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Training Log Archive: Thompass

In the 7 days ending Jun 22, 2019:

activity # timemileskm+mload
  Running13 4:15:07 27.74 44.64 335149.1
  Orienteering5 4:02:20 19.67(12:19) 31.65(7:39) 550191.8
  Core5 1:14:1137.1
  Stretching2 1:01:00
  Strength1 10:00
  Total21 10:42:38 47.4 76.29 885378.0
  [1-5]18 9:31:38

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SuMoTuWeThFrSa

Saturday Jun 22, 2019 #

10 AM

Running warm up/down 15:59 [1] 2.27 km (7:02 / km) +38m 6:30 / km
shoes: X-Talon 230

Running intervals 34:41 [3] 4.26 km (8:08 / km) +36m 7:49 / km
shoes: X-Talon 230

2 sets of 8x 1 min with 40s rest in the marsh with Adrian and Jesper. Core was working hard.
11 AM

Running warm up/down 11:01 [1] 1.69 km (6:31 / km) +24m 6:05 / km
shoes: X-Talon 230

5 PM

Orienteering 1:00:25 [2] 6.95 km (8:42 / km) +84m 8:12 / km
shoes: VJ Bolds

Running warm up/down 6:16 [2] 1.29 km (4:51 / km) +5m 4:46 / km
shoes: VJ Bolds

Friday Jun 21, 2019 #

10 AM

Running 38:45 [2] 7.35 km (5:16 / km) +150m 4:47 / km
shoes: Asics Gel Kayano 25

Easy morning jog with Adrian before midsummer celebration, rest of the day is chill.
11 PM

Core 12:15 [2]

Thursday Jun 20, 2019 #

10 AM

Stretching 36:00 [0]

12 PM

Running 24:50 [3] 5.48 km (4:32 / km) +15m 4:28 / km
shoes: Asics Gel Kayano 25

Round the gravel tracks.
1 PM

Core 15:21 [2]

7 PM

Running warm up/down 2:34 [1] 0.39 km (6:35 / km) +5m 6:11 / km
shoes: VJ Bolds

Orienteering 57:07 [2] 5.92 km (9:39 / km) +143m 8:37 / km
shoes: VJ Bolds

Multitechnical training at Idala. Contour-only was okay except I didn't go far enough the spur to hit 2 and realized on the way out, whoops. Was horrendous on the compass legs, wasn't running the scale well and slight drifting on the first control although that calmed down a bit. Pretty solid on the corridor, although crossed a nasty stream and am not quite elated at my splendid ability to re-enter the corridor after leaving. Was slow af, but will be nice to look at gps. Not that I'm making excuses but my excuse is that the map is old, with a liberal use of the word old.

Quickroute

It's always interesting taking a picture of the map. The first and third parts are pretty accurate, but I haven't bothered tweaking with the second part because I'm not sure enough about what happened. I thought I knew around 7, but when I tried to move the track everything else started looking a lot more off. So I'll go off the assumption that I'm wrong.

Wednesday Jun 19, 2019 #

10 AM

Strength 10:00 [0]

7 PM

Running warm up/down 11:34 [1] 1.85 km (6:15 / km)
shoes: VJ Bolds

Orienteering 30:38 [2] 4.04 km (7:35 / km) +121m 6:36 / km
shoes: VJ Bolds

Pretty tired, took it easy, the nav was tricky. Took a while to get used to the terrain, felt a bit overwhelmed when I first entered the bigger hill.

Livelox
11 PM

Core 14:35 [2]

Tuesday Jun 18, 2019 #

10 AM

Stretching 25:00 [0]

12 PM

Running 30:00 [3] 7.36 km (4:05 / km) +30m 4:00 / km
shoes: Adidas Ultraboost

Back to training after a nice travel day off. Steady along the coast, a little bit of climb at the end but it was pretty fun.
6 PM

Running warm up/down 13:51 [1] 2.2 km (6:18 / km) +3m 6:15 / km
shoes: X-Talon 230

Orienteering 14:11 [4] 3.15 km (4:30 / km) +22m 4:21 / km
shoes: X-Talon 230

First leg in the relay, running for OK Löftan. Was along for the ride for most of it, spectator control in the lake I was in fourth, came into the changeover in third. Was very quick stuff, was more of an accessible relay so the technicals weren't up there.

Quickroute
7 PM

Running warm up/down 10:46 [1] 1.14 km (9:27 / km)
shoes: X-Talon 230

Running 10:19 [4] 2.12 km (4:52 / km) +18m 4:40 / km
shoes: X-Talon 230

Also ran the anchor leg, the fifth one. Was easier difficulty than first leg and shorter. Of course this also means I made one mistake, as well as almost overrunning a control. Dang scale. Lake control made another appearance. Don't think winning was an option, but did finish the race in second. Our prize was some nail polish and manicure, so you know who's going to be looking fabulous at JWOC.

Quickroute

Sorry about the drastic difference in lighting but life isn't always sunshine and rainbows so live with it.

Monday Jun 17, 2019 #

11 PM

Core 16:00 [2]

Sunday Jun 16, 2019 #

12 AM

Running warm up/down 10:00 [2]

Orienteering 1:19:59 [4] 11.59 km (6:54 / km) +180m 6:24 / km
shoes: VJ Bolds

Jukola

Quickroute

Started the race with a big old long leg. Strayed off line early on when I mistook which track I was on but quickly corrected and rejoined the train, immediately losing the places I'd gained through speed and settling into a rhythm. After crossing the track I wanted to climb over the spur and go straight for the control but not a single other person was going for that option, everyone was going around. Only barely missed it but I was running on that hillside for quite a long while and I wasn't sure where I was. There was a thick reentrant so I bounced back and hit it. Time lost, should have trusted myself and left the track but that contrasts heavily with all the times I left the track and shouldn't have. Ah well.

Things were pretty dark but I wasn't confident enough in my headlamp's battery to put it on full power. I can test that when the stakes are lower but I just chilled on the lower power for the whole race. Plus when I put it on high power I can't read the map, it's too damn reflective.

A string of controls of chilling with the train and looking for good footing in the forest to pass people. The opportunities were pretty slim but I took them when I could. Downed some Dexal, but my pace up the hill into 7 wasn't the best. The guy behind me said in German to stick to the train and I spent a while confused on why he would speak German to the guy wearing the US shirt but nonetheless I flew through the green and connected our train to the dudes in front of us. Small miss into 7 but fixed. Lots of mistakes wow was very scrappy looking back at it, not the best nav.

Hooked onto the train for 8 and 9, let them do all the nav and just tagged along for the ride. Moved into some dope passing maneuvers on the next string of controls. Horrible to 13, the train disappeared and by the time I corrected I rejoined right where I had passed it around 11. Shoot. I hit the ride and thought I was on a different part of it. Yes, I was looking at my compass. Yes, I knew I was off line. Yep, didn't fix it. I think I talked about this problem two weeks ago during the world cup qualifications. Need to fix it.

Split from the train into 14, was a good decision they went further around to the left. Uneventful for 15 and 16, the lighting was getting a bit brighter, I had people around me, hesitated into the circle on 15 but otherwise fine, but really these weren't important legs.

16 was fun, I was with a small group of 4 other guys and at least two were Russian. Let them guide me through the undergrowth. More boring stuff after that.

Quite bad into 20. When I was in the broad reentrant I thought I was already in the narrower index contour. Wanted to edge along the side of the hill, which I did. Wrong hillside. Hit that green and open area and corrected. Not very well, but I corrected. Hit two other controls before I hit mine. Just peak stuff. Lost a lot of places on that leg. There's literally a hill with a spur coming off it that leads to the control.

Overall, was a scrappy Jukola filled with dodgy mistakes and showed more things to improve on. Lots of work to do, off to Sweden we go.



I figure if there's anywhere to put this it would be here, to make it easy to follow the progress over the years.
1 AM

Running warm up/down 1:30 [1]

Yep
5 PM

Running 33:01 [3] 7.24 km (4:34 / km) +11m 4:32 / km
shoes: Adidas Ultraboost

11 PM

Note

Have been paying for my lack of cooldown.

Core 16:00 [2]

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