Training Log Archive: AdamConwayIn the 30 days ending Sep 30, 2017:
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Saturday Sep 30, 2017 #
10 AM
Orienteering race 10:47 [5] 2.1 km (5:08 / km)
British Sprints:
Good race overall, but not pushing myself 100& - saving myself for the finals! No real mistakes, only running past 6 a little bit. Otherwise pretty happy with my run.
Map:
http://ibb.co/gZQm5b
Good race overall, but not pushing myself 100& - saving myself for the finals! No real mistakes, only running past 6 a little bit. Otherwise pretty happy with my run.
Map:
http://ibb.co/gZQm5b
2 PM
Orienteering 12:08 [5] 2.4 km (5:03 / km)
Will upload anytime soon.
Friday Sep 29, 2017 #
Note
(rest day)
Thursday Sep 28, 2017 #
MTB 19:00 [3] 5.0 km (3:48 / km)
MTB over Blackheath / country roads. Taking it easy before the British.
Wednesday Sep 27, 2017 #
Running intervals 45:00 [4] 4.0 km (11:15 / km)
Speedy Run Squad session.
WU, dynamic stretching first then moved on to a session called "ladder". This is where we run a loop around 250m around a football pitch multiple times:
First lap 9/10
Next 2 laps, non-stop at 8/10
3 more laps at 7/10
Then 2 at 8/10
Then last lap at 9/10
0.34 ~ (mins)
1.20
2.00
1.30
0.32
WD: sprints, then jog, spints then jog, 3 times and stretching.
WU, dynamic stretching first then moved on to a session called "ladder". This is where we run a loop around 250m around a football pitch multiple times:
First lap 9/10
Next 2 laps, non-stop at 8/10
3 more laps at 7/10
Then 2 at 8/10
Then last lap at 9/10
0.34 ~ (mins)
1.20
2.00
1.30
0.32
WD: sprints, then jog, spints then jog, 3 times and stretching.
Tuesday Sep 26, 2017 #
4 PM
Running 15:22 [5] 3.1 km (4:57 / km)
GO Bananas physical training session around a 3km hilly loop of some of Newlands Corner. Felt fairly tight but not much warm up so room to improve there.
5 PM
Running 37:16 [4] 6.64 km (5:37 / km)
Running home from Guildford. Nice steady pace all the way. Nice running down the steep hills, not so much up them though!
Monday Sep 25, 2017 #
5 PM
Running 19:10 [4] 3.83 km (5:00 / km)
Quick speedy run around country roads and some terrain. Felt fine after the weekend.
Sunday Sep 24, 2017 #
Orienteering 20:00 [5] 4.34 km (4:36 / km)
JIRCs Relays at Blackheath
12 PM
Orienteering 10:00 [3] 1.8 km (5:33 / km)
Running home WD.
MTB 6 [3] 1.8 km (3 / km)
Cycling back. ;)
Saturday Sep 23, 2017 #
Orienteering race 37:11 [5] 5.3 km (7:01 / km)
JIRCs Individual on a very bracken-infested Winterfold. Nice but easy course so runnning played a big part. Lovely INFINITE road crossing time-out but only took 1.30 on it, probably should have taken more advantage of it. CoughJHcough5mins30. Only real mistake was losing 45 - 60 seconds on number 17 due to lack of concentration and small parallel error (platform instead of form line). Overall a good race and happy with 2nd place behind Joe.
Results:
https://www.southernnavigators.com/results-archive...
Map:
http://ibb.co/iSQ4g5
Results:
https://www.southernnavigators.com/results-archive...
Map:
http://ibb.co/iSQ4g5
C • 5:30 4
Friday Sep 22, 2017 #
Note
(rest day)
Thursday Sep 21, 2017 #
Running intervals 18:00 [4] 1.8 km (10:00 / km)
House relay with my Dad in tussocky 2 acre garden. 6 x 300m reps for one person but no times.
Good running practice for this weekend.
Good running practice for this weekend.
Wednesday Sep 20, 2017 #
Running 45:00 [4]
Week 2 session of Run-Squad. Warm up 2 laps of football pitch.
First exercise was sprint for 50m, jog for 25m and turn around, no rest do it again. Then rest for 30s. x 6 reps
Times (secs):
23, 23, 23, 24, 24, 23
Next some static stretching and some plyometrics (exercises designed to build up muscle strength by doing explosive movements e.g. jump squats, jumping high knees, etc.)
Then it was holding a plank then sprinting straight away. First rep was 30secs holding a plank, 45 then one minute, all with sprints after.
Good and tough session. Knackered but satisfied.
First exercise was sprint for 50m, jog for 25m and turn around, no rest do it again. Then rest for 30s. x 6 reps
Times (secs):
23, 23, 23, 24, 24, 23
Next some static stretching and some plyometrics (exercises designed to build up muscle strength by doing explosive movements e.g. jump squats, jumping high knees, etc.)
Then it was holding a plank then sprinting straight away. First rep was 30secs holding a plank, 45 then one minute, all with sprints after.
Good and tough session. Knackered but satisfied.
Tuesday Sep 19, 2017 #
Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
Navigational nightmare at Puttenham today. First exercise was blank map, mega naughty numbers in the forest. Messed up number 3 because there were around 4 depressions in the same area and with a blank map, that ain't so easy!
Next exercise was 3.0km corridor with two controls. Number 1 was in a 200m x 200m bracken jungle and eventually, after 10mins, I found it on the floor in a vague rabbit hole (as a depression). Number 2 was fine but running after a large mistake is always annoying.
Map 1:
http://ibb.co/hwEztk
Map 2:
http://ibb.co/d99SeQ
Next exercise was 3.0km corridor with two controls. Number 1 was in a 200m x 200m bracken jungle and eventually, after 10mins, I found it on the floor in a vague rabbit hole (as a depression). Number 2 was fine but running after a large mistake is always annoying.
Map 1:
http://ibb.co/hwEztk
Map 2:
http://ibb.co/d99SeQ
Monday Sep 18, 2017 #
Running 21:35 [5] 4.2 km (5:08 / km)
Nice short terrain run through sandy paths and pine forest.
Sunday Sep 17, 2017 #
Hiking 4:30:00 [3] 17.0 km (15:53 / km)
Day 2 of DofE expedition. Slightly hillier over Holmbury hill today, doing a large loop back to the start of the first day as our finish. Everybody was complaining their heads off about either how uncomfortable their legs felt, or how many blisters they had. On the other hand, I thought it was lovely and despite being moderately tired, I still enjoyed every second of it.
Saturday Sep 16, 2017 #
Hiking 5:00:00 [3] 19.0 km (15:47 / km)
Day 1 of our DofE qualifying expedition over nice, hilly countryside. Walk was ok, however some of my team members were a bit floppy by the end (of DAY 1!) I'm used to travelling so my bag didn't weigh as much as some, even when I was carrying a tent the whole way round!
Friday Sep 15, 2017 #
Note
(rest day)
Thursday Sep 14, 2017 #
4 PM
Running 47:09 [4] 8.73 km (5:24 / km)
Lovely run back from school. Felt great with only a small stitch halfway through.
Wednesday Sep 13, 2017 #
5 PM
Running intervals 45:00 [3]
New training session on grass track doing intervals. We gauged how our pace was and tested 7,8,9 / 10 of our ability. We put that into our intervals, increasing difficulty as we progressed.
{30secs of intensity 7
20secs of intensity 8
10secs of intensity 9}
x5 reps
{1min of intesity 7/10
30secs of intensity 9/10}
x2 reps
{1min of intesity 7/10
45secs of intensity 9/10}
x1 rep
{30secs of intensity 7
20secs of intensity 8
10secs of intensity 9}
x5 reps
{1min of intesity 7/10
30secs of intensity 9/10}
x2 reps
{1min of intesity 7/10
45secs of intensity 9/10}
x1 rep
Tuesday Sep 12, 2017 #
Orienteering 35:00 [3] 5.5 km (6:22 / km)
Light GO Bananas training, 10 controls around Stoke Park North map-memory. No mistakes only vegetation was really thick!
Monday Sep 11, 2017 #
MTB hills 30:00 [4] 7.0 km (4:17 / km)
Nice terrain and road mountain biking. Felt pretty good and I enjoy cross-training.
Sunday Sep 10, 2017 #
5 AM
Orienteering race 34:55 [5] 5.5 km (6:21 / km)
Peter Palmer Relays:
Lovely run. Really happy about my result (3rd leg 1). The course was nice but easy on Sutton Park as terrain was simple and fairly flat. Being night was fine as training beforehand helped to get used to it again.
Shout out to Dan Spencer for tanking it round 1 minute ahead of anyone.
Map:
http://ibb.co/naMLPF
Lovely run. Really happy about my result (3rd leg 1). The course was nice but easy on Sutton Park as terrain was simple and fairly flat. Being night was fine as training beforehand helped to get used to it again.
Shout out to Dan Spencer for tanking it round 1 minute ahead of anyone.
Map:
http://ibb.co/naMLPF
Saturday Sep 9, 2017 #
Orienteering race 21:46 [4] 3.0 km (7:15 / km)
London City Race in the Barbican is always tricky. Made one error going to 15, getting confused between levels and I missed a set of steps going down.
Nice to run on an unfamiliar area that is too difficult to comprehend!
Came 3rd today but not amazingly happy overall.
Map:
http://ibb.co/eXaPYa
My quickroute doesn't like my garmin because my route was skewiff.
Nice to run on an unfamiliar area that is too difficult to comprehend!
Came 3rd today but not amazingly happy overall.
Map:
http://ibb.co/eXaPYa
My quickroute doesn't like my garmin because my route was skewiff.
Friday Sep 8, 2017 #
Note
(rest day)
Thursday Sep 7, 2017 #
8 PM
Orienteering 38:05 [4] 6.7 km (5:41 / km)
Night training at Sheepleas in pitch black practising for Peter Palmers this weekend. Orienteered fine, only one real hesitation (number 6) due to vague attackpoint. Nice session to get back to night orienteering.
Map:
http://ibb.co/d5e9uF
I know the route isn't amazingly clear but it was the best I could do!
Map:
http://ibb.co/d5e9uF
I know the route isn't amazingly clear but it was the best I could do!
Wednesday Sep 6, 2017 #
5 PM
Running 16:51 [4] 3.9 km (4:19 / km)
Quick road run for my speed session of the week. Felt pretty good for high impact running.
Tuesday Sep 5, 2017 #
6 PM
Running 37:40 [4] 7.22 km (5:13 / km)
Nice hilly, long distance running over the North Downs.
Felt fine and recovered well when I got a stitch mid-run.
Felt fine and recovered well when I got a stitch mid-run.
Monday Sep 4, 2017 #
Note
(rest day)
Sunday Sep 3, 2017 #
11 AM
Orienteering race 18:25 [5] 2.5 km (7:22 / km)
First race of SE sprints in University of Sussex, Brighton. Doing M14-16 but only 4 competitors. Felt heavy running and had a stitch the entire way round. :(
One route choice error at number 8 (going left instead of right) and I made a 30 second parallel error on control 19 getting confused between similar-looking rows of houses.
Map:
http://ibb.co/bHPfDa
One route choice error at number 8 (going left instead of right) and I made a 30 second parallel error on control 19 getting confused between similar-looking rows of houses.
Map:
http://ibb.co/bHPfDa
2 PM
Orienteering race 21:25 [5] 2.7 km (7:56 / km)
Round 2 of SE sprints. A lot of steps for one area! There were quite a few traps on the course but I made good route choices. Felt tired after 1st race and definitely not 100%. Didn't make any mistakes, though and came 2nd overall behind Stan Heap. Nice sprint practice in race pressure.
Map:
http://ibb.co/bydU6v
Map:
http://ibb.co/bydU6v
Saturday Sep 2, 2017 #
Orienteering 1:10:00 [3] 6.6 km (10:36 / km)
O-Intervals on moorland terrain in Mid Wales. Area was fairly hilly and technical but running felt heavy as undergrowth and tussocks were difficult to run quickly through. Satisfied physically but technically not 100% as some errors occurred due to vague rocky slopes, looking for a boulder in boulder fields!
Focused on tough terrain running and scanning ahead to recognise large contour features as "remarkable features". All round, good training session to practice for JHI's.
Map:
http://ibb.co/huTbmv
Focused on tough terrain running and scanning ahead to recognise large contour features as "remarkable features". All round, good training session to practice for JHI's.
Map:
http://ibb.co/huTbmv
Friday Sep 1, 2017 #
8 AM
Hiking hills 5:00:00 [3] 12.0 km (25:00 / km)
Epic walk up Snowdon starting at Pen Y Pass. It's the 3rd of my 3 big walks this year, Scafell Pike was in April, Ben Nevis (straight after the Scottish 6 day!) now Snowdon. Raising money for a charity called Disability Challengers which helps my brother. Amazing views when we got to the top and nicely worn out by the end.