Training Log Archive: AdamConwayIn the 30 days ending Jun 30, 2018:
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| 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 | Fr | Sa | |||||||||||||||||||||||||
Saturday Jun 30, 2018 #
Orienteering long 2:40:00 [2] 10.0 km (16:00 / km) +500m 12:48 / km
Saunders Lakeland Mountain Marathon Day 1 - Lake District
Harter Fell class, but made up our own route to return to the car park.
Slow & easy, but very enjoyable outing on the open fells over Grasmere. Very hilly with 15m contours on a 1:25,000 map. As YBT tomorrow, took it easy at a walk/jog. Enjoyable with Dad all the way, keeping a steady pace, with stops for elevenses & lunch with a view. Felt fine at the end.
Harter Fell class, but made up our own route to return to the car park.
Slow & easy, but very enjoyable outing on the open fells over Grasmere. Very hilly with 15m contours on a 1:25,000 map. As YBT tomorrow, took it easy at a walk/jog. Enjoyable with Dad all the way, keeping a steady pace, with stops for elevenses & lunch with a view. Felt fine at the end.
Friday Jun 29, 2018 #
Note
(rest day)
Thursday Jun 28, 2018 #
Running (Track) 1:30:00 [4] 5.1 km (17:39 / km)
WU - 2 x 400m + Dynamics
3 x 1000m @~ 3.20
Felt good, using others for pacing as getting used to long intervals on track.
Reaction runs - 10 x 25m
Fast reactions but not so fast sprinting.
Clock relay - 2 x 100m sprints
WD - 2 x 400m jog
3 x 1000m @~ 3.20
Felt good, using others for pacing as getting used to long intervals on track.
Reaction runs - 10 x 25m
Fast reactions but not so fast sprinting.
Clock relay - 2 x 100m sprints
WD - 2 x 400m jog
Wednesday Jun 27, 2018 #
Running race (Trail) 22:14 [5] 5.0 km (4:27 / km) +200m 3:42 / km
"Harder than Snails" 5km race - North Downs trail run over Chantries and St Martha's Hill.
Good WU - normal set.
Felt great starting, using others for pacing and was 3rd climbing the steep hill up to the top of St Martha's at halfway. Ended up winning the 5km race by 3mins but wasn't much competition my age. Last kilometre I thundered down doing around 3min/km.
WD - Jog back to car.
Results:
https://www.athlinks.com/event/241476/results/Even...
Good WU - normal set.
Felt great starting, using others for pacing and was 3rd climbing the steep hill up to the top of St Martha's at halfway. Ended up winning the 5km race by 3mins but wasn't much competition my age. Last kilometre I thundered down doing around 3min/km.
WD - Jog back to car.
Results:
https://www.athlinks.com/event/241476/results/Even...
Tuesday Jun 26, 2018 #
3 PM
MTB 5:00 [3] 2.0 km (2:30 / km)
WU - Cycle to the Downs Link
4 PM
MTB 19:26 [5] 8.0 km (2:26 / km)
Triathlon bike training: 8km sprint from Cranleigh to Bramley
5 PM
MTB 25:00 [3] 5.0 km (5:00 / km)
WD - Cycle home
Monday Jun 25, 2018 #
Running 1:05:00 [3] 9.7 km (6:42 / km)
Long one, running to Albury, Shere and back. Felt good, breathing being a bit heavier than usual as still feeling effects from hayfever.
Sunday Jun 24, 2018 #
Orienteering race 27:28 [5] 4.0 km (6:52 / km)
French Relay Championships - Vercors
Ran with my fellow NOSE M16s, Simon and Mael. All of us had great, solid runs @ 27 mins each, just 10-20 secs errors here or there. I started to get a bit of hayfever before the race, but that subsided after taking some anti-histamines :) Felt good around the course, hills being the main challenge as the event was centred on a steep ski slope. I increased our lead on Leg 2, but we were pipped at the end by the top French runner Basille Basset, running for ASUL. So silver medal this year by only 30 secs, gold will surely be ours next year!
Ran with my fellow NOSE M16s, Simon and Mael. All of us had great, solid runs @ 27 mins each, just 10-20 secs errors here or there. I started to get a bit of hayfever before the race, but that subsided after taking some anti-histamines :) Felt good around the course, hills being the main challenge as the event was centred on a steep ski slope. I increased our lead on Leg 2, but we were pipped at the end by the top French runner Basille Basset, running for ASUL. So silver medal this year by only 30 secs, gold will surely be ours next year!
Saturday Jun 23, 2018 #
Orienteering race 1:06:44 [4] 7.7 km (8:40 / km)
French Long Distance Championships - Vercors, French Alps
Good, lengthy warm-up before my start which helped me get rid of a stitch when I got it soon into the course. Felt great otherwise, altitude not being a problem. Navigation was a tiny bit scrappier than I would have liked - lost maybe 2mins in total due to around 4 small errors. Monster leg 3-4 @ 2.4km took 19 mins!
Map: https://ibb.co/iVt3n8
Good, lengthy warm-up before my start which helped me get rid of a stitch when I got it soon into the course. Felt great otherwise, altitude not being a problem. Navigation was a tiny bit scrappier than I would have liked - lost maybe 2mins in total due to around 4 small errors. Monster leg 3-4 @ 2.4km took 19 mins!
Map: https://ibb.co/iVt3n8
Friday Jun 22, 2018 #
Note
(rest day)
Thursday Jun 21, 2018 #
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
WU at District sports.
Running race 2:21 [5] 0.8 km (2:56 / km)
Happy with 2:21 for 800m against some county level athletes. Started off very quickly but settled down to stay with the 2nd place runner. Second lap was a killer, managed to keep my speed but didn't have enough to sprint to the finish.
Wednesday Jun 20, 2018 #
Running (Run Squad) 45:00 [5] 4.0 km (11:15 / km)
WU - 4 laps of ~250m
To practice using others as a mental help, we were in groups of 3, taking it in turns to lead while the others follow behind.
- 5 x 45secs,
- 2min, 1min, 30secs
- 2 x 500m cross country with hills.
WD - 200m jog.
To practice using others as a mental help, we were in groups of 3, taking it in turns to lead while the others follow behind.
- 5 x 45secs,
- 2min, 1min, 30secs
- 2 x 500m cross country with hills.
WD - 200m jog.
Tuesday Jun 19, 2018 #
MTB 1:02:32 [3] 13.5 km (4:38 / km)
Long bike ride to Winterfold and back. Tried to find some MTB trails but failed so just turned back.
Monday Jun 18, 2018 #
Running 20:36 [4] 4.0 km (5:09 / km)
Usual Green Lane loop - 4km
Sunday Jun 17, 2018 #
11 AM
Orienteering race 15:50 [4] 2.8 km (5:39 / km)
Orange course, Leg 2 for GO Bananas 1 junior team, running with Tina & Ellie.
12 PM
Orienteering race 43:00 [4] 6.0 km (7:10 / km)
SE Relays - Holmbush Country Park
Good run on Short Blue, felt surprisingly strong after running Orange earlier for our junior team. Solid run, losing time only to silly route choice errors. My compass direction out of #12 was a bit off but relocated quickly and compensated for sprinting down the road to attack #13.
Good run on Short Blue, felt surprisingly strong after running Orange earlier for our junior team. Solid run, losing time only to silly route choice errors. My compass direction out of #12 was a bit off but relocated quickly and compensated for sprinting down the road to attack #13.
Saturday Jun 16, 2018 #
10 AM
Orienteering race (Sprint) 18:30 [5] 3.5 km (5:17 / km)
SE Sprints - Olympic Park residential area.
Good warm-up, trying to add more sprints to get my heart rate up. Felt alright going round, but a little sluggish with simple navigation. Made the mistake of slowing down & stopping at what looked like a timed out road crossing, with two close controls. I even pressed the button and waited for the green man!! Lost around 30-45 seconds total, but a lesson to learn, hmm.
Good warm-up, trying to add more sprints to get my heart rate up. Felt alright going round, but a little sluggish with simple navigation. Made the mistake of slowing down & stopping at what looked like a timed out road crossing, with two close controls. I even pressed the button and waited for the green man!! Lost around 30-45 seconds total, but a lesson to learn, hmm.
2 PM
Orienteering race (Sprint) 16:00 [5] 2.2 km (7:16 / km)
SE Sprints - Olympic Park residential area: Final
A more technical area for the afternoon. This suited me better as I could get the nav right and keep my speed. Felt great, getting a good warm-up from the previous race. No mistakes, only missing an alley by 10m and having to run back. Frank started 1min behind me but messed up, however it still spurred me on.
A more technical area for the afternoon. This suited me better as I could get the nav right and keep my speed. Felt great, getting a good warm-up from the previous race. No mistakes, only missing an alley by 10m and having to run back. Frank started 1min behind me but messed up, however it still spurred me on.
Friday Jun 15, 2018 #
Note
(rest day)
Thursday Jun 14, 2018 #
Running 1:16:24 [3] 14.0 km (5:27 / km)
Long one around Winterfold, running home from school.
Felt good and steady, getting a small stitch at the end from drinking water halfway.
Felt good and steady, getting a small stitch at the end from drinking water halfway.
Wednesday Jun 13, 2018 #
Running (Run Squad) 50:00 [5] 3.0 km (16:40 / km)
Run Squad
WU - 4 x 250m laps
Fartlek: 10 x varied intervals (grass track times varying from 20secs to 2min 30)
4 x 15secs sprints
WD - Stretching
WU - 4 x 250m laps
Fartlek: 10 x varied intervals (grass track times varying from 20secs to 2min 30)
4 x 15secs sprints
WD - Stretching
Tuesday Jun 12, 2018 #
Running 20:00 [3] 2.4 km (8:20 / km)
WU - Testing the distance.
Running 9:21 [5] 2.4 km (3:54 / km)
1.2km solo tempo run along an old railway line and back. Time trial for the Hever Castle Triathlon. Felt good, only getting a small stitch 1/4 the way in.
Monday Jun 11, 2018 #
Running 20:00 [4] 3.5 km (5:43 / km)
Running home from the bus stop.
Running 35:00 [4] 6.8 km (5:09 / km)
Long jog around Blackheath and Farley Green woods. Felt good but a little stiff as longer warm-up would have been better.
Sunday Jun 10, 2018 #
Note
(rest day)
Saturday Jun 9, 2018 #
Orienteering (SEJS) 3:00:00 [3] 10.0 km (18:00 / km)
SEJS training at Wormley & Derry's Wood
WU - 1km jog.
2.8km Straight - Corridor exercise that tested compass use over a long distance.
2.0km - Contouring.
1.2km - Compass + Pacing
3.8km - Peg Relay
WD - 2km
WU - 1km jog.
2.8km Straight - Corridor exercise that tested compass use over a long distance.
2.0km - Contouring.
1.2km - Compass + Pacing
3.8km - Peg Relay
WD - 2km
Friday Jun 8, 2018 #
MTB 49:28 [3] 11.0 km (4:30 / km)
Mountain bike ride around Winterfold and Blackheath. Felt good and steady.
Thursday Jun 7, 2018 #
Running 19:30 [4] 4.0 km (4:53 / km)
Short tempo run round Green Lane loop.
Felt good apart from a small stitch coming in halfway through.
Felt good apart from a small stitch coming in halfway through.
Wednesday Jun 6, 2018 #
Running 45:00 [4] 3.0 km (15:00 / km)
Run Squad
WU - 3 x 250m reps, dynamic stretching
90 secs x 2 @ 9/10
60 secs x 4
30 secs x 4
15 secs x 4
WD - 4 x 250m reps
- Light jogging
WU - 3 x 250m reps, dynamic stretching
90 secs x 2 @ 9/10
60 secs x 4
30 secs x 4
15 secs x 4
WD - 4 x 250m reps
- Light jogging
Tuesday Jun 5, 2018 #
Running 46:23 [3] 9.0 km (5:09 / km)
Long-ish one around Blackheath.
Monday Jun 4, 2018 #
Note
(rest day)
Sunday Jun 3, 2018 #
Orienteering race 52:10 [3] 6.4 km (8:09 / km)
Alta 2 Days event - Day 2 Long Distance
Solid and steady run, taking it easier than yesterday. It was a chasing start and I was 2 mins behind the 2 leaders, so I ended up on my own the whole way. I decided to relax & enjoy the terrain, appreciating the chance to run above the Arctic Circle! Awesome couple of days, thanks to Alta OL.
Solid and steady run, taking it easier than yesterday. It was a chasing start and I was 2 mins behind the 2 leaders, so I ended up on my own the whole way. I decided to relax & enjoy the terrain, appreciating the chance to run above the Arctic Circle! Awesome couple of days, thanks to Alta OL.
Saturday Jun 2, 2018 #
Orienteering race 32:09 [4] 4.3 km (7:29 / km)
Alta 2 Days event - Day 1 Middle Distance
Great time in Alta - Northern Norway. Lovely runnable terrain with solid navigation, nailed every control with good precision. Running at a fast pace to practice middle distance racing. Felt good, with no problems and a thorough warm-up.
Great time in Alta - Northern Norway. Lovely runnable terrain with solid navigation, nailed every control with good precision. Running at a fast pace to practice middle distance racing. Felt good, with no problems and a thorough warm-up.
Friday Jun 1, 2018 #
Running 30:00 [3] 5.0 km (6:00 / km)
Easy run, great views over Tromsø. Up a steep hill from the fjord, around the lake Prestvannet and back, feeling great with no problems.