Training Log Archive: NiamhunterIn the 7 days ending Feb 18, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Feb 18, 2018 #
Run warm up/down 7:08 [2] 0.6 km (11:53 / km) +27m 9:42 / km
ahr:101 max:124
Orienteering 56:45 [3] 6.4 km (8:52 / km) +168m 7:50 / km
ahr:120 max:144
Just nice and cruisey round. Feeling quite tired now after a hard week
Run warm up/down 4:40 [2] 0.6 km (7:47 / km)
ahr:118 max:128
Stretching/Rolling 20:00 [0]
Saturday Feb 17, 2018 #
Run warm up/down 13:26 [2] 1.6 km (8:24 / km) +33m 7:37 / km
ahr:153 max:168
Orienteering tempo 35:00 [4] *** 4.7 km (7:27 / km) +98m 6:45 / km
ahr:164 max:179 spiked:13/14c
Run warm up/down 6:30 [2] 0.6 km (10:50 / km) +11m 9:55 / km
ahr:159 max:180
Run warm up/down 11:36 [2] 1.9 km (6:06 / km) +11m 5:56 / km
ahr:154 max:169
Orienteering 32:31 [3] 4.0 km (8:08 / km) +30m 7:50 / km
ahr:161 max:173
Really nice area, felt good running and nav was pretty clean. :)
Run warm up/down 8:56 [2] 1.2 km (7:27 / km)
ahr:160 max:172
Friday Feb 16, 2018 #
Run warm up/down 16:09 [2] 1.8 km (8:58 / km)
ahr:134 max:156
Orienteering tempo 18:29 [4] 4.0 km (4:37 / km) +17m 4:31 / km
ahr:145 max:155
Pretty good going, managed to keep good flow and kept planning ahead. Was pretty happy with this. Although did hit the deck pretty hard which was rather sore :(
Run warm up/down 10:00 [2] 1.1 km (9:05 / km)
Orienteering 45:52 [3] 5.4 km (8:30 / km) +63m 8:02 / km
ahr:162 max:186
Really nice area but really scrappy orienteering. Just kept going off compass and being 10m from control and keeping going. The few legs that went well were very good
Orienteering 10:41 [3] *** 1.4 km (7:38 / km) +10m 7:22 / km
ahr:173 max:182 spiked:3/3c
First 3 controls of another course making sure I got to the controls well. Just focussed, looked up and navigation went all well, spiked all 3 following my plans
Run warm up/down 2:59 [2] 0.5 km (5:58 / km)
Thursday Feb 15, 2018 #
Note
Run warm up/down 20:51 [2] 2.2 km (9:29 / km) +27m 8:56 / km
ahr:163 max:173
Orienteering tempo 38:12 [4] *** 4.9 km (7:48 / km) +51m 7:25 / km
ahr:173 max:183 spiked:11/14c
Some good, some bad good learning generated.
Run warm up/down 11:36 [2] 1.8 km (6:27 / km)
ahr:161 max:166
Run warm up/down 12:13 [2] 1.8 km (6:47 / km)
ahr:151 max:171
Orienteering 43:09 [3] *** 4.5 km (9:35 / km) +66m 8:56 / km
ahr:170 max:196 spiked:12/14c
All.good controls apart from one shocker, got to my half way point and it all went wrong from there....good learning though
Run warm up/down 6:02 [1] 0.9 km (6:42 / km)
ahr:155 max:167
Wednesday Feb 14, 2018 #
S & C 30:00 [2]
(rest day)
Stretching/Rolling 15:00 [0]
Tuesday Feb 13, 2018 #
Run 52:44 [3] 8.87 km (5:57 / km) +102m 5:37 / km
ahr:184 max:199
Warm Up
10 minute tempo - was going to do intervals but wasnt really feeling up to it so went with this instead. Felt alright whilst doing it which was good.
15 mins drills
8* strides
Cool Down
Stretching/Rolling 15:00 [0]
Monday Feb 12, 2018 #
Cross Training (Cycling) 50:26 [2]
rhr:129 slept:135.0 (rest day)
S & C 30:00 [2]