Training Log Archive: AdamConwayIn the 7 days ending Dec 21, 2017:
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Thursday Dec 21, 2017 #
S&C (Strength & Conditioning) 30:00 [3]
Good core and muscle work with a range of challenging but enjoyable exercises.
C • S&C 1
Wednesday Dec 20, 2017 #
Running intervals (Night) 45:00 [3] 7.0 km (6:26 / km)
WU - Running
Intervals running around a loop doubling back halfway:
5 x 3 minutes running ~ 0.7km each with 60secs of jogging in between.
WD - Running
Felt pretty good despite having a rough cold.
Intervals running around a loop doubling back halfway:
5 x 3 minutes running ~ 0.7km each with 60secs of jogging in between.
WD - Running
Felt pretty good despite having a rough cold.
Tuesday Dec 19, 2017 #
MTB (Night) 35:00 [3] 10.0 km (3:30 / km)
Good, muddy bike home. Tough at some parts because of icy paths and mud.
Monday Dec 18, 2017 #
Running (Night) 50:00 [3] 8.7 km (5:45 / km) +200m 5:09 / km
Steady run home, good, solid pace throughout.
Sunday Dec 17, 2017 #
Orienteering race 47:49 [4] 6.8 km (7:02 / km) +200m 6:08 / km
SN Trophy at Ash Ranges. Nice area with some ok contour detail. Running blue for TD5 and distance and certainly got both.
No big errors. Number 6 was probably a route choice mistake, holding the path too long (40 seconds). One hesitation going into 11 and struggling up the hill out of it. Held a solid pace throughout the course. Good, all round race with not much to criticise other than the weather!
Ending up winning the course by just under 2 minutes.
Map
Results
No big errors. Number 6 was probably a route choice mistake, holding the path too long (40 seconds). One hesitation going into 11 and struggling up the hill out of it. Held a solid pace throughout the course. Good, all round race with not much to criticise other than the weather!
Ending up winning the course by just under 2 minutes.
Map
Results
Saturday Dec 16, 2017 #
10 AM
Running 1:00:00 [3] 6.4 km (9:22 / km)
Running around Arundel Estate with Emma, critiquing and helping me with my running. Good to talk about warming up and down and how my running style should be improved. Ending up cutting the session a bit short because I felt very queasy and just a bit ill, but still a good quality sesh.
6 PM
Orienteering race (Night) 12:30 [5] 2.78 km (4:30 / km)
Brighton City Race, guess what - in Brighton!
Nice short race in The Lanes, a small, technical part of the town. Knew it pretty well but not many navgiational errors. Only the route choice to number 13 was bad, only realising too late.
Came 2nd behind Stan but only 2 seconds ahead of Alex F so good runs by all.
Map
Results
Nice short race in The Lanes, a small, technical part of the town. Knew it pretty well but not many navgiational errors. Only the route choice to number 13 was bad, only realising too late.
Came 2nd behind Stan but only 2 seconds ahead of Alex F so good runs by all.
Map
Results
Friday Dec 15, 2017 #
6 PM
MTB 14:00 [2] 3.2 km (4:22 / km)
Very easy bike ride just to keep my muscles active. Keeping out of danger of injury from previous niggle.