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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andrew_elwood

In the 7 days ending Mar 11:

activity # timemileskm+m
  Running5 1:49:49 11.94(9:12) 19.21(5:43) 28
  Orienteering1 1:10:08 5.18(13:32) 8.34(8:25) 208
  Strength & Conditioning2 50:00
  Armchair Training 1 15:00
  Foam Rolling and Stretching2 15:00
  Total10 4:19:57 17.12 27.55 236
  [1-5]8 3:49:57
averages - sleep:8.2 rhr:50

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Monday Mar 11 #

8 PM

Strength & Conditioning 30:00 [1]

3x15 hip abductions with flexion on each side, 3x15 single leg squats on each leg, 3x1min bridges with bands, 3x15 arm curls with bands, 3x10 shoulder touches, 3x50s plank.

Sunday Mar 10 #

11 AM

Running (Warm Up) 21:04 [2] 2.91 km (7:14 / km)
ahr:159 max:179 rhr:49 slept:8.5 shoes: Inov8 Oroc 340

12 PM

Orienteering race 1:10:08 [5] **** 8.34 km (8:25 / km) +208m 7:29 / km
ahr:168 max:190 rhr:49 shoes: Inov8 Oroc 340

First O race this year. I made an error on the first control but corrected myself fairly quickly. I then didn't go far enough for the second control and lost too much time due to what I think was a confidence issue as I knew where I was but was telling myself I was wrong. After this I settled in to the race was clean to 3, 4 and 5.
6 was our long leg and was difficult enough. I read the map in too much detail on this and did not simplify the route although I did execute the route to my attackpoint as planned but made my mistake from the attackpoint in as I didn't slow down. Probably lost about 2-3mins on this control. 7 was good as I slowed down to get my head back in it after the mistake. 8-11 where all on the moor top and were the easiest controls of the course and allowed for fast running. From 8 to the end I didn't make any mistakes and I had a very clean and fast run although I missed a route choice for 11-12 and took the longer one but I didn't make a mistake on it so it still worked well.

1 PM

Running (Warm Down) 7:00 [2] 1.2 km (5:50 / km)
ahr:155 max:173 rhr:49 shoes: Inov8 Oroc 340

Saturday Mar 9 #

8 PM

Armchair Training 15:00 [0]
(rest day)

Resting today to keep fresh for the race tomorrow.

Thursday Mar 7 #

4 PM

Running (Easy Run) 21:27 [3] 4.46 km (4:49 / km) +23m 4:41 / km
ahr:158 max:179 rhr:54 slept:8.0 shoes: NB Zante Foam Blue

Feeling good and confident for this weekend although I still need to do some more geeking on the map before I go but I do have all day Saturday to do that as well as so time tonight and tomorrow.
8 PM

Foam Rolling and Stretching 10:00 [0]

Wednesday Mar 6 #

4 PM

Strength & Conditioning 20:00 [1]

Tuesday Mar 5 #

7 PM

Running (Warm Up) 21:57 [2] 2.84 km (7:44 / km) +1m 7:43 / km
ahr:135 max:163 rhr:50 slept:8.0 shoes: NB Zante Foam Blue

Running (Intervals) 34:21 [4] 7.05 km (4:52 / km) +4m 4:52 / km
ahr:156 max:178 rhr:50 shoes: NB Zante Foam Blue

4mins @ 10k pace (4:00-05/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 2mins @ 5k pace (3:45/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 1min @ 3k pace (3:30/km), 90s recovery, 6mins tempo (4:15-20/km), 90s recovery, 30s @ 800m pace.

Felt really good tonight and worked relatively hard. I kept the tempo pace slower than my group because it felt more comfortable. Tapering the rest of the week in prep for Sunday's race.
8 PM

Running (Warm Down) 4:00 [1] 0.75 km (5:20 / km)
shoes: NB Zante Foam Blue

Didn't have much time to do a cool down but I did more stretching than normal before the cool down today as I felt I needed to and it worked well.

Foam Rolling and Stretching 5:00 [0]

Easy stretching before the cool down jog.

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