) +286m 5:24 / km
ahr:131 max:151 shoes: Brooks Ravenna 10

Easy stuff through Shortonhall. Ache was on and off in inside left shin, coming into territory where I need to be wary of it.

Wednesday Oct 14, 2020 #

8 AM

Strength 1:00:00 [0]

2 PM

Running 1:10:32 intensity: (10:22 @1) + (43:48 @2) + (15:31 @3) + (51 @4) 10.36 km (6:49 / km) +444m 5:36 / km
ahr:142 max:169 shoes: Inov8 Mudclaw 300

Scrambling on the Seat with some boys, joined for some fun looking ones and bailed on some others, ah well good fun. Inside left shin pinging again today, a bit more consistently than yesterday, but it feels like something I could help with stretching and calf raises today. Gonna test that theory.

Tuesday Oct 13, 2020 #

6 PM

Running 12:11 intensity: (4:02 @1) + (8:09 @2) 2.45 km (4:58 / km)
ahr:131 max:144 shoes: Inov8 Mudclaw 300

Running 38:03 intensity: (54 @1) + (4:20 @2) + (1:52 @3) + (30:57 @4) 9.45 km (4:01 / km)
ahr:170 max:183 shoes: Inov8 Mudclaw 300

4x8 mins, nice group of four, nice conditions other than a few muddy bits. Wind going east to west, tough going into at times but not killer. Inside of left shin pinged at the beginning and went away during warmup.

Running 15:59 intensity: (3:54 @1) + (11:28 @2) + (37 @3) 2.67 km (5:59 / km) +49m 5:29 / km
ahr:137 max:159 shoes: Inov8 Mudclaw 300

Monday Oct 12, 2020 #

8 AM

Running 40:02 intensity: (28:51 @1) + (11:11 @2) 7.42 km (5:24 / km) +56m 5:12 / km
ahr:123 max:137 shoes: Brooks Ravenna 10

Easy with Alice
6 PM

Strength 1:00:00 [0]

Sunday Oct 11, 2020 #

10 AM

Running 2:04:58 intensity: (15:11 @1) + (1:20:43 @2) + (26:34 @3) + (2:30 @4) 22.24 km (5:37 / km) +538m 5:01 / km
ahr:143 max:169 shoes: Brooks Ravenna 10

Mortonhall into Pentlands but inefficiently

Saturday Oct 10, 2020 #

12 PM

Running 14:25 intensity: (5:49 @1) + (8:08 @2) + (28 @3) 2.78 km (5:11 / km) +29m 4:56 / km
ahr:129 max:155 shoes: Inov8 Mudclaw 300

Running 27:03 intensity: (1:43 @1) + (8:26 @2) + (2:18 @3) + (14:36 @4) 4.42 km (6:07 / km) +301m 4:34 / km
ahr:159 max:181 shoes: Inov8 Mudclaw 300

HRM was far too tight at the beginning, adjusted it over time and felt like shit for all of the warm-up. Got better during the session, I'm legitimately thinking it might have been the HRM was constricting me too much. Was getting further than reps last January, first rep was very good, but then was more consistent for the others. Heart rate wasn't maxing out, maybe didn't work hard enough, wasn't really going for it.

Running 20:04 intensity: (5:42 @1) + (12:59 @2) + (1:23 @3) 3.26 km (6:10 / km) +62m 5:38 / km
ahr:135 max:159 shoes: Inov8 Mudclaw 300

Friday Oct 9, 2020 #

5 PM

Running 39:15 [1] 7.14 km (5:30 / km) +51m 5:19 / km
ahr:87 max:119 shoes: Brooks Ravenna 10

6 PM

Strength 50:00 [0]

Thursday Oct 8, 2020 #

3 PM

Running 1:06:49 intensity: (23:08 @1) + (43:40 @2) + (1 @3) 11.76 km (5:41 / km) +280m 5:05 / km
ahr:133 max:152 shoes: Brooks Ravenna 10

Blackford and Braids with Dan, an unscheduled chat about improving in orienteering instead of the scheduled one...

Wednesday Oct 7, 2020 #

8 AM

Strength 1:00:00 [0]

6 PM

Running 1:10:52 intensity: (30:59 @1) + (34:38 @2) + (5:15 @3) 11.1 km (6:23 / km) +299m 5:38 / km
ahr:132 max:162 shoes: Inov8 Mudclaw 300

around edinburgh's biggest chair

Tuesday Oct 6, 2020 #

6 PM

Cross Training 15:00 [1]

Running 28:32 intensity: (1:26 @1) + (1:57 @2) + (2:52 @3) + (22:17 @4) 7.06 km (4:02 / km)
ahr:169 max:182 shoes: Inov8 Mudclaw 300

Running 4:37 intensity: (2:27 @1) + (1:52 @2) + (18 @3) 0.47 km (9:47 / km)
ahr:126 max:162 shoes: Inov8 Mudclaw 300

7 PM

Cross Training 19:00 [1]

Monday Oct 5, 2020 #

4 PM

Running 39:51 intensity: (15:03 @1) + (23:30 @2) + (1:18 @3) 6.03 km (6:36 / km) +312m 5:15 / km
ahr:132 max:157

Sunday Oct 4, 2020 #

11 AM

Running 11:12 intensity: (4:47 @1) + (6:19 @2) + (6 @3) 1.46 km (7:39 / km) +83m 5:58 / km
ahr:128 max:154 shoes: Inov8 Mudclaw 300

Orienteering 1:54:22 intensity: (29 @1) + (5:02 @2) + (20:48 @3) + (1:28:03 @4) 13.08 km (8:44 / km) +538m 7:15 / km
ahr:169 max:184 shoes: Inov8 Mudclaw 300

Was going okay but threw away 5 minutes on 23, silly double mistake. Tossed away another minute or so at 13 but didn't really care about that one, caught the mistake happening relatively early and figured it out. Tested some wide routes on paths, we'll see on the splits how that went. Definitely not any type of interesting performance, but am happy with the nav. Just want to keep going orienteering, I'm having good fun with it and want to get better. Finding a little more consistency, few mistakes this weekend, just need to look at those that happened, but the tradeoff is being a little slower.

Mispunched on the gaffled control, I hit the same wrong control the second time but knew something wasn't right that time and got the other one. Generally bleeding time in the circle sometimes. Lost my control description holder at some point in the last few weeks and when I was packing couldn't find it, lol.

Running 7:29 intensity: (6:20 @1) + (1:09 @2) 1.19 km (6:16 / km)
ahr:118 max:137 shoes: Inov8 Mudclaw 300

Saturday Oct 3, 2020 #

1 PM

Running 12:43 intensity: (4:09 @1) + (7:25 @2) + (1:09 @3) 1.15 km (11:02 / km) +123m 7:12 / km
ahr:132 max:158 shoes: Inov8 Mudclaw 300

Orienteering 41:49 intensity: (4 @1) + (9 @2) + (2:16 @3) + (39:20 @4) 5.3 km (7:53 / km) +192m 6:41 / km
ahr:177 max:187 shoes: Inov8 Mudclaw 300

Rusland Beeches middle. Enjoyed it a lot, other than the slant it was quite runnable. Big miss on 2 to get caught by Shminty, then was firmly on his back for a bit to get mentally back into it. Spent a lot of time solo after 11. Just overran 14 and lost maybe 30s when I decided to go left to avoid the majority of the crags but dipped down too low. Good route to 15 when Shminty went straight and I wanted to use the path, but got confused when he came flying across my line. Clean tricky bit, wasn't moving fast, but consistency can gain positions in a race. I ended the race happy with it, going to stick with that feeling, no reason to doubt if it's warranted.

Just need to increase the speed at which I can navigate well, just like everyone else. Was mentally good after the early miss, having Shminty in front of me for a few legs helped. Solid nav, good to see after Cambus O' May last week.

Running 13:21 intensity: (7:27 @1) + (5:54 @2) 1.81 km (7:22 / km) +43m 6:35 / km
ahr:122 max:146 shoes: Inov8 Mudclaw 300

Friday Oct 2, 2020 #

10 AM

Running 45:09 intensity: (26:59 @1) + (17:42 @2) + (28 @3) 7.55 km (5:59 / km) +140m 5:29 / km
ahr:127 max:153 shoes: Brooks Ravenna 10

easy Blackford

Thursday Oct 1, 2020 #

6 PM

Running 16:39 intensity: (5:41 @1) + (10:39 @2) + (19 @3) 3.35 km (4:58 / km)
ahr:132 max:161 shoes: Brooks Ravenna 10

Orienteering 7:47 intensity: (27 @1) + (1:07 @2) + (4:40 @3) + (1:33 @4) 1.76 km (4:25 / km)
ahr:156 max:174 shoes: Brooks Ravenna 10

tekkers

Running 43:30 intensity: (14:43 @1) + (28:34 @2) + (13 @3) 7.79 km (5:35 / km) +47m 5:25 / km
ahr:131 max:155 shoes: Brooks Ravenna 10

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