Training Log Archive: NiamhunterIn the 30 days ending Apr 30, 2018:
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Monday Apr 30, 2018 #
Run 29:40 [3] 5.69 km (5:13 / km) +66m 4:56 / km
ahr:154 max:161
S & C 30:00 [2]
Sunday Apr 29, 2018 #
Run warm up/down 17:43 [2] 2.57 km (6:54 / km) +122m 5:34 / km
ahr:169 max:187
Orienteering 1:01:06 [3] *** 8.16 km (7:29 / km) +309m 6:18 / km
ahr:178 max:194 spiked:14/14c
Run warm up/down 5:54 [2] 0.93 km (6:21 / km)
ahr:174 max:183
Saturday Apr 28, 2018 #
Orienteering 1:03:00 [3] 5.73 km (11:00 / km) +286m 8:48 / km
ahr:135 max:165
Warm Up
2 'long' courses
2 short control picks
Cool Down
Orienteering 51:16 [3] 4.4 km (11:39 / km) +247m 9:06 / km
ahr:151 max:178
Warm Up
2 courses
X and O game
Cool Down
Friday Apr 27, 2018 #
Cross Training (Cycling) 35:21 [2]
ahr:135 max:176
Got caught up in some road rage between two cars before id even got off the estate...then got stuck in a traffic jam behind a little lamb that had escaped...rode down into lorton and met a very nice old lost couple...back up the same way...back past the lamb who still hadnt found out how to get into the field...past a massive group of cyclists and back home
Thursday Apr 26, 2018 #
Run warm up/down 13:04 [2] 2.17 km (6:01 / km) +43m 5:29 / km
ahr:139 max:147
Orienteering 15:07 [2] *** 1.16 km (13:02 / km) +107m 8:55 / km
ahr:122 max:144 spiked:5/5c
Started off fine but my legs were very tired from yesterday so was really feeling it on the slippery slopes. Decided to bail and go for an easy jog
Run 35:30 [3] 5.3 km (6:42 / km) +127m 5:59 / km
ahr:143 max:157
Wednesday Apr 25, 2018 #
Run intervals 59:08 [4] 11.03 km (5:22 / km) +153m 5:01 / km
ahr:174 max:202
2* (800, 600, 400, 200, 100). Jog recovery
Wasn't feeling great so left going out quite late but actually felt so much better when I did. Was windy and wet at the start but cleared up and was quite nice and sunny. Legs feelng good and pushed all the way to the end.
Cool Down
S & C 20:00 [2]
Tuesday Apr 24, 2018 #
Run 45:58 [3] 8.05 km (5:43 / km) +74m 5:28 / km
ahr:161 max:175
Heel of my foot a bit sore, think I bashed it on Sunday but fine on soft stuff with shoes on.
Monday Apr 23, 2018 #
Note
Cross Training (Spinning) 30:00 [2]
ahr:98 max:116
S & C 25:00 [2]
Sunday Apr 22, 2018 #
Run warm up/down 17:34 [2] 2.25 km (7:48 / km) +27m 7:22 / km
Orienteering race 54:09 [5] *** 6.35 km (8:32 / km) +181m 7:28 / km
ahr:167 max:197 spiked:14/16c
Pretty happy with this run, relatively clean apart from a few little hesitations and slight wobbles in the circle and felt like I was running quite well up until the last little loop where it just felt a bit like a drag round the last couple but still managed to push on.
Overall pretty happy with all my election races, just waiting for the outcome now... :)
Run warm up/down 10:00 [2] 1.81 km (5:31 / km)
Saturday Apr 21, 2018 #
Run warm up/down 21:26 [2] 2.7 km (7:56 / km) +21m 7:38 / km
Orienteering race 16:53 [5] *** 3.12 km (5:25 / km) +17m 5:16 / km
ahr:147 max:178 spiked:13/14c
No real mistakes, just a couple of dodgy routechoices and finding it quite hard to plan ahead and read the map whilst running. Just need to work on fast running with quicker techanical naviagtion.
Run warm up/down 12:20 [2] 1.81 km (6:49 / km) +10m 6:38 / km
Friday Apr 20, 2018 #
Note
(rest day)
Thursday Apr 19, 2018 #
Run warm up/down 10:02 [2] 1.71 km (5:52 / km) +19m 5:34 / km
ahr:169 max:185
Orienteering 36:05 [3] *** 4.44 km (8:08 / km) +190m 6:42 / km
ahr:178 max:185 spiked:13/13c
Just keeping it nice and chill, picked a few controls to do and just ran round them. Nav was all good and really happy with how my ankle was feeling only a little bit sore and stiff when going up hill but hopefully feeling all good for the weekend.
Run warm up/down 11:11 [2] 1.96 km (5:42 / km) +24m 5:23 / km
ahr:161 max:174
Wednesday Apr 18, 2018 #
Run warm up/down 9:46 [3] 1.68 km (5:49 / km) +24m 5:26 / km
ahr:125 max:169
Running Drills 15:18 [2] 1.61 km (9:30 / km) +18m 9:00 / km
ahr:151 max:182
Run 7:57 [3] 1.36 km (5:51 / km) +18m 5:29 / km
ahr:174 max:188
Cross Training (Cycling) 23:50 [2] 8.69 km (21.9 kph) +89m
ahr:129 max:171
S & C 15:00 [2]
Tuesday Apr 17, 2018 #
Run intervals 59:38 [4] 10.17 km (5:52 / km) +81m 5:38 / km
ahr:159 max:191
6* 600m
6* 200m (striding more than sprinting)
Decided on my warm up to go onto the field as the soft ground didn't make my ankle hurt. Everything was feeling good and legs not feeling too tired by the end although was quite tough when running into the wind!
Cool Down
Monday Apr 16, 2018 #
Cross Training (Elliptical) 30:00 [2]
ahr:128 max:136
S & C 30:00 [2]
Sunday Apr 15, 2018 #
Cross Training (Cycling) 1:04:22 [3]
ahr:148 max:184
Nice chilled ride out on the country roads. Quite a nice evening, bit annoyed not to have run today but definitely the right idea..don't need to risk anything that would make my ankle worse!
Saturday Apr 14, 2018 #
Run warm up/down 20:05 [2] 2.77 km (7:15 / km) +20m 7:00 / km
ahr:148 max:177
Orienteering race 25:15 [5] *** 3.35 km (7:32 / km) +125m 6:21 / km
ahr:167 max:188 spiked:15/16c
Nice clean run, only a couple of little bits where I was a bit high and on number 1 where I got a bit confused by some yellow and black tape so ended up running slightly past the control before getting to it.
Wasn't feeling 100% physically felt like I was struggling up some of the hills but looking at splits clearly wasn't as bad as I thought :)
Overall very happy with this performance just need to practice my run in!
Run warm up/down 7:51 [2] 1.14 km (6:53 / km) +8m 6:39 / km
ahr:170 max:185
Friday Apr 13, 2018 #
Note
(rest day)
Thursday Apr 12, 2018 #
Orienteering 1:05:00 [3] ** 9.0 km (7:13 / km) +250m 6:20 / km
spiked:17/17c
Warm Up
Wcoc Score Course - Fangs Brow - 45.41
Feeling very good, ankle not causing any problems only noticed a little bit when contouring so really happy with that! Legs feeling good on the hills and back in some form of terrain.
4* Strides + Cool Down
Wednesday Apr 11, 2018 #
Note
(rest day)
Tuesday Apr 10, 2018 #
Run intervals 54:24 [4] 9.19 km (5:55 / km) +94m 5:38 / km
ahr:160 max:176
3* (600m, 200m, 400m, 100m) - didn't really know what to do as didn't know how my ankle would feel. Didn't feel too bad at all - definetly got better throughout the session and each rep as it got more warmed up/used to it. Think the main thing to ensure for the races is a very good warm up making sure my ankles as ready as it can be.
Cool Down - attempted drills but ankle wasn't feeling it so bailed on them
Monday Apr 9, 2018 #
Note
Cross Training (Elliptical) 30:00 [2]
ahr:136 max:158
Run 22:50 [2] 4.05 km (5:38 / km) +46m 5:20 / km
ahr:171 max:184
Trying to get a physio appointment to hopefully understand what's wrong
S & C 20:00 [2]
Cross Training 36:07 [2]
ahr:142 max:182
Too nice of a day not to go out
Sunday Apr 8, 2018 #
Orienteering 57:05 [2] *** 5.1 km (11:12 / km) +215m 9:15 / km
ahr:137 max:176 spiked:17/17c
Not really sure what to do about my ankle so decided to just walk this. Walked most of it apart from a couple of bit where I just wanted to run...so did. Didn't feel too bad when I did.
Anyway nav was all clean and did some compass and map memory stuff etc to keep me entertained whilst I walked which all went well
Cross Training (Cycling) 1:05:13 [3]
ahr:150 max:184
Chilled ride out, very nice evening and got to see lots of little lambs and a little squad of ducklings :)
Saturday Apr 7, 2018 #
Run 54:51 [3] 8.0 km (6:51 / km) +372m 5:34 / km
ahr:144 max:155
Was feeling much better than yesterday but could still feel it quite a bit. Will just keep taking each day as it comes depending on how my ankle feels and hopefully it'll be alright for next weekend!
Friday Apr 6, 2018 #
Run 29:34 [2] 5.18 km (5:42 / km) +36m 5:31 / km
ahr:160 max:187 (injured)
Cross Training (Elliptical) 45:00 [3]
ahr:162 max:195
Warm Up
5* 1 min
10 min tempo
Cool Down
S & C 30:00 [2]
Thursday Apr 5, 2018 #
Cross Training (Cycling) 1:21:55 [3]
ahr:123 max:146 (injured)
Really nice ride out in the sun with the snow on the mountains. Just hoping I can run tomorrow though!
Wednesday Apr 4, 2018 #
Note
(injured)
Cross Training (Elliptical) 30:00 [2]
ahr:126 max:154
S & C 20:00 [2]
Cross Training (Spinning) 30:00 [1]
Tuesday Apr 3, 2018 #
Note
(injured) (rest day)
Monday Apr 2, 2018 #
Note
(injured)
Orienteering race 22:47 [3] *** 3.06 km (7:27 / km) +77m 6:37 / km
ahr:157 max:179 spiked:13/14c
Not pushing hard today, just keeping it nice and steady as didn't want to hurt the ankle anymore. Was quite sore at the beginning but the pain eased off as I got running a bit more.
Nav was all pretty clean, good route choices, smooth through the controls. Only slightly high on #10 but realised pretty quickly. Happy that I was still 1st back despite not running quickly.
At least a couple of days resting the ankle not putting too much pressure on it to see if it gets better (fingers crossed!)
Sunday Apr 1, 2018 #
Run warm up/down 14:17 [2] 1.7 km (8:24 / km) +15m 8:03 / km
ahr:148 max:167
Orienteering race 54:29 [5] *** 8.43 km (6:28 / km) +187m 5:49 / km
ahr:154 max:177 spiked:17/20c
Was quite nervous before this as new I had Fiona off behind me. Knew that I just needed to go out and be clean and I would loose too much time. Had to keep on top of compass out of every control and make sure I followed it well especially into the free.
Was too high up into #3 on a veg boundary in the green as I didn't have a clear point to come off the path and got onto a wrong trod, then on #8 again was rushing just trying to get the control as it wasn't too far from the path but didn't have a clear place to come off the path and when I did didn't take a good bearing so was too far left and ended up slightly past it. Then only a slight miss on #13 where i came up the hill at exactly the right spot but was sure which bush it was on.
Very happy with how the races have gone this weekend, nice way to start the races
Run warm up/down 7:18 [1] 0.93 km (7:51 / km) +16m 7:14 / km
ahr:167 max:177