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Training Log Archive: AdamConway

In the 7 days ending Feb 10, 2018:

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, 2018 #

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, 2018 #

(rest day)

Thursday Feb 8, 2018 #

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, 2018 #

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, 2018 #

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.


Shout out to Dad again for giving me this idea!

Monday Feb 5, 2018 #

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, 2018 #

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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