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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running3 1:50:53 8.45(13:07) 13.6(8:09)
  Orienteering2 1:28:28 6.09(14:32) 9.8(9:02)
  Total5 3:19:21 14.54(13:43) 23.4(8:31)

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Saturday Apr 28 #

Orienteering race 27:22 [5] 3.9 km (7:01 / km)

Tio Mila Junior Relay - 7th, Kongsberg OL 1
Great run in amazing terrain, running for my Norwegian club Kongsberg OL. Selected for leg 2, alongside Atle Nikolai, who pushed me along, helping to bring the team from 25th to 8th position. Dropped Atle-Nik in the last 1km. Only problem was a small few hesitations attacking some controls but this was done in a group so we all fiddled around in some places. Really enjoyed it and we finished on the podium in 7th place. Hope to do it again next year and get an even better result!

Friday Apr 27 #

Note
(rest day)

Travelling to Sweden for Tio Mila!

Thursday Apr 26 #

Running intervals 30:00 [3] 3.0 km (10:00 / km)

WU - Jogging to get mobile.
6 x 350m hilly loop @ 9/10 intensity. Good in the legs but a bit slow & tough on the hills.
WD

Wednesday Apr 25 #

Running 15:36 [3] 2.0 km (7:48 / km)

Running up from the Bus stop.

Running 30:00 [3] 2.1 km (14:17 / km)

Late to Run Squad because of road works on A3 but still managed to have a good sesh. Ran some fast 260m ish loops before doing a 1 mile time trial coming in at 6.11. It was on a short grass track so problem with time and felt good despite a short warm-up.

Tuesday Apr 24 #

Running 21:00 [3] 3.5 km (6:00 / km)

Jogging from work to GO Bananas.

Running 14:17 [4] 3.0 km (4:46 / km)

Classic Guildford golf course/ Newlands 3km tempo loop. PB time so pretty happy but legs felt heavy and going up the hills was tough.

Monday Apr 23 #

Note
(rest day)

Getting used to Work Experience schedule :)

Sunday Apr 22 #

Orienteering race 1:01:06 [4] 5.9 km (10:21 / km)

Northern Champs - Wass
Slow and plodding race around a very steep, grotty area. The terrain was not the nicest to run in, however navigation was adequate. I got tired very quickly by the steep hill climbs which slowed me down for the latter part of the race. Fast pace along paths was necessary but I couldn't deliver since I was too tired to go faster than my usual pace. So reckon I lost 3 mins on #4&6 path runs. Nav was fine, no loss other than a couple of small hesitations just attacking some controls, tired into #19 at the end.

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