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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Run31 22:55:44 144.61(9:31) 232.73(5:55) 2885
  S & C12 9:00:00
  Orienteering11 8:24:15 40.95(12:19) 65.91(7:39) 1366
  Cross Training4 2:00:25
  Total45 42:20:24 185.56 298.63 4251
  [1-5]45 42:20:05

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Saturday Nov 30, 2019 #

12 PM

Run warm up/down 12:01 intensity: (2:36 @1) + (4:24 @2) + (4:44 @3) + (17 @4) 2.14 km (5:37 / km)
ahr:154 max:186 shoes: VJ Irocks

Warm Up
1 PM

Run tempo 33:19 intensity: (4 @1) + (12 @2) + (12 @3) + (10:37 @4) + (22:14 @5) 7.2 km (4:38 / km) +92m 4:21 / km
ahr:195 max:201 shoes: VJ Irocks

Keswick XC - 9th
Not feeling the best, think i set off a bit too fast just getting pushed along with the other girls so slowed a bit. Also got a stitch on the last lap :( Still enjoyed it though :)

Run intervals 11:44 intensity: (32 @1) + (5:19 @2) + (2:42 @3) + (3:11 @4) 1.98 km (5:56 / km)
ahr:167 max:194 shoes: VJ Irocks

6* 30 seconds [1.30 jogging]
2 PM

Run warm up/down 10:16 intensity: (25 @1) + (6:10 @2) + (3:33 @3) + (8 @4) 1.73 km (5:56 / km) +4m 5:52 / km
ahr:165 max:184 shoes: VJ Irocks

Cool Down

Thursday Nov 28, 2019 #

7 AM

S & C 1:00:00 [1]

New session, lots to fit in...didn't quite manage it today
12 PM

Run 36:26 intensity: (1:58 @1) + (27:24 @2) + (7:04 @3) 6.37 km (5:43 / km) +92m 5:20 / km
ahr:158 max:176 shoes: Inov8 TrailRoc 270

Run hills 10:43 intensity: (4:38 @1) + (2:05 @2) + (1:21 @3) + (2:39 @4) 0.97 km (11:06 / km) +95m 7:27 / km
ahr:148 max:188 shoes: Inov8 TrailRoc 270

6* 30 second hills

Run 22:34 intensity: (49 @1) + (16:28 @2) + (5:17 @3) 4.12 km (5:29 / km) +27m 5:19 / km
ahr:161 max:174 shoes: Inov8 TrailRoc 270

Wednesday Nov 27, 2019 #

8 AM

Run 30:33 intensity: (1:57 @1) + (11:02 @2) + (17:34 @3) 5.63 km (5:26 / km) +38m 5:15 / km
ahr:163 max:176 shoes: Inov8 TrailRoc 270

6 PM

Run warm up/down 12:41 intensity: (2:50 @1) + (9:01 @2) + (50 @3) 2.08 km (6:07 / km) +16m 5:53 / km
ahr:147 max:177 shoes: VJ Irocks

Warm Up

Orienteering 40:37 intensity: (15 @1) + (9 @2) + (7:33 @3) + (32:04 @4) + (36 @5) 7.08 km (5:44 / km) +155m 5:10 / km
ahr:183 max:198 shoes: VJ Irocks

FVO Night O - Stirling Uni and the Hermitage.

Quite enjoyed it and felt I was orienteering quite well. Running quite a bit with a swiss girl so was nice to be able to judge my routes etc whilst running.

Run warm up/down 14:59 intensity: (59 @1) + (13:25 @2) + (35 @3) 2.45 km (6:07 / km) +22m 5:51 / km
ahr:155 max:173 shoes: VJ Irocks

Cool Down

Tuesday Nov 26, 2019 #

5 PM

Run warm up/down 20:35 intensity: (7:07 @1) + (11:58 @2) + (1:30 @3) 3.26 km (6:19 / km)
ahr:145 max:174

Warm Up

Run intervals 34:04 intensity: (2:40 @1) + (1:14 @2) + (57 @3) + (10:05 @4) + (19:08 @5) 6.99 km (4:53 / km)
ahr:187 max:202

EUOC Intervals ~ 3* 10 mins [2 mins]

Muddy, running by myself and slightly tired legs meant for a pretty tough session but got through it alright and did manage to get slightly quicker on each rep.

Run intervals 6:50 intensity: (25 @1) + (5:39 @2) + (46 @3) 0.91 km (7:32 / km) +1m 7:29 / km
ahr:155 max:174

Striding

Run warm up/down 17:05 intensity: (17 @1) + (10:36 @2) + (4:54 @3) + (1:18 @4) 2.58 km (6:37 / km) +46m 6:05 / km
ahr:162 max:182

Cool Down

Monday Nov 25, 2019 #

8 AM

Run 30:43 intensity: (1:47 @1) + (27:21 @2) + (1:35 @3) 5.6 km (5:29 / km)
ahr:157 max:171 shoes: Inov8 TrailRoc 270

Lovely bit of morning meadows
1 PM

S & C 1:00:00 [1]

Sunday Nov 24, 2019 #

10 AM

Run warm up/down 9:24 intensity: (1:52 @1) + (7:32 @2) 1.12 km (8:24 / km) +49m 6:54 / km
ahr:147 max:166 shoes: VJ Irocks

Warm Up

Orienteering 1:10:40 intensity: (1:42 @1) + (24:08 @2) + (37:05 @3) + (7:45 @4) 9.46 km (7:28 / km) +185m 6:48 / km
ahr:168 max:190 shoes: VJ Irocks

LOC Galoppen - Bethercar Moor Brown

Ran on a 1:15 map for the first time in a while so took the first one to get into it but was alright after that. Quite enjoyed it

Run warm up/down 4:18 intensity: (2:12 @1) + (2:06 @2) 0.67 km (6:27 / km) +12m 5:56 / km
ahr:135 max:164 shoes: VJ Irocks

Cool Down + about 500m

Saturday Nov 23, 2019 #

10 AM

Run warm up/down 7:33 intensity: (5:37 @1) + (1:56 @2) 1.01 km (7:28 / km)
ahr:133 max:157 shoes: VJ Irocks

Warm Up

Run 3:36 intensity: (3:16 @1) + (20 @2) 0.33 km (10:59 / km) +2m 10:40 / km
ahr:127 max:142 shoes: VJ Irocks

Orienteering 28:34 intensity: (26:09 @1) + (2:25 @2) 3.02 km (9:27 / km) +2m 9:25 / km
ahr:133 max:145 shoes: VJ Irocks

Esthwaite Intake - Compass on contour only map

Orienteering 13:49 intensity: (12:15 @1) + (1:34 @2) 1.4 km (9:52 / km) +24m 9:04 / km
ahr:135 max:149 shoes: VJ Irocks

Esthwaite Intake - Forest Course

Orienteering 12:07 intensity: (11:23 @1) + (44 @2) 1.2 km (10:08 / km) +2m 10:04 / km
ahr:133 max:148 shoes: VJ Irocks

Esthwaite Intake - Short compass

Run warm up/down 4:03 [1] 0.68 km (5:56 / km)
ahr:126 max:139 shoes: VJ Irocks

Cool Down
1 PM

Orienteering 16:58 intensity: (11:37 @1) + (3:08 @2) + (1:08 @3) + (1:05 @4) 1.59 km (10:42 / km) +84m 8:28 / km
ahr:135 max:187 shoes: VJ Irocks

Haverthwaite Heights - Slopes

Orienteering 17:55 intensity: (1:03 @1) + (8:40 @2) + (6:52 @3) + (1:20 @4) 1.76 km (10:09 / km) +62m 8:38 / km
ahr:163 max:186 shoes: VJ Irocks

Haverthwaite Heights - Long Short

Orienteering 14:13 intensity: (55 @1) + (10:22 @2) + (2:56 @3) 1.16 km (12:15 / km) +55m 9:54 / km
ahr:157 max:177 shoes: VJ Irocks

Haverthwaite Heights - Control Pick Contour only

Friday Nov 22, 2019 #

10 AM

Cross Training 30:02 [1]
ahr:110 max:123

S & C 15:00 [1]

Thursday Nov 21, 2019 #

7 AM

S & C 1:00:00 [1]

7 PM

Run warm up/down 19:36 intensity: (25 @1) + (10:05 @2) + (7:56 @3) + (1:10 @4) 3.49 km (5:37 / km) +72m 5:06 / km
ahr:163 max:182 shoes: New Balance Zante v4

Warm Up

Orienteering 43:13 intensity: (13 @1) + (7:17 @2) + (15:17 @3) + (15:14 @4) + (5:12 @5) 9.19 km (4:42 / km) +51m 4:34 / km
ahr:193 max:200 shoes: New Balance Zante v4

FTWN - Gracemount

Got a bit confused with counting at one point...20 -> 24

Run warm up/down 19:02 intensity: (31 @1) + (13:20 @2) + (5:11 @3) 3.33 km (5:43 / km) +14m 5:36 / km
ahr:162 max:179 shoes: New Balance Zante v4

Cool Down

Wednesday Nov 20, 2019 #

2 PM

Run 1:20:02 intensity: (16:52 @1) + (44:48 @2) + (14:22 @3) + (4:00 @4) 12.17 km (6:35 / km) +331m 5:47 / km
ahr:154 max:189 shoes: Inov8 TrailRoc 270

Bit of seat action with Taz then finished off with a meadows lap

Tuesday Nov 19, 2019 #

5 PM

Run warm up/down 21:55 intensity: (7:24 @1) + (14:31 @2) 3.37 km (6:31 / km)
ahr:143 max:166

Warm Up

Run intervals 38:02 intensity: (4:23 @1) + (1:46 @2) + (1:46 @3) + (21:06 @4) + (9:01 @5) 7.68 km (4:57 / km)
ahr:181 max:202

EUOC Intervals ~ 4* 8 mins [2 mins]

Good conditions tonight so not slipping and sliding everywhere. Started a bit slower and picked up the pace throughout. Not feeling too bad.

Run intervals 3:25 intensity: (11 @1) + (54 @2) + (2:07 @3) + (13 @4) 0.57 km (6:00 / km)
ahr:168 max:182

6* strides
C • savage AP algorithm 2

Run warm up/down 16:53 intensity: (22 @1) + (12:09 @2) + (4:16 @3) + (6 @4) 2.54 km (6:38 / km) +46m 6:06 / km
ahr:160 max:180

Cool Down plodddd

Monday Nov 18, 2019 #

1 PM

S & C 1:00:00 [1]

5 PM

Run 31:48 intensity: (1:54 @1) + (29:54 @2) 5.57 km (5:43 / km) +28m 5:34 / km
ahr:155 max:165 shoes: Inov8 TrailRoc 270

Easy Monday meadows

Sunday Nov 17, 2019 #

3 PM

Run 1:29:09 intensity: (8:21 @1) + (54:38 @2) + (21:23 @3) + (4:47 @4) 12.88 km (6:55 / km) +350m 6:06 / km
ahr:159 max:186 shoes: Inov8 TrailRoc 270

Sunset seat

Saturday Nov 16, 2019 #

12 PM

Run warm up/down 19:29 intensity: (2:37 @1) + (9:30 @2) + (5:57 @3) + (1:25 @4) 3.17 km (6:09 / km) +77m 5:29 / km
ahr:157 max:184 shoes: VJ Irocks

Warm Up

Run race 20:05 intensity: (8 @1) + (6 @2) + (9 @3) + (5:09 @4) + (14:33 @5) 4.64 km (4:20 / km) +92m 3:56 / km
ahr:195 max:204 shoes: VJ Irocks

Braids XC

Run 13:41 intensity: (1:17 @1) + (6:08 @2) + (2:55 @3) + (3:18 @4) + (3 @5) 2.36 km (5:48 / km)
ahr:164 max:195 shoes: VJ Irocks

6* 30 secs

Run 10:24 intensity: (26 @1) + (4:38 @2) + (5:00 @3) + (20 @4) 1.54 km (6:45 / km) +52m 5:47 / km
ahr:167 max:186 shoes: VJ Irocks

Cool Down

Friday Nov 15, 2019 #

5 PM

Cross Training 30:02 intensity: (28:41 @1) + (1:21 @2)
ahr:128 max:143

Spinning

S & C 15:00 [1]

Coring

Thursday Nov 14, 2019 #

1 PM

S & C 1:00:00 [1]

5 PM

Run warm up/down 14:41 intensity: (4:09 @1) + (7:14 @2) + (1:30 @3) + (1:48 @4) 2.05 km (7:11 / km) +88m 5:54 / km
ahr:150 max:190

Warm Up to Whinny

Orienteering 41:59 intensity: (6:00 @1) + (22:37 @2) + (12:24 @3) + (58 @4) 4.52 km (9:18 / km) +102m 8:21 / km
ahr:157 max:182

Bit of night O training on Whinny - Windows, Corridor, Contours

Run hills 8:05 intensity: (1:42 @1) + (3:04 @2) + (1:14 @3) + (2:05 @4) 1.01 km (8:01 / km) +82m 5:42 / km
ahr:158 max:189

5* 30 secs hill sprints

Run warm up/down 20:36 intensity: (6:46 @1) + (9:55 @2) + (3:19 @3) + (36 @4) 3.06 km (6:44 / km) +53m 6:12 / km
ahr:150 max:182

Cool Down back home

Wednesday Nov 13, 2019 #

7 AM

Run 29:27 intensity: (1:21 @1) + (7:34 @2) + (20:32 @3) 5.19 km (5:40 / km) +10m 5:37 / km
ahr:163 max:170 shoes: Inov8 TrailRoc 270

6 PM

Run warm up/down 12:15 intensity: (6:16 @1) + (5:59 @2) 1.96 km (6:14 / km) +16m 6:00 / km
ahr:136 max:157 shoes: VJ Irocks

Cool Down

Orienteering 39:24 intensity: (11 @1) + (3:38 @2) + (24:32 @3) + (11:03 @4) 4.36 km (9:02 / km) +239m 7:05 / km
ahr:171 max:184 shoes: VJ Irocks

FVO Night O - Abbey Craig

Lots of fun just enjoying a bit of night O

Run warm up/down 16:32 intensity: (4:00 @1) + (7:35 @2) + (4:25 @3) + (32 @4) 2.12 km (7:47 / km) +104m 6:15 / km
ahr:156 max:181 shoes: VJ Irocks

Up to the monument
C • Mugged 1

Tuesday Nov 12, 2019 #

5 PM

Run warm up/down 16:02 intensity: (3:59 @1) + (10:50 @2) + (1:13 @3) 2.91 km (5:30 / km)
ahr:149 max:174

Warming up and drills

Run intervals 34:06 intensity: (1:08 @1) + (2:11 @2) + (1:31 @3) + (16:36 @4) + (12:40 @5) 7.16 km (4:46 / km)
ahr:188 max:202

EUOC Intervals - 5*6 mins [1 min]

Legs feeling pretty heavy to begin with but loosened off after a couple of reps so was faster by the last rep. All good fun and not too muddy :)

Run 4:03 intensity: (11 @1) + (29 @2) + (2:48 @3) + (35 @4) 0.71 km (5:41 / km)
ahr:170 max:185

Striding

Run warm up/down 17:54 intensity: (48 @1) + (11:23 @2) + (5:43 @3) 2.56 km (7:00 / km) +46m 6:25 / km
ahr:160 max:177

Cool Down

Monday Nov 11, 2019 #

1 PM

S & C 1:00:00 [1]

5 PM

Run 31:28 intensity: (2:44 @1) + (13:18 @2) + (15:26 @3) 5.58 km (5:38 / km) +32m 5:29 / km
ahr:160 max:173 shoes: Inov8 TrailRoc 270

Sunday Nov 10, 2019 #

10 AM

Run 15:48 intensity: (3:07 @1) + (11:06 @2) + (1:35 @3) 2.18 km (7:15 / km)
ahr:150 max:175 shoes: VJ Irocks

Orienteering 58:39 intensity: (15 @1) + (1:18 @2) + (18:35 @3) + (38:31 @4) 7.26 km (8:04 / km) +126m 7:26 / km
ahr:181 max:194 shoes: VJ Irocks

Run 15:22 intensity: (3:23 @1) + (10:03 @2) + (1:56 @3) 2.41 km (6:22 / km)
ahr:148 max:171 shoes: VJ Irocks

Saturday Nov 9, 2019 #

11 AM

Run 13:29 intensity: (4:21 @1) + (3:28 @2) + (5:40 @3) 2.24 km (6:01 / km) +14m 5:51 / km
ahr:150 max:177 shoes: VJ Irocks

Orienteering 26:56 intensity: (8 @1) + (10 @2) + (4:03 @3) + (17:49 @4) + (4:46 @5) 4.05 km (6:39 / km) +72m 6:06 / km
ahr:187 max:199 shoes: VJ Irocks

Run 10:15 intensity: (1:44 @1) + (8:31 @2) 1.59 km (6:26 / km) +58m 5:26 / km
ahr:149 max:164 shoes: VJ Irocks

2 PM

Run 8:59 intensity: (42 @1) + (3:59 @2) + (4:18 @3) 1.61 km (5:35 / km)
ahr:160 max:169 shoes: VJ Irocks

Orienteering 23:30 intensity: (1:13 @1) + (4:25 @2) + (12:45 @3) + (5:07 @4) 2.71 km (8:39 / km) +13m 8:28 / km
ahr:170 max:186 shoes: VJ Irocks

Run 7:26 intensity: (26 @1) + (6:31 @2) + (29 @3) 1.25 km (5:55 / km) +2m 5:52 / km
ahr:156 max:167 shoes: VJ Irocks

Friday Nov 8, 2019 #

11 AM

Cross Training (Spinning) 30:19 [1]
ahr:109 max:137

12 PM

S & C 15:00 [1]

Thursday Nov 7, 2019 #

7 AM

S & C 1:00:00 [1]

6 PM

Run warm up/down 21:25 intensity: (3:01 @1) + (8:44 @2) + (8:07 @3) + (1:33 @4) 3.87 km (5:32 / km) +62m 5:07 / km
ahr:158 max:185

Warm Up to Blackford

Orienteering 55:41 intensity: (4:13 @1) + (13:23 @2) + (16:15 @3) + (21:44 @4) + (6 @5) 7.13 km (7:49 / km) +195m 6:52 / km
ahr:170 max:195

FWTN - Blackford and the Hermitage

Going well till I slipped down the hill and my map was no longer intact...

Run warm up/down 16:56 intensity: (22 @1) + (8:40 @2) + (7:54 @3) 2.96 km (5:44 / km) +25m 5:30 / km
ahr:161 max:177

Cool Down back home

Wednesday Nov 6, 2019 #

7 AM

Run 41:15 intensity: (58 @1) + (22:34 @2) + (17:43 @3) 7.59 km (5:26 / km) +10m 5:24 / km
ahr:162 max:171 shoes: Inov8 TrailRoc 270

Meadows for breakfast
12 PM

Run 36:54 intensity: (5:29 @1) + (14:01 @2) + (14:17 @3) + (3:07 @4) 5.61 km (6:35 / km) +195m 5:36 / km
ahr:162 max:185 shoes: VJ Irocks

Crags for lunch
2 PM

Note

Physio testing for afternoon tea
7 PM

Note

Pasta for tea :))))))
C • Bit 3

Tuesday Nov 5, 2019 #

5 PM

Run warm up/down 19:51 intensity: (19 @0) + (19:11 @1) + (21 @2) 3.2 km (6:12 / km) +14m 6:04 / km
ahr:121 max:143

Warm Up

Run intervals 35:04 [4] 7.18 km (4:53 / km)
ahr:163 max:203

KF Intervals - 6* 5 mins [2 mins]

Very soggy conditions tonight so was extremely slippy underfoot. Ground them out, mainly running by myself but the fireworks kept me going :)

Run 4:09 intensity: (39 @1) + (3:27 @2) + (3 @3) 0.67 km (6:11 / km) +2m 6:05 / km
ahr:152 max:165

Striding 6 times

Run warm up/down 16:58 intensity: (12 @1) + (4:55 @2) + (11:38 @3) + (13 @4) 2.52 km (6:44 / km) +46m 6:10 / km
ahr:167 max:182

Cool Down

Monday Nov 4, 2019 #

7 AM

Run 30:07 intensity: (2:22 @1) + (20:57 @2) + (6:48 @3) 5.45 km (5:31 / km) +12m 5:28 / km
ahr:155 max:169 shoes: Inov8 TrailRoc 270

1 PM

S & C 1:00:00 [1]

Sunday Nov 3, 2019 #

10 AM

Run 1:29:13 intensity: (31 @1) + (1:04:26 @2) + (23:28 @3) + (48 @4) 14.16 km (6:18 / km) +273m 5:45 / km
ahr:158 max:185 shoes: Inov8 TrailRoc 270

Saturday Nov 2, 2019 #

11 AM

Run warm up/down 17:42 intensity: (45 @1) + (13:31 @2) + (3:26 @3) 2.64 km (6:42 / km) +35m 6:18 / km
ahr:157 max:174 shoes: VJ Irocks

Warm Up

Run race 29:05 intensity: (20 @1) + (1:57 @2) + (2:58 @3) + (15:09 @4) + (8:41 @5) 6.54 km (4:27 / km) +105m 4:07 / km
ahr:183 max:205 shoes: VJ Irocks

Scottish Uni XC - didn't know how i would feel so didn't know how to pace it etc seen as though it's the first XC I've done this season. Felt good, probably could have pushed a bit more but enjoyed it so hey ho :)

Run warm up/down 23:39 intensity: (2:15 @1) + (17:36 @2) + (3:48 @3) 3.64 km (6:30 / km) +46m 6:06 / km
ahr:153 max:179 shoes: VJ Irocks

Cool Down

Friday Nov 1, 2019 #

4 PM

Cross Training 30:02 intensity: (28:59 @1) + (1:03 @2)
ahr:109 max:147

S & C 15:00 [1]

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