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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run7 3:03:43 17.88(10:16) 28.78(6:23) 431
  Orienteering4 2:36:58 12.73(12:20) 20.48(7:40) 32913 /14c92%
  Stretching/Rolling3 50:00
  S & C1 30:00
  Total11 7:00:41 30.61 49.26 76013 /14c92%
  [1-5]8 6:10:41
«
1:47
0:00
SaSuMoTuWeThFr

Thursday Feb 22 #

6 PM

Run warm up/down 10:41 [2] 2.0 km (5:21 / km) +7m 5:15 / km
ahr:130 max:138

Orienteering 32:42 [3] *** 5.38 km (6:05 / km) +33m 5:54 / km
ahr:153 max:177

Wcoc Night O Finale- Silloth

A couple of places with a bit of scrappy navigation but was mostly all good and managed to keep a good pace throughout

Run warm up/down 6:42 [2] 1.1 km (6:05 / km) +11m 5:48 / km
ahr:153 max:155

9 PM

Stretching/Rolling 15:00 [0]

Wednesday Feb 21 #

3 PM

Run 50:00 [3] 8.05 km (6:13 / km) +217m 5:28 / km
ahr:152 max:178

Nice and easy run up the Hay, the sun was very pretty on the way back down :)
4 PM

S & C 30:00 [2]

Bit of core, bit of strengthening stuff, bit of plyo
5 PM

Run 9:08 [2] 1.4 km (6:31 / km) +11m 6:17 / km
ahr:130 max:140

To and from Tri Club

Tuesday Feb 20 #

Run intervals 54:56 [4] 9.73 km (5:39 / km) +103m 5:22 / km
ahr:145 max:175

Warm Up

5*800m ~ 3.00 [1.30 rest]
Just trying to keep nice and consistent and still be strong on the last rep. Was feeling quite good and not too tired :)

Cool Down
9 PM

Stretching/Rolling 15:00 [0]

Monday Feb 19 #

Note
(rest day)

Quite tired after last week so a full rest day today:)

Sunday Feb 18 #

10 AM

Run warm up/down 7:08 [2] 0.6 km (11:53 / km) +27m 9:42 / km
ahr:101 max:124

Orienteering 56:45 [3] 6.4 km (8:52 / km) +168m 7:50 / km
ahr:120 max:144

Long 2 - Uath Lochans

Just nice and cruisey round. Feeling quite tired now after a hard week

Run warm up/down 4:40 [2] 0.6 km (7:47 / km)
ahr:118 max:128

9 PM

Stretching/Rolling 20:00 [0]

Man my legs are tired

Saturday Feb 17 #

11 AM

Run warm up/down 13:26 [2] 1.6 km (8:24 / km) +33m 7:37 / km
ahr:153 max:168

Orienteering tempo 35:00 [4] *** 4.7 km (7:27 / km) +98m 6:45 / km
ahr:164 max:179 spiked:13/14c

Middle 2 - Darnaway

Run warm up/down 6:30 [2] 0.6 km (10:50 / km) +11m 9:55 / km
ahr:159 max:180

1 PM

Run warm up/down 11:36 [2] 1.9 km (6:06 / km) +11m 5:56 / km
ahr:154 max:169

Orienteering 32:31 [3] 4.0 km (8:08 / km) +30m 7:50 / km
ahr:161 max:173

Relay 2 - Culbin

Really nice area, felt good running and nav was pretty clean. :)

Run warm up/down 8:56 [2] 1.2 km (7:27 / km)
ahr:160 max:172

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