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Training Log Archive: andrew_elwood

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running7 4:56:34 27.1(10:57) 43.62(6:48) 1231
  Orienteering2 1:08:50 7.34(9:23) 11.81(5:50) 98
  Strength & Conditioning2 55:00
  Foam Rolling and Stretching3 25:00
  Total12 7:25:24 34.44 55.43 1329
  [1-5]11 7:00:24
averages - sleep:7.5 rhr:52

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Saturday Mar 23 #

10 AM

Running (Warm Up) 17:42 [2] 1.79 km (9:53 / km) +18m 9:25 / km
ahr:158 max:173 rhr:50 shoes: Inov8 X-Talon 225

11 AM

Running race 25:43 [5] 5.12 km (5:01 / km) +81m 4:39 / km
ahr:178 max:195 shoes: Inov8 X-Talon 225

Irish Squad Time Trial race today. Was second on 4 laps. Aidan beat me by 12seconds so I am happy. 2mins quicker than last year. Great run and I felt really strong the whole time.

Running (Warm Down) 12:55 [2] 1.16 km (11:08 / km) +18m 10:20 / km
ahr:152 max:173 rhr:49 shoes: Inov8 X-Talon 225

Cool down after time trial.
1 PM

Orienteering 38:29 [4] 6.94 km (5:33 / km) +32m 5:25 / km
ahr:161 max:182 shoes: Inov8 X-Talon 225

6.3km long corridor. Strayed out of the corridor a few times but was in it for 90% of the time. Really enjoyed it but I was feeling tired.
2 PM

Orienteering 30:21 [3] 4.87 km (6:14 / km) +66m 5:50 / km
ahr:151 max:193 shoes: Inov8 X-Talon 225

One man relay - basically O Intervals. 3x1.5km loops at a really fast pace. First loop was a mass start. Second loop was random starts in groups and individual to simulate second leg of a relay. Third leg was chasing start where the youngest went out first and the M18s were last. I had clean runs on each of my loops and really enjoyed them. The hills were tough on tired legs.

Friday Mar 22 #

Strength & Conditioning 20:00 [3]

Just an easy session of S&C today cause I wanted to do something but have the time trial tomorrow.

Thursday Mar 21 #

4 PM

Running 25:02 [3] 5.2 km (4:49 / km) +35m 4:39 / km
ahr:149 max:176 rhr:49 shoes: NB Zante Foam Blue

Wasn't sure what type of session to do today so I decided on somewhere between tempo and easy so 'easy tempo'. Wanted a run out this afternoon at a pace slightly fast than I would hope to run on Saturday at the IJS time trial. Felt tired when I got home from school today which also influenced the intensity of the run. I think this was the right thing to do.

Running (Warm Down) 10:30 [2] 2.07 km (5:04 / km) +11m 4:56 / km
ahr:144 max:159 rhr:49 shoes: NB Zante Foam Blue

Wednesday Mar 20 #

4 PM

Running (Easy Run) 30:36 [3] 5.79 km (5:17 / km) +66m 5:00 / km
ahr:147 max:169 rhr:58 shoes: NB Zante Foam Blue

Tuesday Mar 19 #

6 PM

Foam Rolling and Stretching 10:00 [0]
rhr:53

Pre-interval foam rolling to loosen out the legs a bit. Used the 'passive', more smooth, foam roller instead of the harder one.
7 PM

Running (Warm Up) 22:57 [2] 2.51 km (9:09 / km)
ahr:135 max:165 rhr:53 shoes: NB Zante Foam Blue

Running (Intervals) 35:06 [4] 7.27 km (4:50 / km) +5m 4:49 / km
ahr:154 max:182 rhr:53 slept:6.0 shoes: NB Zante Foam Blue

3mins @ 5k pace (4:00/km), 90secs recovery, 6mins @ 10k pace (4:15/km), 2mins recovery, 8mins tempo (4:25-30/km), 2mins recovery, 6mins @ 10k pace (4:15/km), 2mins recovery, 3mins @ 5k pace (4:00/km).

I felt good tonight but couldn't run as fast as usual on the 5k pace as I felt a bit tired from the weekend and I didn't get enough sleep as usual last night. Despite this I was running really well. Will go for an easy run tomorrow when I get home from school.
8 PM

Running (Warm Down) 11:26 [2] 2.18 km (5:15 / km) +1m 5:14 / km
ahr:149 max:161 rhr:53 shoes: NB Zante Foam Blue

Foam Rolling and Stretching 5:00 [0]

5mins of stretching post warm down.

Monday Mar 18 #

Strength & Conditioning 35:00 [1]

Foam Rolling and Stretching 10:00 [0]

Sunday Mar 17 #

11 AM

Running (Long Run) 1:44:37 [4] 10.53 km (9:56 / km) +996m 6:45 / km
ahr:158 max:181 rhr:50 slept:9.0 shoes: Inov8 Oroc 340

Donard-Commedagh race route recce. Felt really good while I was in the hills today despite the wind up at the top. Really enjoyable run.

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