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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Nov 25:

activity # timemileskm+m
  MTB3 1:59:44 17.35(6:54) 27.92(4:17)
  Orienteering3 1:10:57 5.72 9.2
  Running2 1:06:36 4.97(13:24) 8.0(8:20)
  Total8 4:17:17 28.04 45.12

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Saturday Nov 25 #

10 AM

Orienteering race 37:58 [4] 5.3 km (7:10 / km)

Day 1 Long Distance of the Ciudad Rodrigo at El Bodon, Spain.
Great runnable terrain with a bit of vegetation but not much to slow your running. Very enjoyable but not the best of runs as a bit scrappy getting used to this new type of very fast, technical terrain. Number 3 and 7 lost a lot of time as compass direction and distance judgment just went out of the window.
Not happy as I know I should work on these small mistakes from now on.

Only 28 seconds behind the Spanish No. 1 M16 so good running overall.

Map

Results
4 PM

Orienteering race (Sprint) 8:58 [3]

Sprint around the old central part of Ciudad Rodrigo. Nice running but made one fairly major mistake at number 3. I couldn't read the map well around the control circle so got the levels wrong.

Map

Results

Friday Nov 24 #

Note
(rest day)

Thursday Nov 23 #

9 AM

MTB 38:14 [3] 8.88 km (4:18 / km)

Cycling to school for progress day (basically a day off).
11 AM

MTB 39:25 [3] 8.84 km (4:28 / km)

Cycled the same way back, along an old railway line. Easy but pushed up the last hills. Pretty dead by the end but nice ride (Apart from the fact I got absolutely soaked with mud by the end!).

Wednesday Nov 22 #

Running (Run Sqaud) 45:00 [4] 4.0 km (11:15 / km)

Good session with a lot of tough but nicely physical intervals around football grounds.

WU - Felt ok but not amazing

5 x 200m sprints
(Twice)

6 x 80m sprints at 100%; absolutely dead.

WD - Legs feeling like jelly but enjoyed it nonetheless.

Tuesday Nov 21 #

MTB (Night) 42:05 [4] 10.2 km (4:08 / km)

MTB around tough Blackheath and Albury. Good strength training

Monday Nov 20 #

Running 21:36 [3] 4.0 km (5:24 / km)

Nice loop around roads and sandy tracks.

Sunday Nov 19 #

Orienteering race 24:01 [5] 3.9 km (6:09 / km)

British Schools Champs at New Beechenhurst.
Good race with minimal time loss so I am fairly happy. Only real time lost was attacking number 8, losing around 20-30 seconds due to not clear attackpoint off the path. Some parts i lost time just due to terrain runnability being low so not the best around number 6 and 10.

Well done Jim and Joe for good runs and a healthy competition!

Map and route

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