Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 31 days ending Mar 31, 2019:

activity

time

miles

Running

13:06:54

82.98

(9:29)

133.54

(5:54)

2774

Strength & Conditioning

4:50:00

Orienteering

2:18:58

12.52

(11:06)

20.15

(6:54)

306

Stretching/Yoga

50:00

Armchair Training

15:00

Total

21:20:52

95.5

153.69

3080

[1-5]

20:15:52

averages - sleep:7.8 rhr:52

2:05

0:00

» now

Sunday Mar 31, 2019 #

5 PM

Strength & Conditioning 20:00 [1]
rhr:53

Saturday Mar 30, 2019 #

10 AM

Running (Warm Up) 13:15 [2] 1.78 km (7:27 / km) +63m 6:19 / km
ahr:151 max:175 rhr:57 shoes: Inov8 X-Talon 225

11 AM

Running race 1:20:18 [5] 9.99 km (8:02 / km) +984m 5:23 / km
ahr:178 max:196 rhr:57 shoes: Inov8 X-Talon 225

Donard-Commedagh race. I felt really strong and I got a new PB to the top of Donard - 43:30. I am so happy. Was non competitive as I am too young but I would have finished 16th out of 91.

12 PM

Running (Warm Down) 5:46 [2] 0.84 km (6:52 / km) +54m 5:12 / km
ahr:161 max:183 rhr:57 shoes: Inov8 X-Talon 225

Friday Mar 29, 2019 #

8 PM

Strength & Conditioning (Core) 20:00 [1]
rhr:53

Thursday Mar 28, 2019 #

3 PM

Running (Warm Up) 10:02 [2] 2.02 km (4:58 / km) +12m 4:49 / km
ahr:149 max:170 rhr:48 slept:7.0 shoes: NB Zante Foam Blue

Running (Tempo) 20:43 [4] 5.02 km (4:08 / km) +41m 3:58 / km
ahr:173 max:188 rhr:48 shoes: NB Zante Foam Blue

Sun was out and I really enjoyed the tempo session today. Felt nice and relaxed at a pretty good pace. Fitness is coming on well.

4 PM

Running (Warm Down) 11:43 [2] 2.31 km (5:04 / km) +22m 4:50 / km
ahr:154 max:180 shoes: NB Zante Foam Blue

Wednesday Mar 27, 2019 #

4 PM

Running (Easy Run) 30:19 [3] 6.13 km (4:57 / km) +73m 4:40 / km
ahr:149 max:172 rhr:50 shoes: NB Zante Foam Blue

Tuesday Mar 26, 2019 #

6 AM

Strength & Conditioning 20:00 [1]
rhr:53

Early morning S&C. 3x1min wall press, 3x15 hip abductions with flexion on each leg, 3x15 reverse crunches, 3x15 squats, 3x15 arm curls with bands.

Monday Mar 25, 2019 #

4 PM

Running (Warm Up) 11:34 [2] 2.0 km (5:47 / km) +9m 5:39 / km
ahr:141 max:156 rhr:52 shoes: Inov8 X-Talon 225

Running (Intervals) 30:03 [5] 6.62 km (4:32 / km) +51m 4:22 / km
ahr:158 max:182 rhr:52 slept:7.0 shoes: NB Zante Foam Blue

1min @ 1500m pace (3:40/km), 60secs recovery, 2mins @ 3k pace (3:50/km), 90secs recovery, 4mins @ 5k pace (4:00/km), 2mins recovery, 6mins @ 10k pace (4:15-20/km), 2mins recovery, 4mins @ 5k pace (4:00/km), 2mins recovery, 2mins @ 3k pace (3:50/km), 90secs recovery, 1min @ 1500m pace (3:40/km), 60secs recovery.

Felt a wee bit tired after Saturday but I still really enjoyed the session. Had to do it tonight as I am busy all day tomorrow.

5 PM

Running (Warm Down) 8:08 [2] 1.5 km (5:25 / km) +4m 5:21 / km
ahr:149 max:169 shoes: NB Zante Foam Blue

Sunday Mar 24, 2019 #

3 PM

Stretching/Yoga 10:00 [0]
rhr:62

Strength & Conditioning 20:00 [1]

Tired legs today from yesterday so only a short strength session.

Saturday Mar 23, 2019 #

10 AM

Running (Warm Up) 17:42 [2] 1.79 km (9:53 / km) +18m 9:25 / km
ahr:158 max:173 rhr:50 shoes: Inov8 X-Talon 225

11 AM

Running race 25:43 [5] 5.12 km (5:01 / km) +81m 4:39 / km
ahr:178 max:195 shoes: Inov8 X-Talon 225

Irish Squad Time Trial race today. Was second on 4 laps. Aidan beat me by 12seconds so I am happy. 2mins quicker than last year. Great run and I felt really strong the whole time.

Running (Warm Down) 12:55 [2] 1.16 km (11:08 / km) +18m 10:20 / km
ahr:152 max:173 rhr:49 shoes: Inov8 X-Talon 225

Cool down after time trial.

1 PM

Orienteering 38:29 [4] 6.94 km (5:33 / km) +32m 5:25 / km
ahr:161 max:182 shoes: Inov8 X-Talon 225

6.3km long corridor. Strayed out of the corridor a few times but was in it for 90% of the time. Really enjoyed it but I was feeling tired.

2 PM

Orienteering 30:21 [3] 4.87 km (6:14 / km) +66m 5:50 / km
ahr:151 max:193 shoes: Inov8 X-Talon 225

One man relay - basically O Intervals. 3x1.5km loops at a really fast pace. First loop was a mass start. Second loop was random starts in groups and individual to simulate second leg of a relay. Third leg was chasing start where the youngest went out first and the M18s were last. I had clean runs on each of my loops and really enjoyed them. The hills were tough on tired legs.

Friday Mar 22, 2019 #

Strength & Conditioning 20:00 [3]

Just an easy session of S&C today cause I wanted to do something but have the time trial tomorrow.

Thursday Mar 21, 2019 #

4 PM

Running 25:02 [3] 5.2 km (4:49 / km) +35m 4:39 / km
ahr:149 max:176 rhr:49 shoes: NB Zante Foam Blue

Wasn't sure what type of session to do today so I decided on somewhere between tempo and easy so 'easy tempo'. Wanted a run out this afternoon at a pace slightly fast than I would hope to run on Saturday at the IJS time trial. Felt tired when I got home from school today which also influenced the intensity of the run. I think this was the right thing to do.

Running (Warm Down) 10:30 [2] 2.07 km (5:04 / km) +11m 4:56 / km
ahr:144 max:159 rhr:49 shoes: NB Zante Foam Blue

Wednesday Mar 20, 2019 #

4 PM

Running (Easy Run) 30:36 [3] 5.79 km (5:17 / km) +66m 5:00 / km
ahr:147 max:169 rhr:58 shoes: NB Zante Foam Blue

Tuesday Mar 19, 2019 #

6 PM

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

Pre-interval foam rolling to loosen out the legs a bit. Used the 'passive', more smooth, foam roller instead of the harder one.

7 PM

Running (Warm Up) 22:57 [2] 2.51 km (9:09 / km)
ahr:135 max:165 rhr:53 shoes: NB Zante Foam Blue

Running (Intervals) 35:06 [4] 7.27 km (4:50 / km) +5m 4:49 / km
ahr:154 max:182 rhr:53 slept:6.0 shoes: NB Zante Foam Blue

3mins @ 5k pace (4:00/km), 90secs recovery, 6mins @ 10k pace (4:15/km), 2mins recovery, 8mins tempo (4:25-30/km), 2mins recovery, 6mins @ 10k pace (4:15/km), 2mins recovery, 3mins @ 5k pace (4:00/km).

I felt good tonight but couldn't run as fast as usual on the 5k pace as I felt a bit tired from the weekend and I didn't get enough sleep as usual last night. Despite this I was running really well. Will go for an easy run tomorrow when I get home from school.

8 PM

Running (Warm Down) 11:26 [2] 2.18 km (5:15 / km) +1m 5:14 / km
ahr:149 max:161 rhr:53 shoes: NB Zante Foam Blue

Stretching/Yoga 5:00 [0]

5mins of stretching post warm down.

Monday Mar 18, 2019 #

Strength & Conditioning 35:00 [1]

Stretching/Yoga 10:00 [0]

Sunday Mar 17, 2019 #

11 AM

Running (Long Run) 1:44:37 [4] 10.53 km (9:56 / km) +996m 6:45 / km
ahr:158 max:181 rhr:50 slept:9.0 shoes: Inov8 Oroc 340

Donard-Commedagh race route recce. Felt really good while I was in the hills today despite the wind up at the top. Really enjoyable run.

Saturday Mar 16, 2019 #

10 AM

Running (Easy Run) 31:04 [3] 6.01 km (5:10 / km) +43m 4:59 / km
ahr:156 max:175 rhr:56 shoes: NB Zante Foam Blue

Friday Mar 15, 2019 #

Strength & Conditioning 25:00 [1]

Thursday Mar 14, 2019 #

4 PM

Running (Warm Up) 10:41 [2] 2.02 km (5:17 / km) +14m 5:07 / km
ahr:139 max:161 rhr:54 slept:8.5 shoes: NB Zante Foam Blue

Resting heart rate is just the average for this week because for some reason my watch didn't record it all day.

5 PM

Running (Tempo) 25:45 [4] 6.02 km (4:17 / km) +29m 4:11 / km
ahr:167 max:184 rhr:54 shoes: NB Zante Foam Blue

6k tempo run. Felt really good and stuck at a steady pace which averaged at about 4:17/km. Enjoying training recently and a lot less wind today.

Running (Warm Down) 9:57 [2] 2.01 km (4:57 / km) +7m 4:52 / km
ahr:153 max:165 rhr:54 shoes: NB Zante Foam Blue

Wednesday Mar 13, 2019 #

5 PM

Strength & Conditioning 25:00 [1]
rhr:52 slept:7.0

3x15 hip abductions with bands on each leg, 3x1min wall press on each leg, 3x15 arm curls, 3x10 squats with bands, 3x15 reverse crunches. 1min plank.

Tuesday Mar 12, 2019 #

7 PM

Running (Warm Up) 10:50 [2] 2.01 km (5:23 / km) +12m 5:14 / km
ahr:145 max:173 rhr:44 slept:8.5 shoes: NB Zante Foam Blue

Running (Intervals) 22:03 [4] 4.69 km (4:42 / km) +35m 4:32 / km
ahr:156 max:164 rhr:44 shoes: NB Zante Foam Blue

Club was cancelled tonight but I went out round the roads instead.
4x4mins @ 5k pace (4:20/km) with 2mins recovery. Felt really tough because of the really strong winds but I enjoyed the session. Did a shorter intervals session this week as I still felt a wee bit tired in the legs after pushing hard on Sunday at the O race.

8 PM

Running (Warm Down) 5:54 [2] 1.12 km (5:16 / km)
ahr:145 max:161 shoes: NB Zante Foam Blue

Monday Mar 11, 2019 #

8 PM

Strength & Conditioning 30:00 [1]

3x15 hip abductions with flexion on each side, 3x15 single leg squats on each leg, 3x1min bridges with bands, 3x15 arm curls with bands, 3x10 shoulder touches, 3x50s plank.

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)

11 AM

Running (Warm Up) 21:04 [2] 2.91 km (7:14 / km)
ahr:159 max:179 rhr:49 slept:8.5 shoes: Inov8 Oroc 340

12 PM

Orienteering race 1:10:08 [5] **** 8.34 km (8:25 / km) +208m 7:29 / km
ahr:168 max:190 rhr:49 shoes: Inov8 Oroc 340

First O race this year. I made an error on the first control but corrected myself fairly quickly. I then didn't go far enough for the second control and lost too much time due to what I think was a confidence issue as I knew where I was but was telling myself I was wrong. After this I settled in to the race was clean to 3, 4 and 5.
6 was our long leg and was difficult enough. I read the map in too much detail on this and did not simplify the route although I did execute the route to my attackpoint as planned but made my mistake from the attackpoint in as I didn't slow down. Probably lost about 2-3mins on this control. 7 was good as I slowed down to get my head back in it after the mistake. 8-11 where all on the moor top and were the easiest controls of the course and allowed for fast running. From 8 to the end I didn't make any mistakes and I had a very clean and fast run although I missed a route choice for 11-12 and took the longer one but I didn't make a mistake on it so it still worked well.

RG: https://www.syo.routegadget.co.uk/rg2/#180&cou...

1 PM

Running (Warm Down) 7:00 [2] 1.2 km (5:50 / km)
ahr:155 max:173 rhr:49 shoes: Inov8 Oroc 340

Saturday Mar 9, 2019 #

8 PM

Armchair Training 15:00 [0]
(rest day)

Resting today to keep fresh for the race tomorrow.

Thursday Mar 7, 2019 #

4 PM

Running (Easy Run) 21:27 [3] 4.46 km (4:49 / km) +23m 4:41 / km
ahr:158 max:179 rhr:54 slept:8.0 shoes: NB Zante Foam Blue

Feeling good and confident for this weekend although I still need to do some more geeking on the map before I go but I do have all day Saturday to do that as well as so time tonight and tomorrow.

8 PM

Stretching/Yoga 10:00 [0]

Wednesday Mar 6, 2019 #

4 PM

Strength & Conditioning 20:00 [1]
rhr:46

Tuesday Mar 5, 2019 #

7 PM

Running (Warm Up) 21:57 [2] 2.84 km (7:44 / km) +1m 7:43 / km
ahr:135 max:163 rhr:50 slept:8.0 shoes: NB Zante Foam Blue

Running (Intervals) 34:21 [4] 7.05 km (4:52 / km) +4m 4:52 / km
ahr:156 max:178 rhr:50 shoes: NB Zante Foam Blue

4mins @ 10k pace (4:00-05/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 2mins @ 5k pace (3:45/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 1min @ 3k pace (3:30/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 30s @ 800m pace.

Felt really good tonight and worked relatively hard. I kept the tempo pace slower than my group because it felt more comfortable. Tapering the rest of the week in prep for Sunday's race.

8 PM

Running (Warm Down) 4:00 [1] 0.75 km (5:20 / km)
shoes: NB Zante Foam Blue

Didn't have much time to do a cool down but I did more stretching than normal before the cool down today as I felt I needed to and it worked well.

Stretching/Yoga 5:00 [0]

Easy stretching before the cool down jog.

Monday Mar 4, 2019 #

9 PM

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

3x15 hip abductions with flexions on each leg, 3x12 single leg squats on each leg, 3x15 arm curls, 3x1min bridges with bands, 3x15 sit ups.

Sunday Mar 3, 2019 #

5 PM

Running (Easy Run) 42:26 [3] 8.62 km (4:55 / km) +62m 4:45 / km
ahr:157 max:178 rhr:51 slept:8.5 shoes: NB Zante Foam Blue

Nice and easy today. Took a different route which was a lot longer than I thought it would be and that's why I ended up running for 42mins instead of 30mins. Still took it easy though and felt fine.

Friday Mar 1, 2019 #

5 PM

Strength & Conditioning 25:00 [1]
rhr:60

3x15 hip abductions with band, 3x15 step ups on each leg, 3x1min wall press on each leg, 2x1min front plank, 45sec side plank on each side, 10 shoulder touches.

« Earlier | Later »