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Training Log Archive: AdamConway

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running4 2:18:36 12.37(11:12) 19.91(6:58) 165
  Orienteering2 1:00:35 5.47(11:05) 8.8(6:53)
  Gymn1 50:00 1.86(26:49) 3.0(16:40)
  MTB1 42:00 5.97(7:02) 9.6(4:23)
  Total7 4:51:11 25.67(11:21) 41.31(7:03) 165

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Saturday Jan 27 #

Running 33:04 [3] 5.3 km (6:14 / km) +165m 5:24 / km

Nice steady run with Dad around chalky Newlands Corner and sandy St Martha's Hill. Some pretty steep inclines and felt pretty OK climbing the hills.

Friday Jan 26 #

MTB 42:00 [3] 9.6 km (4:22 / km)

Nice steady long-ish one. Felt pretty good even in the mud, but felt some stiffness in the legs so should have done a bit more warm-up.

Thursday Jan 25 #

Gymn 50:00 [4] 3.0 km (16:40 / km)

Doing a tough session in the Gymn using different types of equipment. Tried to do intervals on some things like the rowing machine but a solid 3km run on the treadmill.

Wednesday Jan 24 #

Running (Run Squad) 45:00 [3] 5.11 km (8:48 / km)

WU 4 x 100m

3 mins - 0.59km Just a simple 3min run as part of our warm up.
2.30mins - 0.63km Progressive run, increasing intensity going round each corner or the astro-turf.
3 mins - 0.65km Relay making us sprint and change speed rapidly and good interval training.
3mins - 0.63km Same type as progressive run before
2.30 mins - 0.66km Just a 9/10 run doing 5 laps at a solid fast speed.
1.52mins - 0.4km Sprinting in a circle going at 10/10 pace. Fun stuff.

WD - 0.5km

Tuesday Jan 23 #

Running (GO Bananas) 15:00 [4] 1.3 km (11:32 / km)

3 * 440m night terrain running and SI punching.

Orienteering (Night) 26:20 [3] 3.5 km (7:31 / km)

Night-O corridor training around Blackheath focusing on fine compass work and terrain running.

Map

Monday Jan 22 #

Running long (Night) 45:32 [3] 8.2 km (5:33 / km)

Easy running home through Winterfold. Good to get some miles under my belt again.

Sunday Jan 21 #

Orienteering race 34:15 [3] 5.3 km (6:28 / km)

Easy green course around Richmond Park, focusing on steady flow and no mistakes. Only problem was I thought a brown "x" was supposed to be a root stock but apparently it can be anything. Today it was a dead tree! Didn't make any mistakes but got a bit confused there. Nice course, taking it steady resting my leg. Didn't feel much today so hopefully its getting better.

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