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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Apr 27:

activity # timemileskm+m
  Orienteering2 2:26:37 13.21(11:06) 21.26(6:54) 30443 /49c87%
  Running3 51:44 4.98(10:24) 8.01(6:28) 74
  Cycling1 46:21 12.04(3:51) 19.38(2:23) 128
  Total5 4:04:42 30.23(8:06) 48.65(5:02) 50643 /49c87%
averages - rhr:56

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Friday Apr 26 #

1 PM

Running (Easy Run) 25:57 [3] 5.13 km (5:04 / km) +38m 4:53 / km
ahr:149 max:176 rhr:59 shoes: NB Zante Foam Blue

Easy run today. Legs feeling tired but worth doing this run. Took a map with me from France and practiced route planning and 'Zoom Map Reading' trying to glance at the map every 10seconds to read small sections of detail along the route, then visualising the route.

Thursday Apr 25 #

8 AM

Cycling (Road) 46:21 [3] 19.38 km (2:23 / km) +128m 2:19 / km
ahr:164 max:181

Easy cycle this morning to gives the legs something to do. Will go for an easy run tomorrow. Not planning to do much training other than easy runs as I have the Irish Champs next weekend.

Monday Apr 22 #

9 AM

Running (Warm Up) 9:04 [2] 1.06 km (8:33 / km) +14m 8:01 / km
ahr:146 max:164 rhr:56 shoes: Inov8 X-Talon 225

10 AM

Orienteering race (JK 2019) 28:36 [5] **** 5.12 km (5:35 / km) +81m 5:11 / km
ahr:175 max:192 spiked:18/20c rhr:56 shoes: Inov8 X-Talon 225

Relay - Men's Short - Leg 1:

The best race of my weekend by far and probably one of the best runs of my life. Mass start was amazing and very fast but I stuck with the front pack and executed the first control really well. One small error of about 30secs on control 6 as I tried not to follow someone but they were right and I was wrong. Corrected it fast and clean after that. I was 4th on first leg in the end as a few people mis punched but I think I was probably 9th or 10th back. Always kept really good contact with the map and had a solid plan for every control. At least I ended the weekend on a high.

Sunday Apr 21 #

11 AM

Running (Warm Up) 16:43 [2] 1.82 km (9:11 / km) +22m 8:40 / km
ahr:127 max:169 rhr:54 shoes: Inov8 X-Talon 225

Orienteering race (JK 2019) 1:58:01 [5] ***** 16.14 km (7:19 / km) +223m 6:50 / km
ahr:166 max:187 spiked:25/29c shoes: Inov8 X-Talon 225

Long:

Big mistake on control 1 and lost about 6mins. Went off too fast and panicked when things didn't start to look right. Alarm bells went off but I didn't slow down. Next mistake was on control 6. Didn't keep contact with the map and was unsure where I was when I arrived on a path. Managed to relocate but probably lost about 6mins on this control as well. Lost time again on control 10. Underestimated how far I needed to go on this one and ended up searching around in the bushes too low.
After 10 I had a fairly clean run and the gels saved me from bonking. Not the result I wanted this weekend on the Long but just one of those days. Finished in 30th and 3rd Irish again today. Not sure how well this plays up for selection so will have to try and have a better run at the IOC Long in two weeks.

RG:

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