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Training Log: Thompass

In the last 7 days:

activity # timemileskm+m
  Easy Run9 4:01:41 26.33(9:11) 42.38(5:42) 615
  Quality Orienteering2 30:39 4.86(6:19) 7.82(3:55) 45
  Orienteering1 21:57 2.15(10:13) 3.46(6:21) 52
  Total10 4:54:17 33.34(8:50) 53.65(5:29) 712
  [1-5]10 4:49:19
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WeThFrSaSuMoTu

Monday May 27 #

5 PM

Easy Run 40:05 intensity: (35 @0) + (7:54 @1) + (29:37 @2) + (1:59 @3) 7.44 km (5:23 / km) +162m 4:52 / km
ahr:124 max:143 shoes: Saucony Guide 16

Sunday May 26 #

8 AM

Easy Run 11:44 intensity: (31 @0) + (1:35 @1) + (9:03 @2) + (35 @3) 2.02 km (5:48 / km) +36m 5:20 / km
ahr:126 max:143 shoes: Saucony Guide 16

ACTIVATE
2 PM

Easy Run 17:55 intensity: (13 @1) + (7:31 @2) + (7:43 @3) + (2:28 @4) 3.0 km (5:58 / km) +29m 5:41 / km
ahr:140 max:170 shoes: New Balance 1500v6

Quality Orienteering 17:12 intensity: (23 @0) + (3 @1) + (2:00 @2) + (2:46 @3) + (1:01 @4) + (10:59 @5) 4.31 km (3:59 / km) +40m 3:49 / km
ahr:170 max:196 shoes: New Balance 1500v6

Screenshot 2024-05-26 190056

Corrected for distance and climb, it looks a bit better. The bonk hit me very hard coming across the bridge. I hit all my goals for this race, so I am reasonably happy. Lost time on wrong route to 23, then didn't see first stairs to 24, I really struggled to read the dual level so I looked up and saw the gap existed in real life and said okay, I know where the stairs are at the back, so we just go there. That's what I get for that, lazy reading. Similarly duped with the closed gate to 21, but there the routes are similar distances and I wasn't punished. Back to the drawing board we go. Shame about missing Italy, but that's life.

--

My first time getting to pull this out for an international non-quali, exciting. Apparently I found the maximum character limit. So just me it is.

Name12345678910111213141516171819202122232425FinishActual TimeExpected Time
Thomas Laraia-0:01-0:03-0:02-0:03-0:01-0:010:00-0:020:060:03-0:020:010:010:01-0:010:000:020:000:000:010:020:000:000:160:06-0:0117:1216:47
Thomas Laraia_split0:320:310:110:510:330:220:181:200:190:440:320:120:222:050:380:201:030:340:380:191:070:390:580:501:060:08nannan

Easy Run 11:57 intensity: (7 @1) + (9:34 @2) + (1:58 @3) + (18 @4) 1.83 km (6:31 / km) +11m 6:19 / km
ahr:134 max:169 shoes: New Balance 1500v6

Saturday May 25 #

2 PM

Easy Run 18:20 intensity: (1:21 @0) + (10:25 @1) + (6:10 @2) + (24 @3) 2.34 km (7:49 / km)
ahr:113 max:143 shoes: Saucony Guide 16

Scouting the area
5 PM

Easy Run 30:34 intensity: (16 @0) + (1:08 @1) + (7:31 @2) + (19:38 @3) + (2:01 @4) 6.32 km (4:50 / km) +132m 4:23 / km
ahr:141 max:161 shoes: Saucony Guide 16

Not often I get to do this for just a normal run, but makes it easier to find later.

Takeaways:
- Take a wider scope at the beginning, identify legs that need more time to plan.

Friday May 24 #

9 AM

Easy Run 13:33 intensity: (15 @0) + (4:33 @1) + (8:41 @2) + (4 @3) 2.1 km (6:27 / km) +23m 6:08 / km
ahr:120 max:140 shoes: Saucony Guide 16

I knew that the second day after poor rest could spell trouble, but I was hopeful that I could avoid it with some extra hours sleep. Nope, leg vibes aren't that good, but we will do our best.
2 PM

Easy Run 14:35 intensity: (22 @0) + (23 @1) + (6:13 @2) + (5:53 @3) + (1:44 @4) 2.6 km (5:37 / km)
ahr:139 max:175 shoes: New Balance 1500v6

Quality Orienteering 13:27 intensity: (16 @1) + (6 @2) + (1:09 @3) + (1:56 @4) + (10:00 @5) 3.5 km (3:50 / km) +5m 3:49 / km
ahr:176 max:192 shoes: New Balance 1500v6

One to forget. Mispunched, I know I went to control but we all know it's our responsibility to make sure the punch goes. Couldn't hear it over the thunder and hail anyway. Didn't feel like my legs got turning at any point. My time was terrible, struggled to read the maze or make decisions, bad vibes all around. Gonna be some heavy hitting analysis later.

--

I think I got the balance totally wrong today, too much time reading without pushing. Looks like a really complex map, but the routes themselves are quite easy to see, and then its just a question of committing. I was just struggling to commit and reading the whole time, and feel like I didn't really spend any time in upper gear. I feel like this is one of my critical weaknesses, I only made one real route choice mistake today, and I finish the race completely off the pace, this is a very familiar feeling. It tends to happen when the route options are quite long and look complex, and it gives me a lot of time to overthink the leg while I'm running and not push. Need to consciously focus on this weakness during the race, and maybe rethink my prerace to get me there. Such a frustrating race, I feel very exposed.

--

Name12345678910111213141516171819202122FinishActual TimeExpected Time
Laraia Thomas-0:010:01-0:01-0:01-0:01-0:040:030:000:000:000:010:00-0:020:02-0:020:010:010:01-0:010:000:000:000:0013:2713:30
Laraia Thomas_split0:371:430:100:090:191:200:570:090:380:130:160:450:471:450:170:140:560:310:420:300:100:130:06nannan


I would class 7 as a route choice mistake, and the one I thought was a route choice mistake to 14 was fine. Really shocking me a bit honestly, I was systematically too slow throughout the race.

Takeaways:
- Read and decide quickly. Train this in running sessions.
- Push, push, push, push, be strategic about it, but push

Thursday May 23 #

6 AM

Note

We ride at dawn
2 PM

Orienteering 21:57 intensity: (12 @0) + (1:07 @1) + (14:42 @2) + (5:56 @3) 3.46 km (6:21 / km) +52m 5:54 / km
ahr:131 max:154 shoes: Saucony Guide 16

At the model round the school. Bit hard to read. Legs a little guff.
6 PM

Easy Run 22:13 intensity: (12 @0) + (2:39 @1) + (17:13 @2) + (2:09 @3) 3.84 km (5:47 / km) +75m 5:16 / km
ahr:127 max:149 shoes: Saucony Guide 16

Easy jog. Legs are gonna accept that they are loose. Won't take any other answer.

Wednesday May 22 #

6 PM

Easy Run 1:00:45 intensity: (51 @0) + (10:05 @1) + (45:43 @2) + (4:06 @3) 10.88 km (5:35 / km) +148m 5:14 / km
ahr:125 max:142 shoes: Saucony Peregrine 13

Seat and meadows, feeling alright. Rainy as anything. Working hard on a presentation and we're coming in tight on the deadline, so will be a balancing act the next two days. But should be fine.

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