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Training Log: Alastair Thomas

In the last 7 days:

activity # timemileskm+m
  Running5 2:45:15 20.56(8:02) 33.09(5:00) 356
  Stretching/Rolling6 1:30:00
  Orienteering2 55:53 7.0(7:59) 11.26(4:58) 10937 /46c80%
  S & C2 33:26
  Total11 5:44:34 27.56 44.35 46537 /46c80%
  [1-5]5 4:14:34
averages - sleep:7.8 weight:67.5kg
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ThFrSaSuMoTuWe

Tuesday Mar 28 #

4 PM

Running 49:35 intensity: (1:16 @1) + (23:49 @2) + (23:17 @3) + (1:13 @4) 12.23 km (4:03 / km) +114m 3:53 / km
ahr:159 max:177 shoes: Adidas Adizero Boston 6

Raztime with Dan to Lorton and back. Felt alright, chaffing unpleasant at the end.
6 PM

Stretching/Rolling 13:00 [0]

Monday Mar 27 #

2 PM

Running 35:21 intensity: (19:35 @1) + (15:46 @2) 7.33 km (4:49 / km) +78m 4:35 / km
ahr:143 max:159 shoes: Adidas Adizero Boston 6

Free last period so went out for a jog in the sun, this felt V slow but legs feeling fine.

S & C (Core) 24:16 [1]
ahr:109 max:128 shoes: Adidas Adizero Boston 6

Straight into the gym for some core.
9 PM

Stretching/Rolling 17:00 [0]

Sunday Mar 26 #

11 AM

Running warm up/down 18:57 intensity: (12:42 @1) + (5:48 @2) + (27 @3) 2.43 km (7:48 / km) +54m 7:01 / km
ahr:138 max:161 shoes: Inov8 X Talon 225 #2

Orienteering race 40:18 intensity: (12 @1) + (4 @2) + (6:20 @3) + (31:05 @4) + (2:37 @5) *** 7.46 km (5:24 / km) +96m 5:05 / km
ahr:179 max:189 spiked:19/24c shoes: Inov8 X Talon 225 #2

GB Selection Race - Bentley Woods - Map / Results

Started exactly how I wanted to; controlled and flowing. Was a little iffy on #5 but nothing too major. Caught Ewan at #8 and from there my focus went and things went to shit. Lost time in the green of #9, 10, 11. Ok for a bit until #18 whereby I started navigating to #17 again so stopped to work out what my compass was doing having taken the bearing to #18 from #16... Then proceeded down the path for a while before coming to my senses. FFS. Just circle scrap from there on but still more time just going out the window.

I know that I can do the technical side of things, just need to focus when I'm racing others because it is faster running with others, as long as I stay focused on my technique and use the others as backup. Not a great weekend !

Running warm up/down 11:30 intensity: (1:08 @1) + (4:19 @2) + (6:03 @3) 2.18 km (5:17 / km) +20m 5:03 / km
ahr:157 max:167 shoes: Inov8 X Talon 225 #2

9 PM

Stretching/Rolling 19:00 [0]

Saturday Mar 25 #

12 PM

Running warm up/down 22:17 intensity: (9:36 @1) + (7:01 @2) + (5:24 @3) + (16 @4) 3.22 km (6:55 / km) +8m 6:50 / km
ahr:146 max:176 shoes: Inov8 X Talon 225

Orienteering race 15:35 intensity: (9 @1) + (6 @2) + (18 @3) + (1:34 @4) + (13:28 @5) *** 3.8 km (4:06 / km) +13m 4:02 / km
ahr:186 max:194 spiked:18/22c shoes: Inov8 X Talon 225

GB Selection Race - Warwick Uni - Map / Results

Good through the first 14 round the simple stuff, then lost a minute round the last bit, through lack of confidence in my first judgement and just being careless. Very annoying as wasn't too far down after the first 14. Not a good day.

Running warm up/down 8:34 intensity: (1:51 @1) + (4:33 @2) + (2:10 @3) 1.65 km (5:12 / km) +9m 5:03 / km
ahr:151 max:165 shoes: Inov8 X Talon 225

9 PM

Stretching/Rolling 16:00 [0]

Friday Mar 24 #

6 AM

Running 19:01 intensity: (8:27 @1) + (6:57 @2) + (3:37 @3) 4.05 km (4:42 / km) +73m 4:19 / km
ahr:145 max:173 slept:7.5 shoes: Adidas Adizero Boston 6

Jog - Strides - Jog. Lovely morning, Garmin trace is messed up.

S & C (Maintenance) 9:10 [1]
ahr:91 max:116 weight:67.3kg

10 PM

Stretching/Rolling 10:00 [0]

Thursday Mar 23 #

7 AM

Note
slept:8.0 weight:67.7kg (rest day)

Trying the rest today, jog tomorrow taper.
8 PM

Stretching/Rolling 15:00 [0]

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