Training Log Archive: andrew_elwoodIn the 7 days ending Nov 17, 2018:
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Saturday Nov 17, 2018 #
11 AM
Orienteering 1:15:44 [2] 6.16 km (12:18 / km) +45m 11:52 / km
ahr:139 max:181 rhr:68 slept:9.0
Really easy technical O Training today at Tyrella. I just walked around the green course and was 3rd in the end. I made no mistakes and I jogged a few times on the flat.
Friday Nov 16, 2018 #
Running 30:00 [3]
rhr:64 slept:7.0
Sport at BB including at least 6x50m sprints.
Thursday Nov 15, 2018 #
Note
rhr:67 slept:6.5 (rest day)
Wednesday Nov 14, 2018 #
Strength & Conditioning (Legs) 30:00 [3]
rhr:64
Strength and Condition (Legs 1) - Wall press, band leg lifts, 100ups, single leg dips on step and hip abduction with flexion on side.
Tuesday Nov 13, 2018 #
Running 4:55 [3] 1.0 km (4:55 / km) +4m 4:49 / km
ahr:165 max:177 rhr:63 slept:7.0 shoes: Asics Gel Innovate 7
First actual sort of run in 2months. No pain and feeling good although the pace was a wee bit fast for my first non sprint session in 2months.
Strength & Conditioning (Core) 20:00 [2]
rhr:53
Monday Nov 12, 2018 #
7 PM
Strength & Conditioning (Legs) 40:00 [2]
ahr:130 rhr:57 slept:7.0
Strength and conditioning (Legs 2) - 3x15 Step ups, 3sets of band walks with bands around ankles, 3x15 split squats, 2x100ups and 3x10 single leg dips.
Average RHR each day is going down again which is a good sign as I am getting closer to being able to run distance again. First 1km run tomorrow so we will see how that goes.
Average RHR each day is going down again which is a good sign as I am getting closer to being able to run distance again. First 1km run tomorrow so we will see how that goes.
8 PM
Strength & Conditioning (Core) 20:00 [3]
rhr:57
Tough core circuit from the NI futures website. Straight arm plank for 50secs, 10sec rest, Dead bug 50secs (normal for 10, right arm back for 10, left arm back for 10, right leg lowered and straight for 10 and left leg lowered and straight for 10), side plank with leg raise on both sides for 50secs each, 15 legs lowerings from straight leg dead bug position on each leg, 3x15 sets of curls. I did this complete circuit twice.
9 PM
Stretching/Yoga 10:00 [0]
Sunday Nov 11, 2018 #
10 PM
Strength & Conditioning (Legs) 25:00 [3]
rhr:58
Hip abduction with bands, squats with bands, wall press, single leg squats.