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Training Log Archive: andrew_elwood

In the 7 days ending Apr 13:

activity # timemileskm+m
  Running7 2:54:39 20.83(8:23) 33.53(5:13) 309
  Orienteering1 1:32:29 6.22(14:52) 10.01(9:14) 32023 /28c82%
  Strength & Conditioning3 1:10:00
  Total11 5:37:08 27.05 43.54 62923 /28c82%
averages - sleep:7.5 rhr:53

» now

Saturday Apr 13 #

11 AM

Strength & Conditioning 30:00 [1]

3x15 hip abductions with flexion, 3x15 reverse crunches, 3x15 step ups on each leg, 3x1min wall press, 3x1min plank, 3x15 arm curls.
4 PM

Running (Easy Run) 30:41 [3] 6.3 km (4:52 / km) +93m 4:32 / km
ahr:150 max:175 rhr:56 shoes: NB Zante Foam Blue

Nice and easy run today before a long run in the Mournes tomorrow. Feeling good.

Friday Apr 12 #

Strength & Conditioning (Core) 10:00 [1]

Pyramids at BB as well as a session in the afternoon. Also played football for 2hrs which was quite a lot of running so that was somewhat a good bit of sprinting :)

Thursday Apr 11 #

5 PM

Running (Warm Up) 11:24 [2] 2.0 km (5:42 / km) +16m 5:29 / km
ahr:144 max:160 rhr:47 slept:6.5 shoes: NB Zante Foam Blue

Running (Tempo) 20:02 [3] 4.63 km (4:20 / km) +37m 4:10 / km
ahr:160 max:192 rhr:47 shoes: NB Zante Foam Blue

Clearly an off day today. Didn't feel great on the run today but pushed on. Should have been able to go faster but sat at 4:20/km which was still ok. Hopefully I'll feel better on the easy run tomorrow.
6 PM

Running (Warm Down) 2:43 [1] 0.52 km (5:13 / km)
ahr:153 max:167 shoes: NB Zante Foam Blue

Pretty pathetic cool done but ah well.

Wednesday Apr 10 #

7 PM

Strength & Conditioning 30:00 [1]
rhr:54 slept:7.5

3x15 reverse crunches, 3x15 hip abductions with bands on each leg, 3x1min bridges with bands, 3x15 squats with bands, 3x15 arm curls.

Tuesday Apr 9 #

7 PM

Running (Warm Up) 14:32 [2] 2.07 km (7:01 / km)
ahr:140 max:156 rhr:51 shoes: NB Zante Foam Blue

Running (Intervals) 35:01 [4] 7.7 km (4:33 / km) +3m 4:32 / km
ahr:154 max:176 rhr:51 slept:7.0 shoes: NB Zante Foam Blue

5x5mins @ 10k pace, 2mins recovery. I had a really good time at training tonight. I was running at 4:00/km for the session tonight consistently. W I felt really relaxed but it was still a tough enough session. :)
8 PM

Running (Warm Down) 6:27 [2] 1.17 km (5:31 / km)
ahr:135 max:155 shoes: NB Zante Foam Blue

Monday Apr 8 #

4 PM

Running (Easy Run) 30:08 [3] 6.03 km (5:00 / km) +61m 4:45 / km
ahr:160 max:183 rhr:59 slept:8.0 shoes: NB Zante Foam Blue

Legs felt a bit tired and some of the steep hills on this route raised my heart rate quite a bit but I was taking them easy enough. Sun was out and beating down which was good.

Sunday Apr 7 #

10 AM

Running (Warm Up) 23:41 [3] 3.11 km (7:37 / km) +99m 6:34 / km
ahr:152 max:167 rhr:55 slept:7.0 shoes: NB Zante Foam Blue

11 AM

Orienteering race 1:32:29 [5] ***** 10.01 km (9:14 / km) +320m 7:58 / km
ahr:169 max:195 spiked:23/28c rhr:55 shoes: Inov8 X-Talon 225

Had a pretty good run today at the Leinster Orienteering Champs on the 1:15000 map and finished up second on M18. Daragh was ahead of me by 7mins but I am happy with that. The first 7 controls were very good and I was clean to each of them but made my first mistake on number 8 losing about 3mins unfortunately. It was a stupid error on a short and relatively easy control (ended up too far to the right). Next big error was on control 18 where I lost well over 6mins due to not trusting myself as to where I was. I was a bit slow as my brain was tired for controls 23-26 and probably wasted time due to bad flow and not planning ahead. Successful run all in all and I think this will set me up well for selection. Next race at the JK in too weeks.

10 PM


Only getting round to filling in the last weeks training today because I was too busy all week with school work.

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