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Training Log Archive: AdamConway

In the 7 days ending Mar 30:

activity # timemileskm+m
  Running4 2:27:16 12.49(11:47) 20.1(7:20) 75
  Orienteering2 55:37 6.65(8:22) 10.7(5:12)
  Swimming1 20:00
  Gym1 20:00 0.31(1:04:22) 0.5(40:00)
  Total5 4:02:53 19.45 31.3 75

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Saturday Mar 30 #

Running warm up/down 20:00 [2] 1.0 km (20:00 / km)

WU + dynamics

Running 19:11 [4] 5.0 km (3:50 / km) +75m 3:34 / km

Pretty hilly Cranleigh Park Run. Came 2nd and ran most of it without anyone pulling or pushing me until the last 500m. But outsprinted the guy behind me :-) Felt good especially with the big main hill, which we did twice.
Nice to bump into Joe Edwards from next door, back from univ, who ran well in just over 18 mins.

Friday Mar 29 #

Note
(rest day)

Thursday Mar 28 #

Swimming 20:00 [3]

Usual 2 x 10 lengths, legs feeling a bit tired but still kept a steady pace.
5.05, 5.07

Gym 20:00 [3] 0.5 km (40:00 / km)

Usual set just less running and more quad stuff and rowing.

Wednesday Mar 27 #

Running 1:03:05 [3] 10.6 km (5:57 / km)

Beautiful and warm long run over sunny Winterfold and Pitch Hill, starting from Holmbury Hill Car Park 1. Trails nice & dry. Threw in some long orienteering legs, running on compass direct through the rougher stuff. Gorgeous red sunset to end the run.

Tuesday Mar 26 #

Running 25:00 [2] 2.0 km (12:30 / km)

WU + WD

Orienteering race 32:45 [4] 7.0 km (4:41 / km)

SLOW Night-O at Richmond Park - 6.2km mass start
Kept up with Murray S until number 6, then we split on different gaffles. Made some directional errors but kept time losses under 15 secs each. Finished in 2nd place around 1min 30 secs behind Murray and ahead of Matthias and co which wasn't bad.
Nice end to the series!

Monday Mar 25 #

Note
(rest day)

Sunday Mar 24 #

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

Orienteering race 22:52 [5] 3.7 km (6:11 / km)

Hampsfell Middle distance, 3.2km
Orienteering more smoothly today. I didn't go off like a nutter like last time at Wharncliffe. Lost 45 secs on #2 going to the wrong crag with dodgy use of compass. Then binned another 30s to #9, just lost concentration a little and went bombing down the path instead of cutting right.
Still need to cut out the errors. I'm getting there.

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