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Training Log Archive: andrew_elwood

In the 31 days ending Dec 31, 2018:

activity

time

miles

Strength & Conditioning

5:40:00

Running

2:16:51

15.73

(8:42)

25.31

(5:24)

132

Orienteering

1:08:47

6.09

(11:18)

9.8

(7:01)

159

Stretching/Yoga

25:00

Total

9:30:38

21.82

35.11

291

[1-5]

9:05:38

averages - sleep:8.3 rhr:57 weight:65.9kg

2:13

0:00

» now

Monday Dec 31, 2018 #

1 PM

Orienteering 25:15 [4] **** 4.02 km (6:17 / km) +41m 5:59 / km
ahr:165 max:189 rhr:66 slept:7.0 shoes: Inov8 X-Talon 225

Relatively easy run out but was pushed for time so only had 25mins to get a run in so trained on some self planned long legs. Only got half way round the full training course I had planned due to time but I was in some technical bits of forest and didn’t have many mistakes. A good end to 2018

Sunday Dec 30, 2018 #

Note
rhr:60 slept:8.5 (rest day)

Saturday Dec 29, 2018 #

Note
rhr:53 slept:8.0 (rest day)

Friday Dec 28, 2018 #

5 PM

Running 22:49 [4] 5.07 km (4:30 / km) +38m 4:20 / km
ahr:165 max:188 rhr:55 slept:8.0 weight:65.3kg shoes: NB Zante Foam Blue

Stiff glutes this morning after yesterdays S&C but this evening I thought I would go out for a run and hope they loosen up. Felt really good on this run and kept the pace really steady at 4:25min/km although I slowed a bit going up the hills. Really enjoyed and it was a nice evening.

Thursday Dec 27, 2018 #

5 PM

Strength & Conditioning (Legs) 40:00 [1]
rhr:54 slept:9.0 weight:65.3kg

Easy S&C Session:
3x15 hip abductions with flexion on each side, 3x15 step ups on each leg, 3x15 single leg squats on each leg, 3x30secs bridges with bands, 3x45secs side planks on each leg.

Wednesday Dec 26, 2018 #

Note
rhr:51 slept:8.0 (rest day)

Still felt a bit sick this morning so decided to take the day off. After about 10am I felt fine and didn't feel ill anymore.

Tuesday Dec 25, 2018 #

8 PM

Note
rhr:48 slept:8.5 (rest day)

It's Christmas Day

Monday Dec 24, 2018 #

10 AM

Running 18:44 [4] 4.01 km (4:40 / km) +28m 4:31 / km
ahr:160 max:184 slept:7.5 weight:63.9kg shoes: Asics Gel Innovate 7

Easy run out to shake the legs but I felt pretty grim cause I've been ill the last two days.

11 AM

Strength & Conditioning (Core) 10:00 [1]
slept:7.5

Shorter core circuit today. Plank, dead bugs, reverse crunches, bridges with bands.

Stretching/Yoga 15:00 [0]

6 PM

Strength & Conditioning (Legs) 20:00 [1]
(sick)

Short S&C session cause i felt really ill today.

Saturday Dec 22, 2018 #

11 PM

Note
rhr:61 slept:7.0 weight:67.3kg (rest day)

Finally rest day of these 2 rest weeks.

Friday Dec 21, 2018 #

Note
rhr:64 (rest day)

I have taken a really easy two weeks but I will begin to build up to proper training again starting this Sunday, doing 3 running sessions a week with 2 legs strength and conditioning session a week. Should have a proper plan for 2019. For now I am taking tomorrow off to give myself a final rest.

Thursday Dec 20, 2018 #

7 PM

Running (Warm Up) 17:39 [2] 1.34 km (13:10 / km)
ahr:132 max:152 rhr:47 shoes: Inov8 X-Talon 225

Warm up for my first session back at club in 3months.

Running 21:59 [4] 4.7 km (4:41 / km) +4m 4:39 / km
ahr:161 max:193 rhr:47 shoes: Inov8 X-Talon 225

Club session. 20x30secs @ 3k pace (3:50mins/km). I was surprised at how well I was running tonight considering I haven't run a hard intervals session in a long time. Really happy to be finally over this injury and able to get back to training.

Running (Warm Down) 6:35 [1] 1.0 km (6:35 / km)
ahr:140 max:147 rhr:47

Cool down run. Really easy and short cause we were having our club party afterwards.

Wednesday Dec 19, 2018 #

Strength & Conditioning (Legs) 35:00 [1]
rhr:60

Strength and conditioning (Legs 2) - Step ups, Band walks, split squats, squats and bridges. 3x12 of each.

Monday Dec 17, 2018 #

8 PM

Strength & Conditioning (Legs) 40:00 [2]
rhr:49 slept:7.0 weight:66.1kg

3x1min wall press each leg, 3x100ups heels raised, 3x15 single leg dips on each leg, 3x45secs bridges with bands each leg.

Sunday Dec 16, 2018 #

Note
rhr:64 slept:7.5 (rest day)

Saturday Dec 15, 2018 #

Note
rhr:69 (rest day)

Friday Dec 14, 2018 #

Note
rhr:56 (sick) (rest day)

Thursday Dec 13, 2018 #

Strength & Conditioning (Legs) 20:00 [2]
rhr:60 slept:14.0

Stretching/Yoga 10:00 [0]
rhr:60

Wednesday Dec 12, 2018 #

Note
rhr:60 (rest day)

I was so tired today after being out late both Monday and Tuesday. Lazy, lazy week.

Tuesday Dec 11, 2018 #

Note
rhr:53 (rest day)

Busy last to evenings with two concerts so out late. Heart rate is very varied this week. Not sure why.

Monday Dec 10, 2018 #

Note
rhr:64 (rest day)

Sunday Dec 9, 2018 #

Strength & Conditioning (Legs) 30:00 [3]
rhr:51

Saturday Dec 8, 2018 #

3 PM

Strength & Conditioning (Rock Climbing) 1:30:00 [3]
rhr:63

Good but hard rock climbing and bouldering session.

5 PM

Orienteering 43:32 [5] 5.78 km (7:32 / km) +118m 6:50 / km
ahr:169 max:190 rhr:63 shoes: Inov8 X-Talon 225

First time orienteering in over 3months on the LVO christmas score event and I felt really good. I took it fairly easy jogging around and had no mistakes and ended up finishing second overall on the score with only leaving out 3 controls as I wasn't fast enough to be able to get them. I really enjoyed it and the party and dinner afterwards were great. Bring on 2019.

Friday Dec 7, 2018 #

8 PM

Strength & Conditioning (Legs) 20:00 [2]
rhr:60 slept:6.5 weight:66kg

Thursday Dec 6, 2018 #

7 PM

Running 19:03 [4] 4.12 km (4:37 / km) +26m 4:29 / km
ahr:163 max:191 rhr:59 slept:7.0 weight:65kg shoes: Asics Gel Innovate 7

4x4mins @ 4:25mins/km with 1min recovery.

Wednesday Dec 5, 2018 #

Note
rhr:62 slept:7.0 (rest day)

Real easy week but yet my heart rate is always so high. Why?

Tuesday Dec 4, 2018 #

7 PM

Running 30:02 [2] 5.07 km (5:55 / km) +36m 5:43 / km
ahr:104 max:131 rhr:50 slept:7.0 weight:66.5kg shoes: Asics Gel Innovate 7

6x 2.5mins run (4:35mins/km) with 2.5mins recovery between each. Felt really good and finally building up to proper sessions again.

Monday Dec 3, 2018 #

7 PM

Strength & Conditioning (Legs) 35:00 [3]
rhr:56 slept:7.5 weight:66kg

Strength and Condition (Legs 1) - Wall press, band leg lifts, 100ups, single leg dips on step and hip abduction with flexion on side. 3x12 of each.

Sunday Dec 2, 2018 #

Note
rhr:52 (rest day)

I'm just lazy this weekend. Simple as that.

Saturday Dec 1, 2018 #

9 PM

Note
rhr:50 slept:7.5 weight:68kg (rest day)

Again unplanned rest day. Was busy and didn't manage to get up early this morning so didn't get anything done today unfortunately but I double rest feels good. Early night tonight. Was in Belfast today at the Christmas market and definately treated myself a bit too much.

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