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Training Log Archive: andrew_elwood

In the 7 days ending Feb 2:

activity # timemileskm+m
  Strength & Conditioning4 55:00
  Foam Rolling and Stretching4 50:00
  Running3 48:45 5.62(8:41) 9.04(5:24) 24
  Orienteering1 35:06 3.37(10:24) 5.43(6:28) 45
  Total10 3:08:51 8.99 14.47 69
  [1-5]7 2:18:51
averages - rhr:64

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MoTuWeThFrSaSu

Sunday Feb 2 #

12 PM

Foam Rolling and Stretching 10:00 [0]

Foam rolling pre O.

Strength & Conditioning (Core) 10:00 [1]

1 PM

Running (Warm Up) 6:38 [2] 1.03 km (6:26 / km) +4m 6:19 / km
ahr:154 max:169 rhr:57 shoes: Inov8 X-Talon 212

2 PM

Orienteering 35:06 [4] 5.43 km (6:28 / km) +45m 6:12 / km
shoes: Inov8 X-Talon 212

LVO Score Champs - 1st overall with full points. Felt really good and didn't over do it on the speed. No pain at all in my knee thankfully.

Running (Warm Down) 10:11 [2] 1.62 km (6:17 / km) +10m 6:06 / km
ahr:179 max:192 shoes: Inov8 X-Talon 212

9 PM

Foam Rolling and Stretching 10:00 [0]

Evening foam rolling session.

Saturday Feb 1 #

Strength & Conditioning (Legs) 15:00 [1]

3x15 hip abductions with band, 3x15 squats with band, 3x10 single leg squats, 3x1min bridges.

Friday Jan 31 #

Strength & Conditioning (Core) 10:00 [1]

4 PM

Foam Rolling and Stretching 15:00 [0]
rhr:74

Hamstrings still a bit tight after yesterday.

Thursday Jan 30 #

2 PM

Running (Warm Up) 11:52 [2] 1.69 km (7:01 / km) +4m 6:56 / km
ahr:154 max:166 rhr:63 shoes: Kalenji AT XC Spikes

Running race (XC) 20:04 [5] 4.7 km (4:16 / km) +6m 4:15 / km
ahr:180 max:198 rhr:63 shoes: Kalenji AT XC Spikes

Felt extremely tired from the start and struggled to stick with the pack. Splits were 4:00, 4:13, 4:19, 4:26. Wasn't a very tactical race and my form wasn't great cause the illness was definitely affecting my ability to breathe effectively so I tired out really quickly. Enjoy it anyway. Should be back to running again now but still taking it easy.

Wednesday Jan 29 #

Strength & Conditioning 20:00 [1]

3x10 press ups, 3x15 reverse crunches, 3x12 hip abductions with flexion, 3x15 squats, 3x10 Russian twists, 3x10 sit ups.

Tuesday Jan 28 #

7 PM

Foam Rolling and Stretching 15:00 [0]

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