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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Feb 3:

activity # timemileskm+m
  Orienteering3 1:44:29 8.82(11:50) 14.2(7:21) 230
  Running4 1:25:00 4.16(20:25) 6.7(12:41)
  Plyometrics1 30:00 0.62(48:17) 1.0(30:00)
  Swimming1 30:00 0.56(53:39) 0.9(33:20)
  S&C1 30:00
  MTB1 17:00 2.49(6:50) 4.0(4:15)
  Total9 4:56:29 16.65 26.8 230

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SuMoTuWeThFrSa

Saturday Feb 3 #

Running warm up/down 15:00 [2] 0.6 km (25:00 / km)

WU
11 AM

Orienteering race 49:00 [4] 6.6 km (7:25 / km)

Nice orienteering around Castle Malwood, near Rufus Stone in the New Forest. Extremely wet underfoot and got soaked in mud up to my thighs! Proper mud training. Blue course 3rd place losing total time of around 2 mins including 1min at #10. I didn't have a clear attack point coming off the road. Felt good physically but nearer the end the mud tired me out a little bit.

Map
12 PM

Running warm up/down 15:00 [2] 0.6 km (25:00 / km)

WD

Friday Feb 2 #

Swimming 30:00 [3] 0.9 km (33:20 / km)

Quick, strong swim as a fairly easy sesh.

Thursday Feb 1 #

MTB 17:00 [3] 4.0 km (4:15 / km)

Tough, hard MTB sprintervals on Blackheath sand on my creaky bike. Nice WU though. Felt good and no problems with my previous injury which is a good sign.

S&C (Strength & Core) 30:00 [3]

Usual set of 12 exercises trying to put a bit more quality in the drills.

Wednesday Jan 31 #

Running (Run Squad) 10:00 [3] 0.5 km (20:00 / km)

WU and finding our cadence - strides per minute at a fast race pace.

Plyometrics (Run Squad) 30:00 [3] 1.0 km (30:00 / km)

High intensity, explosive exercises designed to strengthen leg muscles for a faster cadence. Felt pretty good even though some drills were pretty tough (high speed skipping!). Great to work on something relatively new but also important to know about.

Running (Run Squad) 5:00 [3] 0.5 km (10:00 / km)

Tried to increase our cadences and ran for 1 min to judge that.
WD

Tuesday Jan 30 #

Orienteering (Middle) 22:58 [4] 3.1 km (7:25 / km) +90m 6:28 / km

Beautiful orienteering around Winterfold, doing some techy, fast-paced Middle distance training. Focused on flow, map contact, compass work, micro-route choice and fast changes of direction. Felt pretty good, only a little tired in the 2nd half. One small error at #5 - 30 seconds - losing time in the control circle due to not following compass confidently all the way in.

Map

Monday Jan 29 #

Running hills (Terrain) 40:00 [3] 4.5 km (8:53 / km)

Drills, stretching - WU

3 x (10 x 50m) hill reps
(with 2 mins rest in between each set of 10.)

Really tiring but felt good at the end and enjoyed it.

WD - Running and Stretching, 1.5km

Sunday Jan 28 #

Orienteering race 32:31 [4] 4.5 km (7:14 / km) +140m 6:15 / km

Star Posts North, always a beautiful area to go back to. Did the Green course as still not wanting to recur the injury from before, and felt very little of it today. Lost some time (1min) at #3 from inaccurate navigation into the control from the path, getting a bit distracted by the annoying mountain bikers.
Lovely course, great (but simple) terrain and felt pretty good, apart from going up the hills! 1st on the Green overall @ 7 mins/km so happy enough.

Map

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