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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Run28 24:05:39 148.6(9:44) 239.14(6:03) 4388
  Orienteering7 5:20:52 24.07(13:20) 38.74(8:17) 1286
  S & C7 3:05:00
  Cross Training3 1:46:59
  Total38 34:18:30 172.67 277.88 5674

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Sunday Jun 30, 2019 #

12 PM

Run 1:05:03 intensity: (2:10 @1) + (42:50 @2) + (19:38 @3) + (25 @4) 10.04 km (6:29 / km) +207m 5:53 / km
ahr:159 max:181 shoes: Inov8 TrailRoc 270

Saturday Jun 29, 2019 #

3 PM

Run 7:27 intensity: (27 @1) + (6:43 @2) + (17 @3) 1.28 km (5:50 / km) +13m 5:34 / km
ahr:150 max:167

Orienteering 1:13:41 intensity: (2:45 @1) + (23:43 @2) + (42:51 @3) + (4:22 @4) 8.77 km (8:24 / km) +99m 7:57 / km
ahr:165 max:186

Rather slow orienteering at Falkirk wheel

Run 6:14 intensity: (46 @2) + (5:28 @3) 1.06 km (5:53 / km) +25m 5:16 / km
ahr:170 max:179

Friday Jun 28, 2019 #

4 PM

Run 15:05 intensity: (26 @1) + (4:06 @2) + (10:22 @3) + (11 @4) 2.35 km (6:26 / km)
ahr:168 max:183

Orienteering race 17:23 intensity: (9 @1) + (1:30 @2) + (5:06 @3) + (9:18 @4) + (1:20 @5) 2.74 km (6:20 / km) +39m 5:55 / km
ahr:181 max:197 shoes: VJ Irocks

Run 10:52 intensity: (27 @1) + (24 @2) + (3:52 @3) + (6:09 @4) 1.72 km (6:20 / km)
ahr:176 max:185

7 PM

Run 12:44 intensity: (9:57 @1) + (1:53 @2) + (54 @3) 2.02 km (6:19 / km)
ahr:136 max:169

Orienteering race 18:13 intensity: (21 @1) + (1:53 @2) + (3:27 @3) + (10:49 @4) + (1:43 @5) 3.08 km (5:55 / km) +73m 5:17 / km
ahr:179 max:205 shoes: VJ Irocks

Run 10:35 intensity: (17 @1) + (5:39 @2) + (4:39 @3) 1.77 km (5:59 / km)
ahr:162 max:172

Thursday Jun 27, 2019 #

6 PM

Run 5:13 intensity: (2:14 @1) + (2:59 @2) 0.89 km (5:51 / km)
ahr:140 max:158

Orienteering 44:39 intensity: (2:13 @1) + (12:40 @2) + (27:10 @3) + (2:36 @4) 4.51 km (9:54 / km) +196m 8:08 / km
ahr:166 max:184

Run 6:53 intensity: (25 @1) + (1:06 @2) + (5:22 @3) 0.88 km (7:48 / km) +51m 6:03 / km
ahr:164 max:175

Wednesday Jun 26, 2019 #

6 PM

Run 1:02:37 intensity: (1:45 @1) + (22:13 @2) + (38:39 @3) 10.69 km (5:52 / km) +98m 5:36 / km
ahr:164 max:178

7 PM

S & C 15:00 [1]

Tuesday Jun 25, 2019 #

Note

13 exams done...yaaasss!!!
4 PM

Run warm up/down 18:19 intensity: (20 @1) + (6:21 @2) + (11:38 @3) 3.05 km (6:00 / km) +51m 5:33 / km
ahr:164 max:175 shoes: New Balance Zante v4

Warm Up

Run intervals 24:59 intensity: (1:54 @1) + (4:24 @2) + (4:26 @3) + (13:25 @4) + (50 @5) 4.64 km (5:23 / km)
ahr:176 max:197 shoes: New Balance Zante v4

2* (6* 300m [1 min])

Chest feeling a bit tight and overall a bit tired but got it done

Run warm up/down 18:09 intensity: (50 @1) + (8:32 @2) + (8:47 @3) 3.0 km (6:03 / km)
ahr:160 max:171 shoes: New Balance Zante v4

Cool Down

Monday Jun 24, 2019 #

4 PM

Run 31:49 intensity: (26 @1) + (19:40 @2) + (11:43 @3) 5.33 km (5:58 / km) +58m 5:39 / km
ahr:161 max:178

5 PM

S & C 30:00 [1]

Sunday Jun 23, 2019 #

11 AM

Run 1:16:59 intensity: (54 @1) + (27:47 @2) + (36:05 @3) + (12:13 @4) 12.23 km (6:18 / km) +459m 5:18 / km
ahr:168 max:188

Saturday Jun 22, 2019 #

12 PM

Run hills 1:00:29 intensity: (2:40 @1) + (15:44 @2) + (23:52 @3) + (17:43 @4) + (30 @5) 10.51 km (5:45 / km) +293m 5:03 / km
ahr:170 max:195

Bit of a hill fartlek type thing

Friday Jun 21, 2019 #

10 AM

Cross Training 28:56 intensity: (10:56 @1) + (14:53 @2) + (3:07 @3)
ahr:142 max:171

10.56 km (21.9 kph) +140m
11 AM

S & C 30:00 [1]

Thursday Jun 20, 2019 #

6 PM

Run 14:12 intensity: (2:38 @1) + (10:41 @2) + (53 @3) 2.21 km (6:26 / km) +21m 6:09 / km
ahr:150 max:168

Orienteering 48:54 intensity: (20 @1) + (7:02 @2) + (25:39 @3) + (15:53 @4) 5.08 km (9:37 / km) +288m 7:30 / km
ahr:174 max:189

Run 14:44 intensity: (1:25 @1) + (12:33 @2) + (46 @3) 2.23 km (6:36 / km) +22m 6:17 / km
ahr:155 max:169

Wednesday Jun 19, 2019 #

4 PM

Run 1:13:58 intensity: (3:47 @1) + (29:29 @2) + (40:36 @3) + (6 @4) 11.55 km (6:24 / km) +309m 5:39 / km
ahr:163 max:181 shoes: Inov8 TrailRoc 270

Tuesday Jun 18, 2019 #

5 PM

Run warm up/down 19:26 intensity: (26 @1) + (7:01 @2) + (11:59 @3) 3.42 km (5:41 / km) +51m 5:18 / km
ahr:163 max:177 shoes: New Balance Zante v4

Run intervals 29:10 intensity: (3:21 @1) + (4:44 @2) + (3:31 @3) + (15:05 @4) + (2:29 @5) 4.98 km (5:51 / km) +38m 5:38 / km
ahr:175 max:200 shoes: New Balance Zante v4

6* 600m [90 secs]

4* 200m [60 secs]

Run warm up/down 16:51 intensity: (29 @2) + (14:38 @3) + (1:44 @4) 3.01 km (5:36 / km)
ahr:174 max:182 shoes: New Balance Zante v4

Monday Jun 17, 2019 #

4 PM

Run 32:42 intensity: (2:37 @1) + (19:31 @2) + (10:34 @3) 5.5 km (5:57 / km) +56m 5:40 / km
ahr:156 max:176

5 PM

S & C 30:00 [1]

Sunday Jun 16, 2019 #

4 PM

Run 1:17:17 intensity: (1:14 @1) + (28:46 @2) + (46:29 @3) + (48 @4) 12.37 km (6:15 / km) +172m 5:50 / km
ahr:164 max:180 shoes: Inov8 TrailRoc 270

Saturday Jun 15, 2019 #

8 AM

Run 12:20 intensity: (45 @1) + (6:08 @2) + (4:40 @3) + (47 @4) 2.02 km (6:07 / km) +64m 5:17 / km
ahr:162 max:186 shoes: Inov8 TrailRoc 270

Run tempo 24:12 intensity: (14 @3) + (5:39 @4) + (18:19 @5) 4.95 km (4:53 / km) +228m 3:58 / km
ahr:195 max:203 shoes: Inov8 TrailRoc 270

Whinlatter Parkrun

Run 34:19 intensity: (17 @1) + (10:30 @2) + (13:22 @3) + (10:10 @4) 5.04 km (6:48 / km) +121m 6:04 / km
ahr:171 max:188 shoes: Inov8 TrailRoc 270

Friday Jun 14, 2019 #

5 PM

Cross Training 30:21 intensity: (13:20 @1) + (14:12 @2) + (2:49 @3)
ahr:140 max:171

11.09 km (21.9 kph) +96m

3 exams to go :)
6 PM

S & C 30:00 [1]

Thursday Jun 13, 2019 #

4 PM

Run 1:09:22 intensity: (3:08 @1) + (26:05 @2) + (39:40 @3) + (29 @4) 11.15 km (6:13 / km) +285m 5:31 / km
ahr:164 max:180

Wednesday Jun 12, 2019 #

12 PM

Run 1:03:34 intensity: (1:44 @1) + (18:51 @2) + (41:10 @3) + (1:49 @4) 10.96 km (5:48 / km) +138m 5:27 / km
ahr:168 max:183 shoes: Inov8 TrailRoc 270

Tuesday Jun 11, 2019 #

4 PM

Run 16:57 intensity: (19 @1) + (4:50 @2) + (11:42 @3) + (6 @4) 2.98 km (5:41 / km) +52m 5:14 / km
ahr:168 max:181 shoes: New Balance Zante v4

Run intervals 30:29 intensity: (2:27 @1) + (4:34 @2) + (3:32 @3) + (11:48 @4) + (8:08 @5) 5.56 km (5:29 / km)
ahr:179 max:201 shoes: New Balance Zante v4

3* (4* 400m [1 min]) [2 min]

Run 16:23 intensity: (38 @2) + (15:45 @3) 2.9 km (5:39 / km)
ahr:173 max:179 shoes: New Balance Zante v4

Monday Jun 10, 2019 #

4 PM

Run 33:41 intensity: (53 @1) + (14:24 @2) + (18:24 @3) 5.63 km (5:59 / km) +91m 5:32 / km
ahr:163 max:175

5 PM

S & C 20:00 [1]

Sunday Jun 9, 2019 #

11 AM

Run 17:17 intensity: (2:10 @1) + (12:16 @2) + (2:30 @3) + (21 @4) 2.45 km (7:04 / km) +173m 5:13 / km
ahr:154 max:181 shoes: VJ Irocks

Orienteering 1:14:14 intensity: (16 @1) + (7:57 @2) + (45:46 @3) + (20:09 @4) + (6 @5) 9.59 km (7:44 / km) +389m 6:26 / km
ahr:174 max:203 shoes: VJ Irocks

Run 7:32 intensity: (25 @1) + (2:24 @2) + (4:43 @3) 1.11 km (6:46 / km)
ahr:164 max:179 shoes: VJ Irocks

Saturday Jun 8, 2019 #

12 PM

Run 1:13:59 intensity: (1:45 @1) + (30:17 @2) + (41:57 @3) 11.95 km (6:11 / km) +338m 5:25 / km
ahr:166 max:177 shoes: Inov8 TrailRoc 270

Friday Jun 7, 2019 #

12 PM

Cross Training 47:42 intensity: (13:47 @1) + (28:17 @2) + (5:38 @3)
ahr:147 max:176

18.64 km (23.4 kph) +215m
1 PM

S & C 30:00 [1]

Thursday Jun 6, 2019 #

5 PM

Run 13:06 intensity: (1:03 @1) + (7:32 @2) + (4:31 @3) 2.14 km (6:06 / km) +7m 6:00 / km
ahr:158 max:175

Orienteering 43:48 intensity: (11 @1) + (2:42 @2) + (14:41 @3) + (26:14 @4) 4.95 km (8:50 / km) +202m 7:21 / km
ahr:179 max:191

Run 13:05 intensity: (32 @1) + (3:27 @2) + (8:48 @3) + (18 @4) 2.01 km (6:31 / km)
ahr:166 max:182

Wednesday Jun 5, 2019 #

4 PM

Run warm up/down 15:43 intensity: (1:55 @1) + (9:02 @2) + (4:46 @3) 2.73 km (5:45 / km)
ahr:156 max:173 shoes: New Balance Zante v4

Warm Up

Run intervals 32:20 intensity: (43 @1) + (6:27 @2) + (4:10 @3) + (12:21 @4) + (8:39 @5) 6.03 km (5:22 / km)
ahr:180 max:201 shoes: New Balance Zante v4

6* 600m [90s]

6*200m [60s]

Not feeling the best, sleeps been pretty bad the last week so just feeling a bit meh. 1st one was a bit slow but did pick it up a bit after that and was alright for the rest. Pretty slippy on the cycle path at some points so also didn't help. 1 more exam this week then will be over half way through them :)
C • Should 2

Run warm up/down 15:12 intensity: (13 @1) + (1:45 @2) + (13:14 @3) 2.37 km (6:25 / km) +13m 6:15 / km
ahr:169 max:176 shoes: New Balance Zante v4

Cool Down = big plodd

Tuesday Jun 4, 2019 #

4 PM

Run 1:05:03 intensity: (2:07 @1) + (28:24 @2) + (34:32 @3) 11.13 km (5:51 / km) +139m 5:30 / km
ahr:162 max:178 shoes: Inov8 TrailRoc 270

Monday Jun 3, 2019 #

4 PM

Run 36:18 intensity: (1:05 @1) + (12:50 @2) + (22:05 @3) + (18 @4) 6.08 km (5:58 / km) +126m 5:25 / km
ahr:164 max:178

Sunday Jun 2, 2019 #

12 PM

Run 1:13:03 intensity: (3:36 @1) + (35:47 @2) + (31:45 @3) + (1:55 @4) 11.68 km (6:15 / km) +288m 5:34 / km
ahr:162 max:183 shoes: Inov8 TrailRoc 270

With dad through Setmurthy, along the river and back home down the hay. Next week is gonna be pretty tough with exams so just gonna fit in training when I can

Saturday Jun 1, 2019 #

12 PM

Run warm up/down 20:40 intensity: (1:26 @1) + (13:19 @2) + (5:55 @3) 3.25 km (6:21 / km) +68m 5:45 / km
ahr:156 max:174

Warm Up

Run hills 30:49 intensity: (40 @1) + (8:01 @2) + (6:11 @3) + (15:01 @4) + (56 @5) 5.27 km (5:51 / km) +308m 4:32 / km
ahr:175 max:198

10* 90 seconds hard up then jog back down.

Pretty consistent but also quite slippery underfoot making it a bit of a struggle

Run warm up/down 18:28 intensity: (16 @1) + (11:37 @2) + (6:35 @3) 3.06 km (6:03 / km) +27m 5:48 / km
ahr:160 max:172

Cool Down

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