Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Feb 9, 2019:

activity

time

miles

Strength & Conditioning

1:55:00

Running

1:53:53

11.75

(9:42)

18.91

(6:01)

Orienteering

1:08:07

5.55

(12:17)

8.93

(7:38)

Stretching/Yoga

10:00

Total

5:07:00

17.3

27.84

139

[1-5]

4:57:00

averages - sleep:7.8 rhr:57

1:40

0:00

» now

Saturday Feb 9, 2019 #

1 PM

Running (Warm Up) 8:11 [2] 0.56 km (14:37 / km) +2m 14:21 / km
ahr:144 max:158 rhr:63 slept:9.0 shoes: Inov8 X-Talon 225

2 PM

Orienteering race (Score) 33:05 [4] 4.8 km (6:54 / km) +40m 6:37 / km
ahr:167 max:190 rhr:63 shoes: Inov8 X-Talon 225

Had a really good run today. Got max points and had a fast run to come 2nd over all on mens open to Mark Stephens who finished about 3mins ahead of me. I was first M18 so I'm happy. Made a slight mistake in the route I picked for a few of the controls and so wasted time but it probably didn't make too much of a difference.

Running (Warm Down) 10:26 [3] 1.82 km (5:44 / km) +10m 5:35 / km
ahr:173 max:182 rhr:63 shoes: Inov8 X-Talon 225

Good cool down loop with Mark and Peter whilst discussing our routes. Class day in general.

5 PM

Running (Warm Up) 14:11 [2] 2.33 km (6:05 / km) +13m 5:55 / km
ahr:163 max:173 rhr:63 shoes: Inov8 X-Talon 225

Getting ready for the NI Night Champs on a jog joined by Olivia and Mark

6 PM

Orienteering race (Night O) 35:02 [4] 4.13 km (8:29 / km) +36m 8:08 / km
ahr:170 max:185 rhr:63 shoes: Inov8 X-Talon 225

Enjoyable night O run but I was a bit scrappy and too hesitant in attacking the green as I ended up just going through it anyway. Overshot one control by quite a bit and lost a lot of time on it as well as the point where I was too hesitant in my routes. I was 2nd on Mens Open to Mark S again but by 12mins this time unfortunately.

Friday Feb 8, 2019 #

4 PM

Strength & Conditioning 30:00 [1]
rhr:56

Strength and Conditioning - 3x1mins wall press on each leg, 3x15 hip abductions with band, 3x15 single leg dips on step. 3x15 Situps, 3x15 arm curls, 3x10 shoulder touches.

Thursday Feb 7, 2019 #

5 PM

Running tempo 20:25 [3] 4.6 km (4:26 / km) +36m 4:16 / km
ahr:141 max:174 rhr:54 shoes: NB Zante Foam Blue

Felt good on the tempo run but took it easy enough. Average pace was 4:25/km.

Wednesday Feb 6, 2019 #

4 PM

Strength & Conditioning 30:00 [1]
rhr:52 slept:7.0

Strength and Conditioning - 3x15 Hip abductions with flexion, 3x12 single leg squats, 3x15 step ups, 50sec plank, 50secs dead bugs, 15 leg lower, 3x10 shoulder touches.

Tuesday Feb 5, 2019 #

7 PM

Running (Warm Up) 15:40 [2] 1.72 km (9:07 / km)
ahr:144 max:162 rhr:55 slept:7.5 shoes: Asics Gel Innovate 7

Running (Intervals) 37:14 [5] 6.81 km (5:28 / km) +2m 5:28 / km
ahr:159 max:183 rhr:55 shoes: Asics Gel Innovate 7

4x6mins @ 10k pace (4:10/km) with 2mins recovery. Ended with 4x10sec strides.
I felt really good and was perfectly consistent with my pace tonight. Really enjoyed myself. Solid session.

8 PM

Running (Warm Down) 7:46 [2] 1.07 km (7:16 / km)
ahr:154 max:167 rhr:55 shoes: Asics Gel Innovate 7

Achilles feeling a bit tight after tonight but will foam roll and get a hot water bottle on it to help it relax.

9 PM

Stretching/Yoga 10:00 [0]
rhr:55

Monday Feb 4, 2019 #

8 PM

Strength & Conditioning 35:00 [1]
rhr:47

3x1mins wall press on each leg, 3x15 hip abductions with band, 3x15 single leg dips on step. 3x15 Situps, 3x15 arm curls, 3x10 shoulder touches.

Sunday Feb 3, 2019 #

9 PM

Strength & Conditioning 20:00 [1]
rhr:59

Strength and Conditioning - 3x15 Hip abductions with flexion, 4x7 single leg squats on each leg, 3x15 step ups.

Still feeling tired as my leg muscles recover from that flu that hit me hard yesterday. Still not feeling 100% but definitely better than yesterday.

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