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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Jun 29:

activity # timemileskm+m
  Orienteering6 5:54:25 14.61 23.51 32830 /38c78%
  Running4 40:40 4.22(9:38) 6.79(5:59) 53
  Armchair Training 1 25:00
  Total11 7:00:05 18.83 30.3 38130 /38c78%
  [1-5]10 6:35:05
averages - sleep:8.1 rhr:56

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Saturday Jun 29 #

10 AM

Running (Warm Up) 11:47 [2] 2.04 km (5:47 / km) +2m 5:45 / km
ahr:141 max:180 rhr:59 shoes: Inov8 Oroc 340

11 AM

Orienteering race (EYOC 2019) 52:18 [5] ***** 6.69 km (7:49 / km) +103m 7:16 / km
ahr:168 max:194 spiked:15/17c rhr:59 slept:8.0 shoes: Inov8 Oroc 340

Pretty solid run today at the EYOC relay on second leg M18. I was very clean and fast but ended up making 2 mistakes. First control went well, was accurate and my route made sense in my head before I started running hard down the track. Made my first (and biggest) mistake in control 2. Hunted around on the wrong hilltop and didn't relocate fast enough and I eventually relocated off the clearing south of 2. Need to work on the "alarm bells" and what to do when these go off. Next few controls were good, clean and fast. My other mistake was on control 10, took the wrong path but realised quickly and decided it was okay to attack the control from the north instead of the planned south attack. Over shot and ended up at a major track junction after wasting time hunting around.
Was fastest M18 from Ireland by 3mins which I am pleased with. Confidence pre start was a problem again today after yesterdays bad start.

Friday Jun 28 #

11 AM

Running (Warm Up) 17:11 [2] 2.86 km (6:00 / km) +34m 5:40 / km
ahr:150 max:169 rhr:59 shoes: Inov8 Oroc 340

12 PM

Orienteering race (EYOC 2019) 1:44:02 [5] *****
ahr:163 max:191 spiked:15/21c slept:8.0 shoes: Inov8 Oroc 340

Terrible start to that race. Map reading ability isn’t up to scratch with my physical fitness. Settled down after 8 controls and had a very good run from there onwards.
Was in a train towards the end with a German, Swiss, and Italian which I used very tactically and wasn't following them completely as they overshot a control but I knew not to go as far as they did and ended up leading then train into and out of that control. That gave me a confidence boost and I was able to run hard in the final white section.
Finished in 96th which isn't great but is the kick up the backside I need to start thinking about how to improve for JWOC 2020.

Thursday Jun 27 #

11 AM

Orienteering 5:36 [2] 1.01 km (5:33 / km) +4m 5:26 / km
ahr:156 max:170 rhr:50 shoes: NB Zante Foam Blue

Model sprint "race". Legs feeling good and area seems easy enough.

Orienteering 18:26 [3] 3.21 km (5:45 / km) +13m 5:38 / km
ahr:151 max:170 rhr:50 shoes: NB Zante Foam Blue

Jogging around the model sprint area looking at route choices and interesting features.
4 PM

Orienteering 36:59 [3] 3.59 km (10:18 / km) +53m 9:36 / km
ahr:142 max:173 rhr:50 shoes: Inov8 Oroc 340

Model forest area. Nice area but difficult due to lots of green. Made a mistake on the first control so didn't leave in much confidence for the race tomorrow.

Wednesday Jun 26 #

Orienteering 47:54 [3] 4.41 km (10:52 / km) +67m 10:06 / km
ahr:156 max:187 rhr:48 slept:8.25 shoes: Inov8 Oroc 340

Good training session this morning in the model area for the Long distance. It was useful to get an idea of what the green/light green/white is like and also a look at the intricate contour detail. It was very warm so my concentration was down a bit. I just don’t feel very confident for this at all but hopefully tomorrow’s model event will help increase my confidence (I need to go round on my own and not with Aidan and Darragh).

Orienteering 1:00:00 [1]
rhr:48

Walked round the training sprint area and had a look at what features are mapped and how technical the buildings are (not very).

Tuesday Jun 25 #

Note
rhr:60 (rest day)

Monday Jun 24 #

Armchair Training 25:00 [0]

Geeking maps for EYOC.

Sunday Jun 23 #

10 AM

Running (Warm Up) 8:56 [2] 1.36 km (6:34 / km) +17m 6:11 / km
ahr:140 max:155 rhr:62 shoes: Inov8 Oroc 340

Warm up with Peter and Ruairi.
11 AM

Orienteering 29:10 [4] 4.6 km (6:20 / km) +88m 5:47 / km
ahr:166 max:189 rhr:62 shoes: Inov8 Oroc 340

Tollymore forrest score event. 30min score which I did on map memory for the training value otherwise I probably would have been able to get all the controls and they weren't difficult. Map memory made it very hard but was worth it for the training as it showed how I can just drop the more focussed map reading on simple legs and just run, whilst visualising the map in my head. Got 13/21 controls and made a few mistakes. Bit of fun but good training too.
12 PM

Running (Warm Down) 2:46 [2] 0.53 km (5:13 / km)
ahr:160 max:174 rhr:62 shoes: Inov8 Oroc 340

Short warm down but legs feeling good.

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