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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alastair Thomas

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  S & C10 3:54:00
  Orienteering5 3:11:16 17.08(11:12) 27.5(6:57) 73723 /29c79%
  Running7 2:31:34 14.52(10:26) 23.36(6:29) 248
  Swimming1 50:00
  Total19 10:26:50 31.6 50.86 98423 /29c79%
  [1-5]14 7:53:50
averages - sleep:7.3 weight:67.3kg

» now

Sunday Sep 25, 2016 #

9 AM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Jogging around and drills in the start pen.

Orienteering race 34:08 [4] 5.83 km (5:51 / km) +50m 5:37 / km

JIRCS Relay.

Set off in second with Alasdair Pedley (again) after a strong two legs by Daniel and Finlay. Felt good for the first 3 controls but coming out of 3 I got a stitch and couldn't push on any more. Also here my orienteering became very scrappy with time loss on 4, 6, 7, 11.

4 - too hesitant just lost contact and had to rely on Alasdair to lead me into it.
6 - went up the sand dune beside it just to realise that I'd wasted time and energy, direction and picture all wrong.
7 - had the plan and direction but pulled by Alasdair and then made a parallel error so very hesitant to run on. Just being careless.
9 - again not sure of myself and could have opened up more but didn't was to trust myself anymore.
11 - couldn't find the depression in the circle, got soo close and then panicked. 1 min binned.

After that I was fine till the finish but never really felt like I was pushing which annoyed me. Not very satisfied with today's performance it has to be said!
10 AM

Running warm up/down 5:16 [1] 0.77 km (6:50 / km)

Jog cool down, annoyed and tired.
9 PM

S & C (Stretching & Rolling) 29:00 [0]

End of an ok weekend, but a slightly disappointing day. Tired from racing and travelling.

Saturday Sep 24, 2016 #

2 PM

Orienteering warm up/down 16:09 [2] 2.37 km (6:50 / km) +22m 6:31 / km
shoes: Inov8 X Talon 225

Jog round the model map, deciding which shoes to wear. Old X talons was the choice.
3 PM

Running warm up/down 16:03 [2] 2.16 km (7:26 / km) +25m 7:02 / km

Jog to start and drills. Feeling ready.

Orienteering 1:17:08 [5] **** 11.6 km (6:39 / km) +440m 5:35 / km

JIRCS Individual - M18 - 3rd.

Knew it was going to be a long one but was really looking forward to racing in what is probably one of Britain's best areas.

Started and immediately there was a rather long first control, jogged out of the start to look for any routes choices, couldn't see any so decided to plough on pretty much straight as it offered a good attackpoint and generally not too much climb. Spiked it. Knew what what I wanted to do to two, was on route but decided in my ignorance to try and cut a corner off a path to save time, came out the other side then just headed down the hill in the general direction... fair to say this didn't end well and binned 3 mins. Frustrating start to the race.

3 was fine, just getting back into it, took the wrong route to 4 since I assumed the other side of the road would be nicer running but it ended up being even tougher and very slow. Also scrappy in the circle with no attackpoint cost me another 45s - 1min. Caught up Alasdair Pedley at this point, I lead most the way, and was finally finding a good flow. 5, 6, 7 (where J Bomb joined us) 8 where all good.

The slog to 9 nearly killed me but won the split so wasn't going too badly. Took a gel here then pushed on with Jack for the final part of the course. Hit 11 fine, 12 I was scrappy in the circle. 13 Jack missed and I hit it fine, not far to go now. 14, 15 - finish just got it done. Absolutely dead as I crossed the line.

Overall there was some very good orienteering, but also some shoddy decision making especially at 2. Ankles didn't like the terrain and both, Left especially was sore at the end although no twists to mention so could have been much worse. Just annoyed with how I was rushing too much at the start and trying to 'save' time when I was just losthe lost time. Also never felt physically excellent today, more of a plodding one. Much learnt and not too bad tbh.

Friday Sep 23, 2016 #

7 AM

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

Before hurriedly packing.
10 PM

S & C (Stretching & Rolling) 27:00 [0]

Before bed at our overnight stop in Dunblane.

Thursday Sep 22, 2016 #

7 AM

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

Right - 5s, Left - 6s. Woke up feeling very dizzy and head spinning which was weird.
6 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 225

Jog and drills. Trying out new shoes.

Orienteering 12:00 [2] 2.5 km (4:48 / km)
shoes: Inov8 X Talon 225

WCOC Sprint Series- Whitehaven.

Started fine, soon feet started hurting because of shoes, then needed a poo real bad so stopped. Shame because it is a good sprint area and was a well planned course. Will run it some other time. Like to think of this as a proper rest up for JIRCS.

Wednesday Sep 21, 2016 #

7 AM

S & C (BBA) 15:00 [1]
slept:7.5 weight:67.3kg

Right - 38s, Left 19s.
4 PM

Running 28:35 intensity: (21:04 @1) + (7:31 @2) 6.0 km (4:46 / km) +83m 4:27 / km
ahr:138 max:157 shoes: Nike Lunaracer +3 SP16

Easy jog out. Feeling standard, legs actually quite tight. On the taper now.
5 PM

S & C (Stretching & Rolling) 32:00 [0]

Legs still feeling a bit sore still. Much better afterwards.

Tuesday Sep 20, 2016 #

7 AM

Swimming 50:00 [2]

Morning swim. Nice.
4 PM

Running warm up/down 21:19 [1] 2.92 km (7:18 / km)
shoes: Nike Lunaracer +3 SP16

Few lap, poo in bushes, drills.

Running intervals 27:03 [4] 4.55 km (5:57 / km)

Track - 10 * 200m, Jog/walk 200.


32, 28, 29, 29, 28, 31, 29, 29, 30, 29

Easy but fast and high quality session with Dan and Zac, good tapering. Legs felt good throughout so just kept pushing on which felt good, and the speed was up since I was wearing spikes and the massive recoveries helped, niiceee!! Did the last one as a seeded start: Dan - no speed - Spencer, followed by Zac then me. Finished just behind Zac and Dan put in a good effort to stay with his gap to Zac.

Running warm up/down 8:25 [1] 1.41 km (5:58 / km) +5m 5:52 / km
shoes: Nike Lunaracer +3 SP16

Jog round the park, still feeling good.
10 PM

S & C (Stretching & Rolling) 33:00 [0]

Long stretch and roll. Covered everything, all but ankle feeling very good.

Monday Sep 19, 2016 #

7 AM

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

Right - 25s, Left 32s. Snapped my final exercise band :((

Also no morning run today since we've got some orienteering planned for tonight :)

In general easing off any long training now, racing JIRCS this weekend, 9.5km in cambus: yes please. Then into JEC. Excitement building.
4 PM

Running warm up/down 14:06 [1] 1.63 km (8:40 / km) +108m 6:31 / km

Jog and drills.

Orienteering 51:51 [2] *** 5.2 km (9:58 / km) +225m 8:12 / km

Easy Orienteering at Ladies Table.

Easy round a course Lewis planned for me. Doing the full process. Map lacking in quite a few places (#11, #12) but no excuse for mis punching 4 - oops! Overall pretty good though, just need to take my time to look for all route choices before I set off (#12).

Right ankle is just shit now, fine through all of Norway, took an easy week as a pre-caution and managed to hurt it cycling?!?! Think I must have just tightened my shoes too tight. Anyway now I can't run in terrain without it hurting, think it's to do with my very old O-Rocs which offer little support and my feet end up sliding all over the place inside them (with also causes the sole of my feet to hurt!) Getting a new pair of shoes now, hopefully that will help. Need to rest after JIRCs/ JEC/ JHIs to let the ankle recover, and will probably tape them for the races.

Running warm up/down 5:47 [1] 0.93 km (6:14 / km) +28m 5:26 / km

Jog back to car.
9 PM

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

Normal Core. Feeling fed up.
10 PM

S & C (Stretching & Rolling) 32:00 [0]

Watching karate kid. Good film.

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