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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending May 29, 2019:

activity # timemileskm+mload
  Orienteering4 3:32:20 17.54(12:07) 28.22(7:31) 782193.0
  Running8 2:24:03 16.04 25.82 207101.3
  Core4 52:0023.5
  Stretching1 40:00
  Cross Training1 30:0015.0
  Total16 7:58:23 33.58 54.04 989332.9
  [1-5]14 7:13:23

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ThFrSaSuMoTuWe

Wednesday May 29, 2019 #

10 AM

Stretching 40:00 [0]

7 PM

Running warm up/down 10:05 [2] 1.83 km (5:31 / km) +23m 5:11 / km
shoes: VJ Bolds

8 PM

Orienteering 56:16 [2] 6.68 km (8:25 / km) +277m 6:59 / km
shoes: VJ Bolds

A more physical training than yesterday, was slower despite trying about as hard. Was slowed down because I was making the course as I went along, kind of getting an idea of where I wanted to go then choosing the controls to do that. Was not quite good on the first hill with four controls, but I got a lot better afterwards. Will be interesting to do some faster O.

Quickroute

I was wondering why I was so bad to 3 before I realized I forgot to add a control in Purple Pen so here's the updated version where things make more sense.

Tuesday May 28, 2019 #

3 PM

Running warm up/down 10:04 [2] 1.87 km (5:23 / km) +5m 5:19 / km
shoes: Adidas Ultraboost

Running 6:00 [1]

Running intervals 41:03 [4] 7.63 km (5:23 / km) +8m 5:21 / km
shoes: Adidas Ultraboost

6x 200, 400, 200 with 45s rest, 2 mins between sets, then 1k cooldown.

Got a good speed session down on a very nice track, legs just about popped during the last 400 but pushed that and the last 200 out with decent pace. Was going to go to Helsinki city centre after but didn't, maybe tomorrow.
4 PM

Core (PT) 5:00 [0]

Monday May 27, 2019 #

8 PM

Orienteering 40:14 [2] 5.02 km (8:01 / km) +117m 7:11 / km
shoes: X-Talon 230

Sorvalampi Iltarastit

Wow those are some lovely forests. Took it slow because I didn't want to feel hopeless on day one, focused on some solid nav and did quite well. Two moments where I climbed a small hill I shouldn't have and I had to scramble down a large cliff because of poor route choice but the nav was still quite good. Happy business, hope to acclimate pretty quickly.

3DRerun / Quickroute
11 PM

Core (Core) 15:00 [2]

Sunday May 26, 2019 #

11 AM

Running warm up/down 13:20 [2] 2.29 km (5:49 / km) +21m 5:34 / km
shoes: X-Talon 230

Orienteering 40:40 [4] 7.07 km (5:45 / km) +250m 4:53 / km
shoes: X-Talon 230

Scottish Champs Relay

Picked up from Peds being right up in the thick of things and did my best to keep the good times rolling. Stayed with Tam and Peter for a solid bit of o but chose a different route choice to 6 and was immediately dropped. Shouldn't have diverged because I was keeping up alright on the trails and the tekkers were yet to come. Oh well, future knowledge. More fun bit of forest than yesterday, although I did stick my hand into some nettles when I fell over, and left us just under two minutes behind Peter and bit more than three behind Tam to let Joe do the rest of the job. Happy with the weekend.

3DRerun / Quickroute

Saturday May 25, 2019 #

1 PM

Running warm up/down 13:27 [2] 2.24 km (6:00 / km) +53m 5:22 / km
shoes: X-Talon 230

2 PM

Orienteering 1:15:10 [4] 9.45 km (7:57 / km) +138m 7:25 / km
shoes: X-Talon 230

Scottish Champs Individual in Dalbeattie. Took this one as a stronger effort and was doing alright, but the forest was not doing me any favours. Was very thick and tough to move through. Lost time in the final controls where I couldn't get the nav working. Bit of a shame but was an alright day.

Also 6 was misplaced so 5-6 and 6-7 were taken out which has mugged me off.

3DRerun / Quickroute
3 PM

Running warm up/down 2:58 [2] 0.51 km (5:49 / km)
shoes: X-Talon 230

Friday May 24, 2019 #

4 PM

Core (Core) 16:00 [2]

5 PM

Running 32:43 [2] 6.65 km (4:55 / km) +52m 4:44 / km
shoes: Adidas Ultraboost

Easy jog around the meadows with Ali

Thursday May 23, 2019 #

8 PM

Core (Core) 16:00 [2]

9 PM

Running 7:04 [2] 1.4 km (5:03 / km) +17m 4:46 / km
shoes: Adidas Ultraboost

Cross Training 30:00 [2]

Felt a lot better in the evening so fancied a go at some XT. Chill, watched darts, good stuff.
10 PM

Running 7:19 [2] 1.4 km (5:14 / km) +28m 4:45 / km
shoes: Adidas Ultraboost

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