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Training Log Archive: Alastair Thomas

In the 7 days ending Oct 16:

activity # timemileskm+m
  Cycling4 3:53:21
  Stretching/Rolling6 2:51:00
  S & C6 2:38:00
  Running2 31:26 3.46(9:04) 5.57(5:38) 36
  Running Drills1 19:11 1.07(17:57) 1.72(11:09) 2
  Orienteering1 15:45 2.4(6:33) 3.87(4:04) 2413 /14c92%
  Total18 10:28:43 6.94 11.16 6113 /14c92%
  [1-5]12 7:37:43
averages - sleep:8.2 weight:67.9kg

» now

Sunday Oct 16 #

8 AM

S & C (BBA) 16:00 [1]

Right - 52s, Left - 41s.
1 PM

Cycling 1:37:30
ahr:142 max:181 shoes: Giro Triple

43.19km, 617m, 26.5km/h.

Longer ride out to do my annual attempt at the Whinlatter pass climb from the Thornthwaite side (hard side). Taking it steady on the way to the climb along mostly main roads then a bit of dual carriage way and then the old main road because it is much safer and nicer than the A66. Through all of this my legs were feeling quite tired and they complained at any sustained power but thought I might as well still give the climb a good go.

Climb starts almost straight away with some steep sections up to a view point (and ice cream van) then another steep bit and then some lesser gradients before the final kick up to the visitor centre. Legs complained the whole way up and probably didn't put down as much as I should have on the flatter bits but still did a good job and took 58s off my time from last year to go 141st out of 10,806 in 10.32 min/s on the strava segment. Next stop sub 10 and top 100 ;)

Enjoyed the decent on the other side then just cruised home actually feeling better than before the climb and enjoying what was a surprising nice day. Good ride.

Few more segments to have my yearly go at then hopefully I can start Base phase!
5 PM

Stretching/Rolling 28:00 [0]

Lower back quite sore, rest of legs are just tired.

Saturday Oct 15 #

7 AM

Cycling 39:34
ahr:153 max:177 slept:8.0 shoes: Giro Triple

18.04km, 320m, 27.3km/h.

Morning ride out before heading on a NWJS squad day. Felt alright, just keeping it steady but had to increase the effort level for a few of the hills. Again it was a cold morning but very nice to get out in. Liking biking atm.
5 PM

Cycling 34:48
ahr:152 max:176 shoes: Giro Triple

15.42km, 301m, 26km/h.

Back from minibus drop off via a few segments.
10 PM

Stretching/Rolling 29:00 [0]

Friday Oct 14 #

7 AM

S & C (BBA) 16:00 [1]

Right - 30s, Left - 44s.
4 PM

Cycling 1:01:29
ahr:137 max:168 shoes: Giro Triple

26.337km, 417.7m, 25.7km/h

Lavely little ride out in the setting sun. Quite nippy out and a bit breezy but still very enjoyable and didn't feel too bad at all apart from some sore legs and a sore crotch at the end, as per.
6 PM

Stretching/Rolling 30:00 [0]

DOMS from the gym.

Thursday Oct 13 #

7 AM

S & C (Gym) 1:10:00 [2]
slept:7.5 shoes: Nike Lunaracer+ 3

Finally went to the gym! This should become a regular thing now on Thursday mornings if I can persuade mum to give me a lift. I did:

WU - 10 min on bike
Circuits * 2
CD - 6 min on bike.

All in all a good session and will hopefully see some improvements with time.
5 PM

Running warm up/down 11:05 [2] 1.57 km (7:04 / km) +3m 7:00 / km

Lap of the park and drills. Started to rain and was cold.

Orienteering 15:45 [4] *** 3.87 km (4:04 / km) +24m 3:57 / km

WCOC Sprint Series 2016 - Keswick


Final one of these, on a good area so was expecting (and recieved) a good sprint. Didn't feel great running wise, legs heavy from the off and just generally feeling quite ploddy; accelerations were incredibly slow and top speed was lacking. Having said that I did still really enjoy it!

Technically OK, #5 I binned some time, was working on the principle that sticking to the red line was best but didn't understand the placement of the control. Not sure on my routes to #6 and #7. Definitely the wrong one to #8. At #9 I caught Simon up which put some good pressure on me from behind. Even if I did lack the speed to get away it was good practice to have someone chasing to force me to do my own thing, highlighted at #12 when getting the wrong alley would have been very easy, but I nailed it.

Way down on Matt Volkes, judging by how I felt that was just speed.

Followed this with the club social where we had to do a presentation about our summer, all good fun!

Running warm up/down 10:06 [2] 2.0 km (5:02 / km) +15m 4:51 / km

Jog and strides.

Wednesday Oct 12 #

7 AM

S & C (BBA) 18:00 [1]
slept:8.5 weight:67.9kg (rest day)

Right - 33s, Left - 19s.

Doing nothing again today.
9 PM

Stretching/Rolling 28:00 [0]
(rest day)

This resting business is rubbish. Hopefully though it should mean a winters continously training.

Tuesday Oct 11 #

6 PM

Stretching/Rolling (Stretching & Rolling) 27:00 [0]
(rest day)

Doing very little for a while.

Monday Oct 10 #

6 AM

S & C (BBA) 17:00 [1]

Right - 7s, Left- 42s.

5 PM

Running warm up/down 5:16 [1] 1.0 km (5:15 / km) +18m 4:49 / km
ahr:122 max:141 shoes: Nike Lunaracer +3 SP16

Jog there.

Running Drills 19:11 [1] 1.72 km (11:09 / km) +2m 11:06 / km
ahr:120 max:141 shoes: Nike Lunaracer +3 SP16

Some running drills to improve my form which will hopefully help my knee.

Running warm up/down 4:59 1.0 km (5:00 / km)
ahr:133 max:146 shoes: Nike Lunaracer +3 SP16

Jog back.
6 PM

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

Normal Core.

On another note the season has finally ended so will be taking it easy and cross training for a while then getting into proper winter training.
9 PM

Stretching/Rolling (Stretching & Rolling) 29:00 [0]

Legs felt fine.

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