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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Orienteering3 3:38:00 12.86(16:57) 20.7(10:32)
  Running3 2:36:00 12.32(12:40) 19.83(7:52) 200
  MTB1 35:00 6.21(5:38) 10.0(3:30)
  Total7 6:49:00 31.4(13:02) 50.53(8:06) 200

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Saturday Dec 9, 2017 #

10 AM

Orienteering (SEJS Training) 2:00:00 [3] 9.6 km (12:30 / km)

SEJS Training at Epping Forest. Lovely runnable beech woodland with very leafy ground to run on. Some good contour detail but not much however good map to use.
Coach was the one and only Josh Jenner, along with Alex F as a partner.

2.8km - 28mins
Short legs, focusing on going straight and using my compass to a good extent. Went in a small group at first, separating after a bit. Felt good and getting direction and distance basically perfect sometimes using aiming off (probably should use this in racing a bit more).


Longer legs, same concept just with longer legs. Got challenged by Josh to go as straight as I can and succeeded well, to my surprise, spiking one control after running straight on compass for 600m+ through rough forest.
Did some map memory as well.


Corridor, always fun and helpful. We did some map memory around the contoury bits and compared compass bearings between the 3 of us.
1 PM

Orienteering (SEJS Training) 42:00 [3] 3.4 km (12:21 / km)

Classic clock relay in a pair with Olin, from SLOW. Nice, fast orienteering, only some bearings were not great but still fun, nonetheless.

Friday Dec 8, 2017 #

(rest day)

Thursday Dec 7, 2017 #

MTB 35:00 [3] 10.0 km (3:30 / km)

Easy ride back home, not much climb, only some bits towards the end so tired me out a bit. Felt good only having trouble with a squeaky wheel.

Wednesday Dec 6, 2017 #

Running (Run Sqaud) 45:00 [3] 5.0 km (9:00 / km)

WU - 1km of running and dynamic drills, pretty standard stuff.

3km time trial - 12.51
According to my watch it was actually 3.22km so take off 30 seconds for an average "cooper run".

Sprints - Trying to catch up with the others running in a circle - 1km


Tuesday Dec 5, 2017 #

Running intervals (Night) 45:00 [3] 3.1 km (14:31 / km)

Running round my rough garden with tough tussocks and hills. Each rep was around 310m so nice and short but x10 so decent sesh.


Monday Dec 4, 2017 #

7 PM

Running (Night) 1:06:00 [4] 11.73 km (5:38 / km) +200m 5:11 / km

Good run with Frank over Chantries and St Martha's hills. I always get a good work out with Frank. Thanks mate.

Sunday Dec 3, 2017 #

Orienteering race (Score) 56:00 [4] 7.7 km (7:16 / km)

SE Score Champs at Joydens Wood, DFOK. No offense to the club it was a pretty rubbish map. Nice score event though, made me think quite a lot so not great flow. Definitely felt worse than yesterday physically, probably just tiredness. Easy technicality so no mistakes other than overshooting some controls due to the scale being 1:7500, not great. Had fun but definitely didn't agree with the map in some places (not just me!).



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