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Training Log Archive: AdamConway

In the 7 days ending Feb 10:

activity # timemileskm+m
  Running5 3:14:53 19.95(9:46) 32.1(6:04)
  Plyometrics1 25:00
  Orienteering1 24:46 3.42(7:15) 5.5(4:30)
  Total6 4:04:39 23.36 37.6

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Saturday Feb 10 #

Orienteering race (Sprint - Urban) 24:46 [4] 5.5 km (4:30 / km)

Day 1 of Portugal O Meeting, enjoying the quick sprint in the town of Evora.
Good, straightforward course with some nice intricate bits throughout but fairly easy navigation. Long-ish course for an urban with an optimal route of 5.5km. No route choice errors but some hesitations going into some streets and choosing some routes. There was a fair amount of traffic so some cars got in the way which was a bit annoying and cost me a few seconds here and there!

Friday Feb 9 #

Note
(rest day)

Thursday Feb 8 #

Running (Night) 45:00 [3] 6.4 km (7:02 / km)

WU - 1.2km

4 * 1km in rough Blackheath terrain: bracken covered forest & heather.
I was doing roughly 4.40 min/kms.

Felt good but pretty hard overall and tired running home after.

WD - 1.2km

Wednesday Feb 7 #

Plyometrics (Run Squad) 25:00 [3]

Some good jumps and WU with hurdles and drills.

Running (Run Squad) 20:00 [3] 4.0 km (5:00 / km)

Some good reps with cores exercises in the 'rest' times so fairly tough. Good to focus on using core strength in running and stamina throughout hard drills.

Tuesday Feb 6 #

Running 38:28 [3] 6.0 km (6:25 / km)

Felt good running around St Marthas and Newlands Corner, doing one of my old CATI courses that I planned. Good navigation throughout only losing a few paths due to old map, but basically good. Great to run at night to practice for British Nights (kind of!). No physical problems.

Map:

http://ibb.co/fpdhyx

Shout out to Dad again for giving me this idea!

Monday Feb 5 #

Running 1:05:36 [3] 11.2 km (5:51 / km)

Nice long one around the hills and terrain of Winterfold and running home. Thoroughly enjoyed it as I felt pretty good and did a good big loop around the hilly part of the area. Great to run on some new parts that I have never been to before, without a map! Good stamina and hill training.

Sunday Feb 4 #

Running 25:49 [3] 4.5 km (5:44 / km)

Slow easy with my dad around an extended loop around Blackheath and small lanes. Thanks Dad!

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