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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the last 7 days:

activity # timemileskm+m
  Easy Run8 5:00:12 33.77(8:53) 54.35(5:31) 488
  Orienteering1 1:06:40 5.0(13:20) 8.05(8:17) 48
  Quality Orienteering1 1:02:55 6.8(9:15) 10.95(5:45) 25
  Quality Run1 33:36 4.85(6:55) 7.81(4:18)
  Steady Run1 9:16 1.36(6:50) 2.18(4:15)
  Total8 7:52:39 51.79(9:08) 83.34(5:40) 560
  [1-5]8 7:43:50

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MoTuWeThFrSaSu

Sunday Jun 16 #

2 AM

Easy Run 14:38 intensity: (54 @0) + (48 @1) + (11:54 @2) + (1:02 @3) 2.54 km (5:46 / km) +4m 5:44 / km
ahr:125 max:144 shoes: Saucony Guide 16

Quality Orienteering 1:02:55 intensity: (1:53 @0) + (5:57 @1) + (1:49 @2) + (13 @3) + (26:44 @4) + (26:19 @5) 10.95 km (5:45 / km) +25m 5:41 / km
ahr:165 max:188 shoes: VJ Bolds X (MOM 2024)

Jukola Leg 4

Mispunched. Late in the course hit a control between two of mine on a short leg and accepted it. Disappointed because of my role as a conduit to let the strong boys shine, which they very much did, and to take our potential for a very, very good result completely off the map, no recognition. And to reverse our progress in start placement and set us back next year into the depths of hell to crawl back out. It's immensely disappointing. But the world keeps turning and the next trainings and races come. Will preemptively put into the takeaways: Control codes, even more critically in relays. It's one of the few I didn't check, short leg and trying to chase down the pack that dropped me, and there we go.

Write-up later.

Easy Run 20:36 intensity: (1:24 @0) + (9:07 @1) + (9:25 @2) + (40 @3) 3.14 km (6:33 / km)
ahr:117 max:147 shoes: Saucony Guide 16

Saturday Jun 15 #

Note

Alright, time for the process goals for me to look at in the morning. It's hard picking just a few, but must keep it a small list. For those watching, I'm leg 4, team 130.

- Calm start and get flow, then push.
- Red light green light, don't make a headless action into a technical area.
- Read legs early, pick your moments, don't lose contact.
- Use the pack, have a strong ego, but don't get fancy and don't be a hero.

- As always, push. Always worth saying again. And again.

HWFG, see you in Valhalla
4 PM

Easy Run 28:42 intensity: (28 @0) + (30 @1) + (17:43 @2) + (10:01 @3) 5.52 km (5:12 / km)
ahr:134 max:151 shoes: Saucony Guide 16

Was unfortunately not able to go to the training because the stars of the EUOC team were more important. Maybe that's the ego I'm missing to step to the next level. What a shame. Jogged instead.

Friday Jun 14 #

3 PM

Easy Run 9:05 intensity: (25 @0) + (19 @1) + (8:19 @2) + (2 @3) 1.62 km (5:36 / km)
ahr:126 max:142

Orienteering 1:06:40 intensity: (10 @0) + (13 @1) + (5:13 @2) + (47:22 @3) + (13:42 @4) 8.05 km (8:17 / km) +48m 8:02 / km
ahr:150 max:170

There was gaffling and this wasn't my course, bur it's what I had available. Can do my analysis well enough with it. Second control I was completely brainless, I was trying to force my line left to come a bit around the green and for some reason I was very consistently right of the line. Not sure why I couldn't execute my plan at all. Took me a while to relocate. Much smoother after, but not at pace, just relearning terrain. Bailed when map became unreadable from soggyness.

share_image_1718389245620

Takeaways
- compass resilience
- calm start
- push progressively
- contextual pace

Steady Run 9:16 intensity: (6:39 @3) + (2:37 @4) 2.18 km (4:15 / km)
ahr:155 max:169

Thursday Jun 13 #

9 AM

Easy Run 44:59 intensity: (13 @0) + (3:02 @1) + (16:42 @2) + (25:00 @3) + (2 @4) 7.45 km (6:02 / km) +214m 5:17 / km
ahr:137 max:158 shoes: Saucony Guide 16

Monitoring body continues. Tomorrow is flight day and into the skog for pre-J training. Sublime.
6 PM

Easy Run 54:56 intensity: (15 @0) + (1:27 @1) + (46:03 @2) + (7:11 @3) 9.83 km (5:35 / km) +101m 5:19 / km
ahr:131 max:148 shoes: Saucony Guide 16

Nice run in the rain. Clearing my throat a lot still but body mostly fine. Legs below knees pretty unhappy.

Wednesday Jun 12 #

5 PM

Easy Run 12:52 intensity: (16 @0) + (34 @1) + (8:13 @2) + (3:49 @3) 2.44 km (5:16 / km) +15m 5:06 / km
ahr:132 max:144 shoes: Saucony Guide 16

Quality Run 33:36 intensity: (1:01 @1) + (51 @2) + (1:32 @3) + (16:15 @4) + (13:57 @5) 7.81 km (4:18 / km)
ahr:171 max:189 shoes: Saucony Guide 16

Legs still felt wrong on warm up, but body was willing and want to assess state before Jukola. Missing a few seconds but generally seems fine.

Easy Run 7:49 intensity: (40 @2) + (7:03 @3) + (6 @4) 1.41 km (5:33 / km) +19m 5:12 / km
ahr:145 max:168 shoes: Saucony Guide 16

Tuesday Jun 11 #

5 PM

Easy Run 1:04:28 intensity: (1:32 @0) + (2:07 @1) + (34:20 @2) + (26:29 @3) 11.77 km (5:28 / km) +48m 5:22 / km
ahr:134 max:156 shoes: Saucony Guide 16

Body physically doing a bit better, heart rate normal, but stomach severely restricted and leg muscles feeling a bit off, so just jogged around for a bit. We're doing good though.

Monday Jun 10 #

5 PM

Easy Run 42:07 intensity: (1:19 @0) + (1:52 @1) + (3:47 @2) + (31:18 @3) + (3:51 @4) 8.61 km (4:53 / km) +88m 4:39 / km
ahr:144 max:162 shoes: Saucony Guide 16

Heart rate felt more normal, so decided to easy run. During run was coughing still, muscles feel a bit off, bit tired, so not out of illness yet. Good to know, influences decision for tomorrow.

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