Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Cross Training5 2:45:00
  Stretching/Rolling6 1:40:00
  Running - Trail / Terrain2 1:32:08 9.95(9:15) 16.02(5:45) 590
  S & C3 1:22:00
  Orienteering2 1:02:39 5.74(10:55) 9.23(6:47) 374
  Total14 8:21:47 15.69 25.25 964
  [1-5]8 6:41:47
averages - sleep:8
«
1:54
0:00
SuMoTuWeThFrSa

Friday Dec 15 #

5 PM

Cross Training (Spinning) 30:00 [1]
ahr:108 max:120 (rest day) shoes: Salomon S-Lab Sonic

In the gym on spinning machine. With niamh so got through the boredom :)

S & C 22:00 [2]
shoes: Salomon S-Lab Sonic

Core and maintenance stuff.
7 PM

Stretching/Rolling 16:00 [0]

Thursday Dec 14 #

7 AM

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

Woke up feeling a bit rough but it soon cleared. Anyway felt fine and good fun when Steve Heb got in half way through and started chasing me, made for a speedy last 10 lengths :)
5 PM

Running - Trail / Terrain warm up/down 9:02 intensity: (5:01 @1) + (4:01 @2) 1.43 km (6:18 / km) +87m 4:50 / km
ahr:134 max:155 shoes: Inov8 Mudclaw 300

Orienteering tempo 37:10 intensity: (31 @1) + (3:55 @2) + (19:20 @3) + (13:24 @4) ** 6.1 km (6:06 / km) +293m 4:55 / km
ahr:169 max:183 shoes: Inov8 Mudclaw 300

WCOC Night Series - Sale Fell Score - Results

Thought I had them all but didn't see one in the bottom left hand corner of the map. Bit scrappy on the nav in places but compass was good when I actually did it...

Running - Trail / Terrain 23:40 intensity: (4:53 @1) + (7:07 @2) + (2:43 @3) + (5:14 @4) + (3:43 @5) 4.49 km (5:17 / km) +222m 4:14 / km
ahr:162 max:188 shoes: Inov8 Mudclaw 300

Tempo from bench to the top. Bit slower than last time but worked hard which is main thing.

CD.
9 PM

Stretching/Rolling 15:00 [0]

Wednesday Dec 13 #

5 PM

Cross Training (Turbo) 45:00 [1]
ahr:118 max:129 shoes: Giro Triple

Spinning on turbo, worked a tad harder than normal which is good. No niggles just an easy week.

S & C 30:00 [2]

Core + maintenance.
9 PM

Stretching/Rolling 16:00 [0]

Tuesday Dec 12 #

7 AM

Cross Training (Swimming) 30:00 [2]

Normal stuff, feeling actually good and finished in plenty of time :)
6 PM

Running - Trail / Terrain hills 59:26 intensity: (35:15 @1) + (7:19 @2) + (7:00 @3) + (8:25 @4) + (1:27 @5) 10.1 km (5:53 / km) +281m 5:10 / km
ahr:146 max:187 shoes: Inov8 Mudclaw 300

WU (garmin didn't get satellites for this)

Keswick AC - 8 * 2 min hills [60s].
Just ahead of Zac on most reps and a bit down on Carlos and sometimes battling Steve when he tried. Anyway nice session and good group to get it done in hectic conditions. Snow on top and lots of ice about made it slippery as well, all good fun legs feeling alright.

CD.
9 PM

Stretching/Rolling 20:00 [0]

Monday Dec 11 #

5 PM

Cross Training (Turbo) 30:00 [1]
ahr:115 max:128 shoes: Giro Triple

Garage time.

S & C 30:00 [2]

Core + maintenance. All good.

Last week was a bit poor training wise, with a nice mental break at the end of it. Back on it now to finish the year strong; overall very happy with how training is going though.
9 PM

Stretching/Rolling 18:00 [0]

Sunday Dec 10 #

11 AM

Orienteering 25:29 [1] 3.14 km (8:08 / km) +81m 7:12 / km
shoes: Inov8 Mudclaw 300

Squad Bash. Fun relay thingy, loving the mass start O and beaut scenery int forest. Not so much in love with the training effect.
8 PM

Stretching/Rolling 15:00 [0]

« Earlier

Next Up

Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Running
+ Running - Road / Track
+ Running - Trail / Terrain
3000km4000c
actual:2402.9km80%2040c51%
projected:2513.1km83%2134c53%
S & C 100:00:00
actual:57:12:1657%
projected:59:49:3759%

Reports

Search Log

 

Flag Counter






  • Jun 17, 2050 [1,695w, 6d]: Y - wmoc 2050 M50

Recent Weeks:

Week
Ending
Training hours by intensity
012345678910
11
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training hours by activity
01234567891011
12
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

Week
Ending
Training kilometers by activity
0102030405060708090
100
Dec 17
Dec 10
Dec 3
Nov 26
Nov 19

all weeks | months | years | as calendar