Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Jul 29, 2018:

activity

time

miles

Orienteering

10:17:58

34.11

(18:07)

54.89

(11:15)

1498

77 /

105c

73%

Running

2:18:45

10.87

(12:46)

17.49

(7:56)

743

Stretching/Yoga

35:00

Strength & Conditioning

30:00

Total

13:41:43

44.97

72.38

2241

77 /

105c

73%

[1-5]

13:06:43

averages - rhr:51

2:46

0:00

» now

Sunday Jul 29, 2018 #

10 AM

Running (Warm Up) 14:34 [2] 1.53 km (9:31 / km) +46m 8:17 / km
ahr:131 max:160 rhr:54

Orienteering (OOCup) 56:57 [5] **** 6.44 km (8:51 / km) +207m 7:37 / km
ahr:169 max:185 spiked:20/22c rhr:54 shoes: Inov8 X-Talon 225

Stage 5 - Today I had my second best run of my competition yet. I had a very clean run with only one mistake costing me around 1 minute on control 3. I am really happy with how I ran today and I loved the terrain. It wasn't as technically demanding as Stages 3 and 4 but it still had some technical legs. Today I placed 37th on the Stage and ended up placing 39th overall which I am pleased about despite not making it to the top half.

Saturday Jul 28, 2018 #

9 AM

Running (Warm Up) 17:42 [2] 1.65 km (10:44 / km) +154m 7:19 / km
ahr:134 max:150 rhr:43 shoes: Inov8 X-Talon 225

10 AM

Orienteering (OOCup) 1:38:51 [4] ***** 7.9 km (12:31 / km) +356m 10:13 / km
ahr:152 max:181 spiked:10/19c rhr:43 shoes: Inov8 X-Talon 225

Stage 4 of the OCCup in France today. I didn't have a great run as I had lots of errors with my biggest being on controls 2, 9 & 12. I also had a small error on control 7 and 11 but I didn't lose too much time here. I need to improve my ability to pick solid attackpoints in very technical terrain in order to get myself near the control circle without much bother and then slow it down into the control from there. All in all I enjoyed the run today despite the very wet weather and thunder storms.

11 AM

Running (Cool Down) 8:37 [2] 1.19 km (7:14 / km)
ahr:131 max:151 rhr:43 shoes: Inov8 X-Talon 225

Friday Jul 27, 2018 #

12 PM

Running (Warm Up) 25:47 [2] 2.77 km (9:18 / km) +180m 7:02 / km
ahr:138 max:161 rhr:56 shoes: Inov8 X-Talon 225

1 PM

Orienteering (OOCup) 1:37:40 [4] ***** 8.9 km (10:58 / km) +216m 9:47 / km
ahr:162 max:187 spiked:13/21c rhr:56 shoes: Inov8 X-Talon 225

Stage 3 - Very technically challenging terrain today over the longest course. I had a very scrappy run and I wasn't cautious enough due to the technical difficult of the terrain. I really enjoyed my run but am a bit annoyed at my result. I made a lot of mistakes with my biggest ones being on controls 9, 15, 16 and 17. Hopefully I can pick up some placings over the last two days.

Thursday Jul 26, 2018 #

12 PM

Running (Warm Up) 13:00 [2] 1.85 km (7:02 / km) +7m 6:54 / km
ahr:136 max:157 rhr:51

1 PM

Orienteering (OOCup) 1:09:41 [5] **** 6.37 km (10:56 / km) +124m 9:58 / km
ahr:170 max:193 spiked:17/21c rhr:51 shoes: Inov8 X-Talon 225

Stage 2 of the OOCup in France. Some technical terrain but a bit less distance today than stage one. I took a more aggressive approach to my racing today and it paid off. I stuck as close to the line as possible throughout the course and I finished up 25th out of about 70 odd runner in M18. I made an error on control 10 and lost about 5mins but the rest of my run was very clean with a few minor errors in the control circle. It was very warm weather (around 31 degrees Celsius). Currently placed 31st overall after both stage 1 and 2 combined results.

Wednesday Jul 25, 2018 #

Event: OO Cup

8 AM

Stretching/Yoga 10:00 [0]

11 AM

Running (Warm Up) 25:01 [2] 2.4 km (10:25 / km) +188m 7:29 / km
ahr:139 max:160 rhr:52 shoes: Inov8 X-Talon 225

Orienteering (OOCup) 1:25:18 [4] **** 8.11 km (10:31 / km) +130m 9:44 / km
ahr:159 max:183 spiked:17/22c rhr:52 shoes: Inov8 X-Talon 225

Steady run out on Stage 1 of the OOCup today. I made a few errors and lost a lot of time on control 4 and a bit on control 15. I was happy to get round at a steady pace whilst focusing on being as accurate as possible in the technical terrain. After reviewing my routes I was a bit too safe some of the time and so I need to learn to be more aggressive in my route selection and stick as close to the straight line as possible. All in all a enjoyable run out in technical French terrain.

Tuesday Jul 24, 2018 #

9 AM

Strength & Conditioning 15:00 [1]

Stretching/Yoga 15:00 [0]

11 AM

Orienteering 1:22:24 [3] 6.1 km (13:30 / km) +141m 12:07 / km
ahr:142 max:177 rhr:56 shoes: Inov8 X-Talon 225

Day 3 of France IJS Tour. Out training session this morning was an intervals O training with 4 sets of 4 controls in progressively more difficult and thick forest. Towards the end I made three mistakes but corrected them fairly quickly and accurately despite the thick thick green. I really enjoyed the technical challenge of this training.

3 PM

Orienteering 53:52 [3] 5.47 km (9:51 / km) +176m 8:29 / km
ahr:152 max:177 rhr:56 shoes: Inov8 X-Talon 225

Training this afternoon on the official OOCup training area. Really fast, runnable and good visibility in the forest but it was fairly steep. Got a good look at the way things are mapped and the more obscure features in prep for Stage 1 tomorrow.

Monday Jul 23, 2018 #

9 AM

Stretching/Yoga 10:00 [0]

Strength & Conditioning 15:00 [1]

11 AM

Orienteering 1:13:15 [3] 5.6 km (13:05 / km) +148m 11:33 / km
ahr:144 max:185 rhr:48 shoes: Inov8 X-Talon 225

Second day of training in France on the IJS tour. Some technical and enjoyable forest this morning. Started off with star exercises with 3 controls at the highest technical difficult focusing on accurate orienteering over speed. I worked my way down the star exercises from G-A and for the A and B exercises it was hard running and fast navigation. I then did a short course followed by a course to take me back to the carpark through the forest whilst collecting controls. Good days training but I need to focus on map contact and knowing where I am for the full length of the route.

5 PM

Running 34:04 [4] 6.1 km (5:35 / km) +168m 4:55 / km
ahr:160 max:184 rhr:48 shoes: Inov8 X-Talon 225

Enjoyable run out this evening around some nice trails in Plans D'Hotonnes with the chalet dog, that followed me the whole way around my run.

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