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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run5 2:42:53 16.75(9:44) 26.95(6:03)
  Stretching/Rolling5 1:15:00
  S & C1 22:34
  Orienteering1 18:54 2.24(8:27) 3.6(5:15)15 /17c88%
  Total9 4:39:21 18.98 30.5515 /17c88%
  [1-5]5 3:24:21
«
1:15
0:00
SuMoTuWeThFrSa

Thursday Sep 21 #

5 PM

Run warm up/down 17:20 [2] 2.1 km (8:15 / km)
ahr:147 max:171

Jog to harris park from my house with Al and then some drills once at the park.
6 PM

Orienteering 18:54 [3] *** 3.6 km (5:15 / km)
ahr:169 max:204 spiked:15/17c

Got to every control fine but the just either couldnt find them or just ran straight past them! Need to keep my eyes open a bit more. Also wasnt really feeling like running flat out so just kind of took it at a ok pace that i could hold easily.

Run warm up/down 10:00 [2] 1.5 km (6:40 / km)

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 20 #

Note
(rest day)

School Borrowdale trip so lots of walking, climbing and canoeing was quite tiring.

Stretching/Rolling 15:00 [0]

Tuesday Sep 19 #

5 PM

Run 48:58 [3] 8.13 km (6:01 / km)
ahr:166 max:178

Easy jiggle up the hay with Al, then on the way down and along back home did some strides/quicker efforts (100/200m) to get the legs turning. Was feeling good apart from calfs a bit sore and a little bit of a head cold.
6 PM

Stretching/Rolling 15:00 [0]

Monday Sep 18 #

7 PM

Run 25:44 [2] 4.05 km (6:21 / km)
ahr:152 max:171

Very easy chilled recovery run. Didnt want to do anything too long so just had a little jog round town. Everthing feeling good.

S & C 22:34 [4]

Hiit core workout.

Stretching/Rolling 15:00 [0]

Sunday Sep 17 #

7 PM

Run warm up/down 19:49 [3] 3.32 km (5:58 / km)
ahr:156 max:165

Longer, extended jog around town. A few drills towards the end.

Run tempo 21:47 [5] 5.0 km (4:21 / km)
ahr:169 max:172

5km tempo run from strawberry how out through hundith hill then back round to strawberry how.

Wasnt really pushing the first 1.5 km as much as i could have as didnt know how the legs would be but definitely could have gone faster as felt there was alot left at the end to push on harder which i did.

Times for each km were: 4.35, 4.46, 4.30, 4.02, 3.51

Improved time from last 5km i did in stockholm by at least a minute but could have been faster probably would have been if it was a park run with other people but oh well definitely want to be quicker again by next year!

Run warm up/down 19:15 [2] 2.85 km (6:45 / km)
ahr:171 max:172

Jog back home, wanted to make the whole session to an hour so went the longer way round.

Legs feeling good.
8 PM

Stretching/Rolling 15:00 [0]

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