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Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Running3 1:50:56 12.71(8:44) 20.45(5:26) 470
  Orienteering2 1:17:44 7.08(10:59) 11.39(6:50) 21511 /16c68%
  Stretching/Rolling3 40:00
  Total7 3:48:40 19.78 31.83 68511 /16c68%
  [1-5]4 3:08:40
«
1:30
0:00
FrSaSuMoTuWeTh

Monday Apr 24 #

2 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Orienteering race 52:27 [5] **** 8.0 km (6:33 / km) +200m 5:50 / km
spiked:11/16c shoes: Inov8 X Talon 225 #2

World Schools Long - 6th.

Another below par performance, too scrappy in the circle which lead to lots of time binned. Coupled with a disasterous parallel mistake to #14 made for not a great race. Need to have the composure and confidence to slow down near the control to cut out these mistakes.

That said when I was going well I was running fast enough to challenge for the win from the EYOC champ, so that's encouraging.
11 PM

Stretching/Rolling 16:00 [0]

Sunday Apr 23 #

10 AM

Orienteering 25:17 intensity: (18:15 @1) + (7:02 @2) **** 3.39 km (7:28 / km) +15m 7:18 / km
ahr:140 max:157 shoes: VJ Supra 2

Model event: minging terrain and really very tricky.
10 PM

Stretching/Rolling 12:00 [0]

Saturday Apr 22 #

6 PM

Running 12:04 intensity: (3:25 @1) + (8:26 @2) + (13 @3) 2.49 km (4:51 / km) +52m 4:23 / km
ahr:148 max:162 (rest day) shoes: Adidas Adizero Boston 6

SICILY! Little jog round the hotel grounds avec Zac. HR back up again, all this travelling is killing me :(

Friday Apr 21 #

8 AM

Running long 1:18:52 intensity: (15:19 @1) + (31:30 @2) + (32:03 @3) 15.96 km (4:57 / km) +418m 4:22 / km
ahr:155 max:174 shoes: Saucony Peregrine 6

Chill long run down to Setmurthy, looping round that a bit then home. Drizzly morning but still enjoyed it, legs not feeling too bad although definitely far from fresh.
9 PM

Stretching/Rolling 12:00 [0]

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Injuries

R FootOther157+days
FootAnkle Sprain669+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Running
3000km4000c
actual:832.6km27%1114c27%
projected:2619.7km87%3505c87%
S & C 100:00:00
actual:20:19:1420%
projected:63:56:2363%

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  • Jun 17, 2050 [1,729w, 1d]: Y - wmoc 2050 M50

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