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Training Log Archive: Alastair Thomas

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running - Trail / Terrain6 3:47:28 25.81(8:49) 41.54(5:29) 1328
  Cross Training4 2:00:00
  Stretching/Rolling7 1:52:00
  S & C3 1:30:00
  Running - Road / Track2 1:20:15 10.69(7:30) 17.2(4:40) 127
  Orienteering1 13:12 2.19(6:01) 3.53(3:44) 1318 /20c90%
  Total18 10:42:55 38.69 62.27 146818 /20c90%
  [1-5]12 8:50:55
averages - sleep:7.5

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Sunday Sep 17 #

1 PM

Running - Trail / Terrain race 51:40 intensity: (31 @1) + (13 @2) + (19:38 @3) + (31:18 @4) 7.74 km (6:41 / km) +731m 4:32 / km
ahr:175 max:184 shoes: Inov8 X Talon 225 #2

Dale Head Fell Race.

Steady/ threshold effort, felt comfortable all the way up the first climb just behind Zac and Rhys Finlay Robinson. Then pushed on a bit on the last climb but felt like could have gone much harder. Anyway 4th to the top, first chaser with Zac just behind which was impressive. Front 3 (including current British fell running champ) a fair bit ahead.

Got taken on the down, first part was rough and boggy and i couldn't hack it then a bit better on the final down, where Rhys came back past me and I followed him getting the nice lines. Anyway cruised into the fields at the end, decent enough run out.

Had plans for a long run back to Keswick but went too hard in the race so that would have been silly. Probs should have just done a long run but this was great bants and a nice session.

Running - Trail / Terrain warm up/down 14:45 [1] 2.37 km (6:13 / km) +5m 6:09 / km
ahr:138 max:143 shoes: Inov8 X Talon 225 #2

9 PM

Stretching/Rolling 17:00 [0]

Saturday Sep 16 #

8 AM

Running - Road / Track warm up/down 16:06 intensity: (5:38 @1) + (10:28 @2) 3.0 km (5:22 / km) +17m 5:13 / km
ahr:145 max:158 shoes: Adidas Adizero Boston 6

Running - Road / Track race 17:00 intensity: (9 @1) + (6 @2) + (39 @3) + (4:36 @4) + (11:30 @5) 5.0 km (3:24 / km) +35m 3:17 / km
ahr:186 max:194 shoes: Adidas Adizero Boston 6

Workington Parkrun. +12s on Dan and new official PB but have run faster off garmin. Started chill for the first two km then pushed on but the 4th km killed me off. Bit gutted to not go sub 17 but considering 3 weeks ago I ran 18.40 i think I'll take it!

Need to get to a 5km race and want to go closer to 16 late next spring.

Running - Trail / Terrain warm up/down 24:25 intensity: (20:56 @1) + (3:29 @2) 4.06 km (6:01 / km) +18m 5:53 / km
ahr:141 max:148 shoes: Adidas Adizero Boston 6

3 PM

S & C 30:00 [2]

Core + Maintenance. Ate too much after parkrun.
8 PM

Stretching/Rolling 10:00 [0]

Friday Sep 15 #

6 PM

Cross Training (Turbo) 30:00 [1]
ahr:115 max:127 (rest day) shoes: Giro Triple

Nice and easy just moving the legs. Will get core done tomorrow.

Stretching/Rolling 15:00 [0]

Thursday Sep 14 #

7 AM

Cross Training (Swimming) 30:00 [2]
slept:8.0

50 lengths, fairly standard but interrupted by the early morning plumbing.
5 PM

Running - Trail / Terrain warm up/down 13:46 intensity: (12:48 @1) + (58 @2) 2.53 km (5:27 / km) +20m 5:15 / km
ahr:130 max:154 shoes: Asics Piranha SP5

Orienteering tempo 13:12 intensity: (19 @1) + (7 @2) + (1:24 @3) + (8:04 @4) + (3:18 @5) *** 3.53 km (3:44 / km) +13m 3:40 / km
ahr:179 max:188 spiked:18/20c shoes: Asics Piranha SP5

WCOC Sprint - Vulcans Park - 3DReRun



Went for some full sprint training. Started comfortably and losing a few seconds due to pace in first half. Only bit of no planning ahead was leaving 9 when I didn't see the uncrossable features, losing ~10s. Then had a run in with the Workington mandem but just kept going, now with Zac. Opened up through the final sections and felt alright, always feeling like there was more in the tank if required which was nice.

Running - Trail / Terrain tempo 15:24 intensity: (2:37 @1) + (1:47 @2) + (1:00 @3) + (9:39 @4) + (21 @5) 3.69 km (4:10 / km) +20m 4:04 / km
ahr:169 max:186 shoes: Asics Piranha SP5

4 mins jogging, 10T all on grass, 1 min jog. Felt alright, got it done!
10 PM

Stretching/Rolling 19:00 [0]

Wednesday Sep 13 #

6 AM

Running - Trail / Terrain 20:20 intensity: (7:50 @1) + (11:12 @2) + (1:18 @3) 4.02 km (5:03 / km) +40m 4:49 / km
ahr:146 max:162 shoes: Saucony Peregrine 6

Easy morning 20, very soggy out, marsh running for about half of this.
4 PM

Running - Trail / Terrain 57:06 intensity: (8:44 @1) + (25:32 @2) + (22:50 @3) 11.16 km (5:07 / km) +313m 4:29 / km
ahr:155 max:170 shoes: Saucony Peregrine 6

Home from Dan's via Setmurthy. Exceedingly slippy from torrential rain all day but weather was actually beaut when out. Weird.

S & C 30:00 [2]

Core + Maintenance. Straight after run was grim.
8 PM

Stretching/Rolling 18:00 [0]

Tuesday Sep 12 #

7 AM

Cross Training (Swimming) 30:00 [2]
slept:7.0

Easy 50 lengths, feeling quite normal.
4 PM

Running - Road / Track warm up/down 16:52 intensity: (14:28 @1) + (2:24 @2) 2.47 km (6:49 / km) +22m 6:31 / km
ahr:132 max:159 shoes: Adidas Adizero Boston 6

Running - Road / Track intervals 16:58 intensity: (1:02 @1) + (1:27 @2) + (3:32 @3) + (5:43 @4) + (5:14 @5) 4.36 km (3:53 / km) +37m 3:44 / km
ahr:175 max:192 shoes: Adidas Adizero Boston 6

5 * 800m [60s]

Same session, same place. Times a bit faster than last week but felt soooo much easier, pretty much cruising for the first 2 then saved it for a good effort on the last one, finally getting past a very much bonking Dan. Anyway legs feeling good which was a class feeling.

Running - Road / Track warm up/down 13:19 intensity: (2:47 @1) + (9:55 @2) + (37 @3) 2.36 km (5:39 / km) +15m 5:28 / km
ahr:149 max:162 shoes: Adidas Adizero Boston 6

9 PM

Stretching/Rolling 16:00 [0]

Monday Sep 11 #

9 AM

Running - Trail / Terrain 30:02 intensity: (7:34 @1) + (16:00 @2) + (6:28 @3) 5.97 km (5:02 / km) +182m 4:22 / km
ahr:150 max:164 shoes: Saucony Peregrine 6

Up the Hay in first period of school. Not too many complaints from the legs, felt alright but kept it as chill as I could.
6 PM

Cross Training (Turbo) 30:00 [1]
ahr:114 max:124 shoes: Giro Triple

Easy on Turbo.

S & C 30:00 [2]

Core + Maintenance.
9 PM

Stretching/Rolling 17:00 [0]

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