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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alastair Thomas

In the 7 days ending Sep 3:

activity # timemileskm+m
  Cross Training5 3:59:42
  Orienteering3 2:50:59 16.35(10:28) 26.31(6:30) 118450 /55c90%
  Running - Trail / Terrain5 2:21:00 16.24(8:41) 26.14(5:24) 923
  Stretching/Rolling7 1:53:00
  S & C3 1:30:00
  Running - Road / Track1 37:22 4.61(8:07) 7.42(5:02) 73
  Running Drills1 7:00 0.32(21:47) 0.52(13:32)
  Total20 13:19:03 37.52 60.38 217950 /55c90%
  [1-5]13 11:26:03

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Sunday Sep 3 #

10 AM

Orienteering long 1:26:17 intensity: (3:00 @1) + (29:29 @2) + (52:23 @3) + (1:25 @4) ** 15.22 km (5:40 / km) +708m 4:36 / km
ahr:161 max:175 spiked:11/11c shoes: Inov8 X Talon 225 #2

Galoppen - Uldale Fells - Results

9 PM

Stretching/Rolling 15:00 [0]

Saturday Sep 2 #

9 AM

Running - Trail / Terrain warm up/down 10:10 intensity: (6:30 @1) + (3:40 @2) 2.04 km (4:59 / km) +2m 4:57 / km
ahr:140 max:150 shoes: Adidas Adizero Boston 6

Running Drills warm up/down 7:00 [1] 0.52 km (13:32 / km)
ahr:110 max:131 shoes: Adidas Adizero Boston 6

Running - Trail / Terrain tempo 20:02 intensity: (26 @1) + (43 @2) + (4:26 @3) + (14:27 @4) 5.39 km (3:43 / km) +50m 3:33 / km
ahr:175 max:183 shoes: Adidas Adizero Boston 6

larl tempo on the dunes at Mawbray before the WCOC coaching. On grassy paths mainly, with some sandy bits and was a tad slippy in flats with the grass being wet but not to bad, also constantly undulating up and down the dunes.

Heart rate actually good and feeling fairly comfortable most the way, positive signs.

Running - Trail / Terrain warm up/down 6:03 intensity: (56 @1) + (5:07 @2) 1.14 km (5:18 / km) +2m 5:16 / km
ahr:150 max:157 shoes: Adidas Adizero Boston 6

10 AM

Running - Trail / Terrain warm up/down 8:23 [1] 1.12 km (7:29 / km)
ahr:131 max:137 shoes: VJ Supra 2

Orienteering 23:33 intensity: (4:59 @1) + (16:59 @2) + (1:35 @3) *** 3.34 km (7:04 / km) +5m 7:01 / km
ahr:149 max:161 spiked:18/18c shoes: VJ Supra 2

WCOC coaching with Charlotte Watson. Some very good courses and good for the tekkers.



Orienteering 7:50 [3] *** 1.5 km (5:13 / km) +4m 5:08 / km
spiked:13/14c shoes: VJ Supra 2

Relay training, with Dan who was a mug on two occasions.

5 PM

S & C 30:00 [2]

Core + Maintenance. All good.
8 PM

Stretching/Rolling 17:00 [0]

Friday Sep 1 #

10 AM

Cross Training (Cycling) 27:46 [1]

10.24 km, 22.1 km/h, 80m.

Cross Training (Cycling) 1:17:52 [2]

29 km, 24.3 km/h, 273m.
9 PM

Stretching/Rolling 15:00 [0]

Thursday Aug 31 #

7 AM

Cross Training (Swimming) 30:00 [2]

50 lengths, lungs feeling much clearer.
6 PM

Running - Trail / Terrain warm up/down 12:07 intensity: (5:25 @1) + (6:05 @2) + (37 @3) 1.91 km (6:21 / km) +139m 4:39 / km
ahr:141 max:161 shoes: Inov8 X Talon 225 #2

Would like to say I just did a got warm up, in reality just got lost to the start.

Orienteering 53:19 intensity: (8:41 @1) + (14:26 @2) + (28:33 @3) + (1:39 @4) *** 6.25 km (8:32 / km) +467m 6:13 / km
ahr:158 max:177 spiked:8/12c shoes: Inov8 X Talon 225 #2

WCOC SS17 - Coledale.

Map 2003 so some interesting orienteering. Fair to say I was a bit grumpy by the end.
10 PM

Stretching/Rolling 13:00 [0]

Wednesday Aug 30 #

9 AM

Running - Trail / Terrain 20:05 intensity: (3:19 @1) + (16:01 @2) + (45 @3) 3.81 km (5:16 / km) +42m 5:00 / km
ahr:150 max:162 shoes: Saucony Peregrine 6

Easy 20 pre core. Trails were basically non existent so was more a terrain run through the woods. Also might wear long socks from now on since I'm fed up of being covered in nettle stings.

S & C 30:00 [2]

Core + Maintenance. Core felt tough.
2 PM

Running - Trail / Terrain 1:04:10 intensity: (2:59 @1) + (24:44 @2) + (28:03 @3) + (8:24 @4) 10.73 km (5:59 / km) +687m 4:32 / km
ahr:162 max:179 shoes: Saucony Peregrine 6

In the northern fells with Dan. Started straight up the ridge onto cockup, had some plumbing issues just before the top so had to stop for a bit of relief...
After that descended into the valley then up meal fell, across a bog then up a bugger of a climb up to Great sca fell. From there it was on through a bog up to the top of Knott.
Nice descent for a few km down a boggy path then a weird little ravine with no path in it and then onto some lush single track which was peng.
Final climb over the side of cockup and then back down to where we started. Nice weather, good running conditions (apart from bog) and not feeling too bad so happy days!
9 PM

Stretching/Rolling 17:00 [0]

Tuesday Aug 29 #

7 AM

Cross Training (Swimming) 30:00 [2]

50 lengths, chest a bit tight.
4 PM

Running - Road / Track warm up/down 14:42 intensity: (11:21 @1) + (3:14 @2) + (7 @3) 2.16 km (6:49 / km) +34m 6:19 / km
ahr:135 max:160 shoes: Adidas Adizero Boston 6

Running - Road / Track intervals 17:33 intensity: (1:28 @1) + (2:05 @2) + (3:54 @3) + (5:39 @4) + (4:27 @5) 4.38 km (4:00 / km) +39m 3:50 / km
ahr:172 max:190 shoes: Adidas Adizero Boston 6

5 * 800m [1 min]

With Dan on the greenway, still feeling ridiculously slow, leg speed just isn't there, so got consistently dropped every time. Anyway good session and might do this every week till JEC and hopefully see some nice progression of the times.

Running - Road / Track warm up/down 5:07 intensity: (2:03 @1) + (3:04 @2) 0.88 km (5:49 / km)
ahr:145 max:158 shoes: Adidas Adizero Boston 6

9 PM

Stretching/Rolling 17:00 [0]

Monday Aug 28 #

9 AM

Cross Training (Cycling) 44:04 intensity: (31:28 @1) + (12:36 @2)
ahr:134 max:158 shoes: Giro Triple

17.53 km, 23.9 km/h, 240m.

Nice morning ride, chest still a bit gunky.
6 PM

Cross Training (Turbo) 30:00 [1]
ahr:120 max:127 shoes: Giro Triple

S & C 30:00 [2]

Core + Maintenance. Sweaty.
9 PM

Stretching/Rolling 19:00 [0]

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