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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Jun 30:

activity # timemileskm+m
  Orienteering6 5:39:54 13.71 22.07 25345 /54c83%
  Running4 51:42 5.18(9:59) 8.33(6:12) 87
  Armchair Training 1 25:00
  Total10 6:56:36 18.89 30.4 34045 /54c83%
  [1-5]9 6:31:36
averages - sleep:7.9 rhr:53

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MoTuWeThFrSaSu

Sunday Jun 30 #

9 AM

Running (Warm Up) 14:31 [2] 2.08 km (6:59 / km) +49m 6:15 / km
ahr:138 max:156 rhr:51 slept:7.5 shoes: NB Zante Foam Blue

Warm up with warm up sprint map.

Orienteering race (EYOC 2019) 14:39 [5] *** 3.16 km (4:38 / km) +13m 4:33 / km
ahr:172 max:192 spiked:15/16c rhr:51 shoes: NB Zante Foam Blue

Good way to end my EYOC career with a solid sprint race. I was fast and very clean only making one mistake after the spectator control due to the fact that there were no tapings there (despite saying it would be taped) and I was scared of running OOB so I faffed around for 20secs odd. Apart from that the race went really well although towards the end I was running to fast and couldn't plan ahead so I had to stop before leaving one control which lost me some time.
The races didn't go overly well this EYOC however the social side was great and I still had a good week. First thought after the race today was "What do I need to do to prepare for JWOC 2020 selection?"
10 AM

Running (Warm Down) 8:13 [2] 1.35 km (6:05 / km) +2m 6:02 / km
ahr:142 max:153 rhr:51 shoes: NB Zante Foam Blue

WD with Meadow chatting about our races.

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.

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