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Training Log Archive: andrew_elwood

In the 7 days ending May 17, 2020:

activity # timemileskm+m
  Running6 4:37:39 28.3(9:49) 45.54(6:06) 1244
  Armchair Training 4 2:30:00
  Strength & Conditioning3 1:20:00
  Stretching/Yoga1 30:00
  Total14 8:57:39 28.3 45.54 1244
  [1-5]10 6:27:39
averages - rhr:49

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MoTuWeThFrSaSu

Sunday May 17, 2020 #

1 PM

Running (Fell) 1:48:44 [4] 11.68 km (9:19 / km) +842m 6:51 / km
ahr:155 max:185 rhr:45 shoes: Inov-8 X-Talon 212 CL

Tough run in the Mournes over Pigeon Rock, Eagle and Shanlieve. Was pretty tough but really good fun. Training for a possible OMM attempt in October all being well.

Saturday May 16, 2020 #

12 PM

Strength & Conditioning (Legs) 30:00 [1]

3x (15 hip abduction with flexion, 15 squats with band, 15 step-ups each leg, 15 split squats each leg, 1min wall press each leg, 10 press ups.) 15seconds between exercises, 2mins between sets.
4 PM

Running (Easy Run) 31:02 [3] 6.28 km (4:56 / km) +50m 4:45 / km
ahr:153 max:178 rhr:49 shoes: NB Zante Foam Blue

5 PM

Stretching/Yoga 30:00 [1]

Friday May 15, 2020 #

Note
rhr:46 (rest day)

Thursday May 14, 2020 #

10 AM

Strength & Conditioning (Core) 15:00 [3]

3x (20s plank, 40s leg raised plank, 40s side plank, 20s raised leg hold, 20s leg raises, 20s slow kicks, 20s raised leg circles, 20s side to side tilts, 40s leg raises.) Switch sides half way through exercise where required, 1min between sets.
4 PM

Running (Warm Up) 14:35 [2] 2.72 km (5:22 / km) +9m 5:16 / km
ahr:141 max:162 rhr:45 shoes: NB Zante Foam Blue

Running (Hills) 36:00 [5] 7.11 km (5:04 / km) +214m 4:24 / km
ahr:159 max:186 shoes: NB Zante Foam Blue

3x (5 x 1min up, 1min down) 2mins rec between sets.

After the first set I started to feel a bit ill but then it calmed down for the last few. Pushed through the full session. Good to be back doing hill sprints to hopefully pay of when the races come around.
5 PM

Running (Warm Down) 5:36 [2] 1.03 km (5:26 / km) +14m 5:05 / km
ahr:145 max:159 rhr:45 shoes: NB Zante Foam Blue

7 PM

Strength & Conditioning 35:00 [1]

Mobility and some core on Zoom with the other Irish juniors.

Wednesday May 13, 2020 #

4 PM

Running (Easy Run) 30:01 [3] 6.27 km (4:47 / km) +58m 4:35 / km
ahr:147 max:171 rhr:58 shoes: NB Zante Foam Blue

8 PM

Armchair Training 30:00 [0]

CF

Tuesday May 12, 2020 #

3 PM

Armchair Training 30:00 [0]

More catching features.
4 PM

Running (Warm Down) 13:11 [2] 2.32 km (5:41 / km) +10m 5:34 / km
ahr:139 max:148 rhr:49 shoes: NB Zante Foam Blue

Running (Intervals) 31:46 [5] 6.85 km (4:38 / km) +44m 4:30 / km
ahr:166 max:190 rhr:49 shoes: NB Zante Foam Blue

5k Session this afternoon:

8x2mins @ 5k pace, with 2mins recovery. Pace was good today keeping it consistent at round 3:50-55/km. No knee pain today so I think Sunday was a bit of a one off thankfully.

Running (Warm Down) 6:44 [2] 1.28 km (5:16 / km) +3m 5:12 / km
ahr:160 max:168 rhr:49 shoes: NB Zante Foam Blue

8 PM

Armchair Training 30:00 [0]

Catching Features world cup stages.

Monday May 11, 2020 #

Note
rhr:51 (rest day)

Chilling and playing catching features today.

Armchair Training 1:00:00 [0]

Catching features addiction is growing.

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