Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 31 days ending Jan 31, 2019:

activity

time

miles

Running

11:00:32

72.08

(9:10)

116.0

(5:42)

946

Strength & Conditioning

7:00:00

Orienteering

3:02:03

18.04

(10:06)

29.03

(6:16)

586

77 /

87c

88%

Armchair Training

1:00:00

Stretching/Yoga

30:00

Total

22:32:35

90.12

145.03

1532

77 /

87c

88%

[1-5]

21:02:35

averages - sleep:8.4 rhr:58 weight:67kg

1:51

0:00

» now

Thursday Jan 31, 2019 #

8 PM

Running (Warm Up) 10:20 [2] 1.75 km (5:54 / km) +11m 5:43 / km
ahr:121 max:152 rhr:48 shoes: NB Zante Foam Blue

Running (Tempo) 20:02 [3] 4.49 km (4:28 / km) +39m 4:17 / km
ahr:145 max:185 rhr:48 slept:8.0 shoes: NB Zante Foam Blue

Wasn't feeling too good this evening on the run and so had to reduce the pace to 4:25/km but still kept this going.

Wednesday Jan 30, 2019 #

Strength & Conditioning (Legs) 25:00 [1]
rhr:59

Nice easy legs S&C session today to give them a bit of a rest to recovery this week.

Tuesday Jan 29, 2019 #

7 PM

Running (Warm Up) 24:50 [2] 2.95 km (8:25 / km) +2m 8:23 / km
ahr:152 max:178 rhr:64 slept:7.0 shoes: Asics Gel Innovate 7

Running (Intervals) 37:30 [5] 7.27 km (5:09 / km) +6m 5:08 / km
ahr:173 max:185 rhr:63 shoes: Kalenji AT XC Spikes

5k session.
1min, 2mins, 3mins all at 5k pace (3:50/km) with half the times rest between each.
6mins jog.
5mins, 4mins, 3mins, 2mins, 1min all at 5k pace (3:50/km) with half the times rest between each.

Monday Jan 28, 2019 #

9 PM

Strength & Conditioning (Core) 20:00 [3]
rhr:53 slept:8.0

No legs S&C today as they needed a break after the weekend.

Sunday Jan 27, 2019 #

9 AM

Stretching/Yoga 10:00 [0]
slept:8.5

Good way to start the morning before the long distance on Arthur’s Seat. Aiming for a clean race with a steady pace the whole way round. Need to focus on planning ahead and having good attackpoints for every single control.

Running (Warm Up) 18:43 [3] 2.57 km (7:17 / km) +119m 5:55 / km
ahr:150 max:176 rhr:68 shoes: Inov8 X-Talon 225

First 1.3k was a warm up on the flat with drills and the rest was an easy jog walk up hill to the start followed by some jogging around at the start as it was very windy and cold. Felt good.

10 AM

Orienteering (Long O) 1:22:19 [5] **** 11.72 km (7:01 / km) +411m 5:59 / km
ahr:163 max:185 spiked:20/25c rhr:68 shoes: Inov8 X-Talon 225

Really good run today on Arthur’s Seat for the EUOC Big Weekend. I was on the Brown course and had a fairly steady run. Didn’t get off to a great start though as I made a mistake on the first control dropping 3-4mins. I was then fairly clean with good flow until I made another mistake on number 12 which was only so stupid. 12-13 was a long leg and I don’t think I had a good route choice for it and so I was tired which led to a mistake on 14 losing around 4mins. After that I calmed down and had a fast clean run to the end although started to feel really tired going ok the second last control. All in all a great weekend and a good start to 2019.
RG: https://www.euoc.routegadget.co.uk/rg2/#33&rou...

Saturday Jan 26, 2019 #

11 AM

Running (Warm Up) 11:56 [2] 1.51 km (7:54 / km) +15m 7:32 / km
ahr:157 max:180 rhr:56 slept:8.5 shoes: Inov8 X-Talon 225

Felt good on the warm up. Legs sufficiently loosened.

12 PM

Orienteering 1:05:10 [4] *** 11.4 km (5:43 / km) +69m 5:33 / km
ahr:170 max:188 spiked:30/34c rhr:56 shoes: Inov8 X-Talon 225

Edinburgh Big Weekend Urban race. I felt good today on the run but the calves began to suffer towards them end as I was a bit tired and then began to make silly mistakes. Will do some race analysis on Sunday and Monday of today and tomorrow’s run. For my first time training multiple days in a row I am feeling really good and fit. Finished up in 42nd on men’s open out of 82. I am pleased with that’s as I am only returning to running again. 2019 could be a good year.
RG: https://www.euoc.routegadget.co.uk/rg2/#31&rou...

1 PM

Running (Warm Down) 10:41 [3] 1.49 km (7:10 / km) +11m 6:55 / km
ahr:159 max:176 rhr:56 shoes: Inov8 X-Talon 225

Good stretch out to keep the legs as fresh as possible

Friday Jan 25, 2019 #

8 PM

Running (Warm Up) 11:09 [2] 1.76 km (6:20 / km) +7m 6:13 / km
ahr:143 max:160 rhr:53 shoes: Inov8 X-Talon 225

Orienteering 34:34 [3] *** 5.91 km (5:51 / km) +106m 5:22 / km
ahr:169 max:192 spiked:27/28c rhr:53 shoes: Inov8 X-Talon 225

Good run tonight. Concentrating on flow and route choice tonight on the Night O. I am happy with my run and I didn’t make any big mistakes but I made a slight error on control 24 as I didn’t read the description but didn’t lose much time as I realised quickly enough.
RG: https://www.euoc.routegadget.co.uk/rg2/#32&rou...

9 PM

Running (Warm Down) 12:12 [2] 1.92 km (6:21 / km) +22m 6:01 / km
ahr:163 max:178 rhr:53 slept:8.0 shoes: Inov8 X-Talon 225

11 PM

Stretching/Yoga 10:00 [0]
rhr:53

Thursday Jan 24, 2019 #

8 PM

Strength & Conditioning 30:00 [1]
rhr:54 slept:8.0

3x1min wall press on each leg, 3x15 hip abductions with bands on each leg, 3x1min bridges with bands, 3x15 single leg squats on each leg, 3x15 arm curls.

9 PM

Armchair Training 20:00 [0]
rhr:54

Geeking for Edinburgh Big Weekend. Looking at old maps for the classic day on Arthur's seat and looking at google maps of the new area for the Saturday race.

Wednesday Jan 23, 2019 #

Strength & Conditioning 30:00 [3]

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x1min bridges with bands, 3x15 arm curls, 2x1min side plank on each side, 3x10 slow press ups on knees.

11 AM

Armchair Training 10:00 [0]

Tuesday Jan 22, 2019 #

7 PM

Running (Warm Up) 24:16 [2] 2.88 km (8:26 / km)
ahr:144 max:165 rhr:50 slept:7.0 shoes: Asics Gel Innovate 7

Running (Intervals) 19:40 [5] 3.9 km (5:03 / km)
ahr:159 max:167 rhr:50 shoes: Kalenji AT XC Spikes

6x90secs @ 3k pace with 90secs Jogging recovery. Snow made it hard to run fast but I felt good and it was definitely a tough session. I was running at 3:55/km for the 3k pace.

Intenisities(Garmin):
Zone 4 - 18:55
Zone 2,3,5 - 45secs in total for all of these.

The session felt tougher than the watch was reading for this.

Running (Warm Down) 10:32 [2] 1.81 km (5:49 / km)
ahr:157 max:171 rhr:50 shoes: Asics Gel Innovate 7

Monday Jan 21, 2019 #

8 PM

Strength & Conditioning 30:00 [1]
rhr:56 slept:8.5

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x15 single leg squats, 3x15 step ups, 50sec plank, 50secs dead bugs, 15 leg lower, 3x10 shoulder touches.

Feeling really good today and when I woke up my tight calf from last nights long run had recovered and felt normal. Will foam roll for 10mins later just to be safe and it is needed as I haven't foam rolled in a while.

Sunday Jan 20, 2019 #

7 PM

Running (Warm Up) 8:40 [2] 1.15 km (7:32 / km) +24m 6:49 / km
ahr:152 max:173 rhr:54 slept:9.0 shoes: NB Zante Foam Blue

Running (Long Run) 45:04 [4] 10.23 km (4:24 / km) +67m 4:16 / km
ahr:171 max:189 rhr:54 shoes: NB Zante Foam Blue

Felt really good on todays long run. Tight calf started to come on toward the end but wasn't bad and I felt great.

10 PM

Running (Warm Down) 4:19 [2] 0.82 km (5:16 / km)
ahr:174 max:184 rhr:54 shoes: NB Zante Foam Blue

Saturday Jan 19, 2019 #

7 PM

Strength & Conditioning 20:00 [1]
rhr:49

Friday Jan 18, 2019 #

5 PM

Strength & Conditioning 25:00 [1]
rhr:54

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x1min bridges, 3x15 single leg squats, 3x(50sec plank, 50secs dead bugs, 15 leg lowers)

Thursday Jan 17, 2019 #

7 PM

Running (Warm Up) 10:12 [2] 1.88 km (5:26 / km) +8m 5:19 / km
ahr:155 max:186 rhr:59 slept:7.5 shoes: NB Zante Foam Blue

8 PM

Running (Tempo) 20:02 [4] 4.64 km (4:19 / km) +17m 4:14 / km
ahr:165 max:185 rhr:59 shoes: NB Zante Foam Blue

20min tempos session at 4:20/km. Felt really good and kept a steady pace. Excited to be seeing results in my improvement already.

Running (Warm Down) 9:04 [2] 1.68 km (5:24 / km) +7m 5:17 / km
ahr:147 max:173 rhr:59 shoes: NB Zante Foam Blue

Wednesday Jan 16, 2019 #

5 PM

Strength & Conditioning 30:00 [1]
rhr:51 slept:6.5

3x1min wall press on each leg, 3x15 hip abductions with bands, 3x100ups, 3x15 split squats, 3x15 single leg dips on step.

Tuesday Jan 15, 2019 #

7 AM

Armchair Training 15:00 [0]

4 PM

Running (Warm Up) 10:02 [2] 1.74 km (5:46 / km) +8m 5:38 / km
ahr:148 max:166 rhr:58 slept:7.5 shoes: NB Zante Foam Blue

Running (Intervals) 25:03 [5] 5.71 km (4:23 / km) +45m 4:13 / km
ahr:169 max:189 rhr:58 shoes: NB Zante Foam Blue

5x4mins @ 5k pace (4:05/km) with 1 min recovery. Felt good but it was tough doing the intervals on such a hilly loop.

5 PM

Running (Warm Down) 8:13 [2] 1.46 km (5:38 / km)
ahr:150 max:161 rhr:58 shoes: NB Zante Foam Blue

Monday Jan 14, 2019 #

4 PM

Strength & Conditioning 35:00 [1]
rhr:65 slept:6.5

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x12 single leg squats, 3x15 step ups, 50sec plank, 50secs dead bugs, 15 leg lowers, 3x10 shoulder touches.

Sunday Jan 13, 2019 #

7 PM

Running (Warm Up) 10:47 [2] 1.74 km (6:12 / km) +25m 5:47 / km
ahr:148 max:178 rhr:59 slept:8.0 shoes: NB Zante Foam Blue

8 PM

Running (Long Run) 45:06 [5] 9.96 km (4:32 / km) +70m 4:22 / km
ahr:173 max:191 rhr:59 shoes: NB Zante Foam Blue

45min long run at a really steady 4:30-32/km. I felt really good for all of this run, the best I have felt in a long time. The first 3k was nice and easy but after there was a bit of a head wind so it felt a bit harder at the start of this kilometre but after that I got a rhythm and was able to stay consistent and at the end I felt like I could have kept going for another 15mins at least.

Running (Warm Down) 8:19 [2] 1.4 km (5:56 / km) +14m 5:39 / km
ahr:170 max:174 rhr:59 shoes: NB Zante Foam Blue

Saturday Jan 12, 2019 #

8 PM

Strength & Conditioning 30:00 [1]
rhr:59 slept:8.5 weight:67kg

3x15 hip abductions with flexion, 3x15 step ups on each leg, 3x10 shoulder touches, 3x1min plank, 3x15 arm curls.
Had a busy morning so I had to revise all afternoon meaning I didnt get out for the planned cycle today. This will have to do and at least it is some sort of training. The long run will definately happen tommor though cause I planned time for it.

Friday Jan 11, 2019 #

4 PM

Strength & Conditioning 25:00 [1]
rhr:55

Strength and Conditioning - 3x15 Hip abductions with bands, 3x15 slow press ups on knees, 3x(50sec plank, 50secs dead bugs, 15 leg lowers)

Thursday Jan 10, 2019 #

4 PM

Running (Warm Up) 10:42 [2] 1.67 km (6:24 / km) +9m 6:14 / km
ahr:146 max:168 rhr:68 slept:8.5 shoes: NB Zante Foam Blue

5 PM

Running (Tempo) 20:02 [4] 4.53 km (4:25 / km) +26m 4:18 / km
ahr:170 max:196 rhr:68 shoes: NB Zante Foam Blue

20mins tempo @ 4:25/km. Felt so good today while I was running, probably down to a great night sleep last night from 2200-0630. Steadily improving and getting ready for selection races.

Running (Warm Down) 5:18 [2] 0.9 km (5:53 / km) +2m 5:49 / km
ahr:152 max:165 shoes: NB Zante Foam Blue

Steady cool down to get back home but has to cut it short to get back in for dinner. Will probably do 10mins foam rolling and stretch later after I revise.

Wednesday Jan 9, 2019 #

7 AM

Armchair Training 15:00 [0]

Did 3 routes of the World of O Route to Christmas 2018 on the bus.

4 PM

Strength & Conditioning 30:00 [1]
rhr:64 slept:8.0

Strength and Conditioning - 3x1mins wall press on each leg, 3x15 hip abductions with band, 3x15 single leg dips on step . 3x15 Situps, 3x15 arm curls, 3x10 shoulder touches.

Tuesday Jan 8, 2019 #

7 PM

Running (Warm Up) 17:09 [2] 1.89 km (9:04 / km)
ahr:141 max:173 rhr:64 slept:7.0 shoes: NB Zante Foam Blue

Running (Intervals) 47:10 [5] 8.74 km (5:24 / km) +6m 5:23 / km
ahr:174 max:189 rhr:64 shoes: NB Zante Foam Blue

2x6mins @ 10k pace (3:55-4:00/km) 2mins recovery. 6mins recovery followed by 2x6mins @ 10k pace (4:10-15/km) 2mins recovery. Dropped speed down on the second 2 as my group were running too fast for me at the minute. Felt good overall. We ended the session with 4x10s strides.

8 PM

Running (Warm Down) 10:24 [2] 1.8 km (5:47 / km) +1m 5:46 / km
ahr:170 max:182 rhr:64 shoes: NB Zante Foam Blue

Monday Jan 7, 2019 #

6 AM

Stretching/Yoga 10:00 [0]
slept:7.0

9 PM

Strength & Conditioning 30:00 [1]
rhr:55 slept:7.0

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x12 single leg squats, 3x15 step ups, 50sec plank, 50secs dead bugs, 15 leg lower, 3x10 shoulder touches.

Sunday Jan 6, 2019 #

10 AM

Running (Warm Up) 26:19 [3] 2.99 km (8:48 / km) +191m 6:40 / km
ahr:164 max:206 rhr:55 slept:8.0 shoes: Inov8 X-Talon 225

11 AM

Running 32:17 [4] 3.33 km (9:42 / km) +94m 8:30 / km
ahr:157 max:182 rhr:55

IMRA training day with Sarah McCormack and Paul Tierney. This session was about posture when running and was very interesting. We started off by learning about CoM positioning in order to improve efficiency and I need to work on being in a upright position. We then did 2 sets of hill reps at max speed. Set 1: 5x10secs up hill with 2mins recovery. Set 2: 4x20secs uphill with 1min recovery. These were tough but I felt good although this was a tough session so it was tiring.

12 PM

Running 17:29 [3] 2.39 km (7:19 / km) +20m 7:01 / km
ahr:171 max:186 rhr:55 shoes: Inov8 X-Talon 225

This second session of the morning was about circuit training in order to improve your hill endurance and speed if you can't get to hills a lot. The circuit was: 200m flat run, 10 shoulder touches on each arm in press up position, 200m uphill run, 10 squat jumps, 200m flat run, uphill bound, 200m uphill run, 20m crawl on hands keeping back flat.

Running (Warm Down) 6:52 [2] 1.1 km (6:15 / km)
ahr:167 max:181 rhr:55 slept:8.0 shoes: Inov8 X-Talon 225

Downhill warm down back for lunch followed by an indoor talk about some S&C feet exercises. Walking around barefoot as much as possible is good for improving stability long term plus the toe flexing exercises.

Saturday Jan 5, 2019 #

9 PM

Strength & Conditioning 30:00 [1]
rhr:57 slept:8.0

Strength and Conditioning - 3x15 Hip abductions with bands, 3x10 slow press ups on knees, 3x1min bridges with bands 2x(50sec plank, 50secs dead bugs, 10 leg lowers on each leg)

Friday Jan 4, 2019 #

4 PM

Running (Warm Up) 10:06 [2] 1.52 km (6:39 / km) +23m 6:11 / km
ahr:148 max:158 rhr:60 shoes: NB Zante Foam Blue

Running (Long Run) 40:02 [5] 8.43 km (4:45 / km) +57m 4:36 / km
ahr:165 max:193 rhr:60 slept:8.0 shoes: NB Zante Foam Blue

Beginning of proper structured training for orienteering. Felt really good for the first 19mins but after then I began to feel sick and not too good at all. Was comfortably doing 4:35/km for the first 19mins then had to drop back when I started to feel ill to around 4:50/km. Wasn't feeling great at this pace at all (had to stop 4/5 times) but really needed to get home to be honest.

Tuesday Jan 1, 2019 #

7 PM

Strength & Conditioning (Legs) 30:00 [1]
rhr:66 slept:7.0

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

9 PM

Note
rhr:66

Feeling a bit sick today but hopefully it will pass quickly. Probably explains the high RHR.

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