Training Log Archive: AdamConwayIn the 30 days ending Apr 30, 2019:
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Tuesday Apr 30, 2019 #
Gym 45:00 [4] 2.0 km (22:30 / km)
Monday Apr 29, 2019 #
Note
(rest day)
Sunday Apr 28, 2019 #
Orienteering race 55:42 [4] 7.3 km (7:38 / km)
Got a good, fast start without any mistakes. The long leg hit me and I got stuck in some rough light green so switched to running around through some small fields which seemed like a wiser route choice. Made a minute error at #8 just having to check every other boulder in the boulder field.
Finished well whilst not being too tired at the end. Pulled up 23 places, so happy with both races this weekend.
Saturday Apr 27, 2019 #
Orienteering race 27:50 [5] 5.0 km (5:34 / km)
Felt OK starting off and chose a good route to #1. Caught up a few places on the run out and the path run to #1, and carried on to catch people up until around control 7.
Ended up overtaking 81 people bringing our team up to 26th. No mistakes and was pretty fast, only 1min behind the leaders' time.
Next run in the main race tonight, leg 3 @ 6km, around midnight.
http://online.10mila.se
Friday Apr 26, 2019 #
Note
(rest day)
Thursday Apr 25, 2019 #
MTB 1:30:00 [4]
Lovely time of year to be out in the forest, with everything fresh & green.
Wednesday Apr 24, 2019 #
Running 35:51 [3] 6.5 km (5:31 / km)
Tuesday Apr 23, 2019 #
Note
(rest day)
Monday Apr 22, 2019 #
Running warm up/down 1 [3]
Orienteering race 27:00 [4] 5.0 km (5:24 / km)
M48- first leg was very fast, but legs felt tired from the previous days so couldn't keep up with some others. Had a good tussle with Sivert and ended up 45s in front by the end. Good fun and nice area to end the event.
Sunday Apr 21, 2019 #
Running warm up/down 25:00 [3] 1.5 km (16:40 / km)
Orienteering race 48:34 [5] 9.8 km (4:57 / km)
Good solid run and happy with my performance. No mistakes and I think I took good route choices for the long legs. Lost some time just to pure running speed on the long path runs but still did pretty well compared to some others. 3rd overall I think, so very happy with the result with consistent runs each day.
Saturday Apr 20, 2019 #
Running warm up/down 25:00 [3] 1.5 km (16:40 / km)
Orienteering race 27:34 [5] 4.9 km (5:38 / km)
Good result, solid run. Made 30 secs error at #16 and the last section slowed up with a stitch. Kept a good pace up the hills for most of the race. Warming up my back was a bit painful, so need to watch that & stretch for tomorrow. Happy to get in the top 3 today.
Friday Apr 19, 2019 #
Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
Orienteering race 14:24 [5] 3.34 km (4:19 / km)
Seems like from my watch I ran the optimum routes for most of the legs, so time lost was mainly on running speed which wasn't fast enough for the simple type of course. Looks like I made a route choice error on #6 where I went north of the building. I was expecting a long leg or some traps which never came, so perhaps held a bit back in reserve.
Thursday Apr 18, 2019 #
Running 30:00 [4] 1.5 km (20:00 / km)
Wednesday Apr 17, 2019 #
MTB 3:00:00 [3]
Tuesday Apr 16, 2019 #
Orienteering 15:00 [2] 1.5 km (10:00 / km)
Orienteering 26:01 [4] 3.8 km (6:51 / km)
Monday Apr 15, 2019 #
Running 23:39 [3] 4.0 km (5:55 / km)
Sunday Apr 14, 2019 #
Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
Orienteering race 50:54 [5] 6.8 km (7:29 / km)
Good race overall, only losing some time at #3, being dragged off line and having to relocate on a thin reentrant. Lost around 1.45min and could easily have been more. Very happy with the result of 3rd equal amongst the top Norwegian runners, and shows seconds do count!
Results
Map
Saturday Apr 13, 2019 #
Running warm up/down 20:00 [3] 1.0 km (20:00 / km)
Orienteering race 36:42 [5] 5.0 km (7:20 / km)
Great start, nailing the long techical leg to #1 and preceding to hit the next few cleanly. Everything was great until #6, where I lost 2 mins not having a clear attackpoint and getting confused between similar knolls. Ended up ~1.50 mins behind the leader so pretty annoyed at myself for the error, but otherwise happy.
Results
Map
Friday Apr 12, 2019 #
Note
(rest day)
Thursday Apr 11, 2019 #
Running warm up/down 20:00 [2] 1.6 km (12:30 / km)
Orienteering race (Sprint) 21:45 [4] 4.0 km (5:26 / km)
Very deep snow in places off the roads (up to 40cm) which was novel for a sprint. So running with flats was very slippery, making me fall over and break my compass. Not good! :D
Time for a day off.
Wednesday Apr 10, 2019 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
Orienteering 1:15:00 [3] 8.5 km (8:49 / km)
Felt good physically, and navigation was pretty good. One 1min error coming off the hill to #19, drifting west towards #4, staying high on the faster, nicer terrain.
Map:
https://woc2019.no/files/training/WOC2019_training...
Tuesday Apr 9, 2019 #
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
Orienteering 45:00 [2] 3.5 km (12:51 / km)
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
Orienteering race 16:51 [4] 3.5 km (4:49 / km)
Nice and fast sprint race, with an interesting mix of urban apartment blocks and steep forest. A good warm-up in and set off at a smart pace. Started off first with no-one around in the terrain. Made approx 30 secs worth of errors & hesitations.
Ended up 2nd behind a lad from Oppsal running on his local neighbourhood terrain, and ahead of some other prominent names.
Results
Monday Apr 8, 2019 #
Running 10:00 [3] 1.0 km (10:00 / km)
Orienteering 1:06:12 [3] 8.0 km (8:17 / km)
Sunday Apr 7, 2019 #
Running warm up/down 15:00 [3] 1.2 km (12:30 / km)
Orienteering race 47:23 [4] 6.9 km (6:52 / km)
Started off well, and finished steady. Didn't lose much time navigationally, max 1min from hesitations. No major mistakes and kept a smooth pace throughout. Came 6th today but only 1.22 down on second place, so we were all packing it in at the top. Solid run, which was the aim, so pretty happy.
Results
Map
Saturday Apr 6, 2019 #
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
Orienteering 27:36 [4] 4.5 km (6:08 / km)
Team of 4, run over 3 legs. Ran last leg for Kongsberg OL 1.
Not the best start for our first leg runner, but luckily Andreas the faster of our two 2nd leg runners brought us up from 18th to 10th. I started out nearly 5 mins behind the leader, and aimed to spike every control. Made no mistakes, and caught the leading pack. Only bad thing was I then got a stitch 3 legs before the end, so couldn't overtake during the final section. Kept up with them to the finish, came in 6th, only 30s behind the leader.
Good, solid run, happy with that, seemed to work out great!
Results
Map
Friday Apr 5, 2019 #
Note
(rest day)
Thursday Apr 4, 2019 #
Running 52:37 [3] 9.6 km (5:29 / km)
Wednesday Apr 3, 2019 #
Running 1:00:00 [4] 8.5 km (7:04 / km)
2km WU + dynamics
10 x 1min ~ 330m
5 x 100m fast strides
1km WD
Tuesday Apr 2, 2019 #
Swimming 20:00 [3]
5.06, 5.07
Gym 25:00 [3] 1.0 km (25:00 / km)
Monday Apr 1, 2019 #
Note
(rest day)