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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Jan 13:

activity # timemileskm+m
  Orienteering4 2:32:04 12.17(12:30) 19.59(7:46)
  Running6 2:22:56 13.55(10:33) 21.8(6:33) 120
  S&C1 45:00
  Total9 5:40:00 25.72 41.39 120

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Saturday Jan 13 #

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

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

Friday Jan 12 #

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 Extremely happy with my orienteering despite the out-of-date map.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

Thursday Jan 11 #

S&C (Strength & Core) 45:00 [3]

Nice but tough strength and core specific exercises.

Wednesday Jan 10 #

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

Tuesday Jan 9 #

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

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 #

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

Sunday Jan 7 #

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
1 PM

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

WD

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