Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Mar 11, 2018:

activity

time

miles

Easy Run

4:19:36

33.32

(7:47)

53.63

(4:50)

375

Strength

1:49:03

Swimming

1:16:00

Total

7:24:39

33.32

53.63

375

[1-5]

6:08:39

1:41

0:00

» now

Sunday Mar 11, 2018 #

Easy Run 1:10:50 [3] 15.03 km (4:43 / km) +112m 4:33 / km
shoes: Adidas Pureboost DPR

54 minutes of normal long run, ten minutes of tempo at about 3:55/km to 4:10/km, and 6x 30 seconds fast.

Swimming 15:00 [0]

Near Fontainebleu, in France. Navigating here can probably get pretty rocky.

Google Maps 1
Google Maps 2
Google Maps 3
Bouldering video from the area
Map
Running Wild

Strength (Core) 16:00 [3]

First looked at a map from a 10mila training camp that took place yesterday in the woods southwest of this place, which can be found on the orienteering map. Google maps didn't offer much terrain to look at, but there's some good glimpses if you look in from the southeastern road.The Running Wild is here with my route.

Moved on to a sprint map. I think it's the women's course from a recent sprint cup in Helsinki. Had a look at the layout of the town on Google Maps, as per usual, and used Running Wild again.

Easy Run 40:27 [3] 8.5 km (4:46 / km) +46m 4:38 / km
shoes: Adidas Pureboost

Strength (Core) 18:00 [3]

Friday Mar 9, 2018 #

Easy Run 38:37 [3] 8.06 km (4:47 / km) +93m 4:32 / km
shoes: Adidas Pureboost DPR

This is slightly unrelated to the run but I might have an unexplained fear of deep lakes and rivers. Will investigate some more.

Felt strong, running up Fillmore still sucks.

Strength (Functional) 13:10 [3]

Thursday Mar 8, 2018 #

Strength (Core) 16:00 [3]

Swimming 18:00 [0]

Crossed the border from yesterday's map to north of Lugano, on a map on Cima di Medeglia (here on the map). Here's a vantage point looking up the hill on the southern side of the map. I think this point is on the road you can see in the southeast corner but the actual point is not on the map. This point, however, is on the map, just north of #6 on the hill with the arrow.

Here's the map and the Running Wild.

Wednesday Mar 7, 2018 #

Easy Run intervals 32:13 [4] 6.8 km (4:44 / km) +34m 4:37 / km
shoes: Adidas Pureboost DPR

Beware of accuracy of pace, GPS has flaws.
10x 1 minute with 1 minute rest
3:16 min/km
3:23
3:31
3:23
3:29
3:30
3:31
3:31
3:44
3:39
Disappointed by the drop on the last two, most likely bad acceleration on the 9th one.
6x 30 secs with 30 secs rest
3:20/km
3:17
3:27
3:48
3:35
3:18
Two more drops, need to maintain focus better.

Swimming 13:00 [0]

Running Wild for a course in northern Italy. Couldn't find the exact area on a map but tried to get an idea of the terrain from Parco Regionale Campo dei Fiori. Used a lot of reentrants and spurs to get around, worked backwards from the control by choosing large features near the smaller control-feature. The forest didn't look very nice to run in, so I avoided non-white forest when given the opportunity. In the tricky reentrant areas, used large rocks and prominent spurs. Control #18 offers quite an interesting route choice problem.

Tuesday Mar 6, 2018 #

Easy Run 33:31 [2] 6.05 km (5:32 / km)
shoes: Adidas Pureboost

Swimming 10:00 [0]

Set up a Running Wild for this map in Sweden, near Kristianstad. Slipped into google maps, figured out where the map is, and looked in from the nearest road. Simplified hills and contours, used trails where they offered good options, mostly ignored vegetation.

And very hooked on Como Te Atreves.

Strength (Core) 18:00 [3]

Monday Mar 5, 2018 #

Easy Run 43:58 [3] 9.19 km (4:47 / km) +90m 4:34 / km
shoes: Adidas Pureboost DPR

Took a lot of gravel to the face while heading against the wind. Going with the wind sucked too, it was cold and I was going faster than I wanted. Generally a tiring experience.

Strength (Functional) 12:53 [3]

C • Gravel 3

Strength (Core) 15:00 [3]

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