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Training Log Archive: andrew_elwood

In the 7 days ending Apr 20:

activity # timemileskm+m
  Running7 3:49:02 15.93(14:23) 25.63(8:56) 1281
  Orienteering3 1:19:54 6.16 9.92 5228 /31c90%
  Armchair Training 1 45:00
  Foam Rolling and Stretching2 25:00
  Strength & Conditioning1 15:00
  Total12 6:33:56 22.09 35.55 133328 /31c90%
  [1-5]9 5:23:56
averages - sleep:9.3 rhr:51

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Saturday Apr 20 #

11 AM

Running (Warm Up) 8:24 [2] 1.05 km (8:00 / km)
ahr:154 max:167 rhr:54 shoes: Inov8 X-Talon 225

Short warm up due to laces malfunction before middle distance.
12 PM

Orienteering race (JK 2019) 39:23 [5] 5.79 km (6:48 / km) +44m 6:33 / km
ahr:183 max:198 rhr:54 shoes: Inov8 X-Talon 225

Middle:

I was really happy with my run when I finished. 2 mistakes lost about 1min on number 4 and 1min on number 11 due to route choice. I felt tired going up the hills but strong through terrain otherwise.

After finishing realised I was no where near as fit as the others and so that let me down despite feeling good while running. Finished up somewhere in the middle I think and 3rd Irish. Disappointed I’m not as fit as I thought I would be compared to the rest of the field.

RG:

Running (Warm Down) 8:18 [2] 0.96 km (8:39 / km) +3m 8:31 / km
ahr:144 max:170

7 PM

Foam Rolling and Stretching 15:00 [0]

Recovery

Friday Apr 19 #

Event: JK 2019
 
12 PM

Running (Warm Up) 18:03 [2] 2.07 km (8:43 / km) +3m 8:39 / km
ahr:151 max:174 shoes: NB Zante Foam Blue

Very warm

Orienteering race (JK 2019) 20:31 [5] *** 4.13 km (4:58 / km) +8m 4:55 / km
ahr:183 max:201 spiked:28/31c slept:8.5 shoes: NB Zante Foam Blue

Sprint:

Had a pretty good run today. Felt fast but wasn’t able to gather as much speed as the guys in top 15 but sprint isn’t my thing so I’m happy with my run. Finished up about 21st out of 46 I think.

Was pretty clean and had good flow for most of the way round the course but on occasion I had to stop for a few seconds to get my head around around a route before setting off from the control. Made a mistake on number 18, went left round the building and heading into the courtyard on the right for some reason. Stupid error but good run apart from that.

Will upload the RG on Tuesday. Set up well for the next two days of races.
1 PM

Running (Warm Down) 11:19 [2] 1.34 km (8:27 / km) +3m 8:21 / km
shoes: NB Zante Foam Blue

5 PM

Foam Rolling and Stretching 10:00 [0]

Legs feeling good now.

Thursday Apr 18 #

12 PM

Running 12:16 [1] 1.22 km (10:03 / km)
rhr:44 shoes: NB Zante Foam Blue

Few drills and 8 strides. Legs feeling good and fresh for the weekend.

Wednesday Apr 17 #

9 PM

Armchair Training 45:00 [0]

JK Map geeking for the Middle and Long.

Tuesday Apr 16 #

9 PM

Running (Easy Run) 18:01 [2] 3.36 km (5:22 / km) +14m 5:15 / km
ahr:155 max:169 rhr:54 slept:10.0 shoes: NB Zante Foam Blue

Nearly forgot to do this taper session so hence why it is so late in the day.
Legs feeling good and well recovered from Sunday.

Monday Apr 15 #

4 PM

Strength & Conditioning (Core) 15:00 [1]
rhr:50

Core only due to tired legs from yesterdays run.

Sunday Apr 14 #

Orienteering 20:00 [1]

Did 20mins of map reading practice while running along the brandy pad on my long run. Practicing with the 1:15000 Cold Ash map for JK Long. Was getting my eye used to focusing in on the map every 8-10seconds. As well as focusing on what is on the edge of control circles. (All techniques from ‘The Winning Eye’)
11 AM

Running (Long Run) 2:32:41 [5] 15.63 km (9:46 / km) +1258m 6:58 / km
ahr:159 max:197 rhr:49 shoes: Inov8 X-Talon 225

Long run I’m the mountains. Took it easy after the first hour and a half cause my legs were feeling really tired.

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