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Training Log Archive: andrew_elwood

In the 7 days ending Nov 1, 2020:

	activity	#	time	miles		km		+m
	Running	7	2:57:26	22.38	(7:56)	36.01	(4:56)	260
	Orienteering	1	46:16	5.28	(8:46)	8.49	(5:27)	132
	Strength & Conditioning	1	30:00
	Total	9	4:13:42	27.65		44.5		392
averages - rhr:58

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Friday Oct 30, 2020 #

6 PM

Running (Easy Run) 29:55 [3] 6.07 km (4:56 / km) +58m 4:42 / km
ahr:164 max:182 rhr:58 shoes: Inov-8 X-Talon 212 CL

Low Burnhall to Houghall Easy run. Felt good, earphones died after 5mins and was a bit spooky at night but very peaceful. Saw a couple of rabbits.

Thursday Oct 29, 2020 #

6 PM

Running (Warm Up) 16:50 [2] 3.33 km (5:03 / km) +40m 4:46 / km
ahr:150 max:180 rhr:57 shoes: New Balance FF Tempo

7 PM

Running (Intervals) 44:41 [5] 9.54 km (4:41 / km) +8m 4:40 / km
ahr:168 max:185 rhr:57 shoes: Inov-8 X-Talon 212 CL

DUAXC Training. Started with one lap easy to warm up the:

6mins, 2x3mins, 3x2mins, 6x1min and 6mins with 1min between reps. Pace was 4:00/km for most but the last 6x1min were at 3:45/km.

Felt really good. Not as slow as I was expecting. Good to get out and run with a club again.

8 PM

Running (Warm Down) 21:10 [2] 3.51 km (6:02 / km) +79m 5:25 / km
ahr:153 max:178 shoes: Inov-8 X-Talon 212 CL

Really easy job back home through Houghall woods after training. Legs were feeling very tired on the hills.

Wednesday Oct 28, 2020 #

1 PM

Running (Warm Up) 10:11 [2] 1.84 km (5:32 / km) +15m 5:19 / km
ahr:144 max:172 rhr:58 shoes: Inov-8 X-Talon 212 CL

2 PM

Orienteering 20:26 [4] 3.54 km (5:46 / km) +68m 5:16 / km
ahr:156 max:184 rhr:58 shoes: Inov-8 X-Talon 212 CL

DUOC Training at Low Burhall this afternoon. Pretty fast paced orienteering. This was the first course I did.

Orienteering 25:50 [4] 4.95 km (5:13 / km) +64m 4:54 / km
ahr:165 max:186 rhr:58 shoes: Inov-8 X-Talon 212 CL

Second training course of the day. Was the longest one available. Focused on not running too hard but running at a steady speed where I could accurately map read and keep good control flow. Worked really well. Lots of nettles so shorts ended up being a bad idea.

3 PM

Running (Warm Down) 9:14 [2] 1.93 km (4:47 / km) +1m 4:46 / km
ahr:147 max:165 shoes: Inov-8 X-Talon 212 CL

Back home again.

Tuesday Oct 27, 2020 #

3 PM

Running (Warm Up) 11:32 [2] 2.22 km (5:12 / km) +14m 5:02 / km
ahr:137 max:154 rhr:58 shoes: New Balance FF Tempo

Running (Intervals) 22:00 [4] 5.13 km (4:17 / km) +29m 4:10 / km
ahr:170 max:184 rhr:58 shoes: New Balance FF Tempo

3k session. 20x30s @ 3k pace (3:35/km).

Running (Warm Down) 11:53 [2] 2.44 km (4:52 / km) +16m 4:43 / km
ahr:157 max:172 shoes: New Balance FF Tempo

Monday Oct 26, 2020 #

3 PM

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

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