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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run7 3:38:55 22.06(9:55) 35.5(6:10) 500
  Stretching/Rolling5 1:17:00
  Orienteering2 1:16:57 6.77(11:22) 10.9(7:04) 28631 /36c86%
  S & C2 40:00
  Cross Training1 30:00
  Total13 7:22:52 28.83 46.4 78631 /36c86%
  [1-5]9 6:05:52
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ThFrSaSuMoTuWe

Wednesday Nov 22 #

3 PM

Run 1:11:51 [3] 12.1 km (5:56 / km) +351m 5:11 / km
ahr:175 max:190

Hay & Setmurphy

Really grim weather but was alright once I got out And then was under the trees in Setmurphy. Was feeling good and actually really enjoyed it :)
9 PM

Stretching/Rolling 10:00 [0]

Tuesday Nov 21 #

4 PM

Run warm up/down 12:58 [2] 2.0 km (6:29 / km)
ahr:157

Warm Up
(To school then back to home to change jacket as I was far too hot)
5 PM

Run 30:32 [4] 6.4 km (4:46 / km) +57m 4:34 / km
ahr:159 max:170

Fartlek Run around town. Grim weather

Legs were feeling nice and strong and were not too tired towards the end which is a positive. Also couldn't feel my hip at all so hopefully only running once in the last three days has help it to settle down a bit.

Run warm up/down 9:35 [2] 2.0 km (4:48 / km)
ahr:167

Cool Down - A bit quick but needed to get back to look after Isaac :/
9 PM

Stretching/Rolling 15:00 [0]

Monday Nov 20 #

5 PM

Cross Training (Spinning) 30:00 [2]
ahr:124

In the gym with Ali for some company :)

S & C 20:00 [2]

Core stuff
8 PM

Stretching/Rolling 20:00 [0]

Feeling a bit tight so extended it a bit

Sunday Nov 19 #

10 AM

Run warm up/down 17:45 [2] 2.0 km (8:53 / km)
ahr:161

Jog and drills

Orienteering race 32:15 [3] *** 4.6 km (7:01 / km) +95m 6:21 / km
spiked:14/17c

British School's Champs - New Beechenhurst - Yr 12 - 4.6km - 32.15 - 1st

Felt good going round, nav was a bit scrappy in some places as I just ran straight past a few controls but apart from that was a good solid run. Legs were feeling nice and strong and no problems with my hip.

*forgot to start my watch grr :(
11 AM

Run warm up/down 14:33 [2] 1.6 km (9:06 / km)
ahr:163

Cool down with Judd

Saturday Nov 18 #

Note
(rest day)

Friday Nov 17 #

4 PM

Run 36:17 [3] 6.1 km (5:57 / km) +92m 5:32 / km
ahr:151

Easy round town. Everything feeling alright which is good.
5 PM

S & C 20:00 [2]

Core stuff

Stretching/Rolling 15:00 [0]

Thursday Nov 16 #

6 PM

Run warm up/down 10:23 [2] 1.2 km (8:39 / km)
ahr:164

Orienteering 44:42 [3] *** 6.3 km (7:06 / km) +191m 6:10 / km
ahr:179 max:185 spiked:17/19c

Wcoc Night Event #3 - Scale Hill - Long - 5.5 km

Nav was all clean and smooth only a little bit hesitant in a couple of places. Chest was feeling a bit tight once I'd started but wasn't too bad. Also could feel my hip a bit especially on the up hills but less than yesterday which is good.

Run warm up/down 15:01 [2] 2.1 km (7:09 / km)
ahr:172

5 * Strides

Cool down
8 PM

Stretching/Rolling 17:00 [0]

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