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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Feb 2, 2019:

activity # timemileskm+m
  Running5 2:58:55 13.67(13:05) 22.0(8:08)
  Orienteering2 1:30:56 5.34(17:01) 8.6(10:34)
  Swimming1 20:00
  Gym1 15:00
  MTB1 10:00
  Total7 5:14:51 19.01 30.6

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SuMoTuWeThFrSa

Saturday Feb 2, 2019 #

Running warm up/down 15:00 [3] 1.0 km (15:00 / km)

WU

Running race 18:55 [5] 5.0 km (3:47 / km)

Bushy Park Parkrun. Cold & a bit slippy underfoot.
Felt good throughout and improved the pace steadily from halfway.

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

Friday Feb 1, 2019 #

Running 30:00 [3] 4.0 km (7:30 / km)

3km progression run indoor on the treadmill.
WD and a few upper body exercises.

Thursday Jan 31, 2019 #

Running 1:00:00 [3] 5.0 km (12:00 / km)

Waverley Harriers indoor session.
Lots of sprinting and plyometrics.

Wednesday Jan 30, 2019 #

MTB warm up/down 10:00 [2]

Bike to get the session done before dark

Running intervals 40:00 [4] 5.0 km (8:00 / km)

5 x 1km terrain intervals in heather, pine forest and snowy bracken.
4.10, 4.06, 4.07, 4.02, 3.48

Tuesday Jan 29, 2019 #

Swimming 20:00 [4]

20 lengths in two sets of 10.
4.55, 5.05

Gym 15:00 [4]

Working quads and upper body.

Monday Jan 28, 2019 #

Note
(rest day)

Sunday Jan 27, 2019 #

10 AM

Orienteering 1:18:44 [3] 6.8 km (11:35 / km)

Shminty's Squad - Polmaise, Stirling
Long map memory with Joe, needing to check the control feature a few times.
Corridor exercise which caught me out in the thicker rhodedendron bushes.
12 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Orienteering 12:12 [4] 1.8 km (6:47 / km)

Fast orienteering using the practised technique, direction. Pretty difficult to hold a line through wind blow, however. Great weekend, thanks Chris!

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