Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: niamh

In the 7 days ending Mar 18, 2012:

activity

time

miles

Orienteering: training

3:21:55

15.48

(13:02)

24.92

(8:06)

52c

Strength/flexibility

1:32:00

Running

45:01

4.59

(9:48)

7.39

(6:05)

Running: hard

31:41

4.88

(6:30)

7.85

(4:02)

Total

6:10:37

24.95

40.16

52c

1:32

0:00

» now

Sunday Mar 18, 2012 #

1 PM

Orienteering: training 1:09:33 [4] *** 7.77 km (8:57 / km)
13c shoes: Inov8 X-Talon 212

This was a lot of fun.
Map with route: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...

Running warm up/down 6:16 [3] 0.91 km (6:53 / km)
shoes: Inov8 X-Talon 212

Jog to start

Running warm up/down 4:28 [3] 0.7 km (6:23 / km)

Warm-down

4 PM

Strength/flexibility (Stretching) 12:00 [3]

Saturday Mar 17, 2012 #

10 AM

Orienteering: training 52:56 [3] *** 6.4 km (8:16 / km)
17c shoes: Inov8 X-Talon 212

St. Patrick's Day!

Robban shadowed me for the first part and I got some v. useful tips, mostly about how to run through terrain.

Map Part 1: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...
Map Part 2: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...

11 AM

Running 34:17 [3] 5.78 km (5:56 / km)
shoes: Asics Kayano 16

2 laps of Prästtjärn

Friday Mar 16, 2012 #

8 AM

Strength/flexibility (Strength) 10:00 [3]

Thursday Mar 15, 2012 #

Orienteering: training 55:00 [3] 7.0 km (7:51 / km)
10c shoes: Inov8 X-Talon 212

GOF-morning training, Oxsjön. I had been informed that this was 'really nice' terrain so decided to sacrifice 2 hours of work for it (tough choice). Actually, I thought the terrain was a bit crap, but it was still way better than working.

Map (no route): www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...

Strength/flexibility (Stretching) 25:00 [3]

Wednesday Mar 14, 2012 #

12 PM

Orienteering: training 24:26 [2] 3.75 km (6:31 / km)
12c shoes: Asics Kayano 16

Sprint training around Götaplatsen. The course has some good route choices.

Map: www.cnocmaps.totalh.com/show_map.php?user=Niamh&am...

7 PM

Strength/flexibility 45:00 [3]

Sofia styrka träning.

Tuesday Mar 13, 2012 #

Running: hard 31:41 [5] 7.85 km (4:02 / km)

What better way to start off my brand new AP log than with a time trial? :-) this was with GMOK on the grus8an. Wasn't sure what time to aim for having never run it before and having done 1 interval training session in a year... very delighted with the result.

Great to see lots of PB's for GMOK... going to be a good year!
http://gmok.se/News/Details/783

C • welcome to attack point Nia... 8

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