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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 30 days ending Nov 30, 2022:

activity # timemileskm+m
  Run31 26:31:00 172.62(9:13) 277.8(5:44) 5076
  S & C8 8:00:00
  Orienteering5 6:42:36 26.96(14:56) 43.38(9:17) 1120
  Total39 41:13:36 199.57 321.18 6196
  [1-5]33 33:13:00

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TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Nov 30, 2022 #

7 AM

S & C 1:00:00 [0]

3 PM

Run 1:13:31 intensity: (24:59 @1) + (36:12 @2) + (10:33 @3) + (1:47 @4) 10.14 km (7:15 / km) +416m 6:01 / km
ahr:145 max:189

slippy seat

Tuesday Nov 29, 2022 #

5 PM

Run warm up/down 19:44 intensity: (17 @0) + (19:27 @1) 3.9 km (5:03 / km) +26m 4:54 / km
ahr:103 max:118

warm up

Run intervals 20:18 intensity: (12 @0) + (20:06 @1) 5.13 km (3:58 / km) +2m 3:57 / km
ahr:109 max:117

8,4,2,2 with a quarter float

Run 5:31 intensity: (4:37 @1) + (52 @2) + (2 @3) 1.02 km (5:24 / km)
ahr:119 max:149

strides

Run warm up/down 19:11 [1] 3.48 km (5:31 / km) +25m 5:19 / km
ahr:123 max:136

cool down

Monday Nov 28, 2022 #

12 PM

Run 40:22 intensity: (37 @1) + (3:08 @2) + (19:36 @3) + (17:01 @4) 7.59 km (5:19 / km) +79m 5:03 / km
ahr:177 max:191

back from coaching

Run 5:00 [2] 1.0 km (5:00 / km)

7 PM

S & C 1:00:00 [0]

Sunday Nov 27, 2022 #

10 AM

Orienteering 1:46:09 intensity: (11:15 @1) + (1:34:51 @2) + (3 @3) 13.13 km (8:05 / km) +411m 6:59 / km
ahr:148 max:168

Holme Fell

Saturday Nov 26, 2022 #

10 AM

Run 18:13 intensity: (3:49 @1) + (14:23 @2) + (1 @3) 2.78 km (6:34 / km) +71m 5:49 / km
ahr:148 max:167

Orienteering 1:49:45 intensity: (10:34 @1) + (1:18:55 @2) + (20:15 @3) + (1 @4) 10.21 km (10:45 / km) +383m 9:03 / km
ahr:157 max:181

Colonels Drive + Blawith

Friday Nov 25, 2022 #

11 AM

Run 25:42 intensity: (42 @1) + (17:51 @2) + (7:09 @3) 4.84 km (5:18 / km) +75m 4:56 / km
ahr:164 max:175

commute

S & C 1:00:00 [0]

Thursday Nov 24, 2022 #

6 PM

Run warm up/down 15:32 intensity: (1:11 @1) + (3:39 @2) + (4:00 @3) + (6:42 @4) 2.81 km (5:32 / km) +43m 5:08 / km
ahr:167 max:188

warm up

Run 33:38 intensity: (13 @1) + (2:35 @2) + (21:23 @3) + (9:27 @4) 4.48 km (7:30 / km) +332m 5:29 / km
ahr:176 max:189

Carnethy hills
3* 90 secs, 6* 60 secs, 6* 30 secs

Run warm up/down 17:33 intensity: (58 @2) + (16:20 @3) + (15 @4) 2.63 km (6:40 / km) +59m 6:00 / km
ahr:174 max:181

cool down

Wednesday Nov 23, 2022 #

3 PM

Run 1:06:18 [3] 10.07 km (6:35 / km) +356m 5:36 / km

sunset/dark seat

Tuesday Nov 22, 2022 #

5 PM

Run warm up/down 19:48 [2] 4.11 km (4:49 / km) +18m 4:43 / km

warm up
6 PM

Run 24:14 intensity: (34 @1) + (14:51 @2) + (7:19 @4) + (1:30 @5) 5.83 km (4:09 / km)
ahr:164 max:198

feeling pooped

2* 8 [2 float] + 4 [1 float]

Run 7:19 intensity: (1:23 @1) + (3:09 @2) + (1:15 @3) + (1:17 @4) + (15 @5) 1.44 km (5:05 / km) +10m 4:55 / km
ahr:161 max:199

strides

Run warm up/down 15:34 intensity: (25 @1) + (15:09 @2) 2.9 km (5:22 / km) +14m 5:15 / km
ahr:153 max:161

cool down

Monday Nov 21, 2022 #

9 AM

Run 26:33 intensity: (3:19 @1) + (23:12 @2) + (2 @3) 4.99 km (5:19 / km) +24m 5:12 / km
ahr:145 max:168

to school for coaching
12 PM

Run 28:22 intensity: (17:41 @1) + (9:56 @2) + (35 @3) + (10 @4) 5.16 km (5:30 / km) +44m 5:16 / km
ahr:137 max:186

home again
7 PM

S & C 1:00:00 [0]

Sunday Nov 20, 2022 #

11 AM

Run 1:52:35 intensity: (2:30 @1) + (1:15:38 @2) + (33:34 @3) + (35 @4) + (18 @5) 15.03 km (7:29 / km) +753m 5:59 / km
ahr:164 max:203

a very lovely pentlands run

Saturday Nov 19, 2022 #

11 AM

Run warm up/down 24:57 intensity: (3:28 @1) + (21:08 @2) + (21 @3) 4.15 km (6:00 / km) +61m 5:36 / km
ahr:149 max:172

warm up

Run race 33:40 intensity: (24:30 @2) + (9:08 @3) + (2 @4) 7.74 km (4:21 / km) +88m 4:07 / km
ahr:163 max:180

scottish unis xc - 11th

Run warm up/down 11:06 intensity: (1:15 @1) + (8:45 @2) + (38 @3) + (28 @4) 1.69 km (6:34 / km) +23m 6:09 / km
ahr:157 max:189

cool down

Friday Nov 18, 2022 #

4 PM

Run 27:41 intensity: (5:16 @1) + (22:25 @2) 5.06 km (5:28 / km) +51m 5:12 / km
ahr:144 max:154

easy peasy

Thursday Nov 17, 2022 #

4 PM

Run 1:02:24 [3] 11.49 km (5:26 / km) +146m 5:06 / km

Hermitage loop

Wednesday Nov 16, 2022 #

7 AM

S & C 1:00:00 [0]

when I say 100% I'll be there...I will be

Run 1:30:00 [2] 12.0 km (7:30 / km) +500m 6:12 / km

watch currently missing, last seen in kings :( hopefully will be found tomorrow

lovely jogging with the girls anyway

Tuesday Nov 15, 2022 #

5 PM

Run warm up/down 19:10 intensity: (57 @1) + (14:51 @2) + (3:22 @3) 3.83 km (5:00 / km) +24m 4:51 / km
ahr:156 max:178

warm up

Run 20:09 intensity: (2:15 @2) + (12:14 @3) + (5:40 @4) 4.98 km (4:03 / km) +2m 4:02 / km
ahr:176 max:188

very much glad to have some company tonight which made the session a whole lot easier!

8 [2], 4 [1], 2* 2 [30s]

Run 5:48 intensity: (1:37 @1) + (4:07 @2) + (4 @3) 1.07 km (5:26 / km)
ahr:151 max:171

stridesss

Run warm up/down 18:06 intensity: (16 @1) + (14:53 @2) + (2:57 @3) 3.21 km (5:38 / km) +14m 5:31 / km
ahr:164 max:176

cool down

Monday Nov 14, 2022 #

9 AM

Run 39:54 intensity: (23 @1) + (19:55 @2) + (17:04 @3) + (2:32 @4) 6.82 km (5:51 / km) +166m 5:13 / km
ahr:167 max:184

7 PM

S & C 1:00:00 [0]

the sauna was more of a session than this

Sunday Nov 13, 2022 #

10 AM

Orienteering 2:00:00 [2] 9.0 km (13:20 / km) +57m 12:55 / km
ahr:103 max:183

one massive struggle

Saturday Nov 12, 2022 #

9 AM

Run warm up/down 16:46 intensity: (7 @0) + (13:10 @1) + (3:29 @2) 3.09 km (5:26 / km) +39m 5:07 / km
ahr:129 max:160

warm up

Orienteering 28:51 intensity: (8:48 @1) + (11:21 @2) + (25 @3) + (2:47 @4) + (5:30 @5) 4.33 km (6:40 / km) +96m 6:00 / km
ahr:157 max:203

scottish unis relay - 3rd leg
managed to secure a nice 3rd place for the team after battling it out with Stan

Run warm up/down 19:13 intensity: (29 @1) + (2:28 @2) + (16:16 @3) 3.08 km (6:15 / km) +46m 5:49 / km
ahr:171 max:179

cool down

Friday Nov 11, 2022 #

3 PM

Run 32:34 intensity: (1:13 @1) + (29:53 @2) + (1:28 @3) 5.21 km (6:15 / km) +138m 5:32 / km
ahr:157 max:168

easy crags

on iron tablets now after a trip to the doctors as apparently pretty badly iron deficient :/...will see if they make much difference, fingers crossed

Thursday Nov 10, 2022 #

9 AM

Run 1:00:02 intensity: (7:31 @2) + (52:21 @3) + (10 @4) 10.66 km (5:38 / km) +220m 5:06 / km
ahr:172 max:180

Windy braids
11 AM

S & C 1:00:00 [0]

Wednesday Nov 9, 2022 #

3 PM

Run 1:13:09 intensity: (1:06 @1) + (9:48 @2) + (21:35 @3) + (40:40 @4) 10.87 km (6:44 / km) +397m 5:42 / km
ahr:177 max:188

Seat before the sunset...just

Tuesday Nov 8, 2022 #

5 PM

Run warm up/down 18:36 intensity: (1:48 @1) + (15:47 @2) + (1:01 @3) 3.69 km (5:02 / km) +37m 4:48 / km
ahr:154 max:175

Warm Up

Run intervals 30:10 intensity: (18 @1) + (7:50 @2) + (8:10 @3) + (11:41 @4) + (2:11 @5) 7.43 km (4:04 / km)
ahr:176 max:199

16 mins [4 float], 8 mins [2 float], lil trip to the loo

Run 9:20 intensity: (1:28 @2) + (35 @3) + (7:17 @4) 1.65 km (5:40 / km)
ahr:184 max:194

strides

Run warm up/down 18:00 intensity: (16 @2) + (2:01 @3) + (15:43 @4) 3.27 km (5:31 / km)
ahr:184 max:192

cool down

Monday Nov 7, 2022 #

9 AM

Run 36:25 intensity: (39 @1) + (28:17 @2) + (7:05 @3) + (24 @4) 5.75 km (6:20 / km) +136m 5:40 / km
ahr:160 max:194

classic monday run
7 PM

S & C 1:00:00 [0]

Sunday Nov 6, 2022 #

2 PM

Run 1:31:17 intensity: (47 @1) + (54:55 @2) + (35:12 @3) + (23 @4) 15.56 km (5:52 / km) +263m 5:24 / km
ahr:166 max:186

as peaceful as the 3rd floor of the library..just me, myself and I

Saturday Nov 5, 2022 #

12 PM

Run warm up/down 15:14 intensity: (1:13 @1) + (13:11 @2) + (50 @3) 2.7 km (5:39 / km) +34m 5:19 / km
ahr:155 max:172

warm up

Run race 15:14 intensity: (19 @1) + (4:26 @2) + (10:29 @3) 3.87 km (3:56 / km) +35m 3:46 / km
ahr:167 max:176

scottish short course

Run warm up/down 12:56 intensity: (36 @1) + (7:16 @2) + (5:03 @3) + (1 @4) 2.36 km (5:29 / km) +14m 5:19 / km
ahr:162 max:180

cool down

Friday Nov 4, 2022 #

4 PM

Run 25:11 intensity: (3:57 @1) + (21:01 @2) + (13 @3) 4.94 km (5:06 / km) +55m 4:50 / km
ahr:145 max:177

shake with ellie

Thursday Nov 3, 2022 #

6 PM

Run 19:39 intensity: (4:32 @1) + (15:07 @2) 3.65 km (5:23 / km) +87m 4:49 / km
ahr:142 max:150

to the start

Orienteering 37:51 intensity: (8:15 @1) + (29:36 @2) 6.71 km (5:38 / km) +172m 5:00 / km
ahr:144 max:156

Braids FWTN...much fun was had

Run 19:31 intensity: (1:22 @1) + (18:09 @2) 3.58 km (5:27 / km) +11m 5:23 / km
ahr:150 max:157

homee

Wednesday Nov 2, 2022 #

4 PM

Run 59:48 intensity: (10 @1) + (37:09 @2) + (21:52 @3) + (37 @4) 10.92 km (5:29 / km) +107m 5:13 / km
ahr:166 max:182

Hermitage in the dark

Tuesday Nov 1, 2022 #

5 PM

Run warm up/down 20:17 intensity: (1:26 @1) + (14:14 @2) + (4:34 @3) + (3 @4) 3.95 km (5:08 / km) +32m 4:56 / km
ahr:155 max:180

warm up

Run 20:09 intensity: (7 @1) + (5:56 @2) + (5:38 @3) + (8:28 @4) 4.92 km (4:06 / km)
ahr:174 max:193

8 min [2 min], 4 min [1 min], 2 × 2 min [30 secs]

Run 9:07 intensity: (1:08 @1) + (3:46 @2) + (1:26 @3) + (2:47 @4) 1.36 km (6:41 / km)
ahr:165 max:186

striding

Run 12:35 intensity: (23 @1) + (10:20 @2) + (1:52 @3) 2.32 km (5:25 / km) +5m 5:21 / km
ahr:164 max:177

cool down
8 PM

Run 7:54 intensity: (33 @1) + (7:21 @2) 1.6 km (4:56 / km)
ahr:147 max:156

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