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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Feb 23:

activity # timemileskm+m
  Orienteering7 6:10:56 24.35(15:14) 39.18(9:28)
  MTB2 5:07:00
  Running3 2:05:14 7.46(16:48) 12.0(10:26)
  Total9 13:23:10 31.8 51.18

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Saturday Feb 23 #

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)

WU + dynamics

Orienteering race 49:40 [5] 7.0 km (7:06 / km)

British Night Champs - Muir of Dinnet, M16 1st
Great area, felt good and minimal mistakes made. The one mistake that occured was to #10, completely missing the "large" path and crossed it without knowing. Kept time loss to around 2 mins as I relocated quickly on the W/E ride.

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)

WD

Friday Feb 22 #

10 AM

Orienteering 1:00:00 [1] 4.0 km (15:00 / km)

Pannannich - Slope training
Getting some GoPro footage of the others but also practising holding a good line with compass on a slope and contouring. Didn't push it at all, tapering for tomorrow.
6 PM

Orienteering 1:00:00 [1] 3.0 km (20:00 / km)

Night Training - Cambus O'May
Strolling around the close controls, observing people making mistakes soon after the start! Lovely terrain relevant for tomorrow but tough through the heather.

Thursday Feb 21 #

10 AM

Orienteering 1:00:00 [4] 6.0 km (10:00 / km)

Doon Hill and Fairies Knowe
Various different exercises in low visibility terrain, as the area was covered in large amounts of wind blow, mkaing some routes going straight impossible.
3 PM

Orienteering 45:00 [1] 3.0 km (15:00 / km)

Braehead, Stirling - Sprintervals
Took it easy as I felt a niggle in my shins, probably from long hours on the bike. Simpler housing estate than last time but still gave some interesting legs.
(video of weekend comign soon!)

Wednesday Feb 20 #

Orienteering race 43:36 [4] 7.58 km (5:45 / km)

Fast and furious mass start night event around the grotty Tulliallan Forest. Came in 4th, way behind GG but still had a pretty good run. Felt fine, and kept my concentration.
Results

Tuesday Feb 19 #

Running 25:14 [3] 5.0 km (5:03 / km)

Simple progression run up the hill onto Winterfold. Muddy and long, gradual hill tired me out but nice to hop onto a bike afterwards.

MTB 4:00:00 [3]

MTB around Winterfold, Pitch Hill and down Barry's from Holmbury.

Monday Feb 18 #

MTB 32:00 [3]

12km Cycling to school in record time.

MTB 35:00 [3]

Pushed uphill coming back

Sunday Feb 17 #

Running warm up/down 20:00 [2] 1.5 km (13:20 / km)

WU

Orienteering race 52:40 [4] 8.6 km (6:07 / km)

Mynydd Y Garn - Welsh League
Good steady run on an excellent course, with a cracking 1.3km leg to #3 and technical detail on legs #3-10 worth travelling for. Wind & rain added to the challenge mid-race.
Made one mistake at #12 losing 1.30min from an over shoot that shouldn't have happened. Towards the end I was losing concentration a bit, so the mistake got my head back in gear for the last few controls.
Results
Map and Route

Running warm up/down 20:00 [1] 1.5 km (13:20 / km)

WD

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