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Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Stretching/Rolling5 2:12:00
  Swimming2 1:40:00
  S & C4 1:22:00
  Orienteering2 1:14:41 5.95(12:33) 9.57(7:48) 26922 /30c73%
  Cycling1 1:00:01
  Running2 53:59 6.7(8:03) 10.78(5:00) 121
  Total16 8:22:41 12.65 20.35 39022 /30c73%
  [1-5]11 6:10:41
averages - sleep:8.6 weight:67.3kg
«
1:50
0:00
WeThFrSaSuMoTu

Tuesday Dec 6 #

7 AM

Swimming 50:00 [2]
slept:8.5

100 lengths. Got in earlier so had more time this morning :)

Monday Dec 5 #

6 PM

S & C (Core) 21:00 [3]
(rest day)

9 PM

Stretching/Rolling 21:00 [0]
(rest day)

Sunday Dec 4 #

2 PM

Running warm up/down 15:58 2.14 km (7:27 / km) +31m 6:57 / km
ahr:127 max:152 shoes: Nike Lunaracer +3 SP16

Running tempo 20:38 5.66 km (3:39 / km) +78m 3:25 / km
ahr:179 max:191 shoes: Nike Lunaracer +3 SP16

Shocking the legs back into things. Tempo out on the roads, legs feeling very slow at the start and running felt a bit weird but I got into it alright by the end. Not as bad as it could have been but still there is a big mountain to climb...

Toe felt alright, still achey but only in warm up and cool down. Hopefully I can start training again, gonna be cautious this week then back to normal stuff the week after. Need to get fit for a 5km race in Toronto this Christmas!

Running warm up/down 6:22 1.19 km (5:20 / km)
ahr:144 max:155 shoes: Nike Lunaracer +3 SP16

8 PM

Stretching/Rolling 29:00 [0]

David Attenborough made this quite fun :)

Saturday Dec 3 #

8 AM

S & C (BBA) 15:00 [1]
slept:9.0

Right - 50s, Left - 79s.
11 AM

Orienteering 40:59 [3] **** 4.84 km (8:28 / km) +87m 7:46 / km
spiked:14/19c shoes: Inov8 X Talon 225



Nice Terrain!

Little middle course at the Beacon in Penrith. Terrain was tough but very enjoyable as the picture suggests. Made quite a few mistakes for a variety of reasons but not knowing what scale the map was at (potentially 1:5000?) meant that my distance judgement was out on quite a few legs and was struggling to identify the contour shapes but generally OK!

Toe felt fine.
6 PM

S & C 30:00 [3]

Normal Core then some plyo. Felt bouncy by the end.

Friday Dec 2 #

5 PM

Cycling 1:00:01
ahr:113 max:146 shoes: Giro Triple

Spinning. Watching Paul, didn't feel too long and legs felt fine although didn't push very hard at all. Toe good.
10 PM

Stretching/Rolling 28:00 [0]

Thursday Dec 1 #

7 AM

Swimming 50:00 [2]
slept:8.0

Didn't fancy giving my quads more grief in the gym so went for another swim. 100 lengths easy done, feeling quite good. Toe much better, feels almost normal.
6 PM

Orienteering 33:42 [1] *** 4.73 km (7:07 / km) +182m 5:59 / km
spiked:8/11c shoes: Inov8 X Talon 225

WCOC Night Event - Low Rigg.

Results



Got round alright enough, albeit at a very slow deliberate pace. Navigation a bit iffy at #5, #9 and the route to #11 but the majority fine. Only problem being seeing where the crossing points were on the map and what was a wall/ path etc.

Toe felt fine the whole way, never more than ache was felt. Achey after and fine now, will see how it is tomorrow but definitely taking the day off running.

Just loving being out orienteering really, despite the toe: fun night.
9 PM

Stretching/Rolling 27:00 [0]

Wednesday Nov 30 #

7 AM

S & C (BBA) 16:00 [1]
slept:9.0 weight:67.3kg

Right - 54s, Left - 26s.

Woke up and didn't even think about my foot, nearly fixed (hopefully)
5 PM

Running 11:01 1.79 km (6:09 / km) +13m 5:57 / km
ahr:127 max:153 shoes: Nike Lunaracer +3 SP16

RUNNING!! A very tough 3 * 3min jogging, 1 min walking ;)

Testing out the Toe on Kim's instruction. Was achey throughout but fine after. Hopefully this means running can start again :)

Had planned turbo after but my quads felt like a wreck when running so leaving it. Looks to be another rest day.
7 PM

Stretching/Rolling 27:00 [0]

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