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Training Log Archive: Thompass

In the 7 days ending May 26:

activity # timemileskm+m
  Easy Run10 4:43:21 30.62(9:15) 49.27(5:45) 734
  Quality Run1 40:18 4.95(8:08) 7.97(5:03)
  Quality Orienteering2 30:39 4.86(6:19) 7.82(3:55) 45
  Orienteering1 21:57 2.15(10:13) 3.46(6:21) 52
  Total11 6:16:15 42.58(8:50) 68.52(5:29) 831
  [1-5]11 6:08:07

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Sunday May 26 #

8 AM

Easy Run 11:44 intensity: (31 @0) + (1:35 @1) + (9:03 @2) + (35 @3) 2.02 km (5:48 / km) +36m 5:20 / km
ahr:126 max:143 shoes: Saucony Guide 16

ACTIVATE
2 PM

Easy Run 17:55 intensity: (13 @1) + (7:31 @2) + (7:43 @3) + (2:28 @4) 3.0 km (5:58 / km) +29m 5:41 / km
ahr:140 max:170 shoes: New Balance 1500v6

Quality Orienteering 17:12 intensity: (23 @0) + (3 @1) + (2:00 @2) + (2:46 @3) + (1:01 @4) + (10:59 @5) 4.31 km (3:59 / km) +40m 3:49 / km
ahr:170 max:196 shoes: New Balance 1500v6

Screenshot 2024-05-26 190056

Corrected for distance and climb, it looks a bit better. The bonk hit me very hard coming across the bridge. I hit all my goals for this race, so I am reasonably happy. Lost time on wrong route to 23, then didn't see first stairs to 24, I really struggled to read the dual level so I looked up and saw the gap existed in real life and said okay, I know where the stairs are at the back, so we just go there. That's what I get for that, lazy reading. Similarly duped with the closed gate to 21, but there the routes are similar distances and I wasn't punished. Back to the drawing board we go. Shame about missing Italy, but that's life.

--

My first time getting to pull this out for an international non-quali, exciting. Apparently I found the maximum character limit. So just me it is.

Name12345678910111213141516171819202122232425FinishActual TimeExpected Time
Thomas Laraia-0:01-0:03-0:02-0:03-0:01-0:010:00-0:020:060:03-0:020:010:010:01-0:010:000:020:000:000:010:020:000:000:160:06-0:0117:1216:47
Thomas Laraia_split0:320:310:110:510:330:220:181:200:190:440:320:120:222:050:380:201:030:340:380:191:070:390:580:501:060:08nannan


--

Wrote down my goals before the race and tried to drill them into my head during warmup.
- Quick decisions, read fast then commit.
- Don't fear getting it wrong, nobody is perfect and don't overestimate others, just pick one that looks good. Don't overthink, don't freeze.
- Identify complex legs, plan them early.
- Push, push, push, constant reminder.

That last point resulted in a great start, and then I physically suffered, but I don't think that was a failure of strategy on this stage. To compete I don't need a better strategy, I need better speed and endurance, and I'm not mindlessly pushing to the maximum, so I think it's better to embrace this.

Splits clearly show my speed dropped around control 11, the next two controls were probably a bit reduced because I was planning 14, and then the fatigue started building.

Good start, my route to 5 could be more efficient running through the yellow, but not bad.

9: They are not messing about with the area with obstacles stuff. Fully just did not see it on the map. Ended up to the right of the massive pick-up-sticks of logs and was suddenly climbing through them with a marshall watching me, 6 seconds lost sounds right. Should have come left or just along the left side of the obstacle space. Hard to read features you're not used to seeing.

10: Reading mistake, I hadn't picked by the time I got to the control and right appeared to me at the time and I went for it. Left has got a massive diagonal that I missed, unfortunate. I find it difficult to see even looking at it now, I'm not sure what it is about it, but a few seconds there.

Back to relatively smooth sailing for a bit, although I am feeling very tired.

17: Dumb mistake, I meant to go through the underpass, take the stairs up, and stairs back down on the other side. I literally just missed it, I looked up from my map and I had run past the road down. I hesitated and thought about turning around, but decided that the routes looked similar enough that I was going to have a better split continuing then going back. I lost about two seconds, so that was correct decision. This feels like I subconsciously avoided going down the ramp while map reading, usually that type of stuff leads to garages. Whoops.

Quite funny that despite now being absolutely bonked and trying to get through the race on threads of energy, my expected times aren't too bad. Seems to indicate that everyone was struggling by this point.

21: I went left, getting baited by yesterday's opened gate in the knockout. I could see this being two seconds slower, but that's not too bad.

23: Comparing my splits to Thomas C, I thought that right was a few seconds better than left, but on second viewing perhaps I was now properly losing steam. Although right does look better. Looks like I'm struggling to think at this point a bit.

24: Now we bleed time physically and technically, dual track drifting going hard. Didn't read the first staircase.

25: At this point I should be putting myself into a hole to finish, there's not navigation left. I didn't start doing that until the finish chute, too late.

Takeaways:
- Write down the main ideas you want to bring into the race, condense the information into few words, and prepare with it like you would a map.
- Technical areas are hard to read, but that doesn't mean to rely on looking up instead. Understand what the map is saying, invest a little time. Take some practice reading hard maps.
- When the navigation is done, the running isn't. Push.

Otherwise I am content, I will keep it to that.

Easy Run 11:57 intensity: (7 @1) + (9:34 @2) + (1:58 @3) + (18 @4) 1.83 km (6:31 / km) +11m 6:19 / km
ahr:134 max:169 shoes: New Balance 1500v6

Saturday May 25 #

2 PM

Easy Run 18:20 intensity: (1:21 @0) + (10:25 @1) + (6:10 @2) + (24 @3) 2.34 km (7:49 / km)
ahr:113 max:143 shoes: Saucony Guide 16

Scouting the area
5 PM

Easy Run 30:34 intensity: (16 @0) + (1:08 @1) + (7:31 @2) + (19:38 @3) + (2:01 @4) 6.32 km (4:50 / km) +132m 4:23 / km
ahr:141 max:161 shoes: Saucony Guide 16

Not often I get to do this for just a normal run, but makes it easier to find later.

Takeaways:
- Take a wider scope at the beginning, identify legs that need more time to plan.

Friday May 24 #

9 AM

Easy Run 13:33 intensity: (15 @0) + (4:33 @1) + (8:41 @2) + (4 @3) 2.1 km (6:27 / km) +23m 6:08 / km
ahr:120 max:140 shoes: Saucony Guide 16

I knew that the second day after poor rest could spell trouble, but I was hopeful that I could avoid it with some extra hours sleep. Nope, leg vibes aren't that good, but we will do our best.
2 PM

Easy Run 14:35 intensity: (22 @0) + (23 @1) + (6:13 @2) + (5:53 @3) + (1:44 @4) 2.6 km (5:37 / km)
ahr:139 max:175 shoes: New Balance 1500v6

Quality Orienteering 13:27 intensity: (16 @1) + (6 @2) + (1:09 @3) + (1:56 @4) + (10:00 @5) 3.5 km (3:50 / km) +5m 3:49 / km
ahr:176 max:192 shoes: New Balance 1500v6

One to forget. Mispunched, I know I went to control but we all know it's our responsibility to make sure the punch goes. Couldn't hear it over the thunder and hail anyway. Didn't feel like my legs got turning at any point. My time was terrible, struggled to read the maze or make decisions, bad vibes all around. Gonna be some heavy hitting analysis later.

--

I think I got the balance totally wrong today, too much time reading without pushing. Looks like a really complex map, but the routes themselves are quite easy to see, and then its just a question of committing. I was just struggling to commit and reading the whole time, and feel like I didn't really spend any time in upper gear. I feel like this is one of my critical weaknesses, I only made one real route choice mistake today, and I finish the race completely off the pace, this is a very familiar feeling. It tends to happen when the route options are quite long and look complex, and it gives me a lot of time to overthink the leg while I'm running and not push. Need to consciously focus on this weakness during the race, and maybe rethink my prerace to get me there. Such a frustrating race, I feel very exposed.

--

Name12345678910111213141516171819202122FinishActual TimeExpected Time
Laraia Thomas-0:010:01-0:01-0:01-0:01-0:040:030:000:000:000:010:00-0:020:02-0:020:010:010:01-0:010:000:000:000:0013:2713:30
Laraia Thomas_split0:371:430:100:090:191:200:570:090:380:130:160:450:471:450:170:140:560:310:420:300:100:130:06nannan


I would class 7 as a route choice mistake, and the one I thought was a route choice mistake to 14 was fine. Really shocking me a bit honestly, I was systematically too slow throughout the race.

Takeaways:
- Read and decide quickly. Train this in running sessions.
- Push, push, push, push, be strategic about it, but push

Thursday May 23 #

6 AM

Note

We ride at dawn
2 PM

Orienteering 21:57 intensity: (12 @0) + (1:07 @1) + (14:42 @2) + (5:56 @3) 3.46 km (6:21 / km) +52m 5:54 / km
ahr:131 max:154 shoes: Saucony Guide 16

At the model round the school. Bit hard to read. Legs a little guff.
6 PM

Easy Run 22:13 intensity: (12 @0) + (2:39 @1) + (17:13 @2) + (2:09 @3) 3.84 km (5:47 / km) +75m 5:16 / km
ahr:127 max:149 shoes: Saucony Guide 16

Easy jog. Legs are gonna accept that they are loose. Won't take any other answer.

Wednesday May 22 #

6 PM

Easy Run 1:00:45 intensity: (51 @0) + (10:05 @1) + (45:43 @2) + (4:06 @3) 10.88 km (5:35 / km) +148m 5:14 / km
ahr:125 max:142 shoes: Saucony Peregrine 13

Seat and meadows, feeling alright. Rainy as anything. Working hard on a presentation and we're coming in tight on the deadline, so will be a balancing act the next two days. But should be fine.

Tuesday May 21 #

5 PM

Easy Run 15:52 intensity: (18 @0) + (14 @1) + (11:29 @2) + (3:51 @3) 3.02 km (5:15 / km) +23m 5:04 / km
ahr:132 max:143 shoes: Saucony Guide 16

Quality Run 40:18 intensity: (2:56 @0) + (3:11 @1) + (4:18 @2) + (5:25 @3) + (13:52 @4) + (10:36 @5) 7.97 km (5:03 / km)
ahr:154 max:190 shoes: Inov-8 X-Talon 212

Down to HH for the first time, positive effect I think. Two lap threshold into an approximation of a 200, 400, 600, 800 pyramid up and down, doubled at the apex and with a five minute break in between to miss out the 1000. Feels were good, threshold was more like low 3:30s based on what Todge and David were doing but gps off, and pyramid descent faster than pyramid ascent. Feels like session executed well.

Easy Run 18:34 intensity: (18 @0) + (10 @1) + (11:11 @2) + (6:46 @3) + (9 @4) 3.22 km (5:45 / km) +56m 5:18 / km
ahr:135 max:159 shoes: Saucony Guide 16

Monday May 20 #

Note

The ranking points from Colonel's Drive being so much lower than Holme Fell is a bit ridiculous.
12 PM

Easy Run 47:19 intensity: (13 @0) + (2:42 @1) + (30:10 @2) + (14:14 @3) 8.09 km (5:51 / km) +203m 5:12 / km
ahr:132 max:155 shoes: Saucony Guide 16

Body feeling good once again. Mission Suisse is a go.

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