Training Log Archive: AdamConwayIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
Note
(rest day)
Holiday, resting & sight-seeing in northern Norway - Lofoten
Hiking 2:00:00 [2] 0.0 km
Wednesday May 30, 2018 #
Note
(rest day)
Travelling north
Tuesday May 29, 2018 #
Orienteering 54:08 [3] 6.0 km (9:01 / km)
Long distance training in Skrubbmoen, a physical & technical area. Forest more dense than the highland area yesterday. Ran 6km course with 8 controls, including a couple of long legs >1km. Practised holding focus & concentration all the way, using the broad contour shapes for route-choices. Navigation was pretty much on point, other than a couple of hesitations from trying to find the actual controls (2-D flags hung between branches) rather than the control site!
Really enjoyed it and felt good flow & terrain running, only getting a small stitch towards the end.
Map: https://ibb.co/f75dHd
Really enjoyed it and felt good flow & terrain running, only getting a small stitch towards the end.
Map: https://ibb.co/f75dHd
Monday May 28, 2018 #
Orienteering 50:31 [3] 4.5 km (11:14 / km)
Tough orienteering training in Raje, one of Kongsberg's great upland wilderness areas. We couldn't get access to the northern part of the forest, weirdly lots of forest road barriers in the way. So we ran middle distance practice in the southern bit, medium length legs, virtual controls, with detailed navigation required. Scale 1:15000 was different but OK, wasn't a problem. Nav was great but took it fairly slowly in the open highland forest terrain. Challenging & fun!
Sunday May 27, 2018 #
Orienteering 37:06 [4] 4.6 km (8:04 / km)
Unionsmatchen Relay
Felt better in similar terrain as yesterday, getting some rhythm through the flat but rough patches of forest. One 2 min error where I was careless going down a steep slope, not looking where I was going and headed down the wrong valley, making a parallel error, but recovered fairly quickly. Beat Vetle & Atle-Nik on the same relay leg today, so happy with that :-)
Oslo Akerhus won the overall Unionmatch back for Norway this year after two previous years with Västergötland for Sweden.
Felt better in similar terrain as yesterday, getting some rhythm through the flat but rough patches of forest. One 2 min error where I was careless going down a steep slope, not looking where I was going and headed down the wrong valley, making a parallel error, but recovered fairly quickly. Beat Vetle & Atle-Nik on the same relay leg today, so happy with that :-)
Oslo Akerhus won the overall Unionmatch back for Norway this year after two previous years with Västergötland for Sweden.
Saturday May 26, 2018 #
Orienteering race 46:04 [4] 6.0 km (7:41 / km)
Unionsmatchen Individual - Ringerike
Norway vs Sweden inter-regional champs.
Good navigation in rather simple & flat "moen" terrain but felt slow in the tough bilberries. Made a small mistake in the very technical part of the forest where I should have aimed off as I didn't know where exactly I hit the path.
Norway vs Sweden inter-regional champs.
Good navigation in rather simple & flat "moen" terrain but felt slow in the tough bilberries. Made a small mistake in the very technical part of the forest where I should have aimed off as I didn't know where exactly I hit the path.
Friday May 25, 2018 #
Orienteering 50:31 [2] 6.0 km (8:25 / km)
Slow model event in Buskerud, Norway, training and getting used to the flat terrain for this weekend.
Thursday May 24, 2018 #
Note
(rest day)
Wednesday May 23, 2018 #
Running (Run Squad) 45:00 [4] 5.0 km (9:00 / km)
Mix of sprints (6x60m, 4x120m) and S&C type training.
Tuesday May 22, 2018 #
Running 19:58 [3] 4.0 km (5:00 / km)
Short cross country run with a few roads and sandy terrain. Loosening up took a bit of time. :)
Monday May 21, 2018 #
Note
(rest day)
Resting the legs.
Sunday May 20, 2018 #
Orienteering race 37:47 [5] 5.0 km (7:33 / km)
Nice,fun relay around a sand-dune style area. Only complaint was the amount of brashings on the floor but my terrain running was good enough so that wasn't much of a problem. Felt good, no mistakes, only getting a small stitch in the final loop.
Saturday May 19, 2018 #
Orienteering race (British Championships) 48:22 [4] 6.1 km (7:56 / km)
British Long Champs - M16 3rd
Felt great all round, getting a good, lengthy warm-up, helped with the jog to the start. Started straight into the heather so didn't sprint off, wanting to get the navigation right but still kept a good speed. I tried to speed up on the downhill to #4 as I was starting to get a good feel for the terrain and navigation. #5 i took fairly slowly, scanning the area tons and keeping a completely accurate compass bearing checking it at least 7-8 times in the 100m leg. I got a good speed along the paths, which I was happy about as I usually lose time on these sections. I caught Jim B up at #11 which sped me up a little but we still lost around 1 minute from over shooting #14 whilst racing down the bouldery slope. Extremely happy all round, with my physical and navigational performance, and well done to Peter Molloy and Matthew G, 1st and 2nd.
Map:
http://www.soa.routegadget.co.uk/rg2/#71&cours...
Results, splits:
http://obasen.orientering.se/winsplits/online/en/d...
Felt great all round, getting a good, lengthy warm-up, helped with the jog to the start. Started straight into the heather so didn't sprint off, wanting to get the navigation right but still kept a good speed. I tried to speed up on the downhill to #4 as I was starting to get a good feel for the terrain and navigation. #5 i took fairly slowly, scanning the area tons and keeping a completely accurate compass bearing checking it at least 7-8 times in the 100m leg. I got a good speed along the paths, which I was happy about as I usually lose time on these sections. I caught Jim B up at #11 which sped me up a little but we still lost around 1 minute from over shooting #14 whilst racing down the bouldery slope. Extremely happy all round, with my physical and navigational performance, and well done to Peter Molloy and Matthew G, 1st and 2nd.
Map:
http://www.soa.routegadget.co.uk/rg2/#71&cours...
Results, splits:
http://obasen.orientering.se/winsplits/online/en/d...
Friday May 18, 2018 #
Running 4:58 [4] 1.5 km (3:19 / km)
Eating right before a 1500m at school wasn't a good idea ...
Thursday May 17, 2018 #
Running 19:53 [3] 4.0 km (4:58 / km)
Normal pre-race loop, felt pretty good, easy on the legs though.
Wednesday May 16, 2018 #
Running (Run Squad) 45:00 [4] 2.5 km (18:00 / km)
WU - Dynamic stretching drills, high knees, hopping bounds etc.
1 x 600m~ cross country tempo loop.
8 x 50m hill sprints.
1 x 400m~ hill loop.
5 x 150m shuttle runs (sprinting).
WD - Stretching
1 x 600m~ cross country tempo loop.
8 x 50m hill sprints.
1 x 400m~ hill loop.
5 x 150m shuttle runs (sprinting).
WD - Stretching
Tuesday May 15, 2018 #
Orienteering (GO Bananas) 1:00:00 [3] 5.4 km (11:07 / km)
WU - Setting out controls.
GO Bananas tech training in beautiful Leith Hill with great terrain running and detailed navigation. Felt good running with good flow apart from setting controls.
Collecting controls
GO Bananas tech training in beautiful Leith Hill with great terrain running and detailed navigation. Felt good running with good flow apart from setting controls.
Collecting controls
Monday May 14, 2018 #
Running 1:04:32 [3] 10.0 km (6:27 / km)
Long one back from school, up into Winterfold. Lots of terrain & hills.
Sunday May 13, 2018 #
Orienteering race 31:48 [4] 4.6 km (6:55 / km)
Nice Green course running for GO in the Yvette Baker Trophy against Southdowns. We managed to beat them overall and get through to the finals yay! My race was good, felt well warmed up and no stitch problems at all. Clean navigation apart form a few hesitations amounting up to about total 1 minutes of errors. Good flow and terrain running throughout.
Saturday May 12, 2018 #
Running 47:21 [3] 8.6 km (5:30 / km)
Longish, damp one around Blackheath, feeling good but steadily slow throughout.
Friday May 11, 2018 #
Note
(rest day)
Thursday May 10, 2018 #
Orienteering race 55:33 [4] 5.6 km (9:55 / km)
Eikerløpet - M16
Absolute nightmare.
I was going ok up until #5, not making any errors and pretty smooth terrain running. But due to a severe lack of concentration in a relatively flat & featureless area of forest, I headed out of #5, going 180 degrees the wrong way. Errkkk, haven't done that since I used to run Yellow courses!! I convinced myself I was going the right way, using the bland & parallel contour features.
I somehow then fell, breaking and losing my compass. WTF??!! I searched around for a few mins, then had to figure out my situation and run the rest of the race with no compass. Very good training to run in Norway without knowing which way is north. Really have to keep 100% focus all the way, esp in featureless terrain. Not to lose belongings in the forest would be handy too.
Anyway, I somehow managed to complete the course in 55 mins (winner 40mins, I should have been on track for 45 mins). That, plus the middle distance win at Kløftefossløpet, was enough to qualify for the Norway vs Sweden international Unionsmatch in few weeks time. That was the main objective, so think positive, onward & upward! :-)
Absolute nightmare.
I was going ok up until #5, not making any errors and pretty smooth terrain running. But due to a severe lack of concentration in a relatively flat & featureless area of forest, I headed out of #5, going 180 degrees the wrong way. Errkkk, haven't done that since I used to run Yellow courses!! I convinced myself I was going the right way, using the bland & parallel contour features.
I somehow then fell, breaking and losing my compass. WTF??!! I searched around for a few mins, then had to figure out my situation and run the rest of the race with no compass. Very good training to run in Norway without knowing which way is north. Really have to keep 100% focus all the way, esp in featureless terrain. Not to lose belongings in the forest would be handy too.
Anyway, I somehow managed to complete the course in 55 mins (winner 40mins, I should have been on track for 45 mins). That, plus the middle distance win at Kløftefossløpet, was enough to qualify for the Norway vs Sweden international Unionsmatch in few weeks time. That was the main objective, so think positive, onward & upward! :-)
Wednesday May 9, 2018 #
12 PM
Running 16:32 [2] 2.5 km (6:37 / km)
Light jog around a residential part of Kongsberg.
6 PM
Orienteering 29:34 [3] 2.5 km (11:50 / km)
A bit messy orienteering course at Puttasen, near a suburb of Oslo. The ground was mostly covered in cut branches so terrain running was fairly slow. Otherwise, contours were nice and undulating, and it was a lovely sunny evening! So treated it like a slow & steady model event for tomorrow.
Tuesday May 8, 2018 #
1 PM
Orienteering 42:04 [2] 3.0 km (14:01 / km)
Short and slow run around Dunserudhagen, hanging 3 and collecting 3 controls. All bang on with no navigational hiccups. Felt fine physically as well as doing some good "map to terrain" rather than "terrain to map".
Map extract:
https://ibb.co/hNdpJn
Map extract:
https://ibb.co/hNdpJn
6 PM
Orienteering race (Sprint Relay) 17:45 [4] 3.1 km (5:44 / km)
Buskerud Sprint Relay: Kongsberg OL 3 - near Drammen
Fun 5-man sprint relay around an apartments residental area with some nice route choices. I managed a good pace throughout on the last leg for my team, while keeping my nav on point. "Full speed, no mistakes"!
Quickly overtook Solve running for another KOL team, then went in hot pursuit of the IF Sturla H18 guy. Caught him with 3 controls left, he then punched the last control 1 sec before me. I fought hard up the run-in to draw level at the finish line for equal 3rd place! He tried to barge me out on the line, but I was having none of it.
Great fun and good sprint practice under pressure. Got a spoon as prize!
Fun 5-man sprint relay around an apartments residental area with some nice route choices. I managed a good pace throughout on the last leg for my team, while keeping my nav on point. "Full speed, no mistakes"!
Quickly overtook Solve running for another KOL team, then went in hot pursuit of the IF Sturla H18 guy. Caught him with 3 controls left, he then punched the last control 1 sec before me. I fought hard up the run-in to draw level at the finish line for equal 3rd place! He tried to barge me out on the line, but I was having none of it.
Great fun and good sprint practice under pressure. Got a spoon as prize!
Monday May 7, 2018 #
Orienteering 52:23 [3] 6.1 km (8:35 / km)
Always good fun to run on Gamlegrendåsen, a beautiful area in Kongsberg, that has great technical bits as well as clear forest, bilberries & marsh to run through. Ran a 6km JWOC training course with controls laid out. Only trouble was at #10 where I got dragged left a bit ending up hitting the path but bounced back off it fine. Felt good but warm-up could have been less rushed.
Map:
http://www.kolweb.no/fileadmin/Pinsel%C3%B8p%20201...
Map:
http://www.kolweb.no/fileadmin/Pinsel%C3%B8p%20201...
Sunday May 6, 2018 #
Orienteering race 34:45 [4] 4.0 km (8:41 / km)
Modum Kløftefossløpet - 1st M16
Great middle distance race in some nice morraine-type terrain in Buskerud, Norway. Felt good from a solid warm-up but #1 I lost 40-45 secs from losing contact while attacking the control. Relocated quickly using the contours. Some other small errors lost me a total of around 1.20 mins. Most of that was taking wrong direction from a key feature, but correcting quickly. Good terrain running throughout and happy with my execution in the technical parts.
Results:
http://obasen.orientering.se/winsplits/online/en/d...
Map:
https://ibb.co/mgoRB7
Great middle distance race in some nice morraine-type terrain in Buskerud, Norway. Felt good from a solid warm-up but #1 I lost 40-45 secs from losing contact while attacking the control. Relocated quickly using the contours. Some other small errors lost me a total of around 1.20 mins. Most of that was taking wrong direction from a key feature, but correcting quickly. Good terrain running throughout and happy with my execution in the technical parts.
Results:
http://obasen.orientering.se/winsplits/online/en/d...
Map:
https://ibb.co/mgoRB7
Saturday May 5, 2018 #
Running 25:00 [4] 4.5 km (5:33 / km)
WU
Fast striding 12 x c.275m house intervals, grass and slight incline. Felt pretty good with breathing ok.
Times: 54, 52, 53, 56, 55, 55, 52, 52, 54, 56, 57, 51
WD
Fast striding 12 x c.275m house intervals, grass and slight incline. Felt pretty good with breathing ok.
Times: 54, 52, 53, 56, 55, 55, 52, 52, 54, 56, 57, 51
WD
Friday May 4, 2018 #
Note
(rest day)
May the Forth be with you.
Thursday May 3, 2018 #
Running 40:56 [3] 7.0 km (5:51 / km)
Easy 40min run around Blackheath and country lanes. Got a stitch halfway through but still pushed through it.
Wednesday May 2, 2018 #
Running (Run Squad) 45:00 [3] 3.0 km (15:00 / km)
WU - Feeling ok so far, slow jogging and dynamic stretching.
High cadence drills - practising running from the middle of our feet and having fast reaction times off our foot placement.
Stinkers - (4 x 100m shuttle runs, then a full 250m~ loop) x 4
Felt very dizzy and throbbing head around 2/3 the way through but pushed on as it got a bit better. I think it was de-hydration and lack of food beforehand. Good thing to be aware of.
High cadence drills - practising running from the middle of our feet and having fast reaction times off our foot placement.
Stinkers - (4 x 100m shuttle runs, then a full 250m~ loop) x 4
Felt very dizzy and throbbing head around 2/3 the way through but pushed on as it got a bit better. I think it was de-hydration and lack of food beforehand. Good thing to be aware of.
Tuesday May 1, 2018 #
5 PM
Orienteering (Sprint) 25:00 [3] 2.0 km (12:30 / km)
Nice sprint orienteering around the University of Surrey - GO Bananas. Felt good with a solid amount of flow that was executed well at each control.