Training Log Archive: AdamConwayIn the 7 days ending Jan 13, 2018:
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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
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
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 Extremely happy with my orienteering despite the out-of-date map.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
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
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
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
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
Map
C • Blue 5
1 PM
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
WD