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Training Log Archive: AdamConway

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running3 1:30:13 7.89(11:26) 12.7(7:06)
  Orienteering3 1:20:16 8.57(9:22) 13.8(5:49)
  Gym1 25:00 1.24(20:07) 2.0(12:30)
  Swimming1 15:00
  Total6 3:30:29 17.71 28.5

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Saturday Mar 23 #

Running warm up/down 15:00 [2] 1.5 km (10:00 / km)

Orienteering race (Sprint) 15:50 [5] 3.0 km (5:17 / km)

Lancaster Sprint selection race
No big mistakes, just didn't run fast enough today. Went into lactic quite early on, not sure why since I ran a controlled start. This slowed my pace for the rest of the race.
I took the right road option for the long leg 2-3, which lost me 20 secs, but M20 winner Freddie Carcas also ran this route, so it was viable.

Friday Mar 22 #

Note
(rest day)

Thursday Mar 21 #

Orienteering 37:31 [4] 6.0 km (6:15 / km)

Kent Night Cup 25 Brasted Chart
Cut the normal 1 hr short, tapering for the weekend. Kept up with Tom D for most of it, over taking him when he made mistakes. Got all of the 70s in under 30mins, so pretty good pace, with nav nice & sharp.
WD jogging back.

Wednesday Mar 20 #

Running 30:00 [4] 3.0 km (10:00 / km)

WU
6 x 300m fast, tussocky intervals

Tuesday Mar 19 #

Gym 25:00 [3] 2.0 km (12:30 / km)

Normal S&C routine, working core, quads and a short tempo.

Swimming 15:00 [3]

2 x 10 lengths
5.02, 5.06

Monday Mar 18 #

Running 45:13 [3] 8.2 km (5:31 / km)

Easy one back home from Peaslake, going through Hurtwood and Winterfold. Enjoying the forest.

Sunday Mar 17 #

Orienteering race 26:55 [4] 4.8 km (5:36 / km)

CompassSport Trophy - The Enchanted Place
Great, clean run, apart from 30s of error at #13 just over shooting the control and not seeing it the other side of a tree. Lost out to Stan but only because one control was void where everyone but me made a mistake.
Results:
https://www.saxons-oc.org/results-archive/2019/201...

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