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Training Log Archive: andrew_elwood

In the 7 days ending Aug 26, 2018:

activity # timemileskm+m
  Running5 3:29:11 17.19(12:10) 27.66(7:34) 977
  Orienteering2 1:54:44 9.98(11:30) 16.06(7:09) 23218 /18c100%
  Cycling1 32:33 7.99(4:04) 12.86(2:32) 84
  Strength & Conditioning1 25:00
  Total8 6:21:28 35.16 56.58 129318 /18c100%
averages - sleep:11 rhr:56

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MoTuWeThFrSaSu

Sunday Aug 26, 2018 #

12 PM

Running 48:25 [3] 5.29 km (9:09 / km) +137m 8:06 / km
ahr:145 max:182 rhr:66 shoes: Inov8 X-Talon 225

Technique on uphill and downhill running today with Bashir and Jackie in Glendalough. It was very interesting and taught me I need to work on my front side mechanics and landing with a flat foot on the hills more. This can be improved by insuring the foot is dorsiflexed. I can also improve by being lighter on my feet running downhill.
4 PM

Strength & Conditioning 25:00 [3]
rhr:66

https://www.youtube.com/watch?v=W2YQFXIQiIA#action...

Saturday Aug 25, 2018 #

12 PM

Running (Warm Up) 14:55 [2] 1.87 km (7:59 / km) +16m 7:39 / km
ahr:147 max:177 rhr:62 shoes: Inov8 Oroc 340

Orienteering 1:04:21 [5] ** 9.35 km (6:53 / km) +119m 6:28 / km
ahr:174 max:190 spiked:18/18c rhr:62 shoes: Inov8 Oroc 340

Orienteering race today in Garvagh forest. Not technical at all and a lot of path running was involved and so it wasn't overly enjoyable. I was really happy with my run.
3 PM

Orienteering (Cool Down) 50:23 [3] 6.71 km (7:31 / km) +113m 6:56 / km
ahr:154 max:197 rhr:62 shoes: Inov8 Oroc 340

Orienteering training doing star exercises in the Forest.

Friday Aug 24, 2018 #

3 PM

Running 1:23:42 [5] 8.82 km (9:29 / km) +819m 6:29 / km
ahr:174 max:195 rhr:52 shoes: Inov8 X-Talon 225

Fell run up Slieve Donard via the Glen River track and saddle and then down via the quarry. I felt a bit tired at the start but after the saddle I started to feel more comfortable running.

Thursday Aug 23, 2018 #

Note
rhr:52 (rest day)

Wednesday Aug 22, 2018 #

Note
rhr:53 (rest day)

Tuesday Aug 21, 2018 #

1 PM

Cycling 32:33 [3] 12.86 km (2:32 / km) +84m 2:27 / km
ahr:160 max:182 rhr:52 slept:12.0

7 PM

Running (Warm Up) 20:59 [2] 2.63 km (7:59 / km)
ahr:143 max:171 rhr:52 shoes: Asics Gel Innovate 7

Running 33:06 [3] 7.53 km (4:24 / km) +5m 4:23 / km
ahr:180 max:189 rhr:52 shoes: Asics Gel Innovate 7

Dromore AC session tonight.
8 PM

Running (Cool Down) 8:04 [2] 1.52 km (5:18 / km)
ahr:166 max:180 rhr:52 shoes: Asics Gel Innovate 7

Monday Aug 20, 2018 #

Note
rhr:51 slept:10.0 (rest day)

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