Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andrew_elwood

In the 7 days ending May 7, 2019:

activity

time

miles

Orienteering

3:14:25

16.81

(11:34)

27.05

(7:11)

364

50 /

59c

84%

Running

1:32:27

7.84

(11:47)

12.62

(7:20)

118

Stretching/Yoga

5:00

Total

4:51:52

24.65

39.67

482

50 /

59c

84%

[1-5]

4:46:52

averages - sleep:9 rhr:61

1:45

0:00

» now

Monday May 6, 2019 #

9 AM

Running (Warm Up) 21:03 [2] 2.29 km (9:12 / km) +11m 8:59 / km
ahr:140 max:170 rhr:59 shoes: Inov8 X-Talon 225

10 AM

Orienteering race (JK 2019) 32:21 [5] 5.57 km (5:48 / km) +62m 5:30 / km
ahr:177 max:192 rhr:59 shoes: Inov8 X-Talon 225

Relays First leg on Mens Short. Best run of the weekend so far. Was 4th on first leg. 2 mistakes but a really fast, clean run.

Sunday May 5, 2019 #

11 AM

Running (Warm Up) 16:55 [2] 2.09 km (8:06 / km) +33m 7:30 / km
ahr:138 max:161 rhr:62 shoes: Inov8 X-Talon 225

Orienteering (IOC 2019) 1:28:24 [5] ***** 10.83 km (8:10 / km) +198m 7:29 / km
ahr:174 max:192 spiked:16/19c rhr:62 shoes: Inov8 X-Talon 225

Best run of the weekend. Ended it with a massive smile on my race. Majority clean run and I felt very strong with my running. Made a 2min error on control 3 but alarm bells went off fairly early and so I slowed down to try and correct the mistake. Was clean for the next while and I was so happy with my route choice on the long leg to number 4. Made a small error on control 9 where I ended up really far left but I picked up on this really early and recovered quickly enough. Not too hard to get the control after I realised where I had gone wrong. Open mountain was clean and fast running which was really enjoyable. Lost 3mins on the second last control which sucks and I was rushing at that point I think which is annoying but I was still really happy with my run overall.
Finished in 3rd place behind Aidan and Darragh.

RG:

Saturday May 4, 2019 #

11 AM

Running (Warm Up) 16:26 [2] 2.17 km (7:34 / km) +16m 7:18 / km
ahr:146 max:173 rhr:64 slept:9.0 shoes: Inov8 X-Talon 225

12 PM

Orienteering race (IOC 2019) 59:25 [3] **** 7.81 km (7:36 / km) +97m 7:10 / km
ahr:174 max:192 spiked:17/22c rhr:64 shoes: Inov8 X-Talon 225

Not great today. Was clean for control 1 and made an error on control 2. 3 was ok. I had predicted the site for control 1 and the rough area for control 2 which was good so I was planning ahead for 3 and 4 on the way to 1 which worked well. Direction out of 1 was my mistake on 2. Had a solid plan for 4 but didn’t execute it well after the attackpoint. After this I messed up 5 and 6. 7 was good and spiked which is somewhat positive. Stupid route choice to 9 which was me trying to not follow the other guys. I had a clean run from then on when I look back at it but I was struggling to run fast which is annoying.
RG:

1 PM

Running (Warm Down) 14:43 [2] 2.46 km (5:59 / km) +19m 5:46 / km
ahr:166 max:181 shoes: Inov8 X-Talon 225

Chilled out cool down with the lads.

10 PM

Stretching/Yoga 5:00 [0]

Friday May 3, 2019 #

Event: Irish Orienteering Championships

6 PM

Running (Warm Up) 11:20 [2] *** 1.59 km (7:08 / km) +23m 6:39 / km
ahr:141 max:169 rhr:56 shoes: Inov8 X-Talon 225

Orienteering race (IOC 2019) 14:15 [4] *** 2.84 km (5:01 / km) +7m 4:57 / km
ahr:178 max:199 spiked:17/18c shoes: Inov8 X-Talon 225

Pretty clean run today at the IOC sprint and I finished 3rd on M18 which I am really happy about. Made a mistake on number 1 as i didn’t plan quickly enough and so made stupid mistakes running into the courtyard straight out of the start then doubling back on myself. Apart from this the rest of my race was good. Hoping for a good middle distance tomorrow.

Running (Warm Down) 12:00 [2] 2.02 km (5:56 / km) +16m 5:43 / km
ahr:150 max:165 shoes: Inov8 X-Talon 225

WD with Aidan and Darragh. Hoping we all get selected for EYOC

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