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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run5 3:44:47 23.6(9:31) 37.98(5:55) 645
  S & C4 1:40:00
  Cross Training1 1:01:16
  Orienteering1 28:36 2.87(9:57) 4.63(6:11) 85
  Total9 6:54:39 26.48 42.61 730
  [1-5]9 6:54:33
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WeThFrSaSuMoTu

Monday Nov 12 #

5 PM

Run 30:28 intensity: (26 @1) + (26:26 @2) + (3:36 @3) 5.46 km (5:35 / km) +62m 5:17 / km
ahr:156 max:168

Easy recovery round town in the dark...and the torrential rain :(
6 PM

S & C 15:00 [1]

Sunday Nov 11 #

10 AM

S & C 30:00 [2]

Plyometrics session just learning the basics
2 PM

Run long 1:20:52 intensity: (6 @0) + (1:43 @1) + (20:52 @2) + (50:10 @3) + (8:01 @4) 12.73 km (6:21 / km) +414m 5:28 / km
ahr:164 max:187

On the seat - just more exploring

Saturday Nov 10 #

9 AM

Run warm up/down 26:59 intensity: (1:55 @1) + (5:08 @2) + (19:39 @3) + (17 @4) 4.55 km (5:56 / km) +25m 5:47 / km
ahr:165 max:180

Warm Up

Run 11:50 intensity: (4 @1) + (7 @2) + (6 @3) + (57 @4) + (10:36 @5) 3.0 km (3:57 / km)
ahr:195 max:202

BOF 3 km Time Trial

Run warm up/down 9:26 intensity: (30 @1) + (1:58 @2) + (6:58 @3) 1.55 km (6:06 / km)
ahr:166 max:178

Cool Down

Run 6:26 intensity: (18 @1) + (2:30 @2) + (3:38 @3) 1.06 km (6:05 / km) +15m 5:41 / km
ahr:163 max:175

Jog to Hills

Run hills 16:25 intensity: (4:19 @1) + (7:01 @2) + (4:40 @3) + (25 @4) 2.03 km (8:06 / km) +85m 6:42 / km
ahr:149 max:184

Hill Running Technique session
12 PM

S & C 20:00 [1]

Learning different rehab exercises

Thursday Nov 8 #

5 PM

Run warm up/down 18:35 intensity: (15 @1) + (8:44 @2) + (9:36 @3) 3.37 km (5:31 / km) +27m 5:18 / km
ahr:164 max:178

Warm Up....getting wet, then getting lost, then getting even more wet :(

Orienteering 28:36 intensity: (1:13 @1) + (3:16 @2) + (18:54 @3) + (5:13 @4) 4.63 km (6:11 / km) +85m 5:40 / km
ahr:175 max:191

WCOC Orienteering - Bridekirk

Just nice and steady again, nav pretty good, slight bananas on a couple but no big mistakes. Enjoyed it even though it was in the rain :)

Run warm up/down 13:40 intensity: (37 @1) + (3:35 @2) + (9:28 @3) 2.5 km (5:28 / km) +18m 5:16 / km
ahr:162 max:180

A few short strides the warm down on the road I was meant to be on before
7 PM

Note

Hip not feeling too bad today just slightly achy, think it was maybe the hard running on armac which set it off so having yesterday off running and icing and stretching has definetly helped. Will just see how it feels and keep stretching it/doing the exercises hopefully be all good

Wednesday Nov 7 #

3 PM

Run 6:23 intensity: (2:36 @1) + (3:47 @2) 1.12 km (5:42 / km)
ahr:139 max:155

Left hip was suddenly very sore this morning when walking and has been all day so didn't think I'd be running but tested it out anyway and no suprise it still hurt :(
*the same place as last year so may be the same thing again

Run 3:43 intensity: (52 @1) + (2:51 @2) 0.62 km (5:59 / km)
ahr:148 max:160

Shuffling down to the gym - didn't want to get wet

Cross Training 1:01:16 intensity: (8:07 @1) + (35:23 @2) + (17:46 @3)
ahr:151 max:172

Being sensible and went to the gym instead of just aggravating it more

First 30 mins on the spinning bike

Second 30 on the Elliptical
4 PM

S & C 35:00 [2]

Core, hip exercises and stretching

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