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Attackpoint - performance and training tools for orienteering athletes

Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run7 6:03:09 39.38(9:13) 63.37(5:44) 688
  S & C3 2:30:00
  Orienteering1 49:41 4.29(11:35) 6.91(7:12) 151
  Cross Training1 45:00
  Total10 10:07:50 43.67 70.28 840
  [1-5]8 7:37:50
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ThFrSaSuMoTuWe

Wednesday Oct 28 #

8 AM

Run 26:06 intensity: (53 @1) + (12:36 @2) + (12:37 @3) 4.68 km (5:35 / km) +37m 5:22 / km
ahr:165 max:174 shoes: New Balance Zante v4

To the gym and back again

S & C 1:00:00 [0]

3 PM

Run 49:27 intensity: (1:58 @1) + (30:05 @2) + (17:24 @3) 7.62 km (6:29 / km) +184m 5:47 / km
ahr:163 max:176 shoes: NB Hierro V4 #2

Feeling pretty tired so a very nice plod it was

Tuesday Oct 27 #

5 PM

Run warm up/down 20:44 intensity: (2:16 @1) + (12:24 @2) + (5:10 @3) + (54 @4) 3.66 km (5:40 / km) +29m 5:27 / km
ahr:155 max:191 shoes: NB Hierro V4 #2

Warm Up

Run intervals 31:01 intensity: (6 @1) + (1:35 @2) + (4:23 @3) + (24:55 @4) + (2 @5) 6.23 km (4:59 / km) +1m 4:59 / km
ahr:181 max:196 shoes: VJ Irocks

3* 9 mins [2 min] on a very sloppy killing fields

Not feeling amazing to start but just tried to keep things consistent

Run 5:24 intensity: (24 @2) + (1:42 @3) + (3:18 @4) 0.78 km (6:54 / km) +1m 6:51 / km
ahr:179 max:187 shoes: VJ Irocks

Striding x 6

Run warm up/down 21:46 intensity: (33 @2) + (12:20 @3) + (8:53 @4) 3.29 km (6:37 / km) +46m 6:11 / km
ahr:178 max:185 shoes: NB Hierro V4 #2

Cool Down

Monday Oct 26 #

5 PM

Run 37:00 intensity: (50 @1) + (30:07 @2) + (5:46 @3) + (17 @4) 6.21 km (5:57 / km) +48m 5:44 / km
ahr:160 max:184 shoes: NB 1080 v10

Very nice meadows with Helen and Emma
6 PM

S & C 45:00 [0]

Sunday Oct 25 #

11 AM

Run 1:27:05 intensity: (5:20 @1) + (1:20:00 @2) + (1:37 @3) + (8 @4) 15.27 km (5:42 / km) +240m 5:17 / km
ahr:155 max:181 shoes: NB Hierro V4 #2

Pentlands girls walk sandwich

Ran out and back with the walk in the middle

Saturday Oct 24 #

1 PM

Run warm up/down 18:03 intensity: (56 @1) + (4:27 @2) + (12:03 @3) + (37 @4) 3.36 km (5:23 / km)
ahr:167 max:183 shoes: NB 1080 v10

Warm up and some drills

Run tempo 16:11 [4] 3.7 km (4:23 / km)
ahr:177 max:183 shoes: VJ Irocks #2

Haries 3km TT

Feeling pretty terrible but with having only done my first session in a few weeks on Tuesday I guess couldn't really ask for much. Enjoyed it more than I thought I would so that's a positive :)

Run 8:40 intensity: (2:45 @2) + (5:55 @3) 1.43 km (6:04 / km) +1m 6:02 / km
ahr:169 max:178 shoes: VJ Irocks #2

Little bit of a session afterwards, 30s, 60, 90s, 60s, 30s all with 1min rest

Run warm up/down 16:50 intensity: (19 @1) + (9:03 @2) + (7:28 @3) 2.75 km (6:08 / km) +21m 5:55 / km
ahr:166 max:175 shoes: NB 1080 v10

Cool Down

Friday Oct 23 #

12 PM

Cross Training (Swimming) 45:00 [1]

Very happy to be back :))
6 PM

S & C 45:00 [0]

Thursday Oct 22 #

7 PM

Run warm up/down 14:47 intensity: (33 @1) + (10:55 @2) + (3:05 @3) + (14 @4) 2.63 km (5:37 / km) +81m 4:52 / km
ahr:163 max:178 shoes: VJ Irocks

Bit of a rush but arrived in perfect time

Orienteering 49:41 intensity: (8:41 @2) + (29:48 @3) + (11:12 @4) 6.91 km (7:12 / km) +151m 6:29 / km
ahr:174 max:188 shoes: VJ Irocks

Nice bit of braids fight with the nighting. Missed out a couple of controls as was worried my torch wouldn't last the way home and was getting a bit long.

Run warm up/down 10:05 intensity: (15 @1) + (9:11 @2) + (39 @3) 1.78 km (5:40 / km)
ahr:161 max:177 shoes: VJ Irocks

Down the hill

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