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Training Log Archive: andrew_elwood

In the 7 days ending Jul 6:

activity # timemileskm+m
  Cycling1 2:22:12 31.72(4:29) 51.05(2:47) 906
  Foam Rolling and Stretching2 30:00
  Running2 22:44 2.13(10:40) 3.43(6:38) 51
  Orienteering1 14:39 1.96(7:28) 3.16(4:38) 1315 /16c93%
  Total5 3:29:35 35.82 57.64 97015 /16c93%
  [1-5]4 3:14:35
averages - sleep:7.5 rhr:52 weight:66.5kg

» now

Friday Jul 5 #

11 AM

Cycling (Road) 2:22:12 [4] 51.05 km (2:47 / km) +906m 2:34 / km
ahr:158 max:187

Hilly route from home to Castlewellan via Slieve Croob and then back a different route but still going past the Slieve Croob carpark. Legs were feeling tired towards the end but really enjoyed it.
4 PM


Foam Rolling and Stretching 15:00 [3]

More recovery foam rolling.

Thursday Jul 4 #

rhr:43 (rest day)

Foam Rolling and Stretching 15:00 [0]

Recovery strong :)

Wednesday Jul 3 #

rhr:48 (rest day)

Tuesday Jul 2 #

rhr:47 (rest day)

Finally arrived home. Full day of travel and a squad trip to Dublin.

Monday Jul 1 #

rhr:63 (rest day)

I think this was deserved (although got to spend another night in Warsaw due to cancelled Ryanair flight)

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.

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