Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Run	27	11:09:18	59.34		95.5
Orienteering	13	7:56:48	39.69	(12:01)	63.87	(7:28)	635	142 /	162c	87%
Stretching/Rolling	16	4:00:00
Cross Training	3	1:47:29	20.48	(11.4/h)	32.96	(18.4/h)
S & C	3	1:22:34
Total	50	26:16:09	119.51		192.34		635	142 /	162c	87%
[1-5]	36	22:16:09

1:34

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Saturday Sep 30, 2017 #

Note

JEC Long

10 AM

Run warm up/down 22:13 [2] 1.89 km (11:45 / km)

Orienteering race 57:19 [5] **** 7.3 km (7:51 / km)
ahr:174 max:196 spiked:14/18c

JEC Long - Commendewald - 35th

11 AM

Run warm up/down 14:29 [2] 1.14 km (12:42 / km)
ahr:153 max:182

Friday Sep 29, 2017 #

Note

JEC Relay

3 PM

Run warm up/down 15:00 [2]

Orienteering race 33:27 [4] *** 5.08 km (6:35 / km)
ahr:116 max:127 spiked:17/19c

JEC Relay - Furstenfeld Buchwald - Leg 3

4 PM

Run warm up/down 17:33 [2] 1.52 km (11:33 / km)
ahr:109 max:129

Thursday Sep 28, 2017 #

Note

JEC Model

10 AM

Orienteering 45:21 [2] 3.67 km (12:21 / km)
ahr:123 max:168

JEC Training model event.

Wednesday Sep 27, 2017 #

Note

JEC Travelling

8 PM

Run 20:07 [2] 3.25 km (6:11 / km)
ahr:155 max:179

Really easy jog with tara just to shake out the legs after a long day of travelling.

Monday Sep 25, 2017 #

6 PM

Cross Training (Cycling) 32:14 [2] 9.96 km (18.5 kph)
ahr:138 max:178

Really chill bike ride, taking it very easy. Was nice to see the sunset! Legs not feeling too bad.

Taking it easy now before JEC

7 PM

Stretching/Rolling 15:00 [0]

Sunday Sep 24, 2017 #

Event: Junior Inter Regional Championships Relays

10 AM

Run warm up/down 15:00 [2]

Orienteering race 32:50 [4] *** 5.11 km (6:26 / km)
ahr:179 max:205 spiked:11/15c

JIRCs Relay - Blackheath- Team 4th - 5th on leg

Started off a bit after the top 3 teams with about 4 other teams. Started off well aprt from having a slight wobble at #1 just because of other people on a differnt gaffle but didnt let it put me off. Carried on well until #5 where i got confused on the paths and then got caught up. Was feeling very tired after that and orienteeing just got scrappy. Managed to then regain focus to have a clean rest of the run but should have been quicker.

Overall wasnt too bad of a run and managed to pull up some places so was a good way to finish the weekend.

11 AM

Run warm up/down 15:14 [2] 2.3 km (6:37 / km)

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]

Saturday Sep 16, 2017 #

11 AM

Run 1:00:13 [3] 10.03 km (6:00 / km)
ahr:177 max:198

Longer run out up the hay and into setmurthy. Was very muddy up the hay so was quite hard going up but was all good fun! Feel alot better after this.

Friday Sep 15, 2017 #

Stretching/Rolling 15:00 [0]
(rest day)

Thursday Sep 14, 2017 #

5 PM

Run warm up/down 14:31 [2] 2.08 km (6:59 / km)

Jogging around the park with a few drills mixed in

Orienteering 16:03 [3] ** 3.5 km (4:35 / km)
ahr:156 max:205 spiked:19/20c

Wcoc Thursday Evening Sprint Event - Vulcans Park

Course 2.6km

Was feeling alright going round although felt i wasnt going thats quickly so probabaky could have puched a bit more. Not too many slow routchoices which was good and managed to stay clean. Was a bit hesitant at #11 beacuse some workington mandem broke the control!

C • this is why I'm no longer p... 4

6 PM

Run warm up/down 8:45 [1] 0.8 km (10:56 / km)

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 13, 2017 #

2 PM

Run 26:43 [3] 5.4 km (4:57 / km)

Set off on a longer run but then stopped half way round beacuse of grim weather and wasnt feeling 100% so just decided it would be better to pack it in.

3 PM

S & C 30:00 [5]

High intensity, extended core workout. Was better than being out in the pouring rain! Was feeling better just doing something off the legs.

Tuesday Sep 12, 2017 #

4 PM

Run warm up/down 12:34 [2] 1.5 km (8:23 / km)

Easy jog with some drills and strides

Run intervals 20:43 [4] 4.12 km (5:02 / km)
ahr:152 max:197

6* 600m with 1 minute walk recovery around the block, alternating clockwise and anti clockwise round the loop.

Times were all around 2.30 with the second half being quicker than the first half.

Was feeling good and kept pushung all the way till the end.

Run warm up/down 8:34 [2] 1.12 km (7:39 / km)

8 PM

Stretching/Rolling 15:00 [0]

Monday Sep 11, 2017 #

7 PM

Run 35:49 [3] 6.19 km (5:47 / km)
ahr:255 max:158

Chilled, easy run out around town. Everything feeling good and not too tired after the weekend.

8 PM

Stretching/Rolling 15:00 [0]

Sunday Sep 10, 2017 #

Event: Peter Palmer Junior Team Relay

6 AM

Run warm up/down 10:00 [2] 1.0 km (10:00 / km)

Orienteering 33:12 [3] *** 5.72 km (5:48 / km)
ahr:176 max:207 spiked:16/17c

WWWWWCCCCCCCCCOOOOOOOOOCCCCCCCC

Leg 3 (light green: 4.6km) course at Peter Palmers.

Good clean run only losing a bit of time on #7 where i was a bit hesitant which was good and wasn't feeling too bad near the end so managed to stay strong.

Won my leg and WCOC won overall!!
#bestinthewest

8 PM

Stretching/Rolling 15:00 [0]

Saturday Sep 9, 2017 #

Note

NWJS Training

11 AM

Run warm up/down 7:47 [2] 1.04 km (7:29 / km)

Orienteering 8:47 [3] 1.04 km (8:27 / km)
ahr:169 max:195

Compass Bearings exercise

Orienteering 21:20 [3] 2.35 km (9:05 / km)
ahr:173 max:199

Contour only compass bearing exercise

Orienteering 17:05 [3] 1.15 km (14:51 / km)
ahr:148 max:195

Relocation exercise with Rosie

12 PM

Orienteering 14:43 [3] 1.54 km (9:33 / km)
ahr:162 max:178

'Line's Exercise

1 PM

Orienteering 22:50 [3] 2.41 km (9:28 / km)
ahr:163 max:189

Trains exercise

Friday Sep 8, 2017 #

S & C 30:00 [3]

S & C session, mainly focussing on core. Was feeling good!

Thursday Sep 7, 2017 #

6 PM

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

Short jog with some drills to warm up. Was pretty horrible weather so was not very nice and was quite chilly!

Orienteering tempo (WCOC Sprint series) 21:30 [4] ** 3.5 km (6:09 / km)
ahr:164 max:172 spiked:21/23c

Was trying to focus on smooth naviagtion which was quite easy as wasnt a very technical area. Didnt feel like i was going very fast at all, but just kept a solid pace. Actually ran 4.3km.

Was feeling good though, legs not too sore.

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 6, 2017 #

7 PM

Run 47:45 [3] 8.5 km (5:37 / km)
ahr:155 max:164

Easy, flatish run out and back along the river. Was very muddy and was starting to get dark so didnt go for as long as planned but was still good.

Did some strides coming back along the cycle path.

Feeling good

8 PM

Stretching/Rolling 15:00 [0]

Tuesday Sep 5, 2017 #

4 PM

Run warm up/down 15:00 [2] 1.16 km (12:56 / km)
ahr:141 max:152

Jog warm up followed by some drills

Run hills 23:10 [5] 2.56 km (9:03 / km)
ahr:146 max:154

10* 1 minute hill reps up the side of Slate Fell.

Was quite steep so distances werent very long - about 150 m for each one.

Was very tired by the end but got through them all.

Run warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:152 max:157

5 PM

Stretching/Rolling 15:00 [0]

Monday Sep 4, 2017 #

Cross Training (Cycling) 45:15 [2] 15.0 km (19.9 kph)

3 PM

Cross Training (Cycling) 30:00 [2] 8.0 km (16.0 kph)

Sunday Sep 3, 2017 #

Orienteering (Wcoc Gallopen) 1:19:43 [3] *** 10.12 km (7:53 / km) +375m 6:39 / km
ahr:155 max:183 spiked:11/11c

Course length was 8.7km with 375m of climb. Actually ran 10.12km.

Naviagtion was all smooth and clean was just very hard running especially over the hills trying not to get blown away!

8 PM

Stretching/Rolling 15:00 [0]

Saturday Sep 2, 2017 #

Note
(rest day)

Travelling home from holiday! Yay!

Friday Sep 1, 2017 #

11 AM

Run warm up/down 10:00 [2] 1.3 km (7:42 / km)

Run intervals 24:40 [5] 4.58 km (5:23 / km)
ahr:151 max:186

5* 800m with 1.30 rest.

Times were around 3-3.30 dependant on what track i was running on and people in the way.

Couldnt find a long enough flat track so there was some up, some down and some rocky surfaced bits meaning times were a bit varied.

Was feeling good though.

12 PM

Run warm up/down 8:52 [2] 0.96 mi (9:14 / mi)

Stretching/Rolling 15:00 [0]

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