Training Log Archive: AdamConwayIn the 7 days ending Nov 18, 2017:
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Saturday Nov 18, 2017 #
11 AM
Orienteering (SEJS Training) 3:00:00 [3] 9.0 km (20:00 / km)
SEJS Training at Ambersham. Nice terrain but fairly thick with tough bracken.
WU
Contours - Felt pretty good over terrain as had no paths on the map! 3.5km
Route Choice - Fairly simple, just to decide how my own path to direct terrain ratio made it worth going round the paths or through the rough terrain, round on this type of area. 3.5km
Compass and pacing - Trying to use pacing but mainly took rough compass bearings throughout the course. 2km
WU
Contours - Felt pretty good over terrain as had no paths on the map! 3.5km
Route Choice - Fairly simple, just to decide how my own path to direct terrain ratio made it worth going round the paths or through the rough terrain, round on this type of area. 3.5km
Compass and pacing - Trying to use pacing but mainly took rough compass bearings throughout the course. 2km
2 PM
Orienteering 35:00 [3] 4.0 km (8:45 / km)
Clock relay running with Scarlett. Happy because we ended up winning even with having to a control twice by mistake! Easy navigation and no physical worries.
Friday Nov 17, 2017 #
Note
(rest day)
Thursday Nov 16, 2017 #
Running long (Night) 1:05:00 [3] 12.6 km (5:10 / km)
Running home from school around Winterfold. Got now a good long distance terrain / path run. Felt ok not great but good for the weekend.
Wednesday Nov 15, 2017 #
Running intervals 45:00 [4]
Run Squad session. Fast intervals around an astro-turf ground.
We did 4 reps of (2 x 4 x 150m) so:
4 laps of 150m at 7/10
then 4 laps of 150m at 8-9/10 (alternating)
and 4 of those reps.
Times:
2.35 (7/10)
2.12 (8/10)
2.22 (7)
2.10 (8) etc.
2.21
2.10
2.15
2.03
We did 4 reps of (2 x 4 x 150m) so:
4 laps of 150m at 7/10
then 4 laps of 150m at 8-9/10 (alternating)
and 4 of those reps.
Times:
2.35 (7/10)
2.12 (8/10)
2.22 (7)
2.10 (8) etc.
2.21
2.10
2.15
2.03
Tuesday Nov 14, 2017 #
6 PM
Orienteering (Night) 50:00 [3] 4.0 km (12:30 / km)
GO Bananas coaching and a bit of running. Set out controls and collected with a bit of orienteering coaching to do with night orienteering. Easy session so plan to make it up during the second half of the week.
Monday Nov 13, 2017 #
Running 21:00 [3] 3.9 km (5:23 / km)
Favorite run around Blackheath. Good recovery from the weekend.
Sunday Nov 12, 2017 #
Orienteering long 1:49:52 [4] 14.29 km (7:41 / km)
WCOC Copeland Chase Long-O at Threlkeld Common, Northern Lakes. 2 hour score around open fell. Freezing but brilliant. Nice clean race with good running for nearly 2 hours. In hindsight I could have mopped up 1-2 more controls and I made some not so great route choices. Well done to Sunley with race of the day!
Thanks to WCOC for a really great weekend.
Map and results to follow
Thanks to WCOC for a really great weekend.
Map and results to follow