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Training Log Archive: andrew_elwood

In the 31 days ending Jul 31, 2017:

activity	#	time	miles		km		+m
Orienteering	5	4:44:31	18.16	(15:40)	29.22	(9:44)	963	22 /	30c	73%
Running	4	4:02:00	19.33	(12:31)	31.11	(7:47)	508
Cycling	3	2:44:43	33.74	(4:53)	54.3	(3:02)	739
Stretching/Yoga	6	1:40:00
Strength & Conditioning	5	1:30:00
Total	20	14:41:14	71.23		114.63		2210	22 /	30c	73%
[1-5]	19	14:26:14

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Sunday Jul 30, 2017 #

12 PM

Orienteering 52:34 [3] 6.09 km (8:38 / km) +69m 8:10 / km
shoes: Inov8 X-Talon 212

Helping out at junior training today in Belvoir Park for the W/M14's and I was out putting controls out and also I went for a run afterwards. I also shadowed a few juniors however this is not included in this session.

6 PM

Stretching/Yoga 15:00 [0]

Saturday Jul 29, 2017 #

3 PM

Orienteering 53:41 [2] ***** 3.9 km (13:46 / km) +172m 11:17 / km
shoes: Inov8 X-Talon 212

Last training session on a model event in the forest for the long distance race. Felt good and I was happy with my navigation and I also felt strong whilst jogging.

Friday Jul 28, 2017 #

6 PM

Stretching/Yoga 20:00 [3]

10 PM

Strength & Conditioning 30:00 [3]

Wednesday Jul 26, 2017 #

6 PM

Orienteering 46:27 [3] 6.2 km (7:30 / km) +46m 7:13 / km
shoes: Asics Gel Sonoma 2

Sprint training around Lisburn today. Good fun and I was fairly accurate although the multiple choice questions at each control slowed me down a bit.

8 PM

Strength & Conditioning 15:00 [3]

Stretching/Yoga 15:00 [3]

Tuesday Jul 25, 2017 #

7 PM

Running 1:17:01 [4] 8.2 km (9:24 / km) +2m 9:23 / km
shoes: Kalenji AT XC Spikes

Dromore AC session tonight. 6mins @ 10k pace followed by 12mins of strides. 4mins @ 5k pace followed by 12mins of strides. 2mins @ 3k pace followed by 12mins of strides. 1min hard running followed by cool down.

9 PM

Stretching/Yoga 15:00 [1]

Sunday Jul 23, 2017 #

9 AM

Running 1:15:42 [3] 8.61 km (8:48 / km) +451m 6:58 / km
shoes: Inov8 X-Talon 212

Good fell run today up Slieve Croob and then up Slievenisky and back over Croob again. Felt good and we didn't push massively hard as we wanted a bit of an easier run today.

12 PM

Stretching/Yoga 20:00 [1]

Strength & Conditioning 15:00 [3]

Saturday Jul 22, 2017 #

9 AM

Running 20:13 [4] 5.0 km (4:03 / km) +49m 3:51 / km
shoes: Asics Gel Sonoma 2

Good run at Wallace Park Run this morning however I felt a bit tired as I didn't get up early enough to allow my legs time to wake up and so I was a bit stiff whilst running.

2 PM

Stretching/Yoga 15:00 [1]

Strength & Conditioning 15:00 [3]

Friday Jul 21, 2017 #

2 PM

Cycling (Road Cycling) 56:21 [4] 19.0 km (2:58 / km) +258m 2:47 / km

Tuesday Jul 18, 2017 #

7 PM

Running 1:09:04 [4] 9.3 km (7:26 / km) +6m 7:24 / km
shoes: Kalenji AT XC Spikes

Good training session at Dromore AC tonight. Began with a warm up and then the main session followed by a cool down. For the main session I did 2x4mins @ 10k pace with 1min 30secs rest in between, I then had 6mins 30secs slow jog recovery before doing another 2x4mins @ 10k pace (approx. 4:00-05/km).
To finish the session we did 4x10secs sprints.

Monday Jul 17, 2017 #

12 PM

Cycling (Road Cycling) 54:21 [3] 18.9 km (2:53 / km) +258m 2:42 / km

Good cycle today out round the roads. Felt good but a bit stiff after not training as much due to hurting my back on Duke of Ed.

Wednesday Jul 12, 2017 #

10 AM

Cycling (Road Cycling) 54:01 [3] 16.4 km (3:18 / km) +223m 3:05 / km

Good cycle this morning easing back into training after EYOC and Duke of Ed.

Monday Jul 10, 2017 #

10 PM

Strength & Conditioning 15:00 [3]

Sunday Jul 2, 2017 #

9 AM

Orienteering race 48:49 [4] ***** 4.64 km (10:31 / km) +219m 8:31 / km
spiked:11/16c shoes: Inov8 X-Talon 212

Enjoyable run at the EYOC relay and great experience to be in the M16 mass start. My run was slow as I was tired from the other days and so I didn't feel as good physically but I was happy with navigation with only a few scrappy mistakes of not knowing how far I had gone.

Saturday Jul 1, 2017 #

9 AM

Orienteering race (EYOC) 1:23:00 [5] ***** 8.39 km (9:54 / km) +457m 7:47 / km
spiked:11/14c shoes: Inov8 X-Talon 212

Very tough long distance race at EYOC today. The terrain was very very steep and I feel like my fitness needs to be better but I was still happy with how I was going on this race. I had a few navigation errors on longer legs (4-5 and 6-7) and so I will work on my long legs navigation so I can cut down on these errors. I was 88/100 on this race which is a bit of a drop from yesterday butI am still happy enough.

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