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Training Log Archive: Alastair Thomas

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running - Trail / Terrain5 3:23:53 23.22(8:47) 37.37(5:27) 875
  Orienteering4 2:41:51 11.89(13:36) 19.14(8:27) 56816 /16c100%
  Cross Training4 2:00:00
  Stretching/Rolling6 1:35:00
  S & C3 1:15:00
  Running - Road / Track1 1:00:26 8.47(7:08) 13.63(4:26) 146
  Total17 11:56:10 43.59 70.14 158916 /16c100%
  [1-5]11 10:21:10
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Dec 3 #

10 AM

Running - Trail / Terrain 18:50 [2] 3.54 km (5:19 / km) +73m 4:49 / km
shoes: Inov8 Mudclaw 300

Orienteering 43:24 [3] 5.47 km (7:56 / km) +155m 6:57 / km
shoes: Inov8 Mudclaw 300

BOF T Squad - Tockholes.

Multi Tekkers course. Basically just need to look up more on compass. Apart from that alright just a tad ploddy.

Running - Trail / Terrain 32:22 [2] 6.45 km (5:01 / km) +144m 4:31 / km
shoes: Inov8 Mudclaw 300

Lap of the reserviors with the boys.
9 PM

Stretching/Rolling 18:00 [0]

Saturday Dec 2 #

10 AM

Orienteering 19:15 [2] 2.21 km (8:43 / km) +36m 8:03 / km
shoes: Inov8 Mudclaw 300

BOF T Squad - Ilkley Moor.

6 * Compass courses. Much better by the end :)

Orienteering 25:37 [2] 2.56 km (10:01 / km) +89m 8:32 / km
shoes: Inov8 Mudclaw 300

BOF T Squad - Ilkley Moor.

2 * Window Courses. Tough going, mostly good.
1 PM

Running - Trail / Terrain warm up/down 7:15 [1] 1.0 km (7:13 / km) +32m 6:13 / km
shoes: Inov8 Mudclaw 300

Orienteering 43:28 [2] 4.65 km (9:21 / km) +206m 7:39 / km
shoes: Inov8 Mudclaw 300

BOF T Squad - Ilkley Moor

Map memory stuff. Good fun. 1 mistake.
9 PM

Stretching/Rolling 10:00 [0]

Friday Dec 1 #

12 PM

Cross Training (Spinning) 30:00 [1]
ahr:105 max:114 (rest day) shoes: Nike Lunaracer+ 3

Int gym, easy on the bike.

S & C 15:00 [2]

Some Maintenance. No core so I don't aggrevate the back any more.

Thursday Nov 30 #

7 AM

Cross Training 30:00 [2]
slept:9.0

Morning Swim. Slightly less since back still sore to move.
6 PM

Running - Trail / Terrain warm up/down 16:01 intensity: (15:35 @1) + (26 @2) 2.57 km (6:15 / km) +61m 5:35 / km
ahr:127 max:149 shoes: Inov8 Mudclaw 300

Orienteering tempo 30:07 intensity: (39 @1) + (2:55 @2) + (22:45 @3) + (3:48 @4) *** 4.26 km (7:04 / km) +81m 6:27 / km
ahr:167 max:179 spiked:16/16c shoes: Inov8 Mudclaw 300

WCOC Orienteering - Hoggs Earth - Results



Very nice. Could have just been (MUCH) sharper with direction.

Running - Trail / Terrain 24:23 intensity: (11:21 @1) + (5:52 @2) + (3:45 @3) + (3:25 @4) 3.74 km (6:31 / km) +111m 5:41 / km
ahr:150 max:181 shoes: Inov8 Mudclaw 300

5 * Hills [Jog Down], CD.
9 PM

Stretching/Rolling 16:00 [0]

Wednesday Nov 29 #

5 PM

Running - Trail / Terrain 1:12:55 intensity: (28:19 @1) + (28:44 @2) + (15:52 @3) 13.92 km (5:14 / km) +366m 4:38 / km
ahr:148 max:167 shoes: Inov8 Mudclaw 300

Easy home from Cockermouth with a loop in setmurthy. Shuffling badly, tired legs.

S & C 30:00 [2]

Core + Maintenance. Upper right hand side of back stiff.
9 PM

Stretching/Rolling 16:00 [0]

Tuesday Nov 28 #

7 AM

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

Normal 50 lengths. Felt fine.
6 PM

Running - Road / Track tempo 1:00:26 intensity: (23:04 @1) + (8:47 @2) + (18:50 @3) + (9:45 @4) 13.63 km (4:26 / km) +146m 4:12 / km
ahr:154 max:184 shoes: Salomon S-Lab Sonic

WU

Keswick AC 'Round Town TT' - 29.45
~8km loop with some nice climbs in, all on road. Didn't want to go too hard so just threshold/ tempo with the waster. Felt good and never really strainin. All good shizaz.

4 * Strides.

CD.
9 PM

Stretching/Rolling 18:00 [0]

Monday Nov 27 #

9 AM

Cross Training (Spinning) 30:00 [1]
ahr:110 max:118

In gym, followed by a cold shower :(
7 PM

Running - Trail / Terrain 32:07 intensity: (9:40 @1) + (20:56 @2) + (1:31 @3) 6.16 km (5:13 / km) +89m 4:52 / km
ahr:148 max:165 shoes: Saucony Peregrine 6

Exceedingly muddy, tough going.

S & C 30:00 [2]

Core + maintenance. Sweaty work but no niggles :)
9 PM

Stretching/Rolling 17:00 [0]

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