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Attackpoint - performance and training tools for orienteering athletes

Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Running4 1:44:27 12.04(8:40) 19.38(5:23) 373
  Orienteering2 1:42:48 9.49(10:50) 15.27(6:44) 43480 /84c95%
  Stretching/Rolling6 1:32:00
  S & C5 1:19:26
  Swimming1 30:00
  Total16 6:48:41 21.53 34.65 80780 /84c95%
  [1-5]10 5:16:41
averages - sleep:8.6 weight:68kg
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FrSaSuMoTuWeTh

Thursday Mar 23 #

7 AM

Note
slept:8.0 weight:67.7kg (rest day)

Trying the rest today, jog tomorrow taper.

Wednesday Mar 22 #

7 AM

S & C (Maintenance) 13:21 [1]
ahr:81 max:112 slept:9.0 weight:67.7kg

2 PM

Running 31:31 intensity: (15:41 @1) + (14:19 @2) + (1:31 @3) 6.7 km (4:42 / km) +73m 4:28 / km
ahr:145 max:174 shoes: Adidas Adizero Boston 6

Easy with Dan on roads in miserable weather. 3 strides at the end, running fast felt weird; maybe should have done intervals yesterday. Hmmm. Felt good though :)
4 PM

Stretching/Rolling 13:00 [0]

Tuesday Mar 21 #

7 AM

Swimming 30:00 [2]
slept:8.0 weight:68.1kg

50 lengths, standard stuff, feeling good :)
5 PM

Running 26:21 intensity: (5:40 @1) + (16:59 @2) + (3:42 @3) 6.08 km (4:20 / km) +86m 4:03 / km
ahr:151 max:164 shoes: Adidas Adizero Boston 6

Easing out on roads, was gonna do some short intervals but decided just chilling would be best. More of the same tomorrow, maybe with some strides.
9 PM

Stretching/Rolling 13:00 [0]

Monday Mar 20 #

7 AM

S & C (Maintenance) 13:00 [1]
ahr:80 max:106 slept:8.5 weight:68.4kg

8 PM

S & C (Core) 20:00 [1]
ahr:102 max:128 (rest day)

Tapeeeer.
9 PM

Stretching/Rolling (Full) 22:00 [0]
(rest day)

Sunday Mar 19 #

11 AM

Running warm up/down 13:21 intensity: (13:05 @1) + (16 @2) 1.48 km (9:00 / km) +92m 6:52 / km
ahr:118 max:145 slept:9.0 weight:68.6kg shoes: VJ Supra 2

Orienteering intervals 59:38 intensity: (15:42 @1) + (8:07 @2) + (21:18 @3) + (14:31 @4) *** 6.61 km (9:01 / km) +282m 7:26 / km
ahr:156 max:184 spiked:39/41c shoes: VJ Supra 2

WCOC coaching - O intervals - Part 1 / Part 2

7 loops of varying length, with Dan and Zac for the first 5 then just Zac for last 2. Mass started the first three, then 30s start intervals on the next three and a mass start to finish. Was really good fun and was orienteering well, did feel a bit rushed at times and should have been using the compass more. Only one balls up on the 6th loop, plan said go under a crag and direction told me the wrong crag, realised quickly but Zac still gained a lot of time on me here, Woops. Apart from that really good and pleased with the speed in terrain.

Running warm up/down 14:48 intensity: (5:58 @1) + (7:48 @2) + (1:02 @3) 2.23 km (6:37 / km) +73m 5:42 / km
ahr:145 max:163 shoes: VJ Supra 2

9 PM

Stretching/Rolling 12:00 [0]

Saturday Mar 18 #

11 AM

Running warm up/down 11:47 intensity: (9:43 @1) + (2:04 @2) 1.5 km (7:51 / km) +45m 6:50 / km
ahr:128 max:155 shoes: Inov8 X Talon 225

Orienteering intervals 25:50 intensity: (5:02 @1) + (1:17 @2) + (11:30 @3) + (8:01 @4) *** 5.27 km (4:54 / km) +35m 4:45 / km
ahr:161 max:181 spiked:26/27c shoes: Inov8 X Talon 225

Whitehaven - 3 * ~1km Sprintervals - Map

With Dan, mass starting all of them and not too fussed about rest between. Was slippy af and very wet so no real speed, but technique was mostly very good which was nice! Kept getting mugged off by busy roads and having to stop etc. Sprint is coming along.

Orienteering tempo 17:20 intensity: (1:18 @1) + (2:55 @2) + (9:06 @3) + (4:01 @4) *** 3.38 km (5:07 / km) +118m 4:22 / km
ahr:165 max:181 spiked:15/16c shoes: Inov8 X Talon 225

Whitehaven - Full course - Map

Hilly and many very slippy steps so had to walk down them, X talons were great on the grass but a nightmare on the cobbles and steps. Technique wasn't as good as in the intervals, probably because the lack of intensity. Some good training done though!

Running warm up/down 6:39 intensity: (2:37 @1) + (4:02 @2) 1.39 km (4:48 / km) +4m 4:44 / km
ahr:143 max:159 shoes: Inov8 X Talon 225

9 PM

Stretching/Rolling 12:00 [0]

Friday Mar 17 #

7 AM

S & C (Maintenance) 13:01 [1]
ahr:82 max:109 slept:9.0 weight:67.3kg (rest day)

5 PM

S & C (Core) 20:04 [1]
ahr:99 max:125 (rest day)

Normal core, legs feeling pretty fresh all day :)
10 PM

Stretching/Rolling 20:00 [0]

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