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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Apr 13:

activity # timemileskm+m
  Orienteering7 5:08:53 24.48(12:37) 39.4(7:50)
  Running7 1:45:00 4.85(21:40) 7.8(13:28)
  Total12 6:53:53 29.33(14:07) 47.2(8:46)

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Saturday Apr 13 #

Running warm up/down 20:00 [3] 1.0 km (20:00 / km)

Orienteering race 36:42 [5] 5.0 km (7:20 / km)

Lørdagskjappen Middle Distance 4.2km - Moss
Great start, nailing the long techical leg to #1 and preceding to hit the next few cleanly. Everything was great until #6, where I lost 2 mins not having a clear attackpoint and getting confused between similar knolls. Ended up ~1.50 mins behind the leader so pretty annoyed at myself for the error, but otherwise happy.
Results
Map

Friday Apr 12 #

Note
(rest day)

Thursday Apr 11 #

5 PM

Running warm up/down 20:00 [2] 1.6 km (12:30 / km)

6 PM

Orienteering race (Sprint) 21:45 [4] 4.0 km (5:26 / km)

Low key evening sprint around Konnerud, a hilly suburb of Drammen. Mostly urban style, with some more interesting short legs at the end. Started off well, although possibly not picking the best route choice to #4, est 20 secs slower.
Very deep snow in places off the roads (up to 40cm) which was novel for a sprint. So running with flats was very slippery, making me fall over and break my compass. Not good! :D
Time for a day off.

Wednesday Apr 10 #

1 PM

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

2 PM

Orienteering 1:15:00 [3] 8.5 km (8:49 / km)

Great long distance practice on Gillingsrød, WOC 2019 relevant terrain. Ran the 7.2km course using the 2 recommended short-cuts. Today was mainly practising long and complex route choices, keeping concentration over the longer 1-2km legs.
Felt good physically, and navigation was pretty good. One 1min error coming off the hill to #19, drifting west towards #4, staying high on the faster, nicer terrain.
Map:
https://woc2019.no/files/training/WOC2019_training...

Tuesday Apr 9 #

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

11 AM

Orienteering 45:00 [2] 3.5 km (12:51 / km)

Middle distance training on Våler Varde. Focused on careful map contact in the detailed terrain with lower visibility & runnability than yesterday. Took it slow & steady.

Valer-Varde-Extract
5 PM

Running warm up/down 15:00 [2] 1.0 km (15:00 / km)

6 PM

Orienteering race 16:51 [4] 3.5 km (4:49 / km)

Oslo City Cup Sprint - Oppsal, Akershus. 2.9km
Nice and fast sprint race, with an interesting mix of urban apartment blocks and steep forest. A good warm-up in and set off at a smart pace. Started off first with no-one around in the terrain. Made approx 30 secs worth of errors & hesitations.
Ended up 2nd behind a lad from Oppsal running on his local neighbourhood terrain, and ahead of some other prominent names.
Results

Monday Apr 8 #

11 AM

Running 10:00 [3] 1.0 km (10:00 / km)

WU
12 PM

Orienteering 1:06:12 [3] 8.0 km (8:17 / km)

Lovely orienteering in semi-open wilderness forest at Akselås near Sarpsborg. Long distance course planned by Eva Jurenikova, practising simplification with some long route choices & compass bearings. Fantastic orienteering all round!

Norway-Apr-2019-Map-extract

Sunday Apr 7 #

Running warm up/down 15:00 [3] 1.2 km (12:30 / km)

WU + dynamics

Orienteering race 47:23 [4] 6.9 km (6:52 / km)

Norwegian Spring Day 2 - H16 Long
Started off well, and finished steady. Didn't lose much time navigationally, max 1min from hesitations. No major mistakes and kept a smooth pace throughout. Came 6th today but only 1.22 down on second place, so we were all packing it in at the top. Solid run, which was the aim, so pretty happy.

Results
Map

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