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Training Log Archive: andrew_elwood

In the 7 days ending Aug 12, 2018:

	activity	#	time	miles		km		+m
	Cycling	1	2:36:45	15.86	(9:53)	25.53	(6:08)	641
	Orienteering	2	2:26:11	10.41	(14:02)	16.76	(8:43)	524	18 /	23c	78%
	Running	3	1:25:10	8.85	(9:38)	14.24	(5:59)	87
	Stretching/Yoga	3	45:00
	Total	7	7:13:06	35.13		56.53		1252	18 /	23c	78%
	[1-5]	5	6:43:06
averages - sleep:8 rhr:48

2:51

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Sunday Aug 12, 2018 #

11 AM

Running (Warm Up) 15:11 [3] 2.01 km (7:33 / km) +76m 6:21 / km
ahr:154 max:176 rhr:48 slept:7.0 shoes: Inov8 X-Talon 225

Orienteering 1:31:14 [5] *** 10.32 km (8:50 / km) +335m 7:36 / km
ahr:170 max:191 spiked:18/23c rhr:48 shoes: Inov8 X-Talon 225

Leinster League 7 today at Cushbawn forest. I was running the Brown course as it is the final selection race for the JHIs in October. I was 5th overall in the end and 2nd M18. I was happy with my run but I made a big error on control 1 and 15 as well as a small error on control 5. I lost around 9mins on the course in total but I had good fun and I really enjoyed the area.

Saturday Aug 11, 2018 #

Note
rhr:46 slept:8.0 (rest day)

Rest to recover for the selection race on Sunday.

Friday Aug 10, 2018 #

Note
rhr:45 slept:9.0 (rest day)

Rest to recover for the selection race on Sunday.

Thursday Aug 9, 2018 #

9 AM

Cycling 2:36:45 [3] 25.53 km (6:08 / km) +641m 5:27 / km
ahr:129 max:182 slept:7.0

Mountain Biking in Kilbroney forest park.

8 PM

Stretching/Yoga 15:00 [0]

Wednesday Aug 8, 2018 #

Note
rhr:50 slept:9.0 (rest day)

9 AM

Stretching/Yoga 15:00 [0]

Tuesday Aug 7, 2018 #

7 PM

Running (Warm Up) 23:33 [2] 2.72 km (8:39 / km) +2m 8:38 / km
ahr:137 max:175 rhr:48 slept:8.0 shoes: Asics Gel Innovate 7

Running 40:52 [5] 8.49 km (4:49 / km) +9m 4:47 / km
ahr:164 max:197 rhr:48 shoes: Asics Gel Innovate 7

Club session tonight. 4 x 7mins @ 10k pace (4:00mins/km) with 2mins recovery between each. The session ended with 4 x 10seconds of strides. I felt good throughout the session but my legs began to feel a bit tired towards the end of the strides.

8 PM

Running (Cool Down) 5:34 [2] 1.02 km (5:27 / km)
ahr:153 max:167 rhr:48 shoes: Asics Gel Innovate 7

Stretching/Yoga 15:00 [3]

Monday Aug 6, 2018 #

11 AM

Orienteering 54:57 [4] *** 6.44 km (8:32 / km) +189m 7:26 / km
ahr:155 max:184 rhr:47 slept:8.0 shoes: Inov8 Oroc 340

O Training today on Divis open mountain. Focused on having good flow today and I wasn't stood still at any control. This was a successful session however, I need to work on building up my flow at speed. My slow speed today was partly due to tired legs from Saturday and also I was taking it slower as it is training.

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