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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamConway

In the 7 days ending Jul 27:

activity # timemileskm+m
  Orienteering5 4:29:50 21.56(12:31) 34.7(7:47)
  Running5 2:33:29 11.87(12:56) 19.1(8:02)
  Total5 7:03:19 33.43(12:40) 53.8(7:52)

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Saturday Jul 27 #

Note
(rest day)

Friday Jul 26 #

Running warm up/down 10:00 [2] 0.7 km (14:17 / km)

Orienteering race 27:00 [4] 4.3 km (6:17 / km)

BOF Day 5 - North Granish 3rd leg relay
Felt ok starting off, nav was fine and adjusted for the slight variation in terrain type in the area. Nailed most of the controls, only problem was not being able to see the control due to some challenging hanging.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Running warm up/down 5:00 [2] 0.5 km (10:00 / km)

Orienteering race 26:40 [4] 4.7 km (5:40 / km)

Moor of Alvie - Middle race exercise
Felt great at the start, direction being spot on for the first loop, managing to catch Hudd up. He pulled away eventually, the terrain animal, leaving me to tussle with Pete Bray for a bit. Stopped too early on #12, making a small parallel error, but relocated fairly quickly. Pretty happy with my PDP today but distance was lacking a bit.

Thursday Jul 25 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)

Orienteering 20:00 [4] 3.9 km (5:08 / km)

BOF Day 4 - Forres sprint
Started off not so well, getting caught out by the trap to #1. Rest was fine, not as fast running as the others, but still route choices were optimum or 50/50.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

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

Orienteering long 1:00:00 [3] 7.3 km (8:13 / km)

BOF Day 4 - Culbin
Not a great performance at all. Legs were not working well, and concentration in my direction was lacking especially towards #5. The terrain would have allowed me to go straight which was a route choice error, and so affected my plan negatively.

Wednesday Jul 24 #

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Orienteering 25:00 [4] 2.5 km (10:00 / km)

BOF Day 3 - Loch Vaa am
Talk O with Paul. Had bad direction to #2 as I drifted left of the line too much, but corrected to take an accurate bearing into the control. Had good pictures on each leg, but I should learn to use positive features more in my plans.

Running warm up/down 3:00 [1] 0.4 km (7:30 / km)

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)

Orienteering 20:00 [4] 2.1 km (9:31 / km)

Lach Vaa pm
Run round a map memory with Joe H

Running warm up/down 6:00 [1] 0.8 km (7:30 / km)

Tuesday Jul 23 #

Running warm up/down 10:00 [2] 1.2 km (8:20 / km)

Orienteering 35:00 [3] 3.0 km (11:40 / km)

BOF Day 2 - Roseisle am
Blank map compass exercise
Tom helped with bearing sightings which is definitely something I haven't been doing properly until now, which I can train in the future.

Running warm up/down 10:00 [2] 1.1 km (9:05 / km)

Orienteering 22:50 [3] 2.1 km (10:52 / km)

Roseisle pm
Line exercise, legs feeling it a bit at the end and concentration lacking a tiny bit however managed to identify the larger features as well as the detail between them quite well.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Monday Jul 22 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

WU jog + drills

Running 11:30 [4] 3.1 km (3:43 / km)

BOF Talent Day 1 - 3km time trial

Running warm up/down 10:00 [1] 0.5 km (20:00 / km)

WD stretches

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

Wu jog to the start + drills, probably should have done some more so treating it more like a race

Orienteering 33:20 [3] 4.8 km (6:57 / km)

Took it pretty easy, hit every control accurately & executed my plans very well on each leg. Probably lost some time on the micro route-choices, as I could have used the simplification I was doing to look up more and plan my micro routes better on the run.

Running warm up/down 5:59 [1] 1.0 km (5:59 / km)

WD jog along the path and a few static stretches.

Sunday Jul 21 #

Note
(rest day)

Travel to Scotland

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