Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Feb 15, 2017:

activity	#	time	miles		km		+m
Orienteering	4	3:06:50	13.32		21.43		246
Easy Run	2	56:21	7.62	(7:23)	12.27	(4:36)	28
Strength	2	18:00
Total	7	4:21:11	20.94		33.7		274

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Wednesday Feb 15, 2017 #

Easy Run 33:09 [3] 7.28 km (4:33 / km) +21m 4:29 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move142880148

Lots of stoplights.

Strength 9:00 [3]

C • Lots of... 2

Tuesday Feb 14, 2017 #

Easy Run 23:12 [3] 4.99 km (4:39 / km) +7m 4:37 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move142743762

A bit of speed incorporated into the run, we ran a tiny bit more than a mile at normal pace, then two minutes of fast pace (~3'05-3'25 per k), a bit more than two minutes of slower pace, and another two minutes of fast pace (~3'15-3'25 per k). Rest of the run was cooldown. First time I was with the front group and ended with them, second time I dropped off a few metres in the last 30 or so seconds. Rest of the run was cooldown.

Sunday Feb 12, 2017 #

Orienteering race 15:51 [5] 3.0 km (5:17 / km) +63m 4:47 / km
shoes: Inov-8 OROC 280

I'm tired but we're done soon, so that's good. Hesitated several times near the middle because of control description checking shenanigans and being very nervous that there were distraction controls. There weren't, but I did lose some time in hesitation. 14th place in the end.

Orienteering race 14:45 [5] 2.89 km (5:06 / km) +63m 4:36 / km
shoes: Inov-8 OROC 280

Chase start, another fun race. I think I caught the guy in front of me, but it's hard to keep track on such weird loops. My memory is telling me I did. I really enjoyed the course and trying to catch whoever was in front of me and staying ahead of whoever was behind me. Ended up 11th, which is pretty consistent with how the rest of the weekend went.

Orienteering 15:00 [2]
shoes: Adidas Supernova

Run a quick loop while reading a map, then drop the map and do the controls. Did well but I had just eaten and was sore from everything else we've already done so it was slow.

Stage 4 - Setup - Elite Male - Splits

Stage 5 - Chase - Elite Male - Splits

Saturday Feb 11, 2017 #

Orienteering race 18:08 [5] 3.64 km (4:59 / km) +7m 4:56 / km
shoes: Inov-8 OROC 280

It was a bit of a struggle warming up for race, very tired, but ended up doing okay. There was a bit of a technical area halfway through, it was really fun.

Orienteering 40:00 [1]
shoes: Inov-8 OROC 280

Worked on route choices. Went really slow.

Orienteering race 8:37 [5] 2.53 km (3:24 / km)
shoes: Adidas Supernova

Ran a one-person forked relay race. Getting pretty tired at this point, kept Graham of Canada in my sights until the beginning of the third leg, but then I lost him. Things went pretty well though, I'm not really complaining. Made a train mistake near the end, I was running a leg chasing a few guys and even though I recognized that we were too far right I didn't fix it and ended up having to fix it after I'd lost time.

Edit: My bad, I was sounding his name out and tried my best, I believe it is actually Graeme.

Orienteering 18:00 [2]
shoes: Adidas Supernova

Control circle visualization.

Orienteering race 5:47 [5] 1.18 km (4:54 / km) +7m 4:46 / km
shoes: Inov-8 OROC 280

Two-person relay with Pia Blake.

Orienteering race 5:39 [5] 1.09 km (5:11 / km) +1m 5:10 / km
shoes: Inov-8 OROC 280

Race part 2. Good stuff, we did well, the park was rather snowy.

Stage 2 - Elite Male - Splits

Friday Feb 10, 2017 #

Event: Vancouver Sprint Camp 2017 & GVOC WJR - Winter Warrior Series #2

Orienteering race 16:19 [5] 3.57 km (4:34 / km) +70m 4:10 / km
shoes: Inov-8 OROC 280

First SI-Race of the weekend. It was an extremely urban race, I had a fast start but it kinda winded down when we climbed a hill in the latter half. Overall had a good race, I only made one mental mistake but recovered, still lost around 10 seconds. Put up a decent pace, dropped off a little after heading out of the city area and into the park area. Placed 9th out of 29.

2 AM

Orienteering 28:44 [3] 3.53 km (8:08 / km) +35m 7:45 / km
shoes: Adidas Supernova

Easy training exercise, did it as a group with Caroline, Siri, and Julia. We took turns leading, eventually ran into Emma Sherwood and she joined us. Nothing special for the first 9, then a corridor-o, then a line-o for the remaining controls. Did it nice and slow, was fun.

Stage 1 - Elite Male - Splits

Thursday Feb 9, 2017 #

Strength 9:00 [3]

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