Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Apr 25, 2016:

activity	#	time	miles		km		+m
Orienteering	3	4:23:39	17.77	(14:50)	28.6	(9:13)	651	74c
Easy Run	4	3:16:14	7.78		12.52		91
Misc	1	1:00:00
Strength	1	14:00
Total	5	8:53:53	25.55		41.12		742	74c

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Sunday Apr 24, 2016 #

Easy Run warm up/down 40:00 [3]
shoes: Inov-8 OROC 280

Orienteering race 1:47:33 [5] 10.99 km (9:47 / km) +280m 8:41 / km
17c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801949

The ultimate example that shows I need to and want to work on the beginning of courses. Three races where similar things happen are a sign that it's a bit of a problem, and I'll take any orienteering opportunities I get to practice that. Other than that, the other issue I had was the long leg, 4 to 5. While my route was okay, I pulled everything that I wanted to off, albeit a little slowly due to my earlier mistake playing psychological games with my head, but after the course I realized that the best route was easily the route Martin took. If you looked just to the left of the massive string of hills, there was a beautifully flat trail that lead to a stream that brought you just on the opposite side of the hill from five. It conserves a lot of energy and time, and after crossing the hill the leg would have been no problem. I also slowed down quite a bit at the end, which I suspect has something to do with the 20 minutes of extra running.

C • Congratulations! 9

Long - Red - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet

Easy Run warm up/down 40:00 [2]
shoes: Inov-8 OROC 280

Orienteering race 32:46 [5] *** 4.49 km (7:18 / km) +147m 6:16 / km
10c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801933

Good race overall, I had a good pace throughout the race, my only regrets are not picking the best route on number one, misreading a trail intersection on two, recrossing the bridge back to three, and picking up an unmapped trail to six. You can notice that a lot of my mistakes happened at the beginning of the race. That means I got better as the race went on, but it also means I need to slow down and settle into the race a bit. I had a good time though.

Easy Run warm up/down 18:44 [2] 1.97 km (9:31 / km) +14m 9:11 / km
shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801936

Easy Run warm up/down 40:00 [3]
shoes: Inov-8 OROC 280

Orienteering race 17:48 [5] 3.05 km (5:50 / km) +21m 5:39 / km
22c shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801939

Tiring race, especially off the back of the middle. The first half of the map was a lot more foresty and had a lot more climb, and it was tough to carry speed into the second half of the race. It seems I managed to keep enough speed to get a goal placing, staying less than 10-20 seconds ahead of Peter and Austin. I'm happy with my performance. I did make one route choice mistake on number 2, another example where I need to think more at the beginning.

Easy Run warm up/down 3:46 [2] 0.55 km (6:51 / km) +7m 6:26 / km
shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801943

Middle - Red - Splits

Sprint - JWOC - Splits

Friday Apr 22, 2016 #

Strength 14:00 [3]

Easy Run 29:17 [3] 5.65 km (5:11 / km) +70m 4:53 / km
shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801930

Thursday Apr 21, 2016 #

Easy Run warm up/down 14:00 [2] 2.61 km (5:22 / km)
shoes: Inov-8 OROC 280

Orienteering 50:15 [3] *** 5.15 km (9:45 / km) +56m 9:15 / km
12c shoes: Inov-8 OROC 280

This is some difficult stuff. Found it hard to really get into the map and I kept finding control locations but it would take me a minute to find the control. Good thing there's another training.

http://www.movescount.com/moves/move102801896

Don't know what's happening here.

Easy Run warm up/down 5:28 [3] 0.93 km (5:53 / km)
shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801901

Orienteering 55:17 [3] *** 4.92 km (11:14 / km) +147m 9:47 / km
13c shoes: Inov-8 OROC 280

A lot better, went a little slower but I'm starting to understand the map a little better. I hit a lot of the controls, I missed #3 and found #4 thinking it was #3, made it awkward when I found Martin's dad heading to #5. Then I got within 10-20 meters of the control but I swear I didn't see it, so I spent several minutes standing still trying to figure where exactly I was. The thing is I was exactly where I suspected but the hill in front of me seemed too steep compared to the map. I relocated to the top of the hill and ran the spur, immediately finding it. Oh well.
http://www.movescount.com/moves/move102801925

Easy Run warm up/down 4:59 [2] 0.81 km (6:09 / km)
shoes: Inov-8 OROC 280

http://www.movescount.com/moves/move102801927

Tuesday Apr 19, 2016 #

Misc 1:00:00 [2]
shoes: Silver/Red Adidas Cleats

What a joke. Coach wasn't there, and we managed a half decent warmup and 20 minutes of scrimmage before a few of our players decided they would rather just shoot on the goal in the middle of our scrimmage because the game was too boring. Not sure how that works or why they're playing this sport. Left with four players willing to do some actual training, we played a 3 v 1 one touch possession game, a passing/volleying drill our coach taught us, and we ended on a 2 vs 2 scrimmage on small goals. Meanwhile half the team that was shooting leaves practice to do homework. This was a scheduled practice, and we were supposed to use it, this isn't some Sunday league. Talk about discipline, this team has just about none.

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