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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Running6 3:23:05 22.23(9:08) 35.78(5:41) 285
  Orienteering3 2:43:16 14.43(11:19) 23.22(7:02) 185
  S & C2 50:00
  Total7 6:56:21 36.66 59.01 470
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SaSuMoTuWeThFr

Friday Sep 21 #

Note
(rest day)

Thursday Sep 20 #

6 PM

Running 12:51 intensity: (6:31 @1) + (6:20 @2) 2.45 km (5:14 / km) +17m 5:04 / km
ahr:138 max:144

Warm Up

Orienteering 26:38 intensity: (1:00 @2) + (15:15 @3) + (9:25 @4) + (58 @5) 5.73 km (4:39 / km) +8m 4:37 / km

WCOC Orienteering - Silloth

Actually really enjoyed the course, pushing harder in the town bit to focus on routechoice at speed, all good.

Running 10:24 intensity: (31 @1) + (9:53 @2) 1.87 km (5:34 / km) +2m 5:32 / km
ahr:154 max:156

Few shorter strides & Cool Down

Wednesday Sep 19 #

3 PM

Running 56:36 intensity: (10:00 @1) + (12:37 @2) + (33:59 @3) 10.47 km (5:24 / km) +74m 5:13 / km
ahr:157 max:173

Nice run out and back along the river trying to keep low to stay out the storm...was a bit of a push sometimes against the wind to just keep moving!
4 PM

S & C 20:00 [2]

Tuesday Sep 18 #

5 PM

Running intervals 1:02:29 intensity: (11:05 @2) + (27:47 @3) + (12:49 @4) + (10:48 @5) 11.58 km (5:24 / km) +113m 5:09 / km

Warm Up

2km Tempo pace just keeping it nice and controlled

8* 400m [1 min] - just trying to keep at roughly the same pace each time, not going flat out just getting the legs moving more quickly. Was quite windy and lots of dog walkers so was a bit variant with the times nut pace was pretty similar.

Cool Down

*Also Charlie was out doing 400m as well....what a coinkydink!

Monday Sep 17 #

5 PM

Running 22:58 intensity: (5:23 @1) + (15:50 @2) + (1:45 @3) 4.17 km (5:31 / km) +35m 5:17 / km
ahr:158

Easy recovery run, feeling better than yesterday think I just needed a big sleep!

S & C 30:00 [2]

Sunday Sep 16 #

10 AM

Running warm up/down 13:20 intensity: (2:34 @1) + (10:13 @2) + (33 @3) 1.82 km (7:20 / km) +8m 7:10 / km
ahr:147 max:169

Warm Up

Orienteering 57:55 intensity: (1:14 @1) + (9:19 @2) + (31:00 @3) + (16:20 @4) + (2 @5) 6.71 km (8:38 / km) +65m 8:14 / km
ahr:168 max:186

Welsh Champs - Newbrough

Not great at all really, nav very scrappy just not really concentrating. Running didn't feel too bad but overall just think I was a bit too tired

Running warm up/down 7:48 intensity: (34 @1) + (1:49 @2) + (5:17 @3) + (8 @4) 1.0 km (7:49 / km) +4m 7:40 / km
ahr:161 max:176

Cool Down

Saturday Sep 15 #

Note

NWJS Training down in Anglesey
1 PM

Running warm up/down 10:02 intensity: (35 @1) + (1:54 @2) + (7:01 @3) + (32 @4) 1.43 km (7:02 / km) +23m 6:30 / km
ahr:162 max:183

Warm Up - leading the girls

Orienteering 1:01:14 intensity: (18 @1) + (3:11 @2) + (18:03 @3) + (25:37 @4) + (14:05 @5) 7.68 km (7:58 / km) +84m 7:33 / km
ahr:176 max:195

Various exercises

Orienteering 17:29 intensity: (24 @1) + (1:50 @2) + (11:47 @3) + (3:28 @4) 3.1 km (5:38 / km) +28m 5:24 / km
ahr:167 max:181

Relay simulation thing with different gaffles

Running warm up/down 6:37 intensity: (4 @1) + (24 @2) + (4:41 @3) + (1:28 @4) 1.0 km (6:38 / km) +10m 6:19 / km
ahr:169 max:181

Cool Down

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