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Training Log Archive: andrew_elwood

In the 7 days ending Apr 23:

activity # timemileskm+m
  Orienteering4 3:26:31 19.37(10:40) 31.18(6:37) 35671 /80c88%
  Running7 1:24:07 5.92(14:13) 9.52(8:50) 45
  Armchair Training 1 45:00
  Foam Rolling and Stretching2 25:00
  Total11 6:00:38 25.29 40.7 40171 /80c88%
  [1-5]8 4:50:38
averages - sleep:8.5 rhr:53

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WeThFrSaSuMoTu

Monday Apr 22 #

9 AM

Running (Warm Up) 9:04 [2] 1.06 km (8:33 / km) +14m 8:01 / km
ahr:146 max:164 rhr:56 shoes: Inov8 X-Talon 225

10 AM

Orienteering race (JK 2019) 28:36 [5] **** 5.12 km (5:35 / km) +81m 5:11 / km
ahr:175 max:192 spiked:18/20c rhr:56 shoes: Inov8 X-Talon 225

Relay - Men's Short - Leg 1:

The best race of my weekend by far and probably one of the best runs of my life. Mass start was amazing and very fast but I stuck with the front pack and executed the first control really well. One small error of about 30secs on control 6 as I tried not to follow someone but they were right and I was wrong. Corrected it fast and clean after that. I was 4th on first leg in the end as a few people mis punched but I think I was probably 9th or 10th back. Always kept really good contact with the map and had a solid plan for every control. At least I ended the weekend on a high.

Sunday Apr 21 #

11 AM

Running (Warm Up) 16:43 [2] 1.82 km (9:11 / km) +22m 8:40 / km
ahr:127 max:169 rhr:54 shoes: Inov8 X-Talon 225

Orienteering race (JK 2019) 1:58:01 [5] ***** 16.14 km (7:19 / km) +223m 6:50 / km
ahr:166 max:187 spiked:25/29c shoes: Inov8 X-Talon 225

Long:

Big mistake on control 1 and lost about 6mins. Went off too fast and panicked when things didn't start to look right. Alarm bells went off but I didn't slow down. Next mistake was on control 6. Didn't keep contact with the map and was unsure where I was when I arrived on a path. Managed to relocate but probably lost about 6mins on this control as well. Lost time again on control 10. Underestimated how far I needed to go on this one and ended up searching around in the bushes too low.
After 10 I had a fairly clean run and the gels saved me from bonking. Not the result I wanted this weekend on the Long but just one of those days. Finished in 30th and 3rd Irish again today. Not sure how well this plays up for selection so will have to try and have a better run at the IOC Long in two weeks.

RG:

Saturday Apr 20 #

11 AM

Running (Warm Up) 8:24 [2] 1.05 km (8:00 / km)
ahr:154 max:167 rhr:54 shoes: Inov8 X-Talon 225

Short warm up due to laces malfunction before middle distance.
12 PM

Orienteering race (JK 2019) 39:23 [5] 5.79 km (6:48 / km) +44m 6:33 / km
ahr:183 max:198 rhr:54 shoes: Inov8 X-Talon 225

Middle:

I was really happy with my run when I finished. 2 mistakes lost about 1min on number 4 and 1min on number 11 due to route choice. I felt tired going up the hills but strong through terrain otherwise.

After finishing realised I was no where near as fit as the others and so that let me down despite feeling good while running. Finished up somewhere in the middle I think and 3rd Irish. Disappointed I’m not as fit as I thought I would be compared to the rest of the field.

RG:

Running (Warm Down) 8:18 [2] 0.96 km (8:39 / km) +3m 8:31 / km
ahr:144 max:170

7 PM

Foam Rolling and Stretching 15:00 [0]

Recovery

Friday Apr 19 #

Event: JK 2019
 
12 PM

Running (Warm Up) 18:03 [2] 2.07 km (8:43 / km) +3m 8:39 / km
ahr:151 max:174 shoes: NB Zante Foam Blue

Very warm

Orienteering race (JK 2019) 20:31 [5] *** 4.13 km (4:58 / km) +8m 4:55 / km
ahr:183 max:201 spiked:28/31c slept:8.5 shoes: NB Zante Foam Blue

Sprint:

Had a pretty good run today. Felt fast but wasn’t able to gather as much speed as the guys in top 15 but sprint isn’t my thing so I’m happy with my run. Finished up about 21st out of 46 I think.

Was pretty clean and had good flow for most of the way round the course but on occasion I had to stop for a few seconds to get my head around around a route before setting off from the control. Made a mistake on number 18, went left round the building and heading into the courtyard on the right for some reason. Stupid error but good run apart from that.

Will upload the RG on Tuesday. Set up well for the next two days of races.
1 PM

Running (Warm Down) 11:19 [2] 1.34 km (8:27 / km) +3m 8:21 / km
shoes: NB Zante Foam Blue

5 PM

Foam Rolling and Stretching 10:00 [0]

Legs feeling good now.

Thursday Apr 18 #

12 PM

Running 12:16 [1] 1.22 km (10:03 / km)
rhr:44 shoes: NB Zante Foam Blue

Few drills and 8 strides. Legs feeling good and fresh for the weekend.

Wednesday Apr 17 #

9 PM

Armchair Training 45:00 [0]

JK Map geeking for the Middle and Long.

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