Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andrew_elwood

In the 7 days ending Mar 16, 2019:

	activity	#	time	miles		km		+m
	Running	7	2:24:18	17.39	(8:18)	27.99	(5:09)	140
	Strength & Conditioning	3	1:20:00
	Orienteering	1	1:10:08	5.18	(13:32)	8.34	(8:25)	208
	Total	11	4:54:26	22.57		36.33		348
averages - sleep:8.1 rhr:51

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Saturday Mar 16, 2019 #

10 AM

Running (Easy Run) 31:04 [3] 6.01 km (5:10 / km) +43m 4:59 / km
ahr:156 max:175 rhr:56 shoes: NB Zante Foam Blue

Thursday Mar 14, 2019 #

4 PM

Running (Warm Up) 10:41 [2] 2.02 km (5:17 / km) +14m 5:07 / km
ahr:139 max:161 rhr:54 slept:8.5 shoes: NB Zante Foam Blue

Resting heart rate is just the average for this week because for some reason my watch didn't record it all day.

5 PM

Running (Tempo) 25:45 [4] 6.02 km (4:17 / km) +29m 4:11 / km
ahr:167 max:184 rhr:54 shoes: NB Zante Foam Blue

6k tempo run. Felt really good and stuck at a steady pace which averaged at about 4:17/km. Enjoying training recently and a lot less wind today.

Running (Warm Down) 9:57 [2] 2.01 km (4:57 / km) +7m 4:52 / km
ahr:153 max:165 rhr:54 shoes: NB Zante Foam Blue

Wednesday Mar 13, 2019 #

5 PM

Strength & Conditioning 25:00 [1]
rhr:52 slept:7.0

3x15 hip abductions with bands on each leg, 3x1min wall press on each leg, 3x15 arm curls, 3x10 squats with bands, 3x15 reverse crunches. 1min plank.

Tuesday Mar 12, 2019 #

7 PM

Running (Warm Up) 10:50 [2] 2.01 km (5:23 / km) +12m 5:14 / km
ahr:145 max:173 rhr:44 slept:8.5 shoes: NB Zante Foam Blue

Running (Intervals) 22:03 [4] 4.69 km (4:42 / km) +35m 4:32 / km
ahr:156 max:164 rhr:44 shoes: NB Zante Foam Blue

Club was cancelled tonight but I went out round the roads instead.
4x4mins @ 5k pace (4:20/km) with 2mins recovery. Felt really tough because of the really strong winds but I enjoyed the session. Did a shorter intervals session this week as I still felt a wee bit tired in the legs after pushing hard on Sunday at the O race.

8 PM

Running (Warm Down) 5:54 [2] 1.12 km (5:16 / km)
ahr:145 max:161 shoes: NB Zante Foam Blue

Monday Mar 11, 2019 #

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, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)

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.

RG: https://www.syo.routegadget.co.uk/rg2/#180&cou...

1 PM

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

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