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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  Orienteering21 14:13:29 63.9 102.84 880310c
  Easy Run15 5:35:20 32.95 53.03 274
  Swimming2 3:49:22 4.93 7.94 64
  Misc3 3:48:00
  Strength7 2:09:00
  Total39 29:35:11 101.79 163.81 1218310c

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Thursday Jun 30, 2016 #

Strength (Stretching) 11:00 [3]

Wednesday Jun 29, 2016 #

Easy Run intervals 44:56 [3] 7.37 km (6:06 / km)
shoes: Inov-8 X-Talon 190

8'52 warm up
1-2-3-2-1-2-3-2-1 (those are minutes, rest is the time of the previous interval)
3'00 cool down
Stomach cramps on the third and fourth 2, as well as second 3. Did breathing rhythms as I sprinted to keep it relatively under control.

Tuesday Jun 28, 2016 #

Note
(rest day)

Swimming 50:00 [1] 3.68 km (13:35 / km) +21m 13:13 / km

Titisee Part 1: The Walk Down to Titisee

Swimming 38:16 [1] 2.65 km (14:27 / km) +43m 13:22 / km

Part 2: Around the Lake and Through the Village

Swimming 21:06 [1] 1.61 km (13:06 / km)

Part 3: Bringing it Home

Strength (Core) 6:00 [3]

Monday Jun 27, 2016 #

Swimming 2:00:00 [1]

Touring Freiburg. I want to return later today because I found a sprint map of part of the city from a while back.

Orienteering 21:57 [3] 4.33 km (5:04 / km) +28m 4:55 / km
shoes: Inov-8 X-Talon 190

Not too disappointed because I was running with my backpack and I couldn't get the printer to oblige with printing the map landscape on an A4 piece of paper, so I ended up running on A5 by printing it portrait. Made it quite difficult.

Sunday Jun 26, 2016 #

Easy Run 31:23 [3] 6.5 km (4:50 / km) +49m 4:39 / km
shoes: Inov-8 X-Talon 190

Saturday Jun 25, 2016 #

Strength (Stretching) 10:00 [2]

Easy Run 22:04 [3] 4.29 km (5:09 / km) +14m 5:04 / km
shoes: Inov-8 X-Talon 190

Strength (Core) 9:00 [3]

Thursday Jun 23, 2016 #

Easy Run warm up/down 4:39 [3] 0.62 km (7:30 / km) +14m 6:44 / km
shoes: Inov-8 X-Talon 190

Orienteering 1:03:50 [3] 6.11 km (10:27 / km) +49m 10:03 / km
shoes: Inov-8 X-Talon 190

Relay

Orienteering 11:27 [3] 2.14 km (5:21 / km) +7m 5:16 / km
shoes: Inov-8 X-Talon 190

Sprint 1

Orienteering 7:39 [3] 1.73 km (4:25 / km) +14m 4:15 / km
shoes: Inov-8 X-Talon 190

Sprint 2

Orienteering 6:16 [3] 1.32 km (4:45 / km) +7m 4:37 / km
shoes: Inov-8 X-Talon 190

Sprint 3

Tuesday Jun 21, 2016 #

Note

Day 4 Update: throat closed off some more, swallowing water or other things hurts a lot. Small red bumps appeared yesterday on my left lower arm, it's hard to tell if it spread a little but I think it did.

Monday Jun 20, 2016 #

Note

Day three update: body feels weaker, headache got worse, and I've started coughing. Slept/rested in bed until noon not including breakfast, going for an orienteering walk as team trains.

Orienteering 36:21 [1] 2.17 km (16:45 / km) +21m 15:59 / km
shoes: Inov-8 X-Talon 190

Sunday Jun 19, 2016 #

2 AM

Orienteering warm up/down 1:10:00 [2]
shoes: Inov-8 OROC 280

Warmed up too early.
3 AM

Orienteering race (Lappee Jukola) 2:11:11 [5] *** 16.5 km (7:57 / km) +175m 7:33 / km
26c shoes: Inov-8 OROC 280

5 AM

Easy Run warm up/down 8:10 [3] 0.75 km (10:53 / km)
shoes: Inov-8 OROC 280

Saturday Jun 18, 2016 #

Event: Jukola 2016
 

Note
(sick)

I seem to have caught something. Having a lot of trouble swallowing, throat is in a lot of pain whenever I try, pains in both arms at the opposite side of the elbow and in the shoulders, slight headache two days in. Generally tired.
C • Before or after the race? 7

Friday Jun 17, 2016 #

Orienteering 48:48 [3] 6.83 km (7:09 / km) +63m 6:50 / km
shoes: Inov-8 X-Talon 190

Quite an inaccurate map.

Thursday Jun 16, 2016 #

10 AM

Orienteering 1:19:17 [3] *** 7.98 km (9:56 / km) +91m 9:24 / km
11c shoes: Inov-8 OROC 280

4 PM

Orienteering 32:15 [3] 3.61 km (8:56 / km) +21m 8:41 / km
shoes: Inov-8 X-Talon 190

Wednesday Jun 15, 2016 #

10 AM

Easy Run warm up/down 10:13 [3] 1.3 km (7:52 / km) +7m 7:39 / km
shoes: Inov-8 X-Talon 190

Easy Run intervals 36:26 [4] 5.26 km (6:56 / km) +14m 6:50 / km
shoes: Inov-8 X-Talon 190

200 0'32.2
200 0'30.8
On trails:
300 0'56.3
400 1'15.8
500 1'41.2
200 meter terrain intervals
0'56.2
0'54.5
0'58.7
1'00.2 (took a detour)
400 1'26.3
300 1'00.6
300 0'51.5
200 0'30.1
200 0'34.3
11 AM

Easy Run warm up/down 7:32 [1] 0.53 km (14:13 / km) +7m 13:20 / km
shoes: Inov-8 X-Talon 190

Strength 45:00 [3]
shoes: Inov-8 X-Talon 190

5 PM

Orienteering 44:01 [3] *** 5.16 km (8:32 / km) +56m 8:05 / km
10c shoes: Inov-8 OROC 280

C • Flagged route 2

Tuesday Jun 14, 2016 #

2 PM

Orienteering 45:49 [3] *** 5.19 km (8:50 / km) +56m 8:23 / km
11c shoes: Inov-8 OROC 280



Creds to Anton for designing this wonderful course!

Analysis:
1. Worked on getting into the map, once I found the really rocky spur the rest of the leg was a cake walk. Bare rock looks really mossy.
2. Going against the grain on this one put me off my groove a little, but I found the control all right.
3. Not many obvious features to navigate off of. Crossed a marsh riddled with rocks that were hard to identify and a trail, but once I got close to the hill I hit it alright.
4. Struggled with this one. There was no streamer and it seems I turned back to look at the cliffs a little to early.
5. Found a mini control I wasn't supposed to find and thought it was my control, hence the stopping short of the control.
6. Straightforward. Aimed off into the marsh near the control and attacked from there.
7. Got to the uncrossable cliff alright, then ran down the reentrant as planned. The marsh area was unclear, and due to a compass mistake I turned 90 degrees. As a result, I didn't follow to marsh towards the control and instead followed a marsh-like water ditch that flowed between cliffs that I couldn't find on the map. Upon review, the map is starting to make quite a bit more sense. Tried to get to the water to reorient, which took a lot longer than it should have. Overall, lost a lot of time because I lost contact for a few seconds. I even knew where I was but I failed to noticed my compass mistake.
8. Angry dog on the trail, so didn't take the trail. Also struggled to find this one after looking on the wrong bare rock.
9. Down to trail, followed the trail down to around halfway (it was surprisingly visible), ran along the marsh, around the hill, hit the trail, attacked the control.
10. Stayed near the marsh and compassed to the road, then took a trail from the road that brought me near the control. Faster route that I didn't see that Colin saw was the trail going to the right around the marsh. I'm pretty sure that's the best route.
11. Hesitation near the control circle.
4 PM

Easy Run warm up/down 7:00 [3] 1.11 km (6:18 / km) +7m 6:07 / km
shoes: Inov-8 X-Talon 190

Easy Run (Acceleration) 8:04 [3] 1.61 km (5:01 / km)
shoes: Inov-8 X-Talon 190

Strength 25:00 [3]

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

Sunday Jun 5, 2016 #

Strength (Core) 8:00 [3]

Easy Run 40:33 [3] 7.96 km (5:06 / km) +78m 4:51 / km
shoes: Inov-8 X-Talon 190

Saturday Jun 4, 2016 #

Misc warm up/down 20:00 [2]

Misc 1:00:00 [3]

Thursday Jun 2, 2016 #

Misc warm up/down 30:00 [2]

Misc (Game) 48:00 [5]

We won 2-0 against top of the league! Now all we need to do is hold that form.

Wednesday Jun 1, 2016 #

Easy Run warm up/down 16:38 [2] 2.08 km (8:00 / km)

Easy Run intervals 46:20 [4] 7.39 km (6:16 / km)

4x(200, 400, 200), rest is same distance jog as each interval, four minutes rest in between sets.

(0'31.9, 1'14.5, 0'31.2)
(0'31.4, 1'14.5, 0'32.8)
(0'33.2, 1'13.0, 0'33.8)
(0'34.4, 1'13.1, 0'34.4)

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