Training Log Archive: NiamhunterIn the 30 days ending Nov 30, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Nov 30, 2017 #
Run warm up/down 7:56 [2] 1.0 km (7:56 / km)
ahr:167
Orienteering 44:33 [3] *** 4.99 km (8:56 / km) +290m 6:55 / km
ahr:166 max:177 spiked:10/16c
Was just going easy and never pushing fully but navigation was a bit messy as just wasn't concentrating and also may have done the controls in the wrong order....oops :) but hey ho was a nice run out
S & C 10:00 [2]
Stretching/Rolling 15:00 [0]
Wednesday Nov 29, 2017 #
Cross Training (Cycling) 44:11 [3]
ahr:148 max:183
S & C 20:00 [3]
S & C 10:00 [1]
Stretching/Rolling 15:00 [0]
Tuesday Nov 28, 2017 #
Run warm up/down 18:43 [2] 3.0 km (6:14 / km) +30m 5:57 / km
ahr:149
Run intervals 30:10 [4] 5.93 km (5:05 / km) +66m 4:49 / km
ahr:178 max:192
Started on the cycle path but was just too busy so moved onto the strawberry how road but then back into the cycle path for the last one.
Was feeling good and strong for all of them and felt like the legs had more to give at the end which was nice.
Running Drills 10:20 [2] 0.8 km (12:55 / km)
ahr:167
Run warm up/down 7:11 [1] 1.08 km (6:39 / km)
ahr:173
Stretching/Rolling 15:00 [0]
Monday Nov 27, 2017 #
Run 27:39 [2] 5.0 km (5:32 / km) +40m 5:19 / km
ahr:147 max:157
S & C 30:00 [2]
Stretching/Rolling 15:00 [0]
Sunday Nov 26, 2017 #
Run 1:01:40 [3] 10.0 km (6:10 / km) +374m 5:12 / km
ahr:163 max:185
S & C 15:00 [2]
Stretching/Rolling 15:00 [0]
Saturday Nov 25, 2017 #
Run warm up/down 15:49 [2] 2.4 km (6:35 / km)
ahr:155
Run race 20:48 [4] 5.0 km (4:10 / km) +73m 3:53 / km
ahr:152 max:188
Was quite slippy as it was icy and muddy so wasn't as fast as could have been but still managed a pb which was nice.
Run warm up/down 13:25 [2] 1.8 km (7:27 / km)
ahr:172
Stretching/Rolling 20:00 [0]
Friday Nov 24, 2017 #
Note
(rest day)
Thursday Nov 23, 2017 #
Run warm up/down 13:57 [2] 1.4 km (9:58 / km)
rhr:172
Orienteering 55:00 [3] *** 6.5 km (8:28 / km) +208m 7:18 / km
ahr:177 spiked:11/15c
Nav was alright messed up a couple of them in the green, just running past them and then messing around for a bit. Hip was feeling really quite sore which is annoying so no running tomorrow and then will see how it feels at the weekend but was feeling alright apart from that.
*no time for a cool down as Jane had band
Stretching/Rolling 15:00 [0]
Wednesday Nov 22, 2017 #
Run 1:11:51 [3] 12.1 km (5:56 / km) +351m 5:11 / km
ahr:175 max:190
Really grim weather but was alright once I got out And then was under the trees in Setmurphy. Was feeling good and actually really enjoyed it :)
Stretching/Rolling 10:00 [0]
Tuesday Nov 21, 2017 #
Run warm up/down 12:58 [2] 2.0 km (6:29 / km)
ahr:157
(To school then back to home to change jacket as I was far too hot)
Run 30:32 [4] 6.4 km (4:46 / km) +57m 4:34 / km
ahr:159 max:170
Legs were feeling nice and strong and were not too tired towards the end which is a positive. Also couldn't feel my hip at all so hopefully only running once in the last three days has help it to settle down a bit.
Run warm up/down 9:35 [2] 2.0 km (4:48 / km)
ahr:167
Stretching/Rolling 15:00 [0]
Monday Nov 20, 2017 #
Cross Training (Spinning) 30:00 [2]
ahr:124
S & C 20:00 [2]
Stretching/Rolling 20:00 [0]
Sunday Nov 19, 2017 #
Run warm up/down 17:45 [2] 2.0 km (8:53 / km)
ahr:161
Orienteering race 32:15 [3] *** 4.6 km (7:01 / km) +95m 6:21 / km
spiked:14/17c
Felt good going round, nav was a bit scrappy in some places as I just ran straight past a few controls but apart from that was a good solid run. Legs were feeling nice and strong and no problems with my hip.
*forgot to start my watch grr :(
Run warm up/down 14:33 [2] 1.6 km (9:06 / km)
ahr:163
Saturday Nov 18, 2017 #
Note
(rest day)
Friday Nov 17, 2017 #
Run 36:17 [3] 6.1 km (5:57 / km) +92m 5:32 / km
ahr:151
S & C 20:00 [2]
Stretching/Rolling 15:00 [0]
Thursday Nov 16, 2017 #
Run warm up/down 10:23 [2] 1.2 km (8:39 / km)
ahr:164
Orienteering 44:42 [3] *** 6.3 km (7:06 / km) +191m 6:10 / km
ahr:179 max:185 spiked:17/19c
Nav was all clean and smooth only a little bit hesitant in a couple of places. Chest was feeling a bit tight once I'd started but wasn't too bad. Also could feel my hip a bit especially on the up hills but less than yesterday which is good.
Run warm up/down 15:01 [2] 2.1 km (7:09 / km)
ahr:172
Cool down
Stretching/Rolling 17:00 [0]
Wednesday Nov 15, 2017 #
Run 1:08:07 [3] 10.2 km (6:41 / km) +249m 5:57 / km
ahr:161 max:177
Run 20:00 [3]
Stretching/Rolling 15:00 [0]
Tuesday Nov 14, 2017 #
Run intervals 54:31 [4] 9.5 km (5:44 / km) +110m 5:25 / km
ahr:165 max:186
Keswick A.C.- 10* 2 min [1 min] along the old railway line.
Legs feeling nice a strong and not too tired even on the last ones. Feeling a big coldy but will hopefully just be a head cold rather than anything more.
Cool Down
Stretching/Rolling 14:00 [0]
Monday Nov 13, 2017 #
Cross Training (Spinning) 30:00 [2]
ahr:155
S & C 30:00 [2]
Stretching/Rolling 10:00 [0]
Sunday Nov 12, 2017 #
Run warm up/down 7:45 [1] 0.67 km (11:34 / km)
ahr:143
Orienteering long 1:39:57 [3] 12.32 km (8:07 / km) +570m 6:35 / km
ahr:173 max:197 spiked:12/13c
Just planned a route and stuck to it, wasn't too bothered about getting lots of controls just wanted to go out for a longer run.
Stretching/Rolling 15:00 [0]
Saturday Nov 11, 2017 #
Run warm up/down 15:05 [2] 1.7 km (8:52 / km)
Run race 15:46 [4] 3.6 km (4:23 / km) +29m 4:13 / km
ahr:179 max:183
Run warm up/down 18:20 [2] 2.2 km (8:20 / km)
S & C 20:00 [1]
Stretching/Rolling 15:00 [0]
Friday Nov 10, 2017 #
S & C 30:00 [2]
(rest day)
Thursday Nov 9, 2017 #
Run warm up/down 15:53 [2] 2.3 km (6:54 / km)
ahr:154
Orienteering 33:26 [3] *** 5.4 km (6:11 / km) +164m 5:23 / km
ahr:179 spiked:16/19c
Run warm up/down 14:56 [2] 2.0 km (7:28 / km)
ahr:151
Stretching/Rolling 15:00 [0]
Wednesday Nov 8, 2017 #
Run 1:06:13 [3] 11.3 km (5:52 / km) +276m 5:13 / km
ahr:162 max:189
Was a very nice run, and foot not feeling too bad apart from on the small section of road but just tried to stay on the verge for that.
Stretching/Rolling 15:00 [0]
Tuesday Nov 7, 2017 #
Run hills 50:00 [4] 8.0 km (6:15 / km) +350m 5:08 / km
WU
12* 60 second hills, 60 second jog down recovery up latrigg
Legs not feeling too tired although ball of my foot was hurting a little bit as we were running back down
CD
*forgot my watch so time/distance is estimate
Stretching/Rolling 15:00 [0]
Monday Nov 6, 2017 #
Run 31:59 [3] 6.0 km (5:20 / km) +81m 5:00 / km
ahr:155
S & C 20:00 [2]
Stretching/Rolling 20:00 [0]
Sunday Nov 5, 2017 #
Run 56:03 [2] 7.9 km (7:06 / km) +174m 6:23 / km
ahr:137
Had a fairly easy week this week, everything feeling good.
S & C 30:00 [1]
Stretching/Rolling 15:00 [0]
Saturday Nov 4, 2017 #
Run warm up/down 19:35 [2] 2.32 km (8:26 / km)
ahr:164
Run race 11:45 [5] 3.0 km (3:55 / km)
ahr:175 max:190
Run warm up/down 13:10 [2] 1.22 km (10:48 / km)
ahr:167
S & C 30:00 [1]
Friday Nov 3, 2017 #
Note
(rest day)
Thursday Nov 2, 2017 #
Run warm up/down 20:33 [2] 2.7 km (7:37 / km) +88m 6:33 / km
ahr:151
Orienteering 31:30 [3] *** 4.65 km (6:46 / km) +178m 5:41 / km
ahr:176 spiked:25/26c
Clean nav and felt good running, was very cold and very muddy but good fun!
Run warm up/down 16:12 [2] 2.6 km (6:14 / km) +45m 5:44 / km
ahr:166
Stretching/Rolling 15:00 [0]
Wednesday Nov 1, 2017 #
Run 45:35 [2] 7.52 km (6:04 / km) +55m 5:51 / km
ahr:158
Just loving the fact that the cows have gone!!
Stretching/Rolling 10:00 [0]