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Training Log Archive: andrew_elwood

In the 7 days ending Aug 17:

activity # timemileskm+m
  Running6 1:59:00 14.56(8:10) 23.44(5:05) 138
  Strength & Conditioning2 1:50:00
  Armchair Training 2 1:40:00
  Total10 5:29:00 14.56 23.44 138
  [1-5]8 3:49:00
averages - sleep:9 rhr:56

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Friday Aug 16 #

3 PM

Armchair Training 1:00:00 [0]
rhr:50

Looking at WOC analysis on World of O from the Middle qual. Catching up over the next few days.
4 PM

Strength & Conditioning 30:00 [1]

Thursday Aug 15 #

3 PM

Running (Warm Up) 11:31 [2] 2.02 km (5:42 / km) +29m 5:19 / km
ahr:142 max:171 rhr:57 shoes: NB Zante Foam Blue

Running (Tempo) 19:42 [4] 5.01 km (3:56 / km) +15m 3:52 / km
ahr:186 max:202 rhr:57 shoes: NB Zante Foam Blue

Post warm up I decided to try for a new 5k PB this week and was successful doing the 5k in 19:41 (5secs faster than previous PB). High spirits after todays results and new PB. Buzzing for Sweden next week.
4 PM

Running (Warm Down) 4:59 [2] 0.95 km (5:15 / km) +5m 5:07 / km
ahr:175 max:184 shoes: NB Zante Foam Blue

Wednesday Aug 14 #

12 PM

Armchair Training 40:00 [0]

Looking at map for JIRCs relay area, JHI Individual and JHI relay.
3 PM

Running (Easy Run) 30:28 [3] 6.12 km (4:59 / km) +82m 4:40 / km
ahr:157 max:173 rhr:59 shoes: NB Zante Foam Blue

Very chilled. Hamstrings were a bit tight for the first 2k but loosened up.

Tuesday Aug 13 #

6 PM

Running warm up/down 18:41 [2] 2.63 km (7:06 / km) +2m 7:05 / km
ahr:140 max:186 rhr:58 slept:9.0 shoes: NB Zante Foam Blue

7 PM

Running intervals 26:01 [5] 5.2 km (5:00 / km) +2m 5:00 / km
ahr:164 max:185 rhr:58 shoes: NB Zante Foam Blue

6x60m fast, 2mins @ 5k pace (3:50/km), 90s recovery, 6mins tempo (4:05/km), 90s recovery, 1min @ 3k pace (3:35-40/km), 60s recovery, 6mins tempo (4:05/km), 90s recovery, 30s fast (3:20/km).
Feeling fit and fast at the minute.
8 PM

Running warm up/down 7:38 [2] 1.51 km (5:03 / km) +3m 5:00 / km
ahr:149 max:162 shoes: NB Zante Foam Blue

Monday Aug 12 #

10 AM

Strength & Conditioning (Gym) 1:20:00 [1]
rhr:52

1 hour of upper body stuff followed by 20mins of core and running drills.
Back to normal training now for a week then off to Sweden.

Sunday Aug 11 #

Note
rhr:54 (rest day)

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