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Training Log Archive: Alastair Thomas

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running - Trail / Terrain6 4:12:19 30.61(8:15) 49.26(5:07) 922
  Orienteering2 2:04:35 12.12(10:17) 19.51(6:23) 88533 /37c89%
  Cross Training4 2:00:00
  Stretching/Rolling6 1:22:00
  S & C3 1:20:00
  Total16 10:58:54 42.73 68.77 180733 /37c89%
  [1-5]10 9:36:54
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Nov 12 #

11 AM

Running - Trail / Terrain warm up/down 5:43 intensity: (5:33 @1) + (10 @2) 0.71 km (8:02 / km) +50m 5:56 / km
ahr:133 max:145 shoes: Inov8 Mudclaw 300

Orienteering 1:37:09 intensity: (8:35 @1) + (38:22 @2) + (50:12 @3) 14.07 km (6:54 / km) +726m 5:29 / km
ahr:157 max:172 spiked:16/18c shoes: Inov8 Mudclaw 300

Copeland Chase - 2 hour score.

Messed up the timings but was a nice day out anyway, nav a bit dodgy and hesitant at times but good to practise on 1:15.
Cold.
10 PM

Stretching/Rolling 10:00 [0]

Saturday Nov 11 #

12 PM

Running - Trail / Terrain warm up/down 16:20 intensity: (10:57 @1) + (5:00 @2) + (23 @3) 2.7 km (6:04 / km) +5m 6:00 / km
ahr:139 max:162 shoes: Inov8 X-Talon 200

Running - Trail / Terrain race 26:02 intensity: (11 @1) + (6 @2) + (32 @3) + (9:19 @4) + (15:54 @5) 7.05 km (3:42 / km) +58m 3:33 / km
ahr:184 max:191 shoes: Saucony Velocity 4

Keswick XC - Senior Men.

Great fun! Really nice course and felt pretty decent. It was four laps, each one went up the bank in Fitz park twice and lots of 180° turns to keep things interesting.
Started very conservatively, still able to talk for most of the first two laps, especially when a little fight broke out and someone got purposfully shoved over, which made me and Harry B back off to keep out of the way of the victim who was raging (and swearing a lot)
Anyway i put in an effort at the start of the third lap, and just went from there. Running with an Ambleside guy for most of the last lap but I didn't know wherethe finish was so made sure to drop him on the first bank ascent.

Pretty pleased, probs could have got more out the legs since never really felt too strained and was completely fine at tge finish, but was just really enjoying it! More XC like that please!

Running - Trail / Terrain warm up/down 6:49 intensity: (28 @1) + (6:21 @2) 1.26 km (5:24 / km) +10m 5:12 / km
ahr:149 max:159 shoes: Inov8 X-Talon 200

Friday Nov 10 #

6 PM

Cross Training (Spinning) 30:00 [1]
(rest day)

25 spinning then 5 mins on cross trainer.

S & C 20:00 [2]

Core + a little maintenance. At the gym.
9 PM

Stretching/Rolling 15:00 [0]

Thursday Nov 9 #

7 AM

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

Morning swim. All good, little blocked nose.
6 PM

Running - Trail / Terrain warm up/down 22:09 intensity: (2:56 @1) + (13:20 @2) + (5:53 @3) 4.09 km (5:25 / km) +87m 4:54 / km
ahr:154 max:165 shoes: Inov8 Mudclaw 300

Orienteering tempo 27:26 intensity: (17 @1) + (50 @2) + (6:44 @3) + (19:14 @4) + (21 @5) ** 5.44 km (5:02 / km) +159m 4:24 / km
ahr:176 max:185 spiked:17/19c shoes: Inov8 Mudclaw 300

WCOC Night Event - Caer Mote - Results



Felt alright although legs tired on the way there. Too sloppy mind, two misses and lots of slightly off compass bearings. Also #6/10/16 (same control) was in the wrong place.

Running - Trail / Terrain 26:41 intensity: (2:54 @1) + (7:31 @2) + (8:33 @3) + (7:43 @4) 5.51 km (4:50 / km) +16m 4:46 / km
ahr:163 max:181 shoes: Inov8 Mudclaw 300

10T + 4*Strides + CD Home.
10 PM

Stretching/Rolling 17:00 [0]

Wednesday Nov 8 #

4 PM

Running - Trail / Terrain 1:00:55 intensity: (14:49 @1) + (29:51 @2) + (16:15 @3) 12.04 km (5:03 / km) +286m 4:31 / km
ahr:151 max:169 shoes: Inov8 Mudclaw 300

S & C 30:00 [2]

Core + Maintenance. Straight after run.
7 PM

Stretching/Rolling 13:00 [0]

Tuesday Nov 7 #

7 AM

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

Feeling refreshed this morning, foot aching.
5 PM

Running - Trail / Terrain hills 57:39 intensity: (32:20 @1) + (10:52 @2) + (8:19 @3) + (6:08 @4) 9.82 km (5:52 / km) +397m 4:53 / km
ahr:145 max:182 shoes: Saucony Peregrine 6

WU

KAC - 12 * 60s [60s] Hills.

Training not straining, fairly standard session. Should probs have done a bigger WU & CD but plenty of time for miles this week :)

CD.
9 PM

Stretching/Rolling 13:00 [0]

Monday Nov 6 #

1 PM

Running - Trail / Terrain 30:01 intensity: (7:18 @1) + (21:22 @2) + (1:21 @3) 6.08 km (4:56 / km) +13m 4:53 / km
ahr:149 max:162 shoes: Saucony Peregrine 6

Easy 30 out along the river cocker and back. Muddy and rutted fields.
8 PM

Cross Training (Turbo) 30:00 [1]
ahr:111 max:123 shoes: Giro Triple

Watching some good youtube :)

S & C 30:00 [2]

Core + Maintenance. Need to incorporate exercises from the weekend.
9 PM

Stretching/Rolling 14:00 [0]

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