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Training Log Archive: andrew_elwood

In the 30 days ending Nov 30, 2018:

	activity	#	time	miles		km		+m
	Strength & Conditioning	14	6:00:00
	Running	9	2:22:06	8.39		13.5		43
	Cycling	1	1:58:01	17.31	(6:49)	27.86	(4:14)	499
	Orienteering	1	1:15:44	3.83	(19:47)	6.16	(12:18)	45
	Stretching/Yoga	5	1:00:00
	Total	26	12:35:51	29.53		47.52		587
	[1-5]	23	11:35:51
averages - sleep:7.9 rhr:61 weight:65.9kg

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Friday Nov 30, 2018 #

Note
rhr:54 slept:6.5 weight:66.2kg (rest day)

Unplanned rest day but i felt really tired today and my legs were a bit tight so decided it was best to just leave them be. Going to get up tomorrow morning and go for a walk/jog session of 2.5mins each this time.

Thursday Nov 29, 2018 #

8 PM

Running (Sprints) 11:12 [3] 1.01 km (11:05 / km)
ahr:153 max:163 rhr:62 slept:6.5 weight:66.2kg shoes: Asics Gel Innovate 7

10x50m sprints with 1min recovery between each. I felt really good and was running with good posture and have felt the fastest on these I ever have. Warmed up with 5sets of 100ups.

Strength & Conditioning (Core) 10:00 [1]

Wednesday Nov 28, 2018 #

7 AM

Note
rhr:63 weight:65kg (rest day)

Tuesday Nov 27, 2018 #

8 PM

Running 30:00 [3] 4.16 km (7:13 / km) +18m 7:04 / km
ahr:132 max:174 rhr:60 slept:7.0 weight:65.6kg shoes: Asics Gel Innovate 7

Walk jog session tonight. 1min 30sec jog (4:45mins/km)with 3mins 30secs recovery 6 times. I felt really good tonight and I haven't been in such a good mood in a while cause finally my training seems to be coming together. Finally over my cold and building back up to full training again.

9 PM

Strength & Conditioning (Core) 25:00 [1]
rhr:60 weight:65.6kg

Solid core session tonight. 50sec front plank, 50sec side plank on each side, 50secs of dead bugs, 15press ups, 15 dead bug leg lowers on each leg, 50sec raised leg side plank on each side, 15 inverted crunches and resistance band curls. Felt really good and finally getting my core strength back.

Monday Nov 26, 2018 #

Note
rhr:57

UPDATE on the injury recovery. My motivation to do my S&C is increasing but I'm still annoyed that I can't train properly. I probably won't be competing in any XC this year although if I feel up to it I may run at the schools districts. My cold is clearing up which is good and I have a plan for the rest of November and the start of December that I am going to stick to as rigidly as possible. My diet is getting better as it went downhill massively due to the injury but I am getting passed it and so should hopefully come out of this with a better plan of training and achieve my goals.

8 PM

Strength & Conditioning (Legs) 45:00 [1]
rhr:57 slept:7.0

Strength and conditioning (Legs 2) - 3x15 Step ups, 3 sets of Band walks, 3x12 split squats, 3x15 squats with bands, 3x12 hip abduction with flexion.

9 PM

Stretching/Yoga 15:00 [0]
rhr:57

Sunday Nov 25, 2018 #

9 AM

Cycling (Road) 1:58:01 [5] 27.86 km (4:14 / km) +499m 3:53 / km
ahr:161 max:188 rhr:50 slept:9.0

Really easy cycle this morning with William up to Croob and back. He wasn’t feeling the greatest on the hills and so I had to slow up a bit for him. Also on my first attempt up corn mill hill I snapped the chain on the road bike so all of the cycle was done on the mountain bike.

Saturday Nov 24, 2018 #

Note
rhr:53 slept:9.0 (rest day)

Friday Nov 23, 2018 #

5 PM

Stretching/Yoga 15:00 [0]
rhr:62 slept:9.0 weight:66.4kg

Relaxing but painful rolling session after the sprints sesh today.

Running (Sprints) 11:02 [3] 1.01 km (10:55 / km)
ahr:142 max:156 rhr:62 slept:9.0 weight:66.4kg shoes: Asics Gel Innovate 7

Sprints sesh when I got home. Warmed up with 4 sets of 100ups then did 10x50m sprints with 1min recovery between each. Feeling good with no pain anymore at all and my cold didn't affect me as much as I was expecting it too during the sprints.

6 PM

Note
rhr:62

Feeling slightly more recovered form my cold this evening so hopefully it will blow over and I can get out on the bike for a session on Sunday morning. I will be doing a strength and condition session tomorrow morning as well as a core session as I won't be able to fit on in tonight as I have BB.

Thursday Nov 22, 2018 #

Note
rhr:59 (sick) (rest day)

Wednesday Nov 21, 2018 #

Note
rhr:57 (sick) (rest day)

Tuesday Nov 20, 2018 #

Strength & Conditioning (Legs) 35:00 [3]
rhr:51 slept:7.5

Legs S&C session tonight. Hip abductions with bands, band walks, single leg squats, bridges with bands and step ups

Monday Nov 19, 2018 #

Strength & Conditioning (Core) 20:00 [3]
rhr:59

Straight arm plank for 50secs, 10sec rest, Dead bug 50secs (normal for 10, right arm back for 10, left arm back for 10, right leg lowered and straight for 10 and left leg lowered and straight for 10), side plank with leg raise on both sides for 50secs each, 15 legs lowerings from straight leg dead bug position on each leg, 3x15 sets of curls. I did this complete circuit twice.

7 PM

Running 30:05 [3] 3.91 km (7:42 / km) +21m 7:30 / km
ahr:124 max:173 rhr:59 slept:8.0 shoes: Asics Gel Innovate 7

Walk jog session. 4mins walk 1min jog 6times. Still in recovery but feeling good and progressing.

Sunday Nov 18, 2018 #

9 PM

Strength & Conditioning (Legs) 20:00 [2]
rhr:58 slept:8.5

Hip abductions with bands, bridges with bands, single leg squats, step ups.

Saturday Nov 17, 2018 #

11 AM

Orienteering 1:15:44 [2] 6.16 km (12:18 / km) +45m 11:52 / km
ahr:139 max:181 rhr:68 slept:9.0

Really easy technical O Training today at Tyrella. I just walked around the green course and was 3rd in the end. I made no mistakes and I jogged a few times on the flat.

Friday Nov 16, 2018 #

Running 30:00 [3]
rhr:64 slept:7.0

Sport at BB including at least 6x50m sprints.

Thursday Nov 15, 2018 #

Note
rhr:67 slept:6.5 (rest day)

Wednesday Nov 14, 2018 #

Strength & Conditioning (Legs) 30:00 [3]
rhr:64

Strength and Condition (Legs 1) - Wall press, band leg lifts, 100ups, single leg dips on step and hip abduction with flexion on side.

Tuesday Nov 13, 2018 #

Running 4:55 [3] 1.0 km (4:55 / km) +4m 4:49 / km
ahr:165 max:177 rhr:63 slept:7.0 shoes: Asics Gel Innovate 7

First actual sort of run in 2months. No pain and feeling good although the pace was a wee bit fast for my first non sprint session in 2months.

Strength & Conditioning (Core) 20:00 [2]
rhr:53

Monday Nov 12, 2018 #

7 PM

Strength & Conditioning (Legs) 40:00 [2]
ahr:130 rhr:57 slept:7.0

Strength and conditioning (Legs 2) - 3x15 Step ups, 3sets of band walks with bands around ankles, 3x15 split squats, 2x100ups and 3x10 single leg dips.

Average RHR each day is going down again which is a good sign as I am getting closer to being able to run distance again. First 1km run tomorrow so we will see how that goes.

8 PM

Strength & Conditioning (Core) 20:00 [3]
rhr:57

Tough core circuit from the NI futures website. Straight arm plank for 50secs, 10sec rest, Dead bug 50secs (normal for 10, right arm back for 10, left arm back for 10, right leg lowered and straight for 10 and left leg lowered and straight for 10), side plank with leg raise on both sides for 50secs each, 15 legs lowerings from straight leg dead bug position on each leg, 3x15 sets of curls. I did this complete circuit twice.

9 PM

Stretching/Yoga 10:00 [0]

Sunday Nov 11, 2018 #

10 PM

Strength & Conditioning (Legs) 25:00 [3]
rhr:58

Hip abduction with bands, squats with bands, wall press, single leg squats.

Saturday Nov 10, 2018 #

3 PM

Running (Sprints) 8 [3] 0.81 km (10 / km)
ahr:149 max:172 rhr:53 slept:9.0 weight:66kg shoes: Asics Gel Innovate 7

4 sets of 100ups (3 with heels slightly raised the whole time and 1 normal) to warm up. I then did 8x50m sprints at 80-90% max speed (2:30-35/km) with 1min 30seconds recovery between each sprint. Felt really good this afternoon with no pain at all whist running.

Friday Nov 9, 2018 #

Note
rhr:60 slept:7.0 (rest day)

Decided against doing the planned sprints today as my hamstring was still sore when I woke but this cleared about by the evening and I was able to do light sport at BB as well as my S&C Legs 1 Session.

8 PM

Strength & Conditioning (Legs) 25:00 [2]

Strength and conditioning (Legs 2) - Step ups, Band walks, split squats, squats and bridges.

Thursday Nov 8, 2018 #

Note
rhr:58 slept:6.5 (rest day)

Decided against training today as I woke up with a really tight hamstring and this persisted all day.

Wednesday Nov 7, 2018 #

Note
rhr:61 (rest day)

Took an unplanned rest day today as when I woke up my hamstring was a bit tight and this persisted through the day.

9 PM

Stretching/Yoga 10:00 [0]
rhr:61

Rolling and stretching the hamstring and quads to try and make them a bit less sore and tight.

Tuesday Nov 6, 2018 #

9 PM

Running (Sprints) 15:33 [3] 1.0 km (15:33 / km)
ahr:149 max:171 rhr:67 slept:6.5 shoes: Asics Gel Innovate 7

5 sets of 100ups to warm up. 8 x 50m (flat) sprints at 80-90% effort with 1min 30sec recovery. My knee felt fine today whilst I was running but it was tough on the quads but no injuries.

10 PM

Strength & Conditioning (Core) 20:00 [2]
rhr:67

Plank, side plank, bridges, press ups and slow situps.

Stretching/Yoga 10:00 [0]
rhr:67

Monday Nov 5, 2018 #

Note
rhr:64 slept:6.0 (rest day)

Sunday Nov 4, 2018 #

11 AM

Running (Sprints) 9:11 [4] 0.6 km (15:18 / km)
ahr:169 max:186 rhr:75 shoes: Asics Gel Innovate 7

6x50m sprints with 1min30 recovery. Was sprinting at approx. 2:25/km and so am getting faster. Felt good and no pain. Warmed up with 3 sets of 100ups. The decreased recovery time is good as it is showing an improvement in my injury which is good.

10 PM

Strength & Conditioning (Legs) 25:00 [2]
rhr:75

Strength and conditioning (Legs 2) - Step ups, Band walks, split squats, squats and bridges.

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