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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alastair Thomas

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running - Trail / Terrain4 4:07:13 26.64(9:17) 42.88(5:46) 1956
  Cross Training5 2:45:24
  Stretching/Rolling7 1:54:00
  S & C2 1:00:00
  Orienteering2 56:09 6.06(9:16) 9.75(5:46) 21612 /15c80%
  Total15 10:42:46 32.7 52.63 217212 /15c80%
  [1-5]8 8:48:46
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Nov 26 #

12 PM

Running - Trail / Terrain 2:01:24 intensity: (13:19 @1) + (42:21 @2) + (56:32 @3) + (9:12 @4) 18.82 km (6:27 / km) +1141m 4:57 / km
ahr:160 max:178 shoes: Inov8 Mudclaw 300

Whinlatter Skyline. Very nice.
9 PM

Stretching/Rolling 16:00 [0]

Saturday Nov 25 #

11 AM

Cross Training (Cycling) 30:24 intensity: (23:28 @1) + (5:33 @2) + (1:23 @3)
ahr:128 max:163 shoes: Giro Triple

To event.

Running - Trail / Terrain 8:49 intensity: (1:11 @1) + (4:30 @2) + (3:08 @3) 1.62 km (5:27 / km) +29m 5:01 / km
ahr:154 max:173

Orienteering 17:09 intensity: (17 @1) + (5 @2) + (4:36 @3) + (11:41 @4) + (30 @5) 3.7 km (4:38 / km) +36m 4:25 / km
ahr:175 max:185

Running - Trail / Terrain 14:55 intensity: (51 @1) + (4:09 @2) + (8:04 @3) + (1:51 @4) 3.46 km (4:19 / km) +44m 4:03 / km
ahr:163 max:181

10 PM

Stretching/Rolling 17:00 [0]

Friday Nov 24 #

10 PM

Stretching/Rolling 15:00 [0]
(rest day)

Thursday Nov 23 #

7 AM

Cross Training 30:00 [2]
slept:7.5

Normal swim. In earlier than usual, once again would like more sleep!
5 PM

Running - Trail / Terrain 29:35 intensity: (12:27 @1) + (10:49 @2) + (6:19 @3) 5.18 km (5:43 / km) +184m 4:51 / km
ahr:147 max:168 shoes: Inov8 Mudclaw 300

To event. Very boggy.

Orienteering 39:00 intensity: (22 @1) + (2:10 @2) + (25:28 @3) + (11:00 @4) *** 6.05 km (6:27 / km) +180m 5:37 / km
ahr:169 max:182 spiked:12/15c shoes: Inov8 Mudclaw 300

WCOC NightO - Setmurthy - Results



Some horrendous errors in there. But also some good orienteering as well. Good night's work.

Running - Trail / Terrain 18:45 intensity: (7:45 @1) + (4:13 @2) + (3:34 @3) + (2:49 @4) + (24 @5) 3.3 km (5:41 / km) +104m 4:55 / km
ahr:153 max:185 shoes: Inov8 Mudclaw 300

30s on, 30s off for a while then up heart attack hill. CD back down.
9 PM

Stretching/Rolling 17:00 [0]

Wednesday Nov 22 #

5 PM

Cross Training (Turbo) 45:00 [1]
ahr:106 max:118 shoes: Giro Triple

Easy peasy in garage.

S & C 30:00 [2]

Core + Maintenance. Felt good and got a lot done.
9 PM

Stretching/Rolling 15:00 [0]

Tuesday Nov 21 #

7 AM

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

Normal swim, feeling quite good but want more sleep!

UCAS sent this morning.
6 PM

Running - Trail / Terrain 53:45 intensity: (18:03 @1) + (12:38 @2) + (9:09 @3) + (13:48 @4) + (7 @5) 10.5 km (5:07 / km) +455m 4:12 / km
ahr:154 max:185 shoes: Saucony Peregrine 6

WU.

Keswick AC - 30 min kenyan hills.
On a loop round Whinlatter so plenty of climb with eavh lap, then not hanging about on the descent either so more of a tempo effort. Legs feeling tired but got through it. Right foot went numb, think tied laces too tight.

CD.

Also Picked up my trophy from the Dalehead Fell race for U18 winner, a few Blands and Ricky Lightfoot knocking about on that one :)
9 PM

Stretching/Rolling 17:00 [0]

Monday Nov 20 #

5 PM

Cross Training (Spinning) 30:00 [2]

S & C 30:00 [2]
(rest day)

Core + maintenance. All at the gym with niamh for some company :) Feeling fine.

Easy week, training going well like it did last year, but today last year I got my first injury of the winter and from then didn't feel happy with training etc. Making sure to not repeat that this year, hence the rest. Foot feeling dodge last week, much better this weekend but need to give it some non running days this week to get better; then back building up the miles.
9 PM

Stretching/Rolling 17:00 [0]

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