Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Easy Run	19	12:42:35	66.43		106.91		879
Strength	20	5:54:20
Orienteering	7	3:41:36	24.48	(9:03)	39.4	(5:37)	900
Swimming	10	3:34:00	1.32		2.13
Total	28	25:52:31	92.24		148.44		1779
[1-5]	27	22:38:31

1:49

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Saturday Mar 31, 2018 #

Strength (Core) 16:00 [3]

Relieving boredom

Thursday Mar 29, 2018 #

Note

Well that was a party, I'm just gonna chill. Luckily no homework other than the last chapter of chem (FINALLY) so I'll just do that much, much later.

Wednesday Mar 28, 2018 #

Easy Run 33:30 [3] 8.18 km (4:06 / km) +46m 3:59 / km

First kilometer is a little slower because it took me a bit to decide that I wanted to go fast. Tomorrow I get my wisdom teeth out, so I figured I might as well go harder today seeing as I'll be out of commission.

C • Tooth Ache 2

Strength (Core) 16:00 [3]

Strength (Functional) 12:27 [3]

Tuesday Mar 27, 2018 #

Easy Run 46:44 [3] 9.07 km (5:09 / km) +112m 4:51 / km
shoes: Adidas Pureboost DPR

Just awful, really. I called up Willow River to check on conditions, and sure enough, the skiers have left the park because the trails are disappearing rapidly in the 50 degree weather. Starting off, the snow covered the trail enough so that I wasn't even on it for a bit, I was guessing my way through some of the woods to pick up the trail. The sun has been melting everything, but now what's left is a slushy, slidy, unforgiving mess that turned what I wanted to be a fast run into a strength workout. Every once in a while I would hit a 5 meter section of pure, gravel-laden bliss and my pace would shoot up, but then it was back to the drudgery. I thought about turning around at the waterfall, but it didn't seem like an inviting option. Besides, the section after that was a hilly, forested area that makes up some of the best running in the park. Here's the thing about hills. They have angles. The sun shines at angles and should shine on the hills long enough and directly enough, without much interference from trees, to melt the snow enough to give me a grip. All the hills are east/west oriented so the placement of the sun shouldn't really be a problem. If someone could educate me on the optimal conditions for melting snow on a hill, that would be great. Does the snow melt better from the west because it's later in the day and the temperatures are higher then? I ask because pretty much every downhill faced west while uphills faced east. The downhills were great, but I couldn't give a flying fishstick if it was slippery or not on the downhill. The uphills, apparently, havent seen a lick of sunshine in the last few weeks. Every single one of them. Doesn't matter which way they were facing, they had magically avoided the sun's rays. You know those math problems in grade school where the slug is climbing out of a well and it crawls up four inches but slides back one and you need to find how long it takes to leave the well? Too relatable. But eventually, I left the forest near the top of the uphill section to cross the plains. Everybody loves plains; the snow is the first to melt there, it's nice and open, you can see the grass...it was a great time.

Just kidding. The snow has melted all right, but it turns out the water doesn't really have anywhere to go, it's too cold to evaporate. So it just sits there, in the dips of the trail, apparently trying to start it's own ecosystem. These things were three or four inches deep with no way around other than through. At least all the mud from last week is off my shoes. I'm approaching the final stretch at this point, and it's just a bloody battle to get back. I'm sliding right and left every few steps and the snow is completely unstable, and all I want here is to get a grip. Eventually I stumble into the parking lot and it's done. I'm gonna just stay away from Willow River for a while.

Oh I saw a black bear cub and a dog attacked it I got the crap out of there don't know how it ended. No worries I wasn't too close to it.

C • Slip and Slide Fun 6

Strength (Core) 16:00 [3]

Monday Mar 26, 2018 #

Strength (Core) 16:00 [3]

Sunday Mar 25, 2018 #

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

Orienteering race 28:03 [5] 5.54 km (5:04 / km) +128m 4:32 / km
shoes: VJ Sports Bold

Overall need to enter the circle more confidently and identify the feature earlier, and 13 was generally a pretty poor execution when there's a spur that guides you straight in. Sometimes my compass is very good, sometimes not, so lots of room for improvement there.

Easy Run warm up/down 10:00 [2]

Middle - Red - JWOC Trials - Splits

Saturday Mar 24, 2018 #

Easy Run warm up/down 20:00 [2]

Orienteering race 52:16 [5] 10.26 km (5:06 / km) +217m 4:36 / km
shoes: VJ Sports Bold

Other than the unfortunate mispunch, it was a strong race. I can identify two significant mistakes. I left 8 at a bad angle, and heading up the reentrant with the trail in it, I thought I was in the other reentrant with the trail in it just to the left. Control exits weren't a large source of error over the course of the weekend, but weeding them out when they do happen is important. The second mistake is a thought-process mistake to 18. I liked the approach from the trail up the reentrant, and the navigation looked a lot easier. Recognizing that the terrain allowed for great compass accuracy and vision would have saved me the route choice mistake.

Easy Run warm up/down 9:00 [2]

Long - Red - JWOC Trials - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2

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

Orienteering race 13:30 [5] 2.97 km (4:33 / km) +24m 4:22 / km
shoes: Adidas Pureboost DPR

I put my route on RouteGadget.

Easy Run warm up/down 15:00 [2]

Strength (Core) 6:00 [3]

Sprint - Red - JWOC Trials - Splits

Thursday Mar 22, 2018 #

Note

How do I put rest at intensity 5

Wednesday Mar 21, 2018 #

Easy Run warm up/down 20:00 [1]

Easy Run race (3k Time) 10:44 [5] 3.05 km (3:31 / km)
shoes: VJ Sports Bold

The track wasn't 400 meters long so we did some math, ran more than 3k to calculate some kind of 3k time. It was a tough track, narrow and very wet.

Easy Run warm up/down 25:00 [1]

Orienteering race 29:35 [4] 5.47 km (5:24 / km) +98m 4:58 / km
shoes: VJ Sports Bold

left the map somewhere so I'll get this up later. Maybe just the routegadget we'll see.

I slipped and fell hard, limped for a couple controls but my endorphin buddies helped me out. Rest tomorrow.

Easy Run warm up/down 8:00 [1]

Strength (Core) 16:00 [3]

Urban Middle - Red - Splits

Monday Mar 19, 2018 #

Easy Run warm up/down 20:00 [2]

Orienteering race 28:42 [4] 5.28 km (5:26 / km) +71m 5:06 / km
shoes: VJ Sports Bold

5.0 km ATCF

Easy Run warm up/down 7:00 [2]

Strength (Core) 16:00 [3]

Middle - Red - Splits

Sunday Mar 18, 2018 #

Easy Run warm up/down 30:00 [2]

Orienteering race 34:39 [4] 4.89 km (7:05 / km) +147m 6:10 / km
shoes: VJ Sports Bold

4.3 km ATCF

Easy Run warm up/down 10:00 [2]

Middle - Red - Splits

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1

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

Orienteering race 34:51 [4] 4.99 km (6:59 / km) +215m 5:45 / km
shoes: VJ Sports Bold

4.4 km ATCF

Easy Run warm up/down 6:00 [2]

Strength (Core) 16:00 [3]

Middle - Red - Splits

Friday Mar 16, 2018 #

Strength (Core) 17:00 [3]

Thursday Mar 15, 2018 #

Easy Run 38:07 [4] 8.16 km (4:40 / km) +63m 4:30 / km
shoes: Adidas Pureboost DPR

6 minutes warmup
4x 3 minutes off 90 seconds jog
(3:41/km, 3:59, 3:54, 3:48) poor route choice, second two were uphill
10x 30 on 30 off
(3:12/km, 3:29, 3:28, 3:06, 3:39, 3:18, 3:32, 3:22, 3:25, 3:20)
Really doubting these paces, don't trust the accuracy of the watch over 30 seconds.
Cooldown

Swimming 20:00 [0]

Lipica Open Day 5, Running Wild, Google Street View exactly where control 10 is

I believe this next one is near Bocsa, which is extremely JWOC relevant terrain.
Tavaszi Boróka Kupa 1. nap, Running Wild

Wednesday Mar 14, 2018 #

Strength (Core) 18:00 [3]

Postponing running workout until tomorrow, going to do light agility and dynamics but I won't log it. Woke up off-beat and didn't get back into the rhythm, better night of sleep should fix things up.

Strength (Functional) 12:20 [3]

Tuesday Mar 13, 2018 #

Easy Run 55:36 [3] 11.71 km (4:45 / km) +137m 4:29 / km
shoes: Adidas Pureboost DPR

Swimming 38:00 [0]

Lipica Open Day 2 2018 Map (southern Slovenia, almost Croatia)

Regensburger OL-Tour 2018, classic Germany with barely any Streetview access but here's a dog chilling where you get the bonus of looking at some forest from the region. There are rides and trails all over the normal map for this meet, but they removed them for the advanced courses.

For this next one (France), I looked through all sorts of terrain in the region the map is in without pinpointing the exact spot, but I couldn't get a good grasp of what it's like, I found a large variety. If you want a look, it's about halfway between Toulon and Manosque, near Brignoles. This one gets a Running Wild, although I spent more time looking at the actual runner's route.

Another French map to round off the bunch, this one is a lot nicer. Here's a beautiful view of what I hope is the terrain. The map and Running Wild to match are here.

Monday Mar 12, 2018 #

Swimming 25:00 [0]

Looking at my Jukola run from last year to see where I could have made improvements. Found a lot.

Other armchair
More armchair

Strength (Core) 20:00 [3]

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]

Saturday Mar 10, 2018 #

Swimming 20:00 [0]

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]

Sunday Mar 4, 2018 #

Easy Run 35:52 [3] 7.57 km (4:44 / km) +84m 4:29 / km
shoes: Adidas Pureboost

It almost felt normal, wow

C • yeet 2

Saturday Mar 3, 2018 #

Swimming 20:00 [1] 2.13 km (9:23 / km)
shoes: Adidas Pureboost

Hiking is a bit of a stretch. Physically I feel good, it's the dang coughing

Swimming 15:00 [0]

Running Wild on the NM Long from 2017 and compared to Alan Cherry.

Easy Run 27:26 [3] 5.54 km (4:57 / km) +62m 4:41 / km
shoes: Adidas Pureboost DPR

Went surprisingly well for a first day back, I'm still hacking but it was very manageable during the run. I was quite tired at the end though.

Strength (Core) 18:30 [3]

Friday Mar 2, 2018 #

Strength (Core) 19:00 [3]

Thursday Mar 1, 2018 #

Swimming 20:00 [0]

Watched some of this video before picking routes and comparing to Lundanes and Gueorgiou here

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