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Training Log Archive: Thompas

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running11 5:27:16 35.86 57.71 566197.8
  Strength2 2:15:00
  Orienteering4 2:01:51 10.61(11:29) 17.08(7:08) 20382.0
  Cross Training1 30:007.5
  Core1 15:00
  Total15 10:29:07 46.47 74.79 769287.3
  [1-5]11 7:49:07

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

Orienteering 55:11 intensity: (7:00 @2) + (20:28 @3) + (27:43 @4) 8.26 km (6:41 / km) +127m 6:12 / km
ahr:164 max:182 shoes: VJ Bolds

Cambus O'May Individual

Bit of a time pressure, wanted to delay my start because I didn't feel ready but started anyway in the end. Didn't turn out to be an issue, my legs didn't complain, a step in a stream and a loss of all feeling in my feet may have contributed. Was hyperaware of Tom and David one and two minutes behind me, so put up a fight at the beginning to try and maintain the gap. The fight kept up until 8, very nice feeling, then took a little breather to read the long leg and execute. Had eyes on the back of Pedley but he pulled away. Caught an eyeful of Tom and David coming around the hill into 9 as I was going out the opposite way, looked like I had a bit more than a minute and a half. Back into the fight, caught sight of Pedley in the distance, and reeled him in for an eternity until was running with him. He pulled away for a hot second again when I took a bad line but was back on him again. From there, close to the end, high focus, avoid mistakes, good stuff.

3DRerun

Running 35:10 intensity: (21 @2) + (8:26 @3) + (26:10 @4) + (13 @5) 6.28 km (5:36 / km) +29m 5:28 / km
ahr:168 max:194 shoes: VJ Bolds

Deeside way, didn't want to keep up with Spud and Bobby so solo. Freezing cold.

Saturday Nov 9 #

11 AM

Running warm up/down 10:00 [0]

no idea
12 PM

Orienteering 23:40 [3] 3.92 km (6:02 / km) +76m 5:30 / km

Mass start with Dan on the third leg, round the course but no racing. Max's shoes worked a treat.

A few different route choices made for some nice comparisons. Saw the more obvious of the gaffles and lost maybe 15-20 seconds, it's okay wasn't too fussed. Runnable terrain was fun, can get behind that in the future.
2 PM

Running warm up/down 7:10 [2]
shoes: Adidas Ultraboost

Forgot Garmin, it didn't come until the night, bear with me.

Orienteering 23:00 [1] 2.4 km (9:35 / km)
shoes: Adidas Ultraboost

Compass exercises on some cool terrain, big fan.
3 PM

Running 8:00 [2]
shoes: Adidas Ultraboost

Orienteering 20:00 [1] 2.5 km (8:00 / km)
shoes: Adidas Ultraboost

Control retrieval very cool

Friday Nov 8 #

4 PM

Running 4:15 intensity: (1:27 @1) + (2:43 @2) + (5 @3) 0.93 km (4:33 / km)
ahr:130 max:153 shoes: Asics Gel Kayano 25

Cross Training 30:00 [1]

5 PM

Running 4:45 intensity: (27 @1) + (4:18 @2) 0.95 km (5:01 / km) +15m 4:39 / km
ahr:140 max:149 shoes: Asics Gel Kayano 25

Thursday Nov 7 #

7 AM

Strength 1:00:00 [0]

Gym gym gymmin
7 PM

Running 37:39 intensity: (9:26 @1) + (23:56 @2) + (3:11 @3) + (1:06 @4) 6.81 km (5:32 / km) +116m 5:06 / km
ahr:137 max:169

Wednesday Nov 6 #

2 PM

Note

Phys testing
4 PM

Running 1:51:27 intensity: (7:26 @1) + (1:04:54 @2) + (34:46 @3) + (4:21 @4) 20.3 km (5:29 / km) +320m 5:05 / km
ahr:146 max:176 shoes: Asics Gel Kayano 25

Tuesday Nov 5 #

6 PM

Running 12:19 intensity: (9:03 @1) + (3:16 @2) 2.26 km (5:27 / km)
ahr:122 max:149 shoes: X-Talon 230

Running 36:00 intensity: (1:53 @1) + (17:10 @2) + (5:21 @3) + (9:31 @4) + (2:05 @5) 8.72 km (4:08 / km)
ahr:158 max:199 shoes: X-Talon 230

KF 6x5 mins [1]

The last few rainy days made the fields nice and SOGGY, kept going wider and wider to get out of the mass of footsteps. Kept things controlled on fourth and fifth rep to avoid locking up on the last one.

Running 20:58 intensity: (3:37 @1) + (16:42 @2) + (38 @3) + (1 @4) 3.15 km (6:39 / km) +53m 6:08 / km
ahr:136 max:165 shoes: X-Talon 230

Monday Nov 4 #

10 AM

Core 15:00 [0]

6 PM

Running 34:28 intensity: (4:27 @1) + (24:25 @2) + (5:34 @3) + (2 @4) 7.3 km (4:43 / km) +15m 4:40 / km
ahr:141 max:166 shoes: Asics Gel Kayano 25

Meadows with Jack, Tam, and Finn before gym. Some pretty horrendous conditions, am very happy to be indoors.
7 PM

Strength 1:15:00 [0]

soaked gym, changed all the clothes
8 PM

Running 5:05 intensity: (50 @1) + (4:15 @2) 1.01 km (5:03 / km) +18m 4:38 / km
ahr:129 max:139 shoes: Asics Gel Kayano 25

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