Training Log Archive: AdamConwayIn the 7 days ending Dec 23, 2017:
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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