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Training Log Archive: andrew_elwood

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Running16 13:28:33 63.49(12:44) 102.17(7:55) 4607
  Orienteering4 4:20:55 20.39(12:48) 32.82(7:57) 75636 /41c87%
  Cycling2 3:09:18 23.85(7:56) 38.39(4:56) 725
  Stretching/Yoga4 1:00:00
  Strength & Conditioning1 25:00
  Ice Bath1 10:00
  Total24 22:33:46 107.73 173.38 608836 /41c87%
  [1-5]21 21:38:46
averages - sleep:8.4 rhr:52

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Thursday Aug 30, 2018 #

9 AM

Stretching/Yoga 15:00 [0]

Tuesday Aug 28, 2018 #

7 PM

Running (Warm Up) 20:43 [2] 2.71 km (7:39 / km) +2m 7:37 / km
ahr:142 max:169 rhr:48 shoes: Asics Gel Innovate 7

Monday Aug 27, 2018 #

10 AM

Running (Warm Up) 32:38 [3] 4.16 km (7:51 / km) +49m 7:24 / km
ahr:150 max:180 rhr:53 shoes: Inov8 X-Talon 225

Warm up before the mountain running time trial.
11 AM

Running race 33:49 [5] 6.55 km (5:10 / km) +352m 4:04 / km
ahr:182 max:194 rhr:53 shoes: Inov8 X-Talon 225

Mountain running time trial race with the NI team running the U20 race route for the British and Irish Mountain Running Champs. I had a really good run but I wasn't the fastest by any means. All in all I really enjoyed myself.
12 PM

Running (Cool Down) 7:24 [2] 1.34 km (5:31 / km) +7m 5:23 / km
ahr:144 max:155 rhr:53 shoes: Inov8 X-Talon 225

Cool down after time trial run today.

Ice Bath 10:00 [0]
rhr:53

Ice bath in Glendalough lake to improve recovery.

Sunday Aug 26, 2018 #

12 PM

Running 48:25 [3] 5.29 km (9:09 / km) +137m 8:06 / km
ahr:145 max:182 rhr:66 shoes: Inov8 X-Talon 225

Technique on uphill and downhill running today with Bashir and Jackie in Glendalough. It was very interesting and taught me I need to work on my front side mechanics and landing with a flat foot on the hills more. This can be improved by insuring the foot is dorsiflexed. I can also improve by being lighter on my feet running downhill.
4 PM

Strength & Conditioning 25:00 [3]
rhr:66

https://www.youtube.com/watch?v=W2YQFXIQiIA#action...

Saturday Aug 25, 2018 #

12 PM

Running (Warm Up) 14:55 [2] 1.87 km (7:59 / km) +16m 7:39 / km
ahr:147 max:177 rhr:62 shoes: Inov8 Oroc 340

Orienteering 1:04:21 [5] ** 9.35 km (6:53 / km) +119m 6:28 / km
ahr:174 max:190 spiked:18/18c rhr:62 shoes: Inov8 Oroc 340

Orienteering race today in Garvagh forest. Not technical at all and a lot of path running was involved and so it wasn't overly enjoyable. I was really happy with my run.
3 PM

Orienteering (Cool Down) 50:23 [3] 6.71 km (7:31 / km) +113m 6:56 / km
ahr:154 max:197 rhr:62 shoes: Inov8 Oroc 340

Orienteering training doing star exercises in the Forest.

Friday Aug 24, 2018 #

3 PM

Running 1:23:42 [5] 8.82 km (9:29 / km) +819m 6:29 / km
ahr:174 max:195 rhr:52 shoes: Inov8 X-Talon 225

Fell run up Slieve Donard via the Glen River track and saddle and then down via the quarry. I felt a bit tired at the start but after the saddle I started to feel more comfortable running.

Thursday Aug 23, 2018 #

Note
rhr:52 (rest day)

Wednesday Aug 22, 2018 #

Note
rhr:53 (rest day)

Tuesday Aug 21, 2018 #

1 PM

Cycling 32:33 [3] 12.86 km (2:32 / km) +84m 2:27 / km
ahr:160 max:182 rhr:52 slept:12.0

7 PM

Running (Warm Up) 20:59 [2] 2.63 km (7:59 / km)
ahr:143 max:171 rhr:52 shoes: Asics Gel Innovate 7

Running 33:06 [3] 7.53 km (4:24 / km) +5m 4:23 / km
ahr:180 max:189 rhr:52 shoes: Asics Gel Innovate 7

Dromore AC session tonight.
8 PM

Running (Cool Down) 8:04 [2] 1.52 km (5:18 / km)
ahr:166 max:180 rhr:52 shoes: Asics Gel Innovate 7

Monday Aug 20, 2018 #

Note
rhr:51 slept:10.0 (rest day)

Sunday Aug 19, 2018 #

12 PM

Running 1:21:29 [5] 6.78 km (12:01 / km) +757m 7:43 / km
ahr:166 max:197 rhr:42 slept:7.0 shoes: Inov8 X-Talon 225

Fell run in the Mournes this morning. Started at Happy Valley car park and headed up to the top of Meelbeg and then down to the saddle between Bearnagh and Meelmore. We then went up to the top of Bearnagh which is a very tough climb and then we turned round and headed down the same way before we climbed Meelmore. The descent off Meelmore back to the start was really fast and fun which was good for working on my downhill technique.

Saturday Aug 18, 2018 #

Note
rhr:50 (rest day)

Holiday - travel

Friday Aug 17, 2018 #

9 AM

Running 1:17:58 [5] 9.95 km (7:50 / km) +586m 6:03 / km
ahr:162 max:186 rhr:45 shoes: Inov8 X-Talon 225

Fell run this morning to the top of Mount Leinster. Felt good but a bit tired at some points. Not much visibility from the top unfortunately but a good run.

Thursday Aug 16, 2018 #

Note
rhr:50 slept:8.0 (rest day)

Holiday - went kayaking for an hour.

Wednesday Aug 15, 2018 #

8 AM

Running 49:58 [5] 9.47 km (5:17 / km) +222m 4:43 / km
ahr:166 max:186 rhr:42 slept:7.0 shoes: Asics Gel Innovate 7

Trail run today in a forest near Enniscorthy. Good fun and I pushed the pace relatively hard but didn't feel overly tired on the run. Taking this week a bit easier than usual and on Sunday the 19th I will be back into hard training for the British and Irish Junior Mountain Running Champs.

Tuesday Aug 14, 2018 #

Note
rhr:59 slept:8.5 (rest day)

Holiday

Monday Aug 13, 2018 #

Note
rhr:49 slept:6.5 (rest day)

Holiday

Sunday Aug 12, 2018 #

11 AM

Running (Warm Up) 15:11 [3] 2.01 km (7:33 / km) +76m 6:21 / km
ahr:154 max:176 rhr:48 slept:7.0 shoes: Inov8 X-Talon 225

Orienteering 1:31:14 [5] *** 10.32 km (8:50 / km) +335m 7:36 / km
ahr:170 max:191 spiked:18/23c rhr:48 shoes: Inov8 X-Talon 225

Leinster League 7 today at Cushbawn forest. I was running the Brown course as it is the final selection race for the JHIs in October. I was 5th overall in the end and 2nd M18. I was happy with my run but I made a big error on control 1 and 15 as well as a small error on control 5. I lost around 9mins on the course in total but I had good fun and I really enjoyed the area.

Saturday Aug 11, 2018 #

Note
rhr:46 slept:8.0 (rest day)

Rest to recover for the selection race on Sunday.

Friday Aug 10, 2018 #

Note
rhr:45 slept:9.0 (rest day)

Rest to recover for the selection race on Sunday.

Thursday Aug 9, 2018 #

9 AM

Cycling 2:36:45 [3] 25.53 km (6:08 / km) +641m 5:27 / km
ahr:129 max:182 slept:7.0

Mountain Biking in Kilbroney forest park.
8 PM

Stretching/Yoga 15:00 [0]

Wednesday Aug 8, 2018 #

Note
rhr:50 slept:9.0 (rest day)

9 AM

Stretching/Yoga 15:00 [0]

Tuesday Aug 7, 2018 #

7 PM

Running (Warm Up) 23:33 [2] 2.72 km (8:39 / km) +2m 8:38 / km
ahr:137 max:175 rhr:48 slept:8.0 shoes: Asics Gel Innovate 7

Running 40:52 [5] 8.49 km (4:49 / km) +9m 4:47 / km
ahr:164 max:197 rhr:48 shoes: Asics Gel Innovate 7

Club session tonight. 4 x 7mins @ 10k pace (4:00mins/km) with 2mins recovery between each. The session ended with 4 x 10seconds of strides. I felt good throughout the session but my legs began to feel a bit tired towards the end of the strides.
8 PM

Running (Cool Down) 5:34 [2] 1.02 km (5:27 / km)
ahr:153 max:167 rhr:48 shoes: Asics Gel Innovate 7

Stretching/Yoga 15:00 [3]

Monday Aug 6, 2018 #

11 AM

Orienteering 54:57 [4] *** 6.44 km (8:32 / km) +189m 7:26 / km
ahr:155 max:184 rhr:47 slept:8.0 shoes: Inov8 Oroc 340

O Training today on Divis open mountain. Focused on having good flow today and I wasn't stood still at any control. This was a successful session however, I need to work on building up my flow at speed. My slow speed today was partly due to tired legs from Saturday and also I was taking it slower as it is training.

Sunday Aug 5, 2018 #

Note
rhr:47 slept:8.5 (rest day)

Saturday Aug 4, 2018 #

11 AM

Running 3:30:13 [5] 19.31 km (10:53 / km) +1568m 7:45 / km
ahr:157 max:195 rhr:60 slept:7.5 shoes: Inov8 X-Talon 225

Fell run today in the Mournes and possibly the toughest run I have ever done. I started in Shimna College and ran up Donard via the Black Stairs. I then followed the wall down to the saddle and up Commedagh. Next I dropped off the side of Commedagh, across the Brandy Pad and up to the top of Slieve Beg. I then followed the track up Cove and Lamagan before descending to the saddle between Lamagan and Binnian and heading towards the Blue Lough. I then followed the track up the Annalong valley and slogged up across the thick grassland to reach the saddle between Donard and Commedagh. I then headed down the Glen River track back into Donard Forest and eventually finishing at Shimna College. I really enjoyed the run but I felt quite tired.

Friday Aug 3, 2018 #

Note
rhr:58 slept:10.5 (rest day)

Thursday Aug 2, 2018 #

Note
rhr:61 slept:10.0 (rest day)

Wednesday Aug 1, 2018 #

Note
rhr:51 slept:8.5 (rest day)

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