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Training Log Archive: AdamConway

In the 7 days ending Apr 20:

activity # timemileskm+m
  MTB1 3:00:00
  Orienteering4 2:13:53 12.64(10:36) 20.34(6:35)
  Running5 2:03:39 6.52(18:57) 10.5(11:47)
  Total7 7:17:32 19.16 30.84

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Saturday Apr 20 #

Running warm up/down 25:00 [3] 1.5 km (16:40 / km)

Orienteering race 27:34 [5] 4.9 km (5:38 / km)

JK Middle Day 2 - 3rd place
Good result, solid run. Made 30 secs error at #16 and the last section slowed up with a stitch. Kept a good pace up the hills for most of the race. Warming up my back was a bit painful, so need to watch that & stretch for tomorrow. Happy to get in the top 3 today.

Friday Apr 19 #

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)

Orienteering race 14:24 [5] 3.34 km (4:19 / km)

JK Sprint Day 1 - 6th place
Seems like from my watch I ran the optimum routes for most of the legs, so time lost was mainly on running speed which wasn't fast enough for the simple type of course. Looks like I made a route choice error on #6 where I went north of the building. I was expecting a long leg or some traps which never came, so perhaps held a bit back in reserve.

Thursday Apr 18 #

Running 30:00 [4] 1.5 km (20:00 / km)

Some short 330m intervals, getting the legs moving quickly.

Wednesday Apr 17 #

MTB 3:00:00 [3]

Light MTB on Pitch and Winterfold. Kept total distance low but enjoyed some high intensity on the trails.

Tuesday Apr 16 #

Orienteering 15:00 [2] 1.5 km (10:00 / km)

Collecting controls on St Martha's.

Orienteering 26:01 [4] 3.8 km (6:51 / km)

Quick middle practice on Mytchett, taking some longer legs fast and the short ones slower, not to tire the legs.

Monday Apr 15 #

Running 23:39 [3] 4.0 km (5:55 / km)

Light jog around Green Lane loop.

Sunday Apr 14 #

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)

Orienteering race 50:54 [5] 6.8 km (7:29 / km)

Smaaleneneløpet Long Distance 5.8km - Østfold
Good race overall, only losing some time at #3, being dragged off line and having to relocate on a thin reentrant. Lost around 1.45min and could easily have been more. Very happy with the result of 3rd equal amongst the top Norwegian runners, and shows seconds do count!
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