Training Log Archive: AdamConway

Day 2 of POM. A good long distance around a very runnable area with a lot of paths to navigate on. I was a bit disappointed with my course (TD4?) as well as my form because I lost about 1min on running speed and 1min due to lack of concentration on the map in some parts. Ended up 7th, running 5.6 mins/km, so not too bad, but I still could have done better as I felt a bit heavy in the legs. So OK overall but some things to improve on.

Standard exercises.

C • TD4 1

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!

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

Some good jumps and WU with hurdles and drills.

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.

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!

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.