Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Jun 12, 2016:

activity	#	time	miles	km	+m
Orienteering	11	4:14:38	24.71	39.77	292	252c
Misc	1	1:10:00
Easy Run	5	51:22	3.89	6.26	84
Strength	1	15:00
Total	16	6:31:00	28.6	46.03	376	252c

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Sunday Jun 12, 2016 #

9 AM

Orienteering warm up/down 15:00 [3]
shoes: Inov-8 X-Talon 190

10 AM

Orienteering race (Qualifier) 15:01 [3] *** 2.67 km (5:37 / km) +7m 5:33 / km
16c shoes: Inov-8 X-Talon 190

Woops figured out that if I changed the pictures a bit you can click on it and it brings you to the doma! So there's that now!

Orienteering warm up/down 2:07 [3]
shoes: Inov-8 X-Talon 190

1 PM

Orienteering warm up/down 23:53 [3]
shoes: Inov-8 X-Talon 190

Orienteering race 16:51 [5] *** 2.89 km (5:50 / km) +28m 5:34 / km
15c shoes: Inov-8 X-Talon 190

Saturday Jun 11, 2016 #

10 AM

Orienteering (Directions) 9:43 [3] *** 2.29 km (4:15 / km)
19c shoes: Inov-8 X-Talon 190

Easy Run warm up/down 3:11 [3]
shoes: Inov-8 X-Talon 190

11 AM

Orienteering 25:16 [3] *** 5.5 km (4:36 / km) +42m 4:25 / km
6c shoes: Inov-8 X-Talon 190

Orienteering 1:19 [3] *** 0.28 km (4:42 / km)
6c shoes: Inov-8 X-Talon 190

Orienteering 1:33 [3] *** 0.22 km (7:03 / km)
8c shoes: Inov-8 X-Talon 190

Orienteering 1:24 [3] *** 0.27 km (5:11 / km)
7c shoes: Inov-8 X-Talon 190

Orienteering 1:26 [3] *** 0.33 km (4:21 / km)
6c shoes: Inov-8 X-Talon 190

5 PM

Orienteering race 13:11 [4] *** 3.11 km (4:14 / km) +28m 4:03 / km
19c shoes: Inov-8 X-Talon 190

6 PM

Easy Run warm up/down 4:38 [3] 0.5 km (9:16 / km) +7m 8:40 / km
shoes: Inov-8 X-Talon 190

Friday Jun 10, 2016 #

10 AM

Orienteering 2:04 [3] *** 0.3 km (6:53 / km)
13c shoes: Inov-8 X-Talon 190

Micro o x3

Orienteering 1:52 [3] *** 0.34 km (5:29 / km)
10c shoes: Inov-8 X-Talon 190

Orienteering 2:44 [3] *** 0.3 km (9:07 / km)
12c shoes: Inov-8 X-Talon 190

11 AM

Orienteering 7:29 [3] 0.69 km (10:51 / km) +19m 9:32 / km
shoes: Inov-8 X-Talon 190

Uphill map reading.

Orienteering 1:00 [3]
shoes: Inov-8 X-Talon 190

Maze-O x3

Orienteering 1:07 [3] ***
10c shoes: Inov-8 X-Talon 190

Orienteering 59 [3] ***
8c shoes: Inov-8 X-Talon 190

12 PM

Orienteering 9:29 [3] 1.9 km (4:59 / km)
shoes: Inov-8 X-Talon 190

I keep not using my watch....

This one is an actual sprint.

4 PM

Orienteering 7:43 [3] *** 1.54 km (5:01 / km) +28m 4:36 / km
7c shoes: Inov-8 X-Talon 190

Partner relay part one.

Orienteering 7:32 [3] *** 1.62 km (4:39 / km) +28m 4:17 / km
7c shoes: Inov-8 X-Talon 190

Part two

Orienteering 7:58 [3] *** 1.68 km (4:45 / km) +21m 4:28 / km
10c shoes: Inov-8 X-Talon 190

Part three

5 PM

Easy Run warm up/down 2:56 [3] 0.32 km (9:10 / km)
shoes: Inov-8 X-Talon 190

6 PM

Strength (Core and Stetching) 15:00 [3]

Thursday Jun 9, 2016 #

Event: Boston Sprint Camp 2016

Orienteering 6:47 [3] *** 0.95 km (7:08 / km) +7m 6:53 / km
5c shoes: Inov-8 X-Talon 190

Started my watch at the second start. Exercise: absorb all the details.

Orienteering 5:46 [3] *** 1.43 km (4:02 / km)
6c shoes: Inov-8 X-Talon 190

Exercise 2: Routes, flow, look ahead at the right time.

Orienteering 6:01 [3] *** 1.5 km (4:01 / km) +7m 3:55 / km
7c shoes: Inov-8 X-Talon 190

Exercise 3: Looking ahead

Orienteering 5:55 [3] *** 1.38 km (4:17 / km)
4c shoes: Inov-8 X-Talon 190

Exercise 4: reading the whole leg.

Orienteering 8:12 [3] *** 1.95 km (4:12 / km) +7m 4:08 / km
10c shoes: Inov-8 X-Talon 190

All four exercises together.

Orienteering 23:23 [3] 3.16 km (7:24 / km) +35m 7:01 / km
20c shoes: Inov-8 X-Talon 190

Contour-only sprint map that Isak designed, very cool. There were definitely a few moments where I doubted myself, it's hard sometimes to overlay the contours onto roads, parking lots, soccer fields, etc.

Orienteering 21:53 [3] *** 3.47 km (6:18 / km) +35m 6:00 / km
21c shoes: Inov-8 X-Talon 190

The final sprint of the afternoon, this was a flat-out competition. I did okay, ended up fourth behind Michael, Giacomo and Will E, in that order, and I think I did pretty well executing the course.

Easy Run warm up/down 4:52 [3] 0.59 km (8:15 / km) +7m 7:47 / km
shoes: Inov-8 X-Talon 190

Tuesday Jun 7, 2016 #

Misc warm up/down 30:00 [3]

Misc (Game) 40:00 [5]

My final game this season ended with a 1-0 win under our belt that shoots us back up to mid table. We made a few personnel changes in the team and we have been reaping the rewards. If we keep this up, good things. I hope they continue to play well with one less right winger though.

Monday Jun 6, 2016 #

Easy Run warm up/down 8:27 [3] 1.13 km (7:29 / km)
shoes: Inov-8 OROC 280

Easy Run hills 27:18 [4] 3.72 km (7:20 / km) +70m 6:42 / km
shoes: Inov-8 X-Talon 190

http://www.movescount.com/moves/move108701423

3x90 seconds (60 uphill, 30 flat)
3x80 seconds on a much steeper and rockier, but shorter, hill (45 uphill, 35 flat)
2x45 seconds, all uphill on the steep hill.

It was supposed to be 4x45, but it was raining hard and it was a little draining energy-wise. The hill at the end that took exactly 45 seconds when I tested it the first few times ended up taking me 41 seconds the first time and the same distance took me 50 seconds the second time.

C • River Falls 2

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