Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Jan 26, 2020:

activity

time

miles

Orienteering

2:31:28

14.6

(10:22)

23.5

(6:27)

469

16 /

17c

94%

Stretching/Yoga

1:05:00

Running

40:36

3.92

(10:21)

6.31

(6:26)

Strength & Conditioning

40:00

Total

4:57:04

18.52

29.81

530

16 /

17c

94%

[1-5]

3:52:04

averages - rhr:57

1:16

0:00

» now

Sunday Jan 26, 2020 #

10 AM

Running (Warm Up) 7:14 [2] 0.77 km (9:24 / km) +21m 8:16 / km
ahr:163 max:175 rhr:72 shoes: Inov8 X-Talon 212

Orienteering 51:02 [4] *** 6.38 km (8:00 / km) +260m 6:39 / km
spiked:16/17c shoes: Inov8 X-Talon 212

EUOC Big Weekend Classic - Green. Was 2nd on the green but took it really easy and I just walked on some parts of it so I wouldn't over do it. Also really tired this morning. All in all a good fun weekend. One small mistake on control 7 but apart from that everything was grand. No pain in my knee at all although I'm not going to do any running for at least 3-4 days now.

Saturday Jan 25, 2020 #

9 AM

Stretching/Yoga 10:00 [0]

12 PM

Running (Warm Up) 9:21 [2] 1.21 km (7:44 / km) +5m 7:34 / km
ahr:150 max:167 rhr:60 shoes: NB Zante Foam Blue

Orienteering 53:25 [4] 9.48 km (5:38 / km) +50m 5:29 / km
ahr:165 max:186 rhr:60 shoes: NB Zante Foam Blue

Jogged 20/44 controls skipped from 15-23 and then 25-42. Was out for longer than I wanted but after 40mins I really dropped the pace back and walked occasionally. Knee wasn’t in pain and has felt good all afternoon since.

Friday Jan 24, 2020 #

7 PM

Running (Warm Up) 7:06 [2] 1.18 km (6:01 / km) +20m 5:33 / km
ahr:155 max:168 rhr:51 shoes: Inov8 X-Talon 212

8 PM

Orienteering 47:01 [4] 7.64 km (6:09 / km) +159m 5:34 / km
ahr:170 max:195 rhr:51 shoes: Inov8 X-Talon 212

FWTN Edinburgh - took it really slow and easy on my leg and focused on clean nav and good route choice. Went well and my leg was fine during and after the run. Going to only do a really easy 30-40mins of jog/walking tomorrow on the city race.

9 PM

Running (Warm Down) 6:54 [2] 1.02 km (6:46 / km) +1m 6:44 / km
ahr:165 max:181 rhr:51 shoes: Inov8 X-Talon 212

Warm Down with the Boys

10 PM

Stretching/Yoga 15:00 [0]
rhr:51

Foam rolling post run. No knee pain this evening.

Thursday Jan 23, 2020 #

5 PM

Stretching/Yoga 15:00 [0]

Getting ready for the weekend. Going to take it really easy and basically walk the courses to just practice techniques cause I still need to fully recover before going back to running.

9 PM

Stretching/Yoga (Stretching) 15:00 [0]

Just a stretching tonight. Need to do more sessions of just stretching to try and improve flexibility especially in my leg leg/left hamstring. More flexibility might reduce the chance of the ITB injury reoccurring once I'm recovered.

Wednesday Jan 22, 2020 #

1 PM

Strength & Conditioning 20:00 [1]

3x15 reverse crunches, 3x10 single leg squats each leg, 3x10 press ups, 3x15 hip abductions with flexion, 3x10 sit ups.

Tuesday Jan 21, 2020 #

8 PM

Strength & Conditioning 20:00 [1]

Legs and core.

Stretching/Yoga 10:00 [0]
(sick)

Monday Jan 20, 2020 #

11 AM

Running (Easy Run) 10:01 [2] 2.13 km (4:42 / km) +14m 4:33 / km
ahr:153 max:174 rhr:59 shoes: NB Zante Foam Blue

Testing out my leg again. Doesn't feel 100% in my knee but there wasn't any pain on the run. Going to drop my entries down for the weekend and probably just walk the courses unfortunately.

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