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Training Log Archive: andrew_elwood

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m
Orienteering	10	8:05:45	38.68	(12:33)	62.25	(7:48)	1218	107 /	126c	84%
Running	4	3:42:36	23.77	(9:22)	38.25	(5:49)	219
Strength & Conditioning	3	1:30:00
Stretching/Yoga	3	40:00
Total	20	13:58:21	62.45		100.5		1437	107 /	126c	84%

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Sunday Apr 30, 2017 #

Stretching/Yoga 15:00 [1]

12 PM

Orienteering race (IOC 2017 Long) 1:34:23 [5] ***** 10.07 km (9:22 / km) +252m 8:20 / km
spiked:10/15c shoes: Inov8 X-Talon 212

Really terrible run on the IOC Long. Made a huge error on the 8th control and then between 10-11 I had to go back to the start to report a suspected injury. Completely devastated with my run as it was a selection race but there is always next year. I was placed 5th in the end.

Saturday Apr 29, 2017 #

Stretching/Yoga 10:00 [1]

2 PM

Orienteering race (IOC 2017 Middle Distance) 33:06 [5] **** 4.6 km (7:12 / km) +154m 6:10 / km
spiked:11/12c shoes: Inov8 X-Talon 212

Good run on the IOC Day 1 race. Lost about 6 minutes on the first control and was placed third in the end overall.

Wednesday Apr 26, 2017 #

2 PM

Strength & Conditioning 25:00 [3]

Upper body circuit training.

Tuesday Apr 25, 2017 #

7 PM

Running intervals 1:03:14 [4] 11.63 km (5:26 / km) +5m 5:26 / km
shoes: Kalenji AT XC Spikes

Good training session at Dromore AC tonight. Ran: 1min, 2mins, 3mins, 4mins, 5mins, 4mins, 3mins, 2mins, 1min all @ 5k pace. I was running at around 3:50/km. Had a 1min moving recovery between each timing. Hopefully this will be good middle distance training. (Was running with 9mm spikes in and no problems).

Saturday Apr 22, 2017 #

12 PM

Orienteering (Spring Cup 3) 39:39 [4] *** 6.01 km (6:36 / km) +55m 6:19 / km
spiked:14/15c shoes: Inov8 X-Talon 212

Very fast middle distance training run at local LVO club event in Hillsborough Forest Park. Was fortunate enough to win by 1 second.

RG: http://www.lvo.routegadget.co.uk/rg2/#306&cour...

2 PM

Orienteering (Control Collection) 28:01 [1] 4.02 km (6:58 / km) +42m 6:37 / km
shoes: Inov8 X-Talon 212

Went for another run to collect in controls.

Thursday Apr 20, 2017 #

Running hills 43:05 [3] 7.45 km (5:47 / km) +152m 5:15 / km
shoes: Asics Gel Sonoma 2

Hill sprint session working on endurance. Was tired after the weekend and Tuesday so I took it easy. 5x1min up 1min down. I repeated this set 3 times with a 2 minute recovery between each set.

Tuesday Apr 18, 2017 #

Running 55:27 [4] 10.23 km (5:25 / km) +58m 5:16 / km
shoes: Asics Gel Sonoma 2

Middle distance training. 2x3mins @ 5k pace, 2x4mins @ 10k pace, 2x3mins @ 5k pace with a one minute slow jog moving recovery in between each one. I felt good but slightly tired after the weekend.

Sunday Apr 16, 2017 #

10 AM

Orienteering race (JK Day 3) 1:13:08 [5] **** 10.89 km (6:43 / km) +121m 6:22 / km
spiked:14/17c shoes: Inov8 X-Talon 212

Good run on the long distance at the JK. Was placed 43rd overall on this day and i was happy with this considering i made two errors costing around 2mins each.

RG: http://www.jk.routegadget.co.uk/rg2/#68&course...

Saturday Apr 15, 2017 #

10 AM

Orienteering race (JK Day 2) 35:04 [5] **** 5.17 km (6:47 / km) +37m 6:33 / km
spiked:21/22c shoes: Inov8 X-Talon 212

Really good run on the second day of the JK. Was placed 33rd overall and i was second Irish again. Overall I had a good run with only one minor mistake.

RG: http://www.jk.routegadget.co.uk/rg2/#67&course...

Friday Apr 14, 2017 #

1 PM

Orienteering race (JK Day 1) 17:53 [5] *** 3.88 km (4:37 / km) +8m 4:34 / km
spiked:15/18c shoes: Asics Gel Sonoma 2

Good strong run on the Sprint at Brunel University. Final position was 23rd out of 77 (this is my best result on a JK yet). I was second Irish runner on this day. I had about 2 mins worth of mistakes i think from looking back over the course.

RG: http://www.jk.routegadget.co.uk/rg2/#66

Thursday Apr 13, 2017 #

11 AM

Strength & Conditioning 45:00 [3]

Upper body and core strength training at home just to do something before racing this weekend.

Tuesday Apr 11, 2017 #

7 PM

Running 1:00:50 [4] 8.94 km (6:48 / km) +4m 6:47 / km

3mins @ 5k pace then 1min @ 1500m pace with one minute recovery between each 5 times.

Sunday Apr 9, 2017 #

12 PM

Orienteering race (Leinster Championships) 1:05:43 [5] **** 7.35 km (8:56 / km) +239m 7:41 / km
spiked:13/15c shoes: Inov8 Oroc 340

Really good run on Mall Hill in Wiklow for the Leinster championships and first EYOC Ireland selection race. I felt strong when running and i had no pains. I only made about 3 minutes worth of mistakes which i am pleased about as it used to be 15-20 minutes worth of mistake. Hopefully the JK will go well next weekend.
RG: http://www.orienteering.ie/gadget/cgi-bin/reitti.c...

8 PM

Stretching/Yoga 15:00 [1]

I did some foam rolling and stretching when i got home from the orienteering in Wiklow.

Saturday Apr 8, 2017 #

11 AM

Orienteering (Spring Cup 2) 53:48 [3] *** 5.92 km (9:05 / km) +270m 7:24 / km
spiked:9/12c shoes: Inov8 X-Talon 212

Good orienteering run out on Meelemore. Was feeling it a bit on the hills as i haven't been able to run for a few weeks. Made an error on control number two but I was only using this as a training run.
RG: http://www.lvo.routegadget.co.uk/rg2/#305

Friday Apr 7, 2017 #

Orienteering 45:00 [2] 4.34 km (10:22 / km) +40m 9:55 / km
shoes: Inov8 X-Talon 212

Running training for my BB and so I went for a run whilst setting out the controls in Hillsborough Forest. First run in a long time due to injury to my leg but i felt good.

Tuesday Apr 4, 2017 #

Strength & Conditioning 20:00 [3]

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