Training Log Archive: AdamConwayIn the 31 days ending Aug 31, 2017:
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| 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 | Su | Mo | Tu | We | Th | |||||||||||||||
Thursday Aug 31, 2017 #
Note
(rest day)
Wednesday Aug 30, 2017 #
10 AM
Orienteering race 27:08 [5] 4.6 km (5:54 / km)
Nice long sprint in Southwick military base, Portsmouth. Some fairly runnable forest to start with, but mostly urban building and grass. Felt good and fairly intense opportunity to practice sprint-O. Made one significant directional mistake going to no. 13, losing 30 seconds. Misread the buildings that I thought looked similar.
First time to use Quickroute. It was very helpful to see my mistakes and where I lost time. For example, between 15 and 16 I slowed down mid-leg from 14km/h to 6km/h for 30m. I calculate this means I lost around 20 secs! Makes me think more about the impact of hesitations in sprint races.
Map:
http://ibb.co/kDtKXQ
First time to use Quickroute. It was very helpful to see my mistakes and where I lost time. For example, between 15 and 16 I slowed down mid-leg from 14km/h to 6km/h for 30m. I calculate this means I lost around 20 secs! Makes me think more about the impact of hesitations in sprint races.
Map:
http://ibb.co/kDtKXQ
Tuesday Aug 29, 2017 #
4 PM
MTB 15:00 [3] 4.0 km (3:45 / km)
Cycling along country roads, resting for school.
Sunday Aug 27, 2017 #
10 AM
Orienteering 2:00:00 [3] 7.5 km (16:00 / km)
Last day of the NOSE 4 day camp in the Jura. The half day included being paired up with my French friend & same age rival Mael Heretier to train with. The aim was set out a control while being hurried by the fact that the other person is waiting for you at the next checkpoint. We swapped this round each control. I ended up whacking my knee on a flat rock while falling downhill but the pain was only shock so no lasting damage. Phew!
Overall, this was the most technical training camp I've ever been on. The real deal! It was a lot of fun to train with an elite club with high standards.
Map:
http://ibb.co/ikfBwk
Overall, this was the most technical training camp I've ever been on. The real deal! It was a lot of fun to train with an elite club with high standards.
Map:
http://ibb.co/ikfBwk
C • Good 1
Saturday Aug 26, 2017 #
9 AM
Orienteering 40:00 [3] 4.0 km (10:00 / km)
Today we were in the northern part of the same area, doing an exercise called "Lapin Belge" or "Belgian Rabbit". No one is sure where the name came from but it is where you relocate and follow where the coach takes you then do the next two controls and come back, then that is repeated. We only did the blue course (below) because parking was not as planned. Nice, however, I've found sometimes I need to follow more where I run rather than over simplifying.
Map:
http://ibb.co/e2ntP5
Map:
http://ibb.co/e2ntP5
10 AM
Orienteering 1:00:00 [3] 2.2 km (27:16 / km)
Next was a 3-person [Harris] relay but at least one person stays in the center unless someone comes back (on your team). nice technical terrain, same though. :( Quite a few paths however I tried to get the technical, long controls:
Map:
http://ibb.co/iTcVp5
Map:
http://ibb.co/iTcVp5
4 PM
Orienteering 2:00:00 [3] 6.0 km (20:00 / km)
Afternoon session was a fun 2 man relay with a little twist: The two people have to role two dice and depending on the numbers, those are the controls they have to punch (old school punching). if you role the dice and the numbers are ones you've already done you have to do a forfeit (exercises(pull-ups etc.)). It was great fun, and you guessed it, it was MAP MEMORY!!
Friday Aug 25, 2017 #
8 AM
Orienteering 2:30:00 [3] 7.0 km (21:26 / km)
Today's morning session was on the same area as yesterday, but was a completely different style! Half of it was felled the other was like running through heaven yet both had a lot of paths.
I was partnered up with a coach called Jan and together we did a 5 km map memory, leg by leg and a 2km line. One large error on the line was because I wasn't paying attention to my direction (COMPASS). Good training session overall.
Map:
http://ibb.co/gTqoP5
I was partnered up with a coach called Jan and together we did a 5 km map memory, leg by leg and a 2km line. One large error on the line was because I wasn't paying attention to my direction (COMPASS). Good training session overall.
Map:
http://ibb.co/gTqoP5
11 AM
Orienteering 40:00 [3]
Next session was map memory focused and in the nice part of the forest. The aim was to get us to simplify and explain our plan for each leg (around 1km each loop). And I had to explain it in French! It was centered around the previous finish so you can get a measure of the terrain. No mistakes, just difficult to memorize everything and not have a map on the course to back you up!
Thursday Aug 24, 2017 #
2 PM
Orienteering 3:00:00 [3] 7.0 km (25:43 / km)
Just joined my around 35 orienteers from my French club, NOSE for an awesome 4 day training camp just north of Geneva, in France. The area today was really green and rocky but enjoyed it all the same. I did a few long-ish exercises such as corridor, line, and 3km normal orienteering. It was good terrain however vague in some places. Good start to some JWOC standard oreinteering!
Wednesday Aug 23, 2017 #
Running 16:00 [3] 3.0 km (5:20 / km)
Light running round a beautiful lake in the French Alps, Lac de Montriond.
https://www.valleedaulps.com/medias//images/info_m...
10 mins jogging, 6 mins striding out. Taking it easy before NOSE O training camp in the Jura mountains starting tomorrow.
https://www.valleedaulps.com/medias//images/info_m...
10 mins jogging, 6 mins striding out. Taking it easy before NOSE O training camp in the Jura mountains starting tomorrow.
Tuesday Aug 22, 2017 #
Note
(rest day)
On holiday
Monday Aug 21, 2017 #
Note
(rest day)
On holiday.
Sunday Aug 20, 2017 #
Orienteering race 27:55 [4] 2.9 km (9:38 / km)
Day 3 of the North West Cup just on the outskirts of Sestriere. The terrain today was very physical and I didn't feel on top form since the run / travelling by tourist train to the arena was extremely rushed. The course was in fairly open terrain but I still couldn't get some good speed throughout the beginning of the course. No mistakes but not satisfied overall.
Map:
https://ibb.co/cm89p5
Results:
http://www.northwestcup.it/gara3/20170820_classifi...
Map:
https://ibb.co/cm89p5
Results:
http://www.northwestcup.it/gara3/20170820_classifi...
Saturday Aug 19, 2017 #
10 AM
Orienteering race 26:44 [4] 3.5 km (7:38 / km)
Day 2 of North West Cup in Italy. Today went really well and I was very happy with my race. It was a nice middle distance with many short, technical legs on a very rocky and hilly area. No real errors only slowing down to attack the control correctly on the earlier legs. For the last 1/3 of the race, I was running with a Spanish 2003 kid who started 3 minutes ahead of me who was a pretty fast runner! I ended up winning today which I was really happy about considering it was M16.
Here is my map:
https://ibb.co/eBU46k
Results:
http://www.northwestcup.it/gara2/20170819_classifi...
Here is my map:
https://ibb.co/eBU46k
Results:
http://www.northwestcup.it/gara2/20170819_classifi...
9 PM
Orienteering race 7:48 [4] 1.1 km (7:05 / km)
Second race of the day. The night event tonight was in the town of Sestriere, where we are staying, so 1km run to the start from my bed! The course was very enjoyable and technical so there were a lot of very fast decision points. I came 2nd after Liam Thiels, Belgium. He did 6.56 but you can see his past results the days before! No prizes for tonight though ;(
Here is my map:
https://ibb.co/iaUOXQ
Results:
http://www.northwestcup.it/gara4/20170819_classifi...
Here is my map:
https://ibb.co/iaUOXQ
Results:
http://www.northwestcup.it/gara4/20170819_classifi...
Friday Aug 18, 2017 #
Orienteering race 46:26 [4] 4.7 km (9:53 / km)
Today was Day 1 of the Italian North West Cup around the France / Italy border.
The area for today's long distance was called Monti Della Luna which we think means "Mountain of the Moon"! That tells you something about the altitude! For good experience and courses I am doing M16 for the event.
My race went well overall but only the slopes knocked some of my bearings a bit. I was slightly hesitant into number 12 just trying to interpret the detail.
Map with drawn route:
https://ibb.co/jwLGz5
Resuts for today:
http://www.northwestcup.it/gara1/20170818_classifi...
The area for today's long distance was called Monti Della Luna which we think means "Mountain of the Moon"! That tells you something about the altitude! For good experience and courses I am doing M16 for the event.
My race went well overall but only the slopes knocked some of my bearings a bit. I was slightly hesitant into number 12 just trying to interpret the detail.
Map with drawn route:
https://ibb.co/jwLGz5
Resuts for today:
http://www.northwestcup.it/gara1/20170818_classifi...
Thursday Aug 17, 2017 #
Note
(rest day)
Wednesday Aug 16, 2017 #
Note
(rest day)
On holiday!
Tuesday Aug 15, 2017 #
11 AM
Orienteering race 20:40 [5] 3.1 km (6:40 / km)
Today was a great middle distance for Day 5. It was in extremely steep ski slopes but most of the course was contouring. There were 17 controls so compass was essential (Jim ;) )
I was really happy with the race; I made only one real mistake (30-40 seconds) by going round a large thicket the wrong way! Otherwise only a couple of hesitations made my total mistake time around 1 min. Today I was 2nd, 35 seconds behind Benjamin Wey :( but he is essentially Swiss No. 1 so I'm happy.
Came 3rd overall by fairly large gaps and satisfied with the week of great orienteering.
Individual results:
http://ocerdanya.clubcoc.cat/cat/r/
Overall results:
http://ocerdanya.clubcoc.cat/uploads/Resultats_TOT...
I was really happy with the race; I made only one real mistake (30-40 seconds) by going round a large thicket the wrong way! Otherwise only a couple of hesitations made my total mistake time around 1 min. Today I was 2nd, 35 seconds behind Benjamin Wey :( but he is essentially Swiss No. 1 so I'm happy.
Came 3rd overall by fairly large gaps and satisfied with the week of great orienteering.
Individual results:
http://ocerdanya.clubcoc.cat/cat/r/
Overall results:
http://ocerdanya.clubcoc.cat/uploads/Resultats_TOT...
Monday Aug 14, 2017 #
12 PM
Orienteering race 29:44 [4] 4.1 km (7:15 / km)
Day 4 of O'Cerdanya today was a long distance on fairly exerting terrain.
Only 1 error at number 2 due to vague path along a slope (approx. 30 seconds). I felt pretty good today but as we had some long path legs, the better runners on my course could catch up on some legs, something to work on.
Came 3rd today so fairly happy but tired even though Day 4!
Only 1 error at number 2 due to vague path along a slope (approx. 30 seconds). I felt pretty good today but as we had some long path legs, the better runners on my course could catch up on some legs, something to work on.
Came 3rd today so fairly happy but tired even though Day 4!
Sunday Aug 13, 2017 #
1 PM
Orienteering race 27:29 [4] 3.2 km (8:35 / km)
Today was Day 3 in runnable, semi-open forest.
It was a middle distance but not as technical as I would have wanted. Made a 3 minute mistake on number 6 (its the unknown curse of No. 6!) due to not clear attack-point off a stream,which I wasn't happy about. Otherwise a fairly steady race with only a couple of hesitations.
I came 5th today so not great overall.
It was a middle distance but not as technical as I would have wanted. Made a 3 minute mistake on number 6 (its the unknown curse of No. 6!) due to not clear attack-point off a stream,which I wasn't happy about. Otherwise a fairly steady race with only a couple of hesitations.
I came 5th today so not great overall.
Saturday Aug 12, 2017 #
10 AM
Orienteering race 23:54 [3] 3.3 km (7:15 / km)
Day 2 of O'Cerdanya in a nice open, fairly technical area.
The course was a solid middle distance but along a slope so pretty physical, great views though!
My race was ok, nothing special as I felt more tired than usual, I guess from the high altitude. I made a small mistake on my number 6 as the patches of white were fairly vague and I didn't see much difference between the open and forest.
I came 4th today now lying in 3rd overall.
The course was a solid middle distance but along a slope so pretty physical, great views though!
My race was ok, nothing special as I felt more tired than usual, I guess from the high altitude. I made a small mistake on my number 6 as the patches of white were fairly vague and I didn't see much difference between the open and forest.
I came 4th today now lying in 3rd overall.
3 PM
Orienteering 2:00 [2] 5.0 km (24 / km)
O-training session with French SE juniors who invited me join a post race re-run and analysis of Day 1 long distance. All of the M14s, including me, jogged round most of the course and the coach set some extra route choices. All in Franglais, of course! Good fun.
C • Jog 6
Friday Aug 11, 2017 #
12 PM
Orienteering race 41:19 [4] 4.5 km (9:11 / km)
Day 1 of O'Cerdanya 5 Days in the French and Spanish Pyrenees.
The area was really steep and I had to watch my ankles because of massive boulder fields!
My run went pretty smooth only with a slight hiccup at control number 1, not having a clear attack point along a path. Approx. 1 min error.
I came 3rd after Benjamin Wey from Switzerland and my friend, Mael Heretier from Saint-Etienne.
The area was really steep and I had to watch my ankles because of massive boulder fields!
My run went pretty smooth only with a slight hiccup at control number 1, not having a clear attack point along a path. Approx. 1 min error.
I came 3rd after Benjamin Wey from Switzerland and my friend, Mael Heretier from Saint-Etienne.