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Training Log Archive: Thompass

In the 7 days ending Aug 30, 2020:

activity # timemileskm+m
  Easy Run7 4:10:31 27.37(9:09) 44.06(5:41) 440
  Strength2 2:00:00
  Orienteering3 1:58:54 9.7(12:16) 15.61(7:37) 578
  Total9 8:09:25 37.07 59.66 1018
  [1-5]7 6:09:25

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MoTuWeThFrSaSu

Sunday Aug 30, 2020 #

11 AM

Easy Run 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.

Easy Run 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

Easy Run 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.

Easy Run 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

Easy Run 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
C • 3 2

Easy Run 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

Easy Run 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
C • Pre-race job 1

Wednesday Aug 26, 2020 #

11 AM

Easy Run 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

Easy Run 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

Easy Run 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.

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

C • Interesting course 2

Easy Run 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

Easy Run 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

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