Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Running24 11:38:09 76.16(9:10) 122.56(5:42) 1878
  Orienteering4 3:14:25 16.81(11:34) 27.05(7:11) 36450 /59c84%
  Strength & Conditioning6 2:15:00
  Stretching/Yoga2 15:00
  Total34 17:22:34 92.96 149.61 224250 /59c84%
  [1-5]32 17:07:34
averages - sleep:9.8 rhr:55

«»
1:45
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday May 31, 2019 #

Strength & Conditioning 30:00 [3]
ahr:135 max:135 rhr:49

3x15 hip abductions with flexion, 3x15 arm curls, 3x15 reverse crunches, 3x1min plank, 3x15 step ups ok each leg.

Thursday May 30, 2019 #

4 PM

Running (Warm Up) 11:15 [2] 2.21 km (5:05 / km) +11m 4:58 / km
ahr:140 max:163 rhr:49 slept:11.0 shoes: NB Zante Foam Blue

Running (Hill Reps) 34:02 [4] 6.63 km (5:08 / km) +178m 4:32 / km
ahr:165 max:186 rhr:49 shoes: NB Zante Foam Blue

3x(5x60secs up, 60secs down) with 2mins recovery between sets. Tough session today. Felt really tired towards the end but apart from that the session went well.
5 PM

Running (Warm Down) 3:14 [2] 0.61 km (5:18 / km) +11m 4:52 / km
ahr:168 max:176 rhr:49 shoes: NB Zante Foam Blue

Wednesday May 29, 2019 #

8 PM

Running (Easy Run) 36:13 [3] 7.01 km (5:10 / km) +56m 4:58 / km
ahr:153 max:175 rhr:56 slept:9.0 shoes: NB Zante Foam Blue

Out with a map from my first trip to France from a really technical and rocky error. Practiced zoom map reading and route planning. Trying to get my eye used to focusing to read the map very frequently. Struggling a bit to focus at the beginning but was better towards the end.
9 PM

Strength & Conditioning (Core) 15:00 [1]

Quick core session post run. Reverse crunches, plank, arm curls, tricep extensions, side planks.

Tuesday May 28, 2019 #

6 PM

Running (Warm Up) 25:06 [2] 3.14 km (8:00 / km) +3m 7:57 / km
ahr:145 max:161 rhr:45 shoes: NB Zante Foam Blue

7 PM

Running (Intervals) 34:50 [5] 7.08 km (4:55 / km) +9m 4:53 / km
ahr:165 max:188 rhr:45 slept:10.0 shoes: NB Zante Foam Blue

4mins @ 10k pace (4:15/km), 6mins tempo (4:20/km), 2mins @ 5k pace (3:50/km), 6mins tempo (4:20/km), 1min @ 3k pace (3:40/km), 6mins tempo (4:20/km), 30s fast. 90secs recovery between each rep.

Felt really good and strong for the whole session. Slept for 3 hours this afternoon after my maths exam which meant I was well rested for session.
8 PM

Running (Warm Down) 8:15 [2] 1.37 km (6:01 / km)
ahr:147 max:161 shoes: NB Zante Foam Blue

Monday May 27, 2019 #

7 PM

Strength & Conditioning 25:00 [1]
rhr:49

Sunday May 26, 2019 #

3 PM

Running (Warm Up) 10:41 [2] 2.05 km (5:13 / km) +17m 5:00 / km
ahr:154 max:173 rhr:54 shoes: NB Zante Foam Blue

Running (Long Run) 47:26 [4] 10.01 km (4:44 / km) +92m 4:32 / km
ahr:163 max:179 rhr:54 shoes: NB Zante Foam Blue

Felt pretty tired but kept going a an easier pace.

Saturday May 25, 2019 #

7 PM

Running (Easy Run) 34:03 [3] 7.01 km (4:51 / km) +53m 4:41 / km
ahr:161 max:183 rhr:53 shoes: NB Zante Foam Blue

Felt good. Knee wasn't sore and I kept the pace up going up the hills. Good leg stretcher.

Friday May 24, 2019 #

6 PM

Strength & Conditioning 25:00 [1]
rhr:47

Thursday May 23, 2019 #

7 PM

Running (Warm Up) 13:19 [2] 2.57 km (5:11 / km) +10m 5:05 / km
ahr:145 max:163 rhr:63 shoes: NB Zante Foam Blue

Running (Hill Reps) 22:04 [4] 4.75 km (4:39 / km) +109m 4:10 / km
ahr:159 max:186 rhr:63 shoes: NB Zante Foam Blue

5x60s up, 60s down. 2mins recovery, 5x60s up, 60s down.
First hill reps session since the injury and I felt really good. Same hill as last summer and in 60s I get further up than before which is a good sign for my training.
8 PM

Running (Warm Down) 11:14 [3] 2.26 km (4:58 / km) +24m 4:43 / km
ahr:162 max:173 rhr:63 shoes: NB Zante Foam Blue

Wednesday May 22, 2019 #

8 PM

Running (Easy Run) 22:41 [3] 4.5 km (5:02 / km) +36m 4:51 / km
ahr:155 max:175 rhr:54 shoes: NB Zante Foam Blue

Revision break easy run. Knee was sore to begin with but fine after a while.

Tuesday May 21, 2019 #

7 PM

Running (Warm Up) 18:55 [2] 2.2 km (8:36 / km)
ahr:140 max:166 rhr:59 shoes: NB Zante Foam Blue

Running (Intervals) 37:01 [5] 7.58 km (4:53 / km) +3m 4:52 / km
ahr:173 max:192 rhr:59 shoes: NB Zante Foam Blue

5k session - (1,2,3,4,5,4,3,2,1) mins @ 5k pace (3:50/km) with half the rep time in recovery. Felt really good. Right knee was a bit stiff at the start in the inside. Feels like a bruise time thing but only hurts a bit. Feeling quite tired during the days cause of exams and revision but getting training back to full flow this week.
8 PM

Running (Warm Down) 7:24 [2] 1.47 km (5:02 / km) +1m 5:01 / km
ahr:156 max:166 rhr:59 shoes: NB Zante Foam Blue

Monday May 20, 2019 #

Strength & Conditioning 20:00 [1]

Sunday May 19, 2019 #

3 PM

Running (Warm Up) 9:28 [2] 1.85 km (5:07 / km) +11m 4:58 / km
ahr:151 max:162 rhr:48 shoes: NB Zante Foam Blue

Felt really tired on the warm up.

Running (Tempo) 22:29 [3] 5.01 km (4:29 / km) +67m 4:12 / km
ahr:166 max:187 rhr:48 shoes: NB Zante Foam Blue

Struggled up the hills at the beginning but settled into 4:20/km on the flats and a bit slower up the hills.

Friday May 17, 2019 #

Note
rhr:54 (rest day)

Still feeling really tired

Stretching/Yoga 10:00 [0]

6 PM

Strength & Conditioning 20:00 [1]

Thursday May 16, 2019 #

Note
rhr:56 (rest day)

Feeling really tired this week

Wednesday May 15, 2019 #

8 PM

Running (Easy Run) 31:17 [3] 6.41 km (4:53 / km) +48m 4:42 / km
ahr:156 max:177 rhr:64 shoes: NB Zante Foam Blue

Feeling quite tired.

Tuesday May 14, 2019 #

7 PM

Running (Warm Up) 17:51 [2] 1.86 km (9:36 / km)
ahr:130 max:161 rhr:52 shoes: NB Zante Foam Blue

Running (Intervals) 34:57 [5] 7.44 km (4:42 / km) +5m 4:41 / km
ahr:172 max:190 rhr:52 shoes: NB Zante Foam Blue

5x5mins @ 10k pace (4:05/km) with 2mins recovery between each. Really enjoyable run tonight and I was in a group on my own. Felt really good.
8 PM

Running (Warm Down) 7:29 [2] 1.22 km (6:08 / km) +2m 6:05 / km
ahr:143 max:171 rhr:52 shoes: NB Zante Foam Blue

Saturday May 11, 2019 #

1 PM

Running (Warm Up) 30:05 [3] 4.24 km (7:06 / km) +188m 5:48 / km
ahr:153 max:176 rhr:57 shoes: Inov8 X-Talon 225

2 PM

Running race 1:14:23 [5] 9.46 km (7:52 / km) +826m 5:28 / km
ahr:180 max:193 rhr:57 shoes: Inov8 X-Talon 225

Donard race today. Had a really good run, was 1st male junior and 33rd overall out of 167. Felt good on the steep climb but was wrecked afterwards.

Monday May 6, 2019 #

9 AM

Running (Warm Up) 21:03 [2] 2.29 km (9:12 / km) +11m 8:59 / km
ahr:140 max:170 rhr:59 shoes: Inov8 X-Talon 225

10 AM

Orienteering race (JK 2019) 32:21 [5] 5.57 km (5:48 / km) +62m 5:30 / km
ahr:177 max:192 rhr:59 shoes: Inov8 X-Talon 225

Relays First leg on Mens Short. Best run of the weekend so far. Was 4th on first leg. 2 mistakes but a really fast, clean run.

Sunday May 5, 2019 #

11 AM

Running (Warm Up) 16:55 [2] 2.09 km (8:06 / km) +33m 7:30 / km
ahr:138 max:161 rhr:62 shoes: Inov8 X-Talon 225

Orienteering (IOC 2019) 1:28:24 [5] ***** 10.83 km (8:10 / km) +198m 7:29 / km
ahr:174 max:192 spiked:16/19c rhr:62 shoes: Inov8 X-Talon 225

Best run of the weekend. Ended it with a massive smile on my race. Majority clean run and I felt very strong with my running. Made a 2min error on control 3 but alarm bells went off fairly early and so I slowed down to try and correct the mistake. Was clean for the next while and I was so happy with my route choice on the long leg to number 4. Made a small error on control 9 where I ended up really far left but I picked up on this really early and recovered quickly enough. Not too hard to get the control after I realised where I had gone wrong. Open mountain was clean and fast running which was really enjoyable. Lost 3mins on the second last control which sucks and I was rushing at that point I think which is annoying but I was still really happy with my run overall.
Finished in 3rd place behind Aidan and Darragh.

RG:

Saturday May 4, 2019 #

11 AM

Running (Warm Up) 16:26 [2] 2.17 km (7:34 / km) +16m 7:18 / km
ahr:146 max:173 rhr:64 slept:9.0 shoes: Inov8 X-Talon 225

12 PM

Orienteering race (IOC 2019) 59:25 [3] **** 7.81 km (7:36 / km) +97m 7:10 / km
ahr:174 max:192 spiked:17/22c rhr:64 shoes: Inov8 X-Talon 225

Not great today. Was clean for control 1 and made an error on control 2. 3 was ok. I had predicted the site for control 1 and the rough area for control 2 which was good so I was planning ahead for 3 and 4 on the way to 1 which worked well. Direction out of 1 was my mistake on 2. Had a solid plan for 4 but didn’t execute it well after the attackpoint. After this I messed up 5 and 6. 7 was good and spiked which is somewhat positive. Stupid route choice to 9 which was me trying to not follow the other guys. I had a clean run from then on when I look back at it but I was struggling to run fast which is annoying.
RG:
1 PM

Running (Warm Down) 14:43 [2] 2.46 km (5:59 / km) +19m 5:46 / km
ahr:166 max:181 shoes: Inov8 X-Talon 225

Chilled out cool down with the lads.
10 PM

Stretching/Yoga 5:00 [0]

Friday May 3, 2019 #

Event: Irish Orienteering Championships
 
6 PM

Running (Warm Up) 11:20 [2] *** 1.59 km (7:08 / km) +23m 6:39 / km
ahr:141 max:169 rhr:56 shoes: Inov8 X-Talon 225

Orienteering race (IOC 2019) 14:15 [4] *** 2.84 km (5:01 / km) +7m 4:57 / km
ahr:178 max:199 spiked:17/18c shoes: Inov8 X-Talon 225

Pretty clean run today at the IOC sprint and I finished 3rd on M18 which I am really happy about. Made a mistake on number 1 as i didn’t plan quickly enough and so made stupid mistakes running into the courtyard straight out of the start then doubling back on myself. Apart from this the rest of my race was good. Hoping for a good middle distance tomorrow.

Running (Warm Down) 12:00 [2] 2.02 km (5:56 / km) +16m 5:43 / km
ahr:150 max:165 shoes: Inov8 X-Talon 225

WD with Aidan and Darragh. Hoping we all get selected for EYOC

« Earlier | Later »