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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Cycling11 6:55:27 62.04 99.84 678
  Running12 4:15:26 25.46(10:02) 40.97(6:14)
  Orienteering: training7 3:33:41 16.48(12:58) 26.53(8:03) 20242c
  Strength/flexibility4 2:23:42
  Aquarunning4 1:43:50
  Running: hard4 1:17:53 11.17(6:58) 17.98(4:20)
  Cross-Training2 40:00
  Total31 20:49:59 115.15 185.32 88042c

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Thursday Jul 28, 2016 #

11 AM

Running 9:53 [3] 1.69 km (5:51 / km)
ahr:145 shoes: Inov8 ORoc

2 by 15 min tempo on Curragh. Wet and sunny.

Running: hard 15:01 [4] 3.13 km (4:48 / km)
ahr:176 max:186 shoes: Inov8 ORoc

Running 5:00 [2] 0.85 km (5:53 / km)
shoes: Inov8 ORoc

Running: hard 15:02 [4] 3.19 km (4:43 / km)
ahr:181 max:186

Literally crawled up the last third of Braveheart.

Running 11:52 [3] 1.99 km (5:58 / km)
ahr:153 shoes: Inov8 ORoc

Wednesday Jul 27, 2016 #

1 PM

Cycling 49:41 [3] 14.71 km (3:23 / km)

Cycling 30:55 [3] 8.92 km (3:28 / km)

Tuesday Jul 26, 2016 #

7 PM

Cross-Training 10:00 [3]
ahr:135

Running: hard 16:00 [5] 4.0 km (4:00 / km)
ahr:181 max:186 shoes: Mizuno Wave Hitogami

4*1km on treadmill at 4min/k. Felt easier than I thought it would, though was still tough. 2 min walk/jog recovery.

Cross-Training 10:00 [3]
ahr:141

Monday Jul 25, 2016 #

Note
(rest day)

Sunday Jul 24, 2016 #

Note

Painting the new house instead of training. Oops.
C • Painting 3

Saturday Jul 23, 2016 #

6 PM

Running 24:11 [2] 4.11 km (5:53 / km)
shoes: Saucony Triumph 15

Curragh. Tired after long day at work.

Friday Jul 22, 2016 #

8 PM

Cycling 18:01 [2]

Strength/flexibility (Circuits) 43:29 [3]

Cycling 18:42 [2] 5.34 km (3:30 / km)

Thursday Jul 21, 2016 #

11 AM

Cycling 28:28 [3] 7.77 km (3:40 / km)

7 PM

Cross-Training 10:00 [3]
ahr:145 max:169

Running: hard 10:00 [5] 2.33 km (4:18 / km)
ahr:183 max:186 shoes: Mizuno Wave Hitogami

Treadmill

Running 5:00 [3] 0.8 km (6:15 / km)
ahr:159

Running: hard 10:00 [5] 2.33 km (4:18 / km)
ahr:185 max:190 shoes: Mizuno Wave Hitogami

Cross-Training 10:00 [2]
ahr:143

Wednesday Jul 20, 2016 #

12 PM

Orienteering: training 32:32 [3] 4.67 km (6:58 / km)
ahr:152 shoes: Saucony Triumph 15

Curragh. Focus on compass.
9 PM

Strength/flexibility 30:00 [3]

Babysitter-in-chief away. Strength at home.

Tuesday Jul 19, 2016 #

7 PM

Aquarunning 5:00 [3]

Aquarunning 15:00 [4]

Hard to get the intensity. Wish I could use the (3.8m deep) dive pool!

Aquarunning 5:00 [3]

Monday Jul 18, 2016 #

Note
(rest day)

Sunday Jul 17, 2016 #

9 AM

Cycling 1:05:15 [3] 21.22 km (3:04 / km)

Beautiful morning on the Curragh.

Saturday Jul 16, 2016 #

7 AM

Running 3:45 [2] 0.51 km (7:21 / km)

Tried to run. Fail.

Cycling 34:34 [3] 7.16 km (4:50 / km) +278m 4:03 / km

Cycle instead. Pradella into Sc5).uol and beyond and then back again (route 6/65).

Friday Jul 15, 2016 #

Note

Not many parties where Matthias Kyburz is the bouncer...!
4 PM

Cycling 17:05 [3] 2.95 km (5:47 / km) +140m 4:41 / km

Aquarunning 6:00 [2]

Aquarunning 7:50 [5]

10*45 sec (45 sec swim recovery)

Cycling 10:48 [3] 2.85 km (3:47 / km)

Thursday Jul 14, 2016 #

3 PM

Cycling 48:58 [3] 11.66 km (4:12 / km) +260m 3:47 / km

Pradella to Sur En, back to Scuol and finishing in Pradella.

Wednesday Jul 13, 2016 #

4 PM

Aquarunning 45:00 [2]

Scuol, with Aoife for company.

Tuesday Jul 12, 2016 #

12 PM

Cycling 21:43 [3] 3.63 km (5:59 / km)

Alternative training required! Cycle into Scuol (uphill).

Aquarunning 15:00 [5]

10*90 sec (approx.) in outdoor pool in Scuol with WetVest. 30 sec recovery.

Aquarunning 5:00 [2]

Cycling 15:41 [2] 3.94 km (3:59 / km)

Monday Jul 11, 2016 #

6 PM

Running 21:18 [3] 2.83 km (7:32 / km)
shoes: Mizuno Wave Hitogami

Went out for an easy run after being at the JWOC long all morning/afternoon. Body was tired and went over on my ankle. Sore :-(. Grrr. Disappointing to be here and not able to orienteer.

Sunday Jul 10, 2016 #

5 PM

Running 20:00 [3] 3.0 km (6:40 / km)
shoes: Mizuno Wave Hitogami

Orienteering: training 16:28 [3] *** 3.0 km (5:29 / km)
18c shoes: Mizuno Wave Hitogami

Ran JWOC women's sprint in Scuol. Slightly disappointing course.

Running 13:56 [3] 2.27 km (6:08 / km)
shoes: Mizuno Wave Hitogami

Back to accommodation (mostly downhill).

Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland
 
8 AM

Running 11:23 [2] 1.64 km (6:56 / km)
shoes: Mizuno Wave Hitogami

Easy jog from the accommodation in Chasa Pradella near Scuol.
12 PM

Orienteering: training 25:13 [2] *** 1.56 km (16:10 / km)
6c shoes: VJ Bold (blue)

JWOC long model. Steep.
6 PM

Running 23:58 [3] 4.22 km (5:41 / km)
shoes: Mizuno Wave Hitogami

Run back from team leader meeting in Scuol.

Friday Jul 8, 2016 #

10 AM

Note

Flying to Zurich. The tables have turned - JWOC team leader now!

Thursday Jul 7, 2016 #

11 AM

Cycling (MTB) 41:36 [2] 9.69 km (4:18 / km)
ahr:103 max:156

Wednesday Jul 6, 2016 #

11 AM

Running 8:15 [3] 1.39 km (5:56 / km)
shoes: Mizuno Wave Hitogami

Running: hard 11:50 [5] 3.0 km (3:57 / km)
shoes: VJ Bold (blue)

Newbridge track. Intervals. 5* (400m, 200m). Tried to go for negative splits on the 400's. Long recovery (1.5-3 mins).
88, 39, 85, 39, 85, 39, 85, 40, 86, 40.

Running 7:58 [2] 1.2 km (6:38 / km)
shoes: Mizuno Wave Hitogami

8 PM

Cycling 6:00 [2]

Strength/flexibility (Circuits) 44:34 [3]

Tuesday Jul 5, 2016 #

9 PM

Running 28:36 [3] 4.67 km (6:07 / km)
shoes: Saucony Triumph 15

Easy around Curragh Grange with Caoimhe.

Monday Jul 4, 2016 #

Note
(rest day)

Sunday Jul 3, 2016 #

12 PM

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Mizuno Wave Hitogami

Orienteering: training 16:40 [4] *** 3.5 km (4:46 / km)
18c shoes: Mizuno Wave Hitogami

UL sprint race. Brilliant course and organisation.

Running 18:51 [2] 2.27 km (8:18 / km)
shoes: Mizuno Wave Hitogami

Saturday Jul 2, 2016 #

11 AM

Orienteering: training 32:48 [3] 3.8 km (8:38 / km) +202m 6:49 / km
shoes: VJ Bold (blue)

Djouce. Junior training. Mostly jogging on trails. Christened my new shoes. They will never be clean again.
1 PM

Orienteering: training 1:00:00 [2] 6.0 km (10:00 / km)
shoes: VJ Bold (blue)

Balllyedmonduff. Putting out and taking in controls, and general running around.

Friday Jul 1, 2016 #

8 AM

Running 31:30 [3] 5.53 km (5:42 / km)
shoes: Saucony Triumph 15

Green Road loop.
2 PM

Orienteering: training 30:00 [1] 4.0 km (7:30 / km)
shoes: Saucony Triumph 15

Putting out/taking in controls for Maynooth sprint. Actual time approx. 1 hour.
8 PM

Cycling 8:00 [3]

Strength/flexibility (Circuits) 25:39 [4]

Colm and Caoimhe, you missed a classic Len session.
Asses to heels ladies.

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