Training Log Archive: AdamConwayIn the 7 days ending Jan 7, 2018:
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Sunday Jan 7, 2018 #
11 AM
Running warm up/down 15:00 [3] 1.5 km (10:00 / km)
WU
12 PM
Orienteering race 43:32 [4] 5.8 km (7:30 / km)
Good, fairly clean Blue course around Ightham, enjoying it but also trying to get my terrain speed up. Nice terrain, getting a good feeling on the first half and kept the speed up quite well until the finish. Only mistake was at #19, trying to interpret the thickets without using the contours enough. Overall, felt fine physically and ok with my navigation.
Map
Map
C • Blue 5
1 PM
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
WD
Saturday Jan 6, 2018 #
S&C 55:00 [4]
Fairly tough S&C training today, learning the different exercises and how to properly perform them. It's good to learn how they will help me with my running and orienteering in terrain.
Friday Jan 5, 2018 #
Running intervals (Night) 55:00 [3] 8.0 km (6:53 / km)
1.5km WU standard drills and running trying to get warm!
5 * 1km at ~ 4.30min/km pace.
Running on road with a bit of inclines up and down.
1.5km WD slow running.
5 * 1km at ~ 4.30min/km pace.
Running on road with a bit of inclines up and down.
1.5km WD slow running.
C • 4.30 2
Thursday Jan 4, 2018 #
S&C (Strength & Core) 45:00 [3]
Good variety of core and strength exercises designed to help me with my running and prevention of injuries. Felt pretty good with no problems.
Wednesday Jan 3, 2018 #
Orienteering 51:37 [4] 7.7 km (6:42 / km)
Running an old Blue course 6.6km around Long Valley South. Nice terrain with some good runnability. Basically clean and fine navigation, only not seeing the fence at #4 and overshooting #17 due to bad map vegetation. Happy with my time and no problems with injuries or anything.
Map
Map
Tuesday Jan 2, 2018 #
Note
(rest day)
Felt something in my calves so decided to take it easy. Not want to push it and I will see how it feels tomorrow.
C • calf 3
Monday Jan 1, 2018 #
MTB long (Score) 2:45:00 [3] 28.0 km (5:54 / km)
Today was a mad, muddy MTB-O score event, with a lot of bad events happened along the way such as bad chain and extreme mud. Enjoyable to be out in the slosh for that long with good feeling at the end.