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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Running15 7:40:47 39.9(11:33) 64.21(7:11) 285
  Orienteering10 6:43:58 31.71(12:44) 51.03(7:55) 230
  MTB2 3:27:00 23.36(8:52) 37.6(5:30)
  S&C6 3:05:00
  Gym1 50:00 1.86(26:49) 3.0(16:40)
  Swimming1 45:00
  Plyometrics1 30:00 0.62(48:17) 1.0(30:00)
  Total32 23:01:45 97.46 156.84 515

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Wednesday Jan 31, 2018 #

Running (Run Squad) 10:00 [3] 0.5 km (20:00 / km)

WU and finding our cadence - strides per minute at a fast race pace.

Plyometrics (Run Squad) 30:00 [3] 1.0 km (30:00 / km)

High intensity, explosive exercises designed to strengthen leg muscles for a faster cadence. Felt pretty good even though some drills were pretty tough (high speed skipping!). Great to work on something relatively new but also important to know about.

Running (Run Squad) 5:00 [3] 0.5 km (10:00 / km)

Tried to increase our cadences and ran for 1 min to judge that.
WD

Tuesday Jan 30, 2018 #

Orienteering (Middle) 22:58 [4] 3.1 km (7:25 / km) +90m 6:28 / km

Beautiful orienteering around Winterfold, doing some techy, fast-paced Middle distance training. Focused on flow, map contact, compass work, micro-route choice and fast changes of direction. Felt pretty good, only a little tired in the 2nd half. One small error at #5 - 30 seconds - losing time in the control circle due to not following compass confidently all the way in.

Map

Monday Jan 29, 2018 #

Running hills (Terrain) 40:00 [3] 4.5 km (8:53 / km)

Drills, stretching - WU

3 x (10 x 50m) hill reps
(with 2 mins rest in between each set of 10.)

Really tiring but felt good at the end and enjoyed it.

WD - Running and Stretching, 1.5km

Sunday Jan 28, 2018 #

Orienteering race 32:31 [4] 4.5 km (7:14 / km) +140m 6:15 / km

Star Posts North, always a beautiful area to go back to. Did the Green course as still not wanting to recur the injury from before, and felt very little of it today. Lost some time (1min) at #3 from inaccurate navigation into the control from the path, getting a bit distracted by the annoying mountain bikers.
Lovely course, great (but simple) terrain and felt pretty good, apart from going up the hills! 1st on the Green overall @ 7 mins/km so happy enough.

Map

Saturday Jan 27, 2018 #

Running 33:04 [3] 5.3 km (6:14 / km) +165m 5:24 / km

Nice steady run with Dad around chalky Newlands Corner and sandy St Martha's Hill. Some pretty steep inclines and felt pretty OK climbing the hills.

Friday Jan 26, 2018 #

MTB 42:00 [3] 9.6 km (4:22 / km)

Nice steady long-ish one. Felt pretty good even in the mud, but felt some stiffness in the legs so should have done a bit more warm-up.

Thursday Jan 25, 2018 #

Gym 50:00 [4] 3.0 km (16:40 / km)

Doing a tough session in the Gymn using different types of equipment. Tried to do intervals on some things like the rowing machine but a solid 3km run on the treadmill.

Wednesday Jan 24, 2018 #

Running (Run Squad) 45:00 [3] 5.11 km (8:48 / km)

WU 4 x 100m

3 mins - 0.59km Just a simple 3min run as part of our warm up.
2.30mins - 0.63km Progressive run, increasing intensity going round each corner or the astro-turf.
3 mins - 0.65km Relay making us sprint and change speed rapidly and good interval training.
3mins - 0.63km Same type as progressive run before
2.30 mins - 0.66km Just a 9/10 run doing 5 laps at a solid fast speed.
1.52mins - 0.4km Sprinting in a circle going at 10/10 pace. Fun stuff.

WD - 0.5km

Tuesday Jan 23, 2018 #

Running (GO Bananas) 15:00 [4] 1.3 km (11:32 / km)

3 * 440m night terrain running and SI punching.

Orienteering (Night) 26:20 [3] 3.5 km (7:31 / km)

Night-O corridor training around Blackheath focusing on fine compass work and terrain running.

Map

Monday Jan 22, 2018 #

Running long (Night) 45:32 [3] 8.2 km (5:33 / km)

Easy running home through Winterfold. Good to get some miles under my belt again.

Sunday Jan 21, 2018 #

Orienteering race 34:15 [3] 5.3 km (6:28 / km)

Easy green course around Richmond Park, focusing on steady flow and no mistakes. Only problem was I thought a brown "x" was supposed to be a root stock but apparently it can be anything. Today it was a dead tree! Didn't make any mistakes but got a bit confused there. Nice course, taking it steady resting my leg. Didn't feel much today so hopefully its getting better.

Saturday Jan 20, 2018 #

Running 24:15 [3] 4.0 km (6:04 / km)

Easy run just to loosen the legs but taking it slow and steady.
C • OK nuts 2

Friday Jan 19, 2018 #

S&C 15:00 [3]

Thursday Jan 18, 2018 #

Swimming 45:00 [3]

Good recovery sesh, stretching out muscles and getting back into the pool after a long time! Good cross training as well as nice muscle exercise with minimal impact.

Wednesday Jan 17, 2018 #

Running (Run Squad) 45:00 [2] 5.0 km (9:00 / km)

Taking it very easy today, just testing my leg out. Felt something there still.

WU

Did a ladder of:

3mins jogging, 1.5 mins rest
4mins, 2 mins rest
5mins, 2.5 mins rest
4mins, 2 mins rest
3mins jogging, 1.5 mins rest

WD

Tuesday Jan 16, 2018 #

Note
(injured) (rest day)

Still feeling it so will take it easy this week.

S&C 10:00 [2]

Monday Jan 15, 2018 #

Note
(injured) (rest day)

S&C 15:00 [2]

Sunday Jan 14, 2018 #

Orienteering race 44:13 [3] 4.84 km (9:08 / km)
(injured)

Lakeland Club Champs but obviously not counting. Good race overall and definitely didn't feel like last night. Came 6th on Blue, 12 mins behind the M21 leader. I was running at 70% because the previous day I felt almost a pull in my calf tendon and made it difficult to run fast. Lets hope it doesn't develop into anything serious!

Map

Orienteering 40:00 [3] 2.5 km (16:00 / km)

Collecting controls (walking pace)

Saturday Jan 13, 2018 #

Running race (Park Run) 19:56 [5] 5.0 km (3:59 / km) +120m 3:34 / km

Park Run around Hanley, one of Stoke's hilly parks. Felt great all round only getting a bit of a twinge in my left calf for the middle section of the race. 4th out of 436 runners which I'm really happy about.

Results

Orienteering race (Night) 53:04 [4] 5.64 km (9:25 / km)

Night-O around Esthwaite Intake in the Lakes. Lovely technical area with some nice runnable parts but also with some tough terrain & marshes. Reminds me of Norway. Good Blue course and pretty happy only making small errors, usually recovering pretty quickly (within 1min or so).
Map

Friday Jan 12, 2018 #

Orienteering (Night) 32:02 [4] 4.62 km (6:56 / km)

Night orienteering around Brocton Coppice, Cannock. Really nice and runnable so could orienteer very well. Extremely happy with my orienteering despite the out-of-date map. Great technical navigation and good training for British Nights & Tio Mila.

Map

Thursday Jan 11, 2018 #

S&C (Strength & Core) 45:00 [3]

Nice but tough strength and core specific exercises.

Wednesday Jan 10, 2018 #

Running (Run Squad) 45:00 [4] 6.0 km (7:30 / km)

WU 4 x 250m running

Sprints 6 x 50m Just to loosen up and doing some stride work.

Cooper Test: 12mins of pain: ran 2.87km on muddy field loops in the dark, a bit slower than track.

WD Stretching and slow jogging

Tuesday Jan 9, 2018 #

Running warm up/down 7:00 [3] 1.15 km (6:05 / km)

WU running to Blackheath from my house.

Orienteering (Night-O) 12:51 [3] 1.83 km (7:01 / km)

Ran a contour only mini course at night around "Blackheath West", in the hilly part near the JIRCs relay area. Good terrain running only making 1.30 error at #1 & #2 where I thought the map is a bit out.
Map

Orienteering (Night-O) 10:35 [3] 1.7 km (6:14 / km)

Collecting the controls running the course backwards map-memory.

Running warm up/down 6:00 [3] 1.15 km (5:13 / km)

WD Running home

Monday Jan 8, 2018 #

Running hills (Night) 40:00 [4] 6.0 km (6:40 / km)

1.8km WU

12 x 100m hills on a sandy, steep track ~ 30 secs each

Felt good , otherwise muscles a bit cold because it is freezing tonight! Good and tiring hills but enjoyed them nonetheless.

1.8km WD

Sunday Jan 7, 2018 #

11 AM

Running warm up/down 15:00 [3] 1.5 km (10:00 / km)

WU
12 PM

Orienteering race 43:32 [4] 5.8 km (7:30 / km)

Good, fairly clean Blue course around Ightham, enjoying it but also trying to get my terrain speed up. Nice terrain, getting a good feeling on the first half and kept the speed up quite well until the finish. Only mistake was at #19, trying to interpret the thickets without using the contours enough. Overall, felt fine physically and ok with my navigation.

Map
C • Blue 5
1 PM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)

WD

Saturday Jan 6, 2018 #

S&C 55:00 [4]

Fairly tough S&C training today, learning the different exercises and how to properly perform them. It's good to learn how they will help me with my running and orienteering in terrain.

Friday Jan 5, 2018 #

Running intervals (Night) 55:00 [3] 8.0 km (6:53 / km)

1.5km WU standard drills and running trying to get warm!

5 * 1km at ~ 4.30min/km pace.
Running on road with a bit of inclines up and down.

1.5km WD slow running.
C • 4.30 2

Thursday Jan 4, 2018 #

S&C (Strength & Core) 45:00 [3]

Good variety of core and strength exercises designed to help me with my running and prevention of injuries. Felt pretty good with no problems.

Wednesday Jan 3, 2018 #

Orienteering 51:37 [4] 7.7 km (6:42 / km)

Running an old Blue course 6.6km around Long Valley South. Nice terrain with some good runnability. Basically clean and fine navigation, only not seeing the fence at #4 and overshooting #17 due to bad map vegetation. Happy with my time and no problems with injuries or anything.

Map

Tuesday Jan 2, 2018 #

Note
(rest day)

Felt something in my calves so decided to take it easy. Not want to push it and I will see how it feels tomorrow.
C • calf 3

Monday Jan 1, 2018 #

MTB long (Score) 2:45:00 [3] 28.0 km (5:54 / km)

Today was a mad, muddy MTB-O score event, with a lot of bad events happened along the way such as bad chain and extreme mud. Enjoyable to be out in the slosh for that long with good feeling at the end.

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