Training Log Archive: andrew_elwoodIn the 7 days ending Dec 1, 2018:
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Saturday Dec 1, 2018 #
9 PM
Note
rhr:50 slept:7.5 weight:68kg (rest day)
Again unplanned rest day. Was busy and didn't manage to get up early this morning so didn't get anything done today unfortunately but I double rest feels good. Early night tonight. Was in Belfast today at the Christmas market and definately treated myself a bit too much.
Friday Nov 30, 2018 #
Note
rhr:54 slept:6.5 weight:66.2kg (rest day)
Unplanned rest day but i felt really tired today and my legs were a bit tight so decided it was best to just leave them be. Going to get up tomorrow morning and go for a walk/jog session of 2.5mins each this time.
Thursday Nov 29, 2018 #
8 PM
Running (Sprints) 11:12 [3] 1.01 km (11:05 / km)
ahr:153 max:163 rhr:62 slept:6.5 weight:66.2kg shoes: Asics Gel Innovate 7
10x50m sprints with 1min recovery between each. I felt really good and was running with good posture and have felt the fastest on these I ever have. Warmed up with 5sets of 100ups.
Strength & Conditioning (Core) 10:00 [1]
Wednesday Nov 28, 2018 #
7 AM
Note
rhr:63 weight:65kg (rest day)
Tuesday Nov 27, 2018 #
8 PM
Running 30:00 [3] 4.16 km (7:13 / km) +18m 7:04 / km
ahr:132 max:174 rhr:60 slept:7.0 weight:65.6kg shoes: Asics Gel Innovate 7
Walk jog session tonight. 1min 30sec jog (4:45mins/km)with 3mins 30secs recovery 6 times. I felt really good tonight and I haven't been in such a good mood in a while cause finally my training seems to be coming together. Finally over my cold and building back up to full training again.
9 PM
Strength & Conditioning (Core) 25:00 [1]
rhr:60 weight:65.6kg
Solid core session tonight. 50sec front plank, 50sec side plank on each side, 50secs of dead bugs, 15press ups, 15 dead bug leg lowers on each leg, 50sec raised leg side plank on each side, 15 inverted crunches and resistance band curls. Felt really good and finally getting my core strength back.
Monday Nov 26, 2018 #
Note
rhr:57
UPDATE on the injury recovery. My motivation to do my S&C is increasing but I'm still annoyed that I can't train properly. I probably won't be competing in any XC this year although if I feel up to it I may run at the schools districts. My cold is clearing up which is good and I have a plan for the rest of November and the start of December that I am going to stick to as rigidly as possible. My diet is getting better as it went downhill massively due to the injury but I am getting passed it and so should hopefully come out of this with a better plan of training and achieve my goals.
8 PM
Strength & Conditioning (Legs) 45:00 [1]
rhr:57 slept:7.0
Strength and conditioning (Legs 2) - 3x15 Step ups, 3 sets of Band walks, 3x12 split squats, 3x15 squats with bands, 3x12 hip abduction with flexion.
9 PM
Stretching/Yoga 15:00 [0]
rhr:57
Sunday Nov 25, 2018 #
9 AM
Cycling (Road) 1:58:01 [5] 27.86 km (4:14 / km) +499m 3:53 / km
ahr:161 max:188 rhr:50 slept:9.0
Really easy cycle this morning with William up to Croob and back. He wasn’t feeling the greatest on the hills and so I had to slow up a bit for him. Also on my first attempt up corn mill hill I snapped the chain on the road bike so all of the cycle was done on the mountain bike.