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Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Orienteering5 3:17:10 22.89 36.83 1022114 /127c89%
  Running5 1:48:02 11.0(9:50) 17.69(6:06) 275
  Stretching/Rolling6 1:45:00
  S & C1 50:00
  Total13 7:40:12 33.88 54.53 1297114 /127c89%
  [1-5]7 5:55:12
averages - sleep:9

Monday Jan 23 #

4 PM

Running 35:37 [1] 6.93 km (5:08 / km) +80m 4:52 / km
shoes: Adidas Adizero Boston 6

Ladz recovery run. Purely ladz today, good chat as ever.
5 PM

S & C (Gym) 50:00 [2]
shoes: Nike Lunaracer +3 SP16

Normal stuff. Feeling good on the first set and more tired on second set.
9 PM

Stretching/Rolling (Full) 24:00 [0]

Sunday Jan 22 #


Been a decent few weeks, aerobic capacity seems to be good coming out of base phase and my orienteering is very good now at a steady speed. Now to start doing more harder intervals and orienteering sessions leading into spring races.
10 AM

Running warm up/down 10:45 [2] 1.37 km (7:49 / km) +97m 5:47 / km
shoes: Inov8 X Talon 225

Though I was gonna be late so was shifting up the hill...

Orienteering 1:08:17 [3] ** 12.32 km (5:32 / km) +393m 4:47 / km
spiked:43/45c shoes: Inov8 X Talon 225

EUOC Big Weekend - Arthur's Seat Classic.

Part 1 / Part 2 / Micro Sprint / Part 4 / Results

Aim was Big --> small in my planning, i.e. simplify for most the leg them add lots of detail at the end near the control. Went very well, taking all of the controls without problem and was never out of control at this steady pace. Only control I messed was in some gorse and I expected to be able to get through it but couldn't.
The extra 'challenge' was good bants although I have to say my climbing was shite. Long leg I road ran it like last year and had a gel, flowed nicely through the very fun Micro O section and then running with some guy near the end. Legs quite tired at the end, need some easy days.
2 PM

Orienteering race 1:46 [5] *****

Maze O with Dan, Carys, Niamh, Pete, Pete, Nixon and Matt. Bloody brilliant fun.
7 PM

Stretching/Rolling 12:00 [0]

Hips a wee bit sore. Need to keep on top of that.

Saturday Jan 21 #

12 PM

Running warm up/down 9:45 [1] 1.27 km (7:42 / km) +1m 7:40 / km
shoes: Adidas Adizero Boston 6

Orienteering tempo 1:04:19 [4] **** 14.4 km (4:28 / km) +249m 4:07 / km
spiked:32/38c shoes: Adidas Adizero Boston 6

EUOC Big Weekend Urban - Mens Open.

Results / Map

Wanted to give this a good go and see where my sprint technique is. Started alright, Hit the turn over and had no clue what I was gonna do so just winged it down to the grass market and then made up my mind, not great technique. Anyway really enjoyed the course after the grind up to the top of colton hill, nice tricky sections and constantly being caught out. Felt good for most of it as well which was a bonus, even managed to take the final lot of steps well.

Running warm up/down 5:23 [1] 1.04 km (5:11 / km) +5m 5:03 / km
shoes: Adidas Adizero Boston 6

9 PM

Stretching/Rolling 14:00 [0]

Friday Jan 20 #

10 PM

Stretching/Rolling 25:00 [0]
(rest day)

In Edinburgh. Wanted to do FWTN but a rest day needed.

Thursday Jan 19 #

8 AM


No swimming, back been very sore lately. Feels quite nervy which hurts when not running and is fine when running... Anyway didn't want to make it worse by swimming and it's most painful in the morning.
6 PM

Running warm up/down 12:15 [1] 1.4 km (8:47 / km) +45m 7:34 / km
shoes: Inov8 X Talon 225

Orienteering tempo 32:36 [4] ** 6.11 km (5:20 / km) +230m 4:30 / km
spiked:16/18c shoes: Inov8 X Talon 225

WCOC Night Series - Leaps Beck.

Map / Results

Bit of an easy course so just turned up the intensity a bit, felt good and pushed the whole way. Focus being on clear plans and using my control descriptions, very good although most the times it was just a case of point and shoot. Only wobbles coming at #3, entering too high and #7 where my intentional banana to the Marsh got a bit too big for my liking. Ah well, knew what I was doing just should have tried to stick closer to that red line.

On another note, had planned on some intervals beforehand but no good places to do it, and didn't fancy any terrain ints.

Running warm up/down 14:17 [1] 2.69 km (5:19 / km) +47m 4:53 / km
shoes: Inov8 X Talon 225

10 PM

Stretching/Rolling 15:00 [0]

Wednesday Jan 18 #

6 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X Talon 225

Orienteering 30:12 [3] *** 4.0 km (7:33 / km) +150m 6:21 / km
spiked:11/14c shoes: Inov8 X Talon 225

LOC Night Event - Tarn How's. Forgot Garmin so no GPS.

Results / Map

Aims: Try and take best routes and micro routes, have a clear plan, using big simple features.

Went alright, cooked up 1 because I miss judged my using of the force, a hard skill at night. Only other slight wobbles were my bailing on my plan because of some crags to #10 and so having no plan for a while... and taking the wrong track at one point which was very embarrassing. Nice evening, only worry was right ankle feels quite stiff.
10 PM

Stretching/Rolling 15:00 [0]

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