Training Log Archive: AdamConwayIn the 7 days ending Jun 16, 2018:
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Saturday Jun 16, 2018 #
10 AM
Orienteering race (Sprint) 18:30 [5] 3.5 km (5:17 / km)
SE Sprints - Olympic Park residential area.
Good warm-up, trying to add more sprints to get my heart rate up. Felt alright going round, but a little sluggish with simple navigation. Made the mistake of slowing down & stopping at what looked like a timed out road crossing, with two close controls. I even pressed the button and waited for the green man!! Lost around 30-45 seconds total, but a lesson to learn, hmm.
Good warm-up, trying to add more sprints to get my heart rate up. Felt alright going round, but a little sluggish with simple navigation. Made the mistake of slowing down & stopping at what looked like a timed out road crossing, with two close controls. I even pressed the button and waited for the green man!! Lost around 30-45 seconds total, but a lesson to learn, hmm.
2 PM
Orienteering race (Sprint) 16:00 [5] 2.2 km (7:16 / km)
SE Sprints - Olympic Park residential area: Final
A more technical area for the afternoon. This suited me better as I could get the nav right and keep my speed. Felt great, getting a good warm-up from the previous race. No mistakes, only missing an alley by 10m and having to run back. Frank started 1min behind me but messed up, however it still spurred me on.
A more technical area for the afternoon. This suited me better as I could get the nav right and keep my speed. Felt great, getting a good warm-up from the previous race. No mistakes, only missing an alley by 10m and having to run back. Frank started 1min behind me but messed up, however it still spurred me on.
Friday Jun 15, 2018 #
Note
(rest day)
Thursday Jun 14, 2018 #
Running 1:16:24 [3] 14.0 km (5:27 / km)
Long one around Winterfold, running home from school.
Felt good and steady, getting a small stitch at the end from drinking water halfway.
Felt good and steady, getting a small stitch at the end from drinking water halfway.
Wednesday Jun 13, 2018 #
Running (Run Squad) 50:00 [5] 3.0 km (16:40 / km)
Run Squad
WU - 4 x 250m laps
Fartlek: 10 x varied intervals (grass track times varying from 20secs to 2min 30)
4 x 15secs sprints
WD - Stretching
WU - 4 x 250m laps
Fartlek: 10 x varied intervals (grass track times varying from 20secs to 2min 30)
4 x 15secs sprints
WD - Stretching
Tuesday Jun 12, 2018 #
Running 20:00 [3] 2.4 km (8:20 / km)
WU - Testing the distance.
Running 9:21 [5] 2.4 km (3:54 / km)
1.2km solo tempo run along an old railway line and back. Time trial for the Hever Castle Triathlon. Felt good, only getting a small stitch 1/4 the way in.
Monday Jun 11, 2018 #
Running 20:00 [4] 3.5 km (5:43 / km)
Running home from the bus stop.
Running 35:00 [4] 6.8 km (5:09 / km)
Long jog around Blackheath and Farley Green woods. Felt good but a little stiff as longer warm-up would have been better.
Sunday Jun 10, 2018 #
Note
(rest day)