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Training Log Archive: andrew_elwood

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running5 4:18:39 24.16(10:42) 38.88(6:39) 190
  Strength & Conditioning8 3:40:00
  Orienteering7 3:29:21 20.75(10:05) 33.39(6:16) 26282 /128c64%
  Stretching/Yoga1 10:00
  Total19 11:38:00 44.91 72.27 45282 /128c64%

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Sunday Feb 26, 2017 #

Running race (McGrady XC) 8:45 [3] 2.23 km (3:55 / km) +26m 3:42 / km
shoes: Kalenji AT XC Spikes

Good run today at the final McGrady XC race. Came second with a 30 second lead over the person in third however the guy ahead of me was 27 ahead. All in all a i thought i had a good strong race.

Saturday Feb 25, 2017 #

12 PM

Orienteering (NICS 1) 1:10:16 [3] *** 9.94 km (7:04 / km) +85m 6:47 / km
spiked:20/25c shoes: Inov8 X-Talon 212

Good run on the firs colour series race of the year in Castle Saunderson. Treated it as training and ended up fourth on the brown. Felt good but lost some time on route choice but not too much.

Tuesday Feb 21, 2017 #

3 PM

Strength & Conditioning 25:00 [3]

7 PM

Running 55:25 [3] 7.63 km (7:16 / km) +3m 7:15 / km
shoes: Kalenji AT XC Spikes

Good intervals session tonight at Dromore AC. A half pyramid session of 1min@1500m, 2mins@3k, 4mins@5k and then 6mins@10k. We finished this off with 4x75m strides.

Monday Feb 20, 2017 #

Strength & Conditioning 25:00 [3]

Sunday Feb 19, 2017 #

9 AM

Orienteering race (Armagh Sprint Weekend) 16:59 [4] ** 3.37 km (5:02 / km) +40m 4:45 / km
spiked:19/20c shoes: Inov8 X-Talon 212

Very fast run around Palace Demesne in Armagh. No major errors and a very clean run with quick running.

Saturday Feb 18, 2017 #

12 PM

Orienteering race 12:06 [4] *** 2.48 km (4:53 / km) +10m 4:47 / km
spiked:12/13c shoes: Asics Gel Sonoma 2

Really good race in the qualifiers. one small mistake on control 10 but I didn't lose too much time.
RG: http://www.lvo.routegadget.co.uk/rg2/#295
3 PM

Orienteering race (Armagh Sprint Weekend) 8:50 [5] *** 1.85 km (4:46 / km) +15m 4:35 / km
spiked:9/10c shoes: Asics Gel Sonoma 2

Really good run in the finals of the sprint around Armagh.
RG: http://www.lvo.routegadget.co.uk/rg2/#297

Friday Feb 17, 2017 #

7 PM

Orienteering (Armagh Sprint Weekend) 27:43 [3] ** 4.27 km (6:29 / km) +36m 6:14 / km
spiked:22/30c shoes: Inov8 X-Talon 212

Really fun race around Royal School Armagh and the planetarium with some tricky things to get your head round. Miss punched but all in all had a good time and was a good warm up for the start of the sprint weekend.

Thursday Feb 16, 2017 #

2 PM

Strength & Conditioning 50:00 [3]

Strength & Conditioning 15:00 [4]

Tuesday Feb 14, 2017 #

Running 1:11:27 [3] 9.03 km (7:55 / km) +6m 7:53 / km
shoes: Kalenji AT XC Spikes

Monday Feb 13, 2017 #

Running 49:21 [4] 8.71 km (5:40 / km) +148m 5:13 / km
shoes: Asics Gel Sonoma 2

Sunday Feb 12, 2017 #

Strength & Conditioning 20:00 [3]

Stretching/Yoga 10:00 [3]

Saturday Feb 11, 2017 #

Orienteering race (NI Score Champs) 43:25 [5] *** 6.49 km (6:41 / km) +39m 6:30 / km
30c shoes: Inov8 X-Talon 212

Got 28 out of 30 controls and scored 870 points out of a possible 900.

Thursday Feb 9, 2017 #

Strength & Conditioning 20:00 [3]

Wednesday Feb 8, 2017 #

Strength & Conditioning 20:00 [3]

Tuesday Feb 7, 2017 #

Running race (Districts XC) 17:29 [4] 4.04 km (4:20 / km) +6m 4:18 / km
shoes: Kalenji AT XC Spikes

Running 56:12 [3] 7.24 km (7:46 / km) +1m 7:45 / km
shoes: Kalenji AT XC Spikes

Sunday Feb 5, 2017 #

Orienteering race (LVO Score Champs) 30:02 [4] 4.99 km (6:01 / km) +37m 5:48 / km
shoes: Inov8 X-Talon 212

RG: http://www.lvo.routegadget.co.uk/rg2/#293

Strength & Conditioning 15:00 [3]

Saturday Feb 4, 2017 #

Strength & Conditioning 30:00 [4]

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