Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Jun 14, 2019:

activity	#	time	miles		km		+m
Orienteering	6	4:19:01	21.69	(11:56)	34.91	(7:25)	955
Easy Run	8	2:12:30	14.4	(9:12)	23.17	(5:43)	191
Strength	4	1:18:00
Easy XT	1	30:00
Total	15	8:19:31	36.09		58.08		1146
[1-5]	14	7:50:31

1:55

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Friday Jun 14, 2019 #

9 PM

Easy Run warm up/down 7:47 [2] 1.52 km (5:07 / km) +13m 4:55 / km
shoes: VJ Bolds

Orienteering (Model) 28:54 [2] 3.74 km (7:44 / km) +35m 7:23 / km
shoes: VJ Bolds

It's pretty grimy out there not gonna lie, tomorrow is gonna be interesting.

Quickroute

C • Jukola Team? 2

Easy Run warm up/down 8:20 [2] 1.6 km (5:12 / km) +10m 5:03 / km
shoes: VJ Bolds

Thursday Jun 13, 2019 #

11 AM

Strength 18:00 [0]

1 PM

Easy Run warm up/down 10:50 [1] 1.35 km (8:01 / km) +50m 6:46 / km
shoes: VJ Bolds

Orienteering 30:01 [3] 3.5 km (8:35 / km) +70m 7:48 / km
shoes: VJ Bolds

A crappy first loop of disgusting forest but the second half was slightly better. Horrible compass line on 6 if I say so myself, and trekked through some really shitty undergrowth that had me re-evaluating life choices but good stuff. Also badly screwed the entry to the first control whoops.

Quickroute / 3DRerun

Easy Run 2:00 [1] 0.36 km (5:33 / km)
shoes: VJ Bolds

Orienteering 29:18 [3] 3.45 km (8:30 / km) +70m 7:43 / km
shoes: VJ Bolds

A little bit better than the first one, and a lot more open which was nice. Bad lines on 5 and 6 which was annoying, and trouble on 4 in the circle. Nice to get a longer set of training in.

Quickroute / 3DRerun

Just continuing to work on the old contour/visualization business. It's a solid focus I'm enjoying it.

Easy Run warm up/down 9:36 [1] 1.66 km (5:47 / km) +35m 5:14 / km
shoes: VJ Bolds

11 PM

Strength 16:00 [2]

Wednesday Jun 12, 2019 #

6 PM

Easy Run warm up/down 8:30 [1] 1.59 km (5:21 / km) +12m 5:09 / km
shoes: VJ Bolds

7 PM

Orienteering 29:21 [3] 3.74 km (7:51 / km) +70m 7:11 / km
shoes: VJ Bolds

Quickroute

Back to Halkolampi for more training on that map, this time with some control picking. Focus on the larger general shape of every leg to help towards visualizations since I get sucked into needless detail too easily. My control exits were bad at times. Very short course, I fell earlier today and my left ass cheek is in a spot of pain. Took it pretty easy. We'll see how tomorrow is and decide then what to do.

C • left ass cheek 4

Tuesday Jun 11, 2019 #

1 PM

Easy Run warm up/down 19:30 [1] 2.87 km (6:48 / km) +10m 6:41 / km
shoes: Adidas Ultraboost

Easy Run intervals 34:53 [4] 7.34 km (4:45 / km) +5m 4:44 / km
shoes: Adidas Ultraboost

3x 1600, every 100m switching between coasting and hard. Wasn't really sure what exactly to do so just settled with this. Followed by 6x 100m strides. Good stuff, nice day coming up of spectating of the sprint relay and PT later, there was a bit of a niggle early on.

2 PM

Easy Run warm up/down 5:55 [1] 1.03 km (5:45 / km) +6m 5:35 / km
shoes: Adidas Ultraboost

10 PM

Strength (PT) 11:00 [0]

Strength (Core) 16:00 [2]

Monday Jun 10, 2019 #

1 PM

Easy XT 30:00 [1]

Easy spinning to get the legs moving, mostly so that they feel alright for running later.

5 PM

Orienteering 29:40 [2] 4.23 km (7:01 / km) +80m 6:24 / km
shoes: VJ Bolds

Lots of people out and about at the last Iltarastit before Jukola, got there early before the line of cars became way too long. Marshes were deep af.

Quickroute

Sunday Jun 9, 2019 #

11 AM

Easy Run warm up/down 8:19 [1] 1.21 km (6:52 / km) +20m 6:21 / km
shoes: VJ Bolds

Orienteering 1:10:04 [4] 10.63 km (6:35 / km) +390m 5:34 / km
shoes: VJ Bolds

Helsinki O-Games Day 2

Quickroute

A very rocky start but things calmed down going to 4 and things got a lot cleaner. Bit of a brain fart on the long leg to 13 with that weird zigzag at the intersection, was getting away from a chasing dude, and looking at it I probably should have just boosted down the trail along the marsh that crosses the line that brings me pretty damn close to the control. Long legs all had some great trail options so not much nav going on there.

10 PM

Strength (Core) 17:00 [2]

Saturday Jun 8, 2019 #

12 PM

Easy Run warm up/down 9:27 [2] 1.72 km (5:30 / km) +25m 5:07 / km
shoes: VJ Bolds

1 PM

Orienteering 41:43 [4] 5.62 km (7:25 / km) +240m 6:07 / km
shoes: VJ Bolds

Helsinki O-Games Day 1

Nice day of spectating the World Cup and pretending I'm a team official, no harm no foul. Missed the fastest women finishing because of my start, and watched Gustav demolish the course from the TV at Anton's.

Ran alright, it was a little physical but focused on good routes. Good fun, no big mistakes has been a rather positive trend since the atrocities committed at Caw and Stickle Pike.

Quickroute

Easy Run warm up/down 7:23 [1] 0.92 km (8:02 / km) +5m 7:49 / km
shoes: VJ Bolds

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