Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 31 days ending Jan 31, 2019:

activity

time

miles

Orienteering

11:53:05

56.45

(12:38)

90.85

(7:51)

Running

8:10:34

41.83

(11:44)

67.32

(7:17)

MTB

4:38:40

Gym

50:00

Swimming

35:00

Total

26:07:19

98.28

158.17

3:30

0:00

» now

Thursday Jan 31, 2019 #

Running 1:00:00 [3] 5.0 km (12:00 / km)

Waverley Harriers indoor session.
Lots of sprinting and plyometrics.

Wednesday Jan 30, 2019 #

MTB warm up/down 10:00 [2]

Bike to get the session done before dark

Running intervals 40:00 [4] 5.0 km (8:00 / km)

5 x 1km terrain intervals in heather, pine forest and snowy bracken.
4.10, 4.06, 4.07, 4.02, 3.48

Tuesday Jan 29, 2019 #

Swimming 20:00 [4]

20 lengths in two sets of 10.
4.55, 5.05

Gym 15:00 [4]

Working quads and upper body.

Sunday Jan 27, 2019 #

10 AM

Orienteering 1:18:44 [3] 6.8 km (11:35 / km)

Shminty's Squad - Polmaise, Stirling
Long map memory with Joe, needing to check the control feature a few times.
Corridor exercise which caught me out in the thicker rhodedendron bushes.

12 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Orienteering 12:12 [4] 1.8 km (6:47 / km)

Fast orienteering using the practised technique, direction. Pretty difficult to hold a line through wind blow, however. Great weekend, thanks Chris!

Saturday Jan 26, 2019 #

11 AM

Orienteering 56:13 [3] 7.2 km (7:48 / km)

Shminty's Squad - Tentsmuir Forest
Today's focus was on direction so some interesting courses, most with a lot of blanked out areas. Seemed to drift right on most longer bearings so something to try and work on.

2 PM

Orienteering (Sprint ) 48:25 [4] 5.88 km (8:14 / km)

Shminty's Squad - Dundee Sprintervals
Fun style of training with some thought provoking route choices. Legs feeling lactic at the end.

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

Friday Jan 25, 2019 #

Orienteering race 8:11 [5] 1.94 km (4:13 / km)

FWtN Sprint Night-O - Killing Fields, Edinburgh
Solid run but a bit too easy...

Thursday Jan 24, 2019 #

Orienteering race 1:00:26 [4] 8.33 km (7:15 / km)

KNC St Leonard's Forest Night-O. Muddy area with a lot of technical bike trails. Got to my 3rd control in and spent around 3mins looking for it because it wasn't actually there! Found the tape though. So my plan was great, just logistical issues on the organisational side. Enjoyed the event thoroughly.

Wednesday Jan 23, 2019 #

Running 21:06 [3] 4.0 km (5:17 / km)

Easy 4km

Tuesday Jan 22, 2019 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

WU/WD

Orienteering race 36:45 [4] 6.2 km (5:56 / km)

SLOW Night-O, Oxshott & Esher, 5.2km. Good race, 1 min dropped getting stuck in the bushes, should have gone round.

Monday Jan 21, 2019 #

Note
(rest day)

Sunday Jan 20, 2019 #

Orienteering 30:00 [3] 3.5 km (8:34 / km)

Setting out controls early morning at the far end of Puttenham.

MTB 3:00:00 [3]

15km of going to and from the start and collecting in controls at the end. Great weather all day and an amazing turn out!

Saturday Jan 19, 2019 #

Running 15:00 [2] 2.0 km (7:30 / km)

WU/WD

Running race 48:36 [4] 10.0 km (4:52 / km)

Fitstuff G3 10km XC Trail race. 6th out of 185. Lovely course with mud, slopes & forest starting at Newlands and running over St Martha's, Chantries and back. Felt strong overall and held a solid pace throughout.

2 PM

Orienteering 1:00:00 [2] 3.5 km (17:09 / km)

Setting out controls for tomorrow's GO Level B at Puttenham.

Friday Jan 18, 2019 #

Running 21:36 [2] 4.0 km (5:24 / km)

Easy 4km round Blackheath.

Thursday Jan 17, 2019 #

Running 1:00:00 [3] 5.0 km (12:00 / km)

Waverley Harriers
Lot of plyometrics indoors then some fast loops around Rodborough's fields. Feeling fine.

Wednesday Jan 16, 2019 #

Running 30:00 [3] 6.82 km (4:24 / km)

30min progression - 10min easy, 10min steady, 10min tempo
1km times, 4.59, 4.43, 4.26, 4.11, 4.10, 4.13, 3.32

Tuesday Jan 15, 2019 #

Gym 15:00 [3]

Pretty easy S&C session.

Running 20:00 [2] 2.0 km (10:00 / km)

Treadmill

Monday Jan 14, 2019 #

Note
(rest day)

Sunday Jan 13, 2019 #

Running 20:00 [3] 2.0 km (10:00 / km)

Orienteering race 50:52 [3] 6.6 km (7:42 / km)

DFOK level B Chelwood - Short Brown
Decided to run slow & long with my cold lingering on - first mistake. Second mistake going into #1 which was annoying, but no more mistakes at all thereafter. Then got into the nicer and faster wooded part of the area (south) which offered some interesting route choices and control sites.
Cut the course short since my cold & blocked passages were getting to me, and strength failing. So decided to bail at 6km, no benefit in doing the final loop. Need a couple more easy days training to recover properly.

Saturday Jan 12, 2019 #

MTB 45:34 [3]

10.2km
Lovely MTB trails on Winterfold, then back home.

Friday Jan 11, 2019 #

Note
(sick) (rest day)

Recovering

Thursday Jan 10, 2019 #

Note
(sick) (rest day)

Streaming

Wednesday Jan 9, 2019 #

Running 1:00:00 [4] 6.0 km (10:00 / km)

2km WU + Dynamic stretches
5 x 30secs
5 x 1min
Felt heavy and bunged up from an annoying cold, so decided to play it safe, cut it short and do athletic dynamics towards the end and a nice WD.

Tuesday Jan 8, 2019 #

Swimming 15:00 [3]

20 lengths, mix of front crawl and breaststroke.

Running 10:00 [3] 2.0 km (5:00 / km)

2km uphill tempo on treadmill

Gym 20:00 [3]

1000m rowing
S&C & stretching

Monday Jan 7, 2019 #

Running 24:16 [4] 5.0 km (4:51 / km)

Night tempo around Blackheath forest.

Sunday Jan 6, 2019 #

Orienteering 1:42:14 [2] 10.2 km (10:01 / km)

Setting out tapes for our GO Level B event at Puttenham in 2 weeks time.
It will be good!

Saturday Jan 5, 2019 #

Orienteering race 34:40 [4] 6.0 km (5:47 / km)

Mardley Heath middle distance. I ran Green 4.7km for middle distance practice. Kept on over shooting controls because map was 1:5000, but improved towards the end. Good speed on longer legs.

Friday Jan 4, 2019 #

Running 20:00 [2] 4.0 km (5:00 / km)

Pretty easy 4km up to Blackheath and back.

Thursday Jan 3, 2019 #

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

Orienteering race 48:27 [4] 9.6 km (5:03 / km)

KNC 14 Night-O Tilgate (80s & 90s in under 1hr)
Felt fine starting, having a good plan right from the get go. Had the same plan as Nick B so had a fast battle with him throughout. I made a small mistake at the 3rd to last control so he could get away and beat me by 20 seconds or so. Ended up only 4 seconds behind Stan so pretty happy overall.

Wednesday Jan 2, 2019 #

Orienteering race 1:25:56 [4] 13.3 km (6:28 / km)

Military event Long-O, Ash Ranges, 10.5km
Pretty long Brown course, with a lot of tough heather and bracken trudging. Good test of strength & stamina. Started well, but lost 2 mins on #10 due to poor off-line compass. Slowed up in the 2nd half, and ditched 3 more mins in bad vegetation at 16 & 17, 1 hour in, as concentration started to wane. But kept my act together in the final km of control pick short legs and finished in good shape.

Tuesday Jan 1, 2019 #

MTB 43:06 [4]

10.7km
Nice MTBO practice in Alice Holt using an old map. Interesting route choices but lost some time on the muddy, small tracks.

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