Training Log Archive: AdamConwayIn the 31 days ending Dec 31, 2017:
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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 | Su | |||||||||||||||||||||||||||
Sunday Dec 31, 2017 #
Note
(rest day)
Saturday Dec 30, 2017 #
Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
New WU routine
12 PM
Orienteering race 36:27 [4] 6.16 km (5:55 / km)
Good long distance around a typical Belgium, flat area. The course had some nice long legs, as well as some technical-ish, short controls. Executed all legs pretty well, only hesitating a bit into #13 not seeing the veg-boundary. Solid race overall, feeling pretty good and splits showed I held good pace throughout.
Overall Results
The week was enjoyable training with the result not the main focus. Fitness on track, now need some super technical training in the spring!
Overall Results
The week was enjoyable training with the result not the main focus. Fitness on track, now need some super technical training in the spring!
Friday Dec 29, 2017 #
Orienteering race 31:40 [4] 6.22 km (5:05 / km)
Day 4 today was a typical, fairly long urban around a large housing estate and intricate town centre including some steep Dutch dykes. Good course with some detail but couldn't read half of it due to the rain and the plastic bag around the map. No big mistakes and flow was pretty good throughout. #4 I made a bad route choice and overshot a street I was supposed to go down, losing 30 seconds or more.
Results
Results
Thursday Dec 28, 2017 #
Orienteering race 45:34 [4] 7.0 km (6:31 / km)
Day 3 out of 5. Not great race today however felt physically great but bad navigation as well. Good start to the race but approaching our butterfly, I kept on over-shooting controls. Map scale 1:7,500 !
#12 I overshot by about 200m without knowing, not seeing a path at all and ran vaguely until I hit another path completely past the control!
#20 was also messy as I overshot a big clearing and mistook another one for it so was running round like a headless chicken and should have sensibly relocated.
Untidy day but some good technical navigation in the middle of the race.
#12 I overshot by about 200m without knowing, not seeing a path at all and ran vaguely until I hit another path completely past the control!
#20 was also messy as I overshot a big clearing and mistook another one for it so was running round like a headless chicken and should have sensibly relocated.
Untidy day but some good technical navigation in the middle of the race.
Wednesday Dec 27, 2017 #
Orienteering race 38:00 [4] 6.0 km (6:20 / km)
Day 2 of the Sylvester 5 Day. Nice middle distance in a sand dun-ish area with some vague but small bits of contour detail. Good course with only a minor error at number 2, overshooting due to not being used to the scale of 1:7500. Overall pretty satisfied with my race apart from the fact I MPed on a very unfair control site. Simply the two controls were on an exactly similar feature with in 100m of each other and similar codes, just not careful enough I guess. Good lesson there.
Tuesday Dec 26, 2017 #
Orienteering race 41:48 [4] 6.78 km (6:10 / km)
Day 1 of the Belgium Sylvester in nice, sandy and rough terrain. Ok run all round but some scrappy controls, number 1 being one of them. Only lost around 45 seconds but enough to be annoyed about. I circled around the control due to bad vegetation and brashing. Fairly nice terrain only complaint is that I was getting whipped in the face by branches every few seconds!
Monday Dec 25, 2017 #
Note
(rest day)
Merry Christmas to all and to all a good night
Sunday Dec 24, 2017 #
Note
(rest day)
Saturday Dec 23, 2017 #
10 AM
Orienteering 2:00:00 [4] 11.0 km (10:55 / km)
Technical training with Graham on Ash South, a nice contoury area with a good level of detail.
WU - 1km of running and drills
Middle distance course - 4km
Just practising fine navigation at a 9/10 pace, fairly scrappy, needing to work on looking up particularly in the control circle and some compass direction.
Brown only map - 3km
This was to practise looking for distinctive contour features and ignoring the unmarked, unnecessary ones. Good to see that contour work is good because no mistakes.
Line - 2km
Found it a bit hard sticking to the line because of vegetation but good to try to keep in contact with the map as much as I could.
WD and collecting controls - 1km
WU - 1km of running and drills
Middle distance course - 4km
Just practising fine navigation at a 9/10 pace, fairly scrappy, needing to work on looking up particularly in the control circle and some compass direction.
Brown only map - 3km
This was to practise looking for distinctive contour features and ignoring the unmarked, unnecessary ones. Good to see that contour work is good because no mistakes.
Line - 2km
Found it a bit hard sticking to the line because of vegetation but good to try to keep in contact with the map as much as I could.
WD and collecting controls - 1km
3 PM
Orienteering (Sprint) 20:23 [4] 3.61 km (5:39 / km)
Sprint training around Great Hollands. Always a great (see what I did there) area to go back to for sprint training. Format was o-intervals so nice physical exertion but also good route choice decisions etc.
Map
Map
Friday Dec 22, 2017 #
Running 37:00 [3] 6.3 km (5:52 / km)
Running a nice course with a map around Hankley sticking to the terrain as much as I could. It was heather, pine forest and sandy paths. Legs felt good but breathing was a bit rough. No stitch.
Thursday Dec 21, 2017 #
S&C (Strength & Conditioning) 30:00 [3]
Good core and muscle work with a range of challenging but enjoyable exercises.
C • S&C 1
Wednesday Dec 20, 2017 #
Running intervals (Night) 45:00 [3] 7.0 km (6:26 / km)
WU - Running
Intervals running around a loop doubling back halfway:
5 x 3 minutes running ~ 0.7km each with 60secs of jogging in between.
WD - Running
Felt pretty good despite having a rough cold.
Intervals running around a loop doubling back halfway:
5 x 3 minutes running ~ 0.7km each with 60secs of jogging in between.
WD - Running
Felt pretty good despite having a rough cold.
Tuesday Dec 19, 2017 #
MTB (Night) 35:00 [3] 10.0 km (3:30 / km)
Good, muddy bike home. Tough at some parts because of icy paths and mud.
Monday Dec 18, 2017 #
Running (Night) 50:00 [3] 8.7 km (5:45 / km) +200m 5:09 / km
Steady run home, good, solid pace throughout.
Sunday Dec 17, 2017 #
Orienteering race 47:49 [4] 6.8 km (7:02 / km) +200m 6:08 / km
SN Trophy at Ash Ranges. Nice area with some ok contour detail. Running blue for TD5 and distance and certainly got both.
No big errors. Number 6 was probably a route choice mistake, holding the path too long (40 seconds). One hesitation going into 11 and struggling up the hill out of it. Held a solid pace throughout the course. Good, all round race with not much to criticise other than the weather!
Ending up winning the course by just under 2 minutes.
Map
Results
No big errors. Number 6 was probably a route choice mistake, holding the path too long (40 seconds). One hesitation going into 11 and struggling up the hill out of it. Held a solid pace throughout the course. Good, all round race with not much to criticise other than the weather!
Ending up winning the course by just under 2 minutes.
Map
Results
Saturday Dec 16, 2017 #
10 AM
Running 1:00:00 [3] 6.4 km (9:22 / km)
Running around Arundel Estate with Emma, critiquing and helping me with my running. Good to talk about warming up and down and how my running style should be improved. Ending up cutting the session a bit short because I felt very queasy and just a bit ill, but still a good quality sesh.
6 PM
Orienteering race (Night) 12:30 [5] 2.78 km (4:30 / km)
Brighton City Race, guess what - in Brighton!
Nice short race in The Lanes, a small, technical part of the town. Knew it pretty well but not many navgiational errors. Only the route choice to number 13 was bad, only realising too late.
Came 2nd behind Stan but only 2 seconds ahead of Alex F so good runs by all.
Map
Results
Nice short race in The Lanes, a small, technical part of the town. Knew it pretty well but not many navgiational errors. Only the route choice to number 13 was bad, only realising too late.
Came 2nd behind Stan but only 2 seconds ahead of Alex F so good runs by all.
Map
Results
Friday Dec 15, 2017 #
6 PM
MTB 14:00 [2] 3.2 km (4:22 / km)
Very easy bike ride just to keep my muscles active. Keeping out of danger of injury from previous niggle.
Thursday Dec 14, 2017 #
4 PM
Gym 1:00:00 [3] 7.0 km (8:34 / km)
In the Gymn for some cross / indoor training
Ran on the treadmill for 7km. Spinning, 15mins, doing sprints and up hill climbs.
Good training variety through the winter.
Ran on the treadmill for 7km. Spinning, 15mins, doing sprints and up hill climbs.
Good training variety through the winter.
Wednesday Dec 13, 2017 #
Note
(injured) (rest day)
I feel a small pain in my Tibialis Anterior Ankle (the front of my ankle) but it isn't swelling or anything so I should be ok for the weekend.
Tuesday Dec 12, 2017 #
Running (Night) 22:00 [3] 4.0 km (5:30 / km)
Easy run round Blackheath getting some terrain in so a bit slow but felt fine.
Monday Dec 11, 2017 #
Note
(rest day)
Sunday Dec 10, 2017 #
Orienteering race 56:58 [3] 6.3 km (9:03 / km)
Nice slow, steady run round the Blue at St Leonard's Forest. No real mistakes throughout the course but couldn't get momentum through the terrain until around halfway. Didn't feel the greatest, I have to say mainly due to cold and wet conditions. Very muddy running along small paths so not great speed but some pine forest running was nice with ok flow. 2nd on Blue so decent run.
Map
Results to follow
Map
Results to follow
Saturday Dec 9, 2017 #
10 AM
Orienteering (SEJS Training) 2:00:00 [3] 9.6 km (12:30 / km)
SEJS Training at Epping Forest. Lovely runnable beech woodland with very leafy ground to run on. Some good contour detail but not much however good map to use.
Coach was the one and only Josh Jenner, along with Alex F as a partner.
2.8km - 28mins
Short legs, focusing on going straight and using my compass to a good extent. Went in a small group at first, separating after a bit. Felt good and getting direction and distance basically perfect sometimes using aiming off (probably should use this in racing a bit more).
2.11km
Longer legs, same concept just with longer legs. Got challenged by Josh to go as straight as I can and succeeded well, to my surprise, spiking one control after running straight on compass for 600m+ through rough forest.
Did some map memory as well.
1.28km
Corridor, always fun and helpful. We did some map memory around the contoury bits and compared compass bearings between the 3 of us.
Coach was the one and only Josh Jenner, along with Alex F as a partner.
2.8km - 28mins
Short legs, focusing on going straight and using my compass to a good extent. Went in a small group at first, separating after a bit. Felt good and getting direction and distance basically perfect sometimes using aiming off (probably should use this in racing a bit more).
2.11km
Longer legs, same concept just with longer legs. Got challenged by Josh to go as straight as I can and succeeded well, to my surprise, spiking one control after running straight on compass for 600m+ through rough forest.
Did some map memory as well.
1.28km
Corridor, always fun and helpful. We did some map memory around the contoury bits and compared compass bearings between the 3 of us.
1 PM
Orienteering (SEJS Training) 42:00 [3] 3.4 km (12:21 / km)
Classic clock relay in a pair with Olin, from SLOW. Nice, fast orienteering, only some bearings were not great but still fun, nonetheless.
Friday Dec 8, 2017 #
Note
(rest day)
Thursday Dec 7, 2017 #
MTB 35:00 [3] 10.0 km (3:30 / km)
Easy ride back home, not much climb, only some bits towards the end so tired me out a bit. Felt good only having trouble with a squeaky wheel.
Wednesday Dec 6, 2017 #
Running (Run Sqaud) 45:00 [3] 5.0 km (9:00 / km)
WU - 1km of running and dynamic drills, pretty standard stuff.
3km time trial - 12.51
According to my watch it was actually 3.22km so take off 30 seconds for an average "cooper run".
Sprints - Trying to catch up with the others running in a circle - 1km
WD
3km time trial - 12.51
According to my watch it was actually 3.22km so take off 30 seconds for an average "cooper run".
Sprints - Trying to catch up with the others running in a circle - 1km
WD
Tuesday Dec 5, 2017 #
Running intervals (Night) 45:00 [3] 3.1 km (14:31 / km)
Running round my rough garden with tough tussocks and hills. Each rep was around 310m so nice and short but x10 so decent sesh.
Times:
1.12
1.10
1.15
1.10
1.08
1.08
(backwards:)
1.15
1.12
1.12
1.10
Times:
1.12
1.10
1.15
1.10
1.08
1.08
(backwards:)
1.15
1.12
1.12
1.10
Monday Dec 4, 2017 #
7 PM
Running (Night) 1:06:00 [4] 11.73 km (5:38 / km) +200m 5:11 / km
Good run with Frank over Chantries and St Martha's hills. I always get a good work out with Frank. Thanks mate.
Sunday Dec 3, 2017 #
Orienteering race (Score) 56:00 [4] 7.7 km (7:16 / km)
SE Score Champs at Joydens Wood, DFOK. No offense to the club it was a pretty rubbish map. Nice score event though, made me think quite a lot so not great flow. Definitely felt worse than yesterday physically, probably just tiredness. Easy technicality so no mistakes other than overshooting some controls due to the scale being 1:7500, not great. Had fun but definitely didn't agree with the map in some places (not just me!).
Map
Results
Map
Results
Saturday Dec 2, 2017 #
10 PM
Orienteering race (Night) 40:33 [5] 6.2 km (6:32 / km) +110m 6:00 / km
Southern Night Champs at Penn Wood.
Great run, no real errors only losing approx. 45 seconds with some hesitations throughout the course (fairly major hesitation at #6) but nothing to worry about. Good feeling to get rid of the annoying navigational mistakes. Only note was that I caught up Frank at #7 however didn't get distracted (thankfully!) and saw that he had missed number 8 so carried on without any worry.
Nice to take the win at the end.
Map
Results
Great run, no real errors only losing approx. 45 seconds with some hesitations throughout the course (fairly major hesitation at #6) but nothing to worry about. Good feeling to get rid of the annoying navigational mistakes. Only note was that I caught up Frank at #7 however didn't get distracted (thankfully!) and saw that he had missed number 8 so carried on without any worry.
Nice to take the win at the end.
Map
Results
C • Me 1
Friday Dec 1, 2017 #
Running (Night) 29:00 [3] 4.31 km (6:44 / km)
Running round hilly parts of Blackheath with my Dad so first half was around 8 min/km but went map memory home 2nd half doing around 4.30 min/km. Thanks Dad!