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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

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Saturday Apr 13 #

11 AM

Strength & Conditioning 30:00 [1]
slept:9.0

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]
rhr:53

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.

RG: http://www.orienteering.ie/gadget/cgi-bin/reitti.c...#
10 PM

Note

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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