Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 23, 2017:

activity

time

miles

Run

3:14:36

18.63

(10:27)

29.98

(6:29)

Stretching/Rolling

1:15:00

Orienteering

1:12:38

7.07

(10:16)

11.38

(6:23)

260

33 /

39c

84%

S & C

22:34

Total

6:04:48

25.7

41.36

260

33 /

39c

84%

[1-5]

4:49:48

1:25

0:00

» now

Saturday Sep 23, 2017 #

Event: Junior Inter Regional Championships Individual

2 PM

Run warm up/down 16:00 [2] 1.53 km (10:27 / km)
ahr:161 max:173

Forgot to record the jog to the start so was proabably an extra 5 mins or so added on. Did a bit more of a jog once at the start and then drills.

Orienteering race 53:44 [4] *** 7.78 km (6:54 / km) +260m 5:55 / km
ahr:172 max:194 spiked:18/22c

JIRCs Individual - Winterfold - 6.6km - 5th

Started of well, just trying to go smoothly through the controls and not have any messes at the start. Went well apart from #4 where i was just a little too far right but managed to adjust quickly.

Then all was smooth up until the timed out road crossing which i just walked through nit taking too much climb, trying to plan a couple of the longer legs in advance. Forgot to properly look at #11 after the road crossing so lost about a minute there faffing around looking for it when i hadn't gone far enough.

Then was all cleaning and was going at a good pace until #20 where i just got confused with where the control actually was as was quite hidden and then couldnt find the run in which wasnt good.

So overall was pretty happy with my run and was a good confidence boost for JEC.

3 PM

Run warm up/down 15:43 [2] 1.5 km (10:29 / km)

Thursday Sep 21, 2017 #

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.

C • #reationshipgoals 1

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.

C • Hr 2

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

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 20, 2017 #

Note
(rest day)

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

Stretching/Rolling 15:00 [0]

Tuesday Sep 19, 2017 #

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.

C • my mum saw you 2

6 PM

Stretching/Rolling 15:00 [0]

Monday Sep 18, 2017 #

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, 2017 #

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]

« Earlier | Later »