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Training Log Archive: AdamConway

In the 7 days ending Apr 6:

activity # timemileskm+m
  MTB1 6:00:00
  Running3 2:02:37 11.87(10:20) 19.1(6:25)
  Orienteering1 27:36 2.8(9:52) 4.5(6:08)
  Gym1 25:00 0.62(40:14) 1.0(25:00)
  Swimming1 20:00
  Total6 9:15:13 15.29 24.6

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Saturday Apr 6 #

11 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

12 PM

Orienteering 27:36 [4] 4.5 km (6:08 / km)

Norwegian Spring - Youth Relay H13-16.
Team of 4, run over 3 legs. Ran last leg for Kongsberg OL 1.
Not the best start for our first leg runner, but luckily Andreas the faster of our two 2nd leg runners brought us up from 18th to 10th. I started out nearly 5 mins behind the leader, and aimed to spike every control. Made no mistakes, and caught the leading pack. Only bad thing was I then got a stitch 3 legs before the end, so couldn't overtake during the final section. Kept up with them to the finish, came in 6th, only 30s behind the leader.
Good, solid run, happy with that, seemed to work out great!

Results
Map

Friday Apr 5 #

Note
(rest day)

Travel

Thursday Apr 4 #

Running 52:37 [3] 9.6 km (5:29 / km)

Steady one over Pitch Hill and Winterfold, admiring the newly green bilberry bushes.

Wednesday Apr 3 #

Running 1:00:00 [4] 8.5 km (7:04 / km)

Another good speed session with Paul.
2km WU + dynamics
10 x 1min ~ 330m
5 x 100m fast strides
1km WD

Tuesday Apr 2 #

Swimming 20:00 [3]

Usual 2 x 10 lengths fast
5.06, 5.07

Gym 25:00 [3] 1.0 km (25:00 / km)

Bit of sprinting on the treadmill, and some upper body work on the machines.

Monday Apr 1 #

Note
(rest day)

Sunday Mar 31 #

MTB 6:00:00 [3]

Lovely day out in Surrey Hills, starting at Evian, doing Rollercoaster and Barry's finishing with Captain Clunk and Supernova.
https://www.trailforks.com/region/surrey-hills/map...

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