Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Easy Run	5	4:20:28	20.26		32.61		98
Misc	2	2:53:00
Orienteering	1	1:08:25	7.46	(9:11)	12.0	(5:42)
Strength	3	1:02:00
Total	7	9:23:53	27.72		44.61		98

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Sunday Mar 26, 2017 #

Orienteering 1:08:25 [3] 12.0 km (5:42 / km)
shoes: Inov-8 OROC 280

Distance is a guess in the dark, so I guessed my pace which is slightly easier. Lost by 5 seconds to Justin. Will elaborate (probably) later.

[Edit:] Changed distance based on Justin's comment.
[Edit 2:] 5:42 per k sounds hella fast, the course was pretty much all trails but that still sounds unlikely. A little doubt there.

C • Nice Job - You Fast 4

Misc 1:00:00 [3]

Misc 46:00 [3]

Strength 7:00 [3]

Misc 7:00 [3]

Saturday Mar 25, 2017 #

Easy Run warm up/down 8:00 [2]

Easy Run warm up/down 10:00 [3]

Easy Run race (4x8) 2:10 [5] 0.8 km (2:42 / km)
shoes: Saucony Vendetta

Pardon me? What? How is that even possible?
We were in the slow heat but got 4th overall. Frustrating though because our last runner was alone and dropped the pace in the third 200 a little and we had to shout at him a little. 0.25 seconds behind third place, 2 seconds behind second place, so second place was frustratingly doable. 8'54.37 final time.

C • Awesome 2

Easy Run warm up/down 7:30 [2]

Friday Mar 24, 2017 #

Easy Run 36:57 [3] 7.47 km (4:57 / km) +49m 4:47 / km
shoes: Adidas Supernova

Strength (Weight Room) 25:00 [3]

Thursday Mar 23, 2017 #

Misc 1:00:00 [3]

Wednesday Mar 22, 2017 #

Easy Run warm up/down 6:56 [3] 1.5 km (4:37 / km) +7m 4:31 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move148084438

Easy Run intervals 47:01 [3] 8.44 km (5:34 / km)
shoes: Adidas Supernova

4x500, then 4x400. Really bad communication from our captain's, at first they said we were doing 2 sets of 400s, then right after the warm-up they said one set of 500s and hills, so I kicked pretty hard on the last 500. Then they told us we still had a set of 400s...not very happy, they need to communicate a heck of a lot better because that was annoying.
500s were 1'30, 1'33, 1'32, 1'30. 400s were 1'11, 1'16, 1'14, 1'12.

http://www.movescount.com/moves/move148084444

C • Captains 2

Easy Run hills 16:42 [3] 2.1 km (7:57 / km)
shoes: Adidas Supernova

And also hills. Because why not? I think we were heading back and we saw Krupa with his truck at one of the hills, we did 10 hill sprints.

http://www.movescount.com/moves/move148084449

Easy Run 4:00 [3] 0.79 km (5:04 / km) +7m 4:51 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move148084451

Finally done with that business, absolutely exhausted.

Strength (Weight Room) 25:00 [3]

Lol just kidding not done yet.

Strength 5:00 [3]

Tuesday Mar 21, 2017 #

Easy Run 35:56 [3] 7.77 km (4:37 / km) +28m 4:33 / km
shoes: Adidas Supernova

Monday Mar 20, 2017 #

Easy Run warm up/down 35:00 [2]

Easy Run race (4x800) 2:21 [5] 0.8 km (2:56 / km)
shoes: Saucony Vendetta

Not the best first race of the season, but I'm also not too disappointed. Right around where I expected to finish and I think I can build on this pretty well. Team finished second by 8 seconds.

C • nice 1

Easy Run warm up/down 13:06 [1] 2.14 km (6:07 / km) +7m 6:01 / km
shoes: Adidas Supernova

Easy Run warm up/down 25:00 [2]

Easy Run race 2:19 [5] 0.8 km (2:54 / km)
shoes: Saucony Vendetta

Ran the open 8 as well, did a little better. Paced off a team mate with a usual time of 2'19 who got a 2'18 today. Both got beaten by two sprinter type guys who built a massive lead over the first 400 and somehow stumbled into the finish with a 2'16 or so. I mean, I suppose it's a strategy, and if it works, it works.

Easy Run warm up/down 7:30 [2]

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