Training Log Archive: AdamConwayIn the 30 days ending Nov 30, 2017:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
MTB (Night) 1:15:00 [4] 13.6 km (5:31 / km)
Lovely ride round Blackheath and surrounding area in the dark. Got lost but that's all part of the fun!
Wednesday Nov 29, 2017 #
Running 19:46 [5] 3.8 km (5:12 / km)
Nice speed session as Run Squad cancelled. ;(
Felt good but only getting a stitch right at the end.
Felt good but only getting a stitch right at the end.
Tuesday Nov 28, 2017 #
Note
(rest day)
Monday Nov 27, 2017 #
Running 1:15:00 [3] 14.2 km (5:17 / km)
Running home from school around Winterfold and Blackheath. Got a bit lost in the dark on Winterfold so ended up doing 14km. Felt fine and good distance training.
Sunday Nov 26, 2017 #
Orienteering race 18:34 [4] 3.0 km (6:11 / km)
Middle Distance Day 2.
Good race, feeling nice running speed throughout the race, slowing down only a couple of times. Really dissapointed because number 1 was very messy and lost around 1.30 mins which could have got me 2nd place. Getting into the map not quick enough was the problem and not scanning the terrain at the beginning of the race.
Map
Results
Good race, feeling nice running speed throughout the race, slowing down only a couple of times. Really dissapointed because number 1 was very messy and lost around 1.30 mins which could have got me 2nd place. Getting into the map not quick enough was the problem and not scanning the terrain at the beginning of the race.
Map
Results
Saturday Nov 25, 2017 #
10 AM
Orienteering race 37:58 [4] 5.3 km (7:10 / km)
Day 1 Long Distance of the Ciudad Rodrigo at El Bodon, Spain.
Great runnable terrain with a bit of vegetation but not much to slow your running. Very enjoyable but not the best of runs as a bit scrappy getting used to this new type of very fast, technical terrain. Number 3 and 7 lost a lot of time as compass direction and distance judgment just went out of the window.
Not happy as I know I should work on these small mistakes from now on.
Only 28 seconds behind the Spanish No. 1 M16 so good running overall.
Map
Results
Great runnable terrain with a bit of vegetation but not much to slow your running. Very enjoyable but not the best of runs as a bit scrappy getting used to this new type of very fast, technical terrain. Number 3 and 7 lost a lot of time as compass direction and distance judgment just went out of the window.
Not happy as I know I should work on these small mistakes from now on.
Only 28 seconds behind the Spanish No. 1 M16 so good running overall.
Map
Results
Friday Nov 24, 2017 #
Note
(rest day)
Thursday Nov 23, 2017 #
9 AM
MTB 38:14 [3] 8.88 km (4:18 / km)
Cycling to school for progress day (basically a day off).
11 AM
MTB 39:25 [3] 8.84 km (4:28 / km)
Cycled the same way back, along an old railway line. Easy but pushed up the last hills. Pretty dead by the end but nice ride (Apart from the fact I got absolutely soaked with mud by the end!).
Wednesday Nov 22, 2017 #
Running (Run Sqaud) 45:00 [4] 4.0 km (11:15 / km)
Good session with a lot of tough but nicely physical intervals around football grounds.
WU - Felt ok but not amazing
5 x 200m sprints
(Twice)
6 x 80m sprints at 100%; absolutely dead.
WD - Legs feeling like jelly but enjoyed it nonetheless.
WU - Felt ok but not amazing
5 x 200m sprints
(Twice)
6 x 80m sprints at 100%; absolutely dead.
WD - Legs feeling like jelly but enjoyed it nonetheless.
Tuesday Nov 21, 2017 #
MTB (Night) 42:05 [4] 10.2 km (4:08 / km)
MTB around tough Blackheath and Albury. Good strength training
Monday Nov 20, 2017 #
Running 21:36 [3] 4.0 km (5:24 / km)
Nice loop around roads and sandy tracks.
Sunday Nov 19, 2017 #
Orienteering race 24:01 [5] 3.9 km (6:09 / km)
British Schools Champs at New Beechenhurst.
Good race with minimal time loss so I am fairly happy. Only real time lost was attacking number 8, losing around 20-30 seconds due to not clear attackpoint off the path. Some parts i lost time just due to terrain runnability being low so not the best around number 6 and 10.
Well done Jim and Joe for good runs and a healthy competition!
Map and route
Good race with minimal time loss so I am fairly happy. Only real time lost was attacking number 8, losing around 20-30 seconds due to not clear attackpoint off the path. Some parts i lost time just due to terrain runnability being low so not the best around number 6 and 10.
Well done Jim and Joe for good runs and a healthy competition!
Map and route
Saturday Nov 18, 2017 #
11 AM
Orienteering (SEJS Training) 3:00:00 [3] 9.0 km (20:00 / km)
SEJS Training at Ambersham. Nice terrain but fairly thick with tough bracken.
WU
Contours - Felt pretty good over terrain as had no paths on the map! 3.5km
Route Choice - Fairly simple, just to decide how my own path to direct terrain ratio made it worth going round the paths or through the rough terrain, round on this type of area. 3.5km
Compass and pacing - Trying to use pacing but mainly took rough compass bearings throughout the course. 2km
WU
Contours - Felt pretty good over terrain as had no paths on the map! 3.5km
Route Choice - Fairly simple, just to decide how my own path to direct terrain ratio made it worth going round the paths or through the rough terrain, round on this type of area. 3.5km
Compass and pacing - Trying to use pacing but mainly took rough compass bearings throughout the course. 2km
2 PM
Orienteering 35:00 [3] 4.0 km (8:45 / km)
Clock relay running with Scarlett. Happy because we ended up winning even with having to a control twice by mistake! Easy navigation and no physical worries.
Friday Nov 17, 2017 #
Note
(rest day)
Thursday Nov 16, 2017 #
Running long (Night) 1:05:00 [3] 12.6 km (5:10 / km)
Running home from school around Winterfold. Got now a good long distance terrain / path run. Felt ok not great but good for the weekend.
Wednesday Nov 15, 2017 #
Running intervals 45:00 [4]
Run Squad session. Fast intervals around an astro-turf ground.
We did 4 reps of (2 x 4 x 150m) so:
4 laps of 150m at 7/10
then 4 laps of 150m at 8-9/10 (alternating)
and 4 of those reps.
Times:
2.35 (7/10)
2.12 (8/10)
2.22 (7)
2.10 (8) etc.
2.21
2.10
2.15
2.03
We did 4 reps of (2 x 4 x 150m) so:
4 laps of 150m at 7/10
then 4 laps of 150m at 8-9/10 (alternating)
and 4 of those reps.
Times:
2.35 (7/10)
2.12 (8/10)
2.22 (7)
2.10 (8) etc.
2.21
2.10
2.15
2.03
Tuesday Nov 14, 2017 #
6 PM
Orienteering (Night) 50:00 [3] 4.0 km (12:30 / km)
GO Bananas coaching and a bit of running. Set out controls and collected with a bit of orienteering coaching to do with night orienteering. Easy session so plan to make it up during the second half of the week.
Monday Nov 13, 2017 #
Running 21:00 [3] 3.9 km (5:23 / km)
Favorite run around Blackheath. Good recovery from the weekend.
Sunday Nov 12, 2017 #
Orienteering long 1:49:52 [4] 14.29 km (7:41 / km)
WCOC Copeland Chase Long-O at Threlkeld Common, Northern Lakes. 2 hour score around open fell. Freezing but brilliant. Nice clean race with good running for nearly 2 hours. In hindsight I could have mopped up 1-2 more controls and I made some not so great route choices. Well done to Sunley with race of the day!
Thanks to WCOC for a really great weekend.
Map and results to follow
Thanks to WCOC for a really great weekend.
Map and results to follow
Saturday Nov 11, 2017 #
Running 15:00 [3] 1.0 km (15:00 / km)
Louis's amazing warm-up with an extra team bonding session. It inspired me to greater heights.
11 AM
Orienteering 35:22 [3] 3.48 km (10:10 / km)
WCOC Training with the lads. Ran round keeping contact with the one and only Joe Hudd.
C • Lads 2
Orienteering 30:07 [3] 3.33 km (9:03 / km)
Talk-O with Joe H. 3km course, half talking each.
Orienteering 7:52 [4] 1.28 km (6:09 / km)
Head to head 1.2km course, just 12 secs down on Joe
Running 8:00 [2] 1.0 km (8:00 / km)
WD
Friday Nov 10, 2017 #
Note
(rest day)
Thursday Nov 9, 2017 #
MTB 19:00 [3] 4.5 km (4:13 / km)
Mountain Biking around Blackheath and small roads. Felt fine with no problems.
Wednesday Nov 8, 2017 #
Running (Run Squad) 45:00 [3] 5.0 km (9:00 / km)
Nice fast-paced session. 1km time trials at night around a football pitch.
Took turn with a guy called Max to lead as running in a pair.
1km Times:
4.34 (Max leading)
4.10 (Me leading)
4.29 (Max)
3.54 (Me)
WD running around and stretching, good to see how I can keep stamina at a fast pace.
Took turn with a guy called Max to lead as running in a pair.
1km Times:
4.34 (Max leading)
4.10 (Me leading)
4.29 (Max)
3.54 (Me)
WD running around and stretching, good to see how I can keep stamina at a fast pace.
Tuesday Nov 7, 2017 #
Running 1:05:00 [4] 12.0 km (5:25 / km)
Running home from school to get some miles in. Same route as last time, circling round Winterfold's terrain and rough paths. Felt pretty good as I started but ended up getting a stitch by the end so had to slow down a bit.
Monday Nov 6, 2017 #
Running 19:10 [4] 4.52 km (4:14 / km)
Running around Woking with The Frank T. Cheers for the speedy sesh but a bit shorter than planned. So plan to make it up tomorrow.
Sunday Nov 5, 2017 #
Orienteering race 56:41 [5] 8.0 km (7:05 / km)
November Classic / Southern Champs at Highland Water. Running M16A to prepare for longer distances next year.
Good race overall with a few hiccups in the first half of the race. Number 2 and 4 were fairly major mistakes (1.30 and 2mins errors) but also 6 was not clean. From the start, it was fairly technical so I wasn't straight into number 1. To number 2, I couldn't relate the contours to the ground clearly as well as not having a clear plan for the leg. Number 4 I didn't see the reentrant that the control was in so carried on through the flatter forest. I then circled round as my instinct said I had gone too far. I picked it up by the northern pointing reentrant.
2nd Half was very good and felt my orienteering momentum through the terrain. I got the last few detailed controls cleanly which is good at the end of the race.
Map
Results
Good race overall with a few hiccups in the first half of the race. Number 2 and 4 were fairly major mistakes (1.30 and 2mins errors) but also 6 was not clean. From the start, it was fairly technical so I wasn't straight into number 1. To number 2, I couldn't relate the contours to the ground clearly as well as not having a clear plan for the leg. Number 4 I didn't see the reentrant that the control was in so carried on through the flatter forest. I then circled round as my instinct said I had gone too far. I picked it up by the northern pointing reentrant.
2nd Half was very good and felt my orienteering momentum through the terrain. I got the last few detailed controls cleanly which is good at the end of the race.
Map
Results
Saturday Nov 4, 2017 #
Orienteering race 16:28 [5] 3.1 km (5:19 / km)
Southampton City Race around simple parks in the city centre. Nice run but didn't feel 100% running round the second half due to a stiff back. Nice clean run, waiting at the crossing point only for 1.25. Easy technicality so not difficult to run fast (sub 5min/km).
Map and route coming soon.
Results
Map and route coming soon.
Results
C • well 10
Thursday Nov 2, 2017 #
4 PM
MTB 27:46 [4] 9.5 km (2:55 / km)
Quick and fast bike ride home from school. Along the down link and rode fast but not too physically exerting.
Wednesday Nov 1, 2017 #
Running (Run Sqaud) 45:00 [3] 4.0 km (11:15 / km)
Run Squad at night with head torches.
WU Few laps of the football field and dynamic stretching.
3km Time trial - 13.10 (just over 3.17km by my watch). Equates to 12.27 for 3.0km
Take off 0.5 sec for each tight corner and 15 secs total because of darkness = 11.48 mins. All very approx. but gives a rough idea for 3km time trial.
WD 6 x 50m sprints and static stretching. Good session
WU Few laps of the football field and dynamic stretching.
3km Time trial - 13.10 (just over 3.17km by my watch). Equates to 12.27 for 3.0km
Take off 0.5 sec for each tight corner and 15 secs total because of darkness = 11.48 mins. All very approx. but gives a rough idea for 3km time trial.
WD 6 x 50m sprints and static stretching. Good session
C • Good 2