Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Nov 16, 2017:

activity

time

miles

Orienteering

3:53:13

16.39

(14:14)

26.38

(8:50)

Running

2:34:00

11.5

18.5

Total

6:27:13

27.89

44.88

1:49

0:00

» now

Thursday Nov 16, 2017 #

Running long (Night) 1:05:00 [3] 12.6 km (5:10 / km)

Running home from school around Winterfold. Got now a good long distance terrain / path run. Felt ok not great but good for the weekend.

C • Weekend 5

Run Squad session. Fast intervals around an astro-turf ground.

We did 4 reps of (2 x 4 x 150m) so:

4 laps of 150m at 7/10
then 4 laps of 150m at 8-9/10 (alternating)

and 4 of those reps.

Times:

2.35 (7/10)
2.12 (8/10)
2.22 (7)
2.10 (8) etc.
2.21
2.10
2.15
2.03

Tuesday Nov 14, 2017 #

6 PM

Orienteering (Night) 50:00 [3] 4.0 km (12:30 / km)

GO Bananas coaching and a bit of running. Set out controls and collected with a bit of orienteering coaching to do with night orienteering. Easy session so plan to make it up during the second half of the week.

Monday Nov 13, 2017 #

Running 21:00 [3] 3.9 km (5:23 / km)

Favorite run around Blackheath. Good recovery from the weekend.

Sunday Nov 12, 2017 #

Orienteering long 1:49:52 [4] 14.29 km (7:41 / km)

WCOC Copeland Chase Long-O at Threlkeld Common, Northern Lakes. 2 hour score around open fell. Freezing but brilliant. Nice clean race with good running for nearly 2 hours. In hindsight I could have mopped up 1-2 more controls and I made some not so great route choices. Well done to Sunley with race of the day!

Thanks to WCOC for a really great weekend.

Map and results to follow

C • Cheers Adam pal 3