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Training Log Archive: andrew_elwood

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running8 3:41:51 23.74(9:21) 38.21(5:48) 1313
  Strength & Conditioning3 1:00:00
  Foam Rolling and Stretching1 10:00
  Total11 4:51:51 23.74 38.21 1313
  [1-5]11 4:41:51
averages - sleep:7 rhr:54

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Saturday Mar 30 #

10 AM

Running (Warm Up) 13:15 [2] 1.78 km (7:27 / km) +63m 6:19 / km
ahr:151 max:175 rhr:57 shoes: Inov8 X-Talon 225

11 AM

Running race 1:20:18 [5] 9.99 km (8:02 / km) +984m 5:23 / km
ahr:178 max:196 rhr:57 shoes: Inov8 X-Talon 225

Donard-Commedagh race. I felt really strong and I got a new PB to the top of Donard - 43:30. I am so happy. Was non competitive as I am too young but I would have finished 16th out of 91.
12 PM

Running (Warm Down) 5:46 [2] 0.84 km (6:52 / km) +54m 5:12 / km
ahr:161 max:183 rhr:57 shoes: Inov8 X-Talon 225

Friday Mar 29 #

8 PM

Strength & Conditioning (Core) 20:00 [1]
rhr:53

Thursday Mar 28 #

3 PM

Running (Warm Up) 10:02 [2] 2.02 km (4:58 / km) +12m 4:49 / km
ahr:149 max:170 rhr:48 slept:7.0 shoes: NB Zante Foam Blue

Running (Tempo) 20:43 [4] 5.02 km (4:08 / km) +41m 3:58 / km
ahr:173 max:188 rhr:48 shoes: NB Zante Foam Blue

Sun was out and I really enjoyed the tempo session today. Felt nice and relaxed at a pretty good pace. Fitness is coming on well.
4 PM

Running (Warm Down) 11:43 [2] 2.31 km (5:04 / km) +22m 4:50 / km
ahr:154 max:180 shoes: NB Zante Foam Blue

Wednesday Mar 27 #

4 PM

Running (Easy Run) 30:19 [3] 6.13 km (4:57 / km) +73m 4:40 / km
ahr:149 max:172 rhr:50 shoes: NB Zante Foam Blue

Tuesday Mar 26 #

6 AM

Strength & Conditioning 20:00 [1]
rhr:53

Early morning S&C. 3x1min wall press, 3x15 hip abductions with flexion on each leg, 3x15 reverse crunches, 3x15 squats, 3x15 arm curls with bands.

Monday Mar 25 #

4 PM

Running (Warm Up) 11:34 [2] 2.0 km (5:47 / km) +9m 5:39 / km
ahr:141 max:156 rhr:52 shoes: Inov8 X-Talon 225

Running (Intervals) 30:03 [5] 6.62 km (4:32 / km) +51m 4:22 / km
ahr:158 max:182 rhr:52 slept:7.0 shoes: NB Zante Foam Blue

1min @ 1500m pace (3:40/km), 60secs recovery, 2mins @ 3k pace (3:50/km), 90secs recovery, 4mins @ 5k pace (4:00/km), 2mins recovery, 6mins @ 10k pace (4:15-20/km), 2mins recovery, 4mins @ 5k pace (4:00/km), 2mins recovery, 2mins @ 3k pace (3:50/km), 90secs recovery, 1min @ 1500m pace (3:40/km), 60secs recovery.

Felt a wee bit tired after Saturday but I still really enjoyed the session. Had to do it tonight as I am busy all day tomorrow.
5 PM

Running (Warm Down) 8:08 [2] 1.5 km (5:25 / km) +4m 5:21 / km
ahr:149 max:169 shoes: NB Zante Foam Blue

Sunday Mar 24 #

3 PM

Foam Rolling and Stretching 10:00 [0]
rhr:62

Strength & Conditioning 20:00 [1]

Tired legs today from yesterday so only a short strength session.

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