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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Orienteering9 9:37:08 21.93 35.3 77551 /59c86%
  Run8 4:59:05 24.67(12:07) 39.7(7:32)
  Tri Training3 2:05:00
  Stretching6 1:50:00
  Other1 1:30:00
  Core2 55:00
  Swimming1 45:00
  Total24 21:41:13 46.6 75.0 77551 /59c86%

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Sunday Jul 31, 2016 #

Swimming (Swim in Bassenthwaite) 45:00 [2]

Swam to closest bouy and back ~ 400 m
Then just swam near the shore

Saturday Jul 30, 2016 #

Note
(rest day)

Friday Jul 29, 2016 #

Orienteering race (Croeso Day 5) 41:57 [4] **** 3.9 km (10:45 / km) +165m 8:53 / km
spiked:14/15c

Had a much better run today, only making a slight error by going to high because my direction was off. Came 1 st by 3 mins so was a nice way to finish the week.

Stretching 20:00 [2]

Thursday Jul 28, 2016 #

Orienteering race (Croeso Day 4) 1:02:15 [4] **** 5.2 km (11:58 / km) +120m 10:44 / km
spiked:10/12c

Pretty bad run as i made a 18 minute and a 2 minute mistake on short legs. I didnt really have good picture for either which meant i just didnt know exactly where i was. Apart from that i spiked every control and got quickest split on the longest leg. I came 6 th.

Stretching 15:00 [2]

Wednesday Jul 27, 2016 #

Other (Rest day) 1:30:00 [1]

Last day of talent camp today - reviewed the camp. Really enjoyed the camp and learnt alot of new things that will help me improve my orienteering.

We also went swimming in the sea

Tuesday Jul 26, 2016 #

Orienteering race (Talent camp/ Croeso day 3) 53:04 [4] **** 4.9 km (10:50 / km) +140m 9:29 / km
spiked:14/19c

Ok run at Margam forest. Could have done better but was tired so lost a bit of time. Made a mistake on number 7 and 13 as i had a bad plan for 7 and didnt have a good picture for either.

Orienteering (Talent camp) 16:35 [4]

Sprint around the uni campus. Lost atleast 2.5 mins at control 1 trying to open the gate before moving on. But then got going at hit the rest. Really enjoyed it even though i was tired.

Stretching 20:00 [2]

Monday Jul 25, 2016 #

Orienteering (Talent Camp) 2:00:00 [3] ***

Another day training on Kenfig. This time focussing on picture and rounding everything together. Had 5 exercises today, felt like my picture was good when i took my tine but then wasnt as accurate when i sped up. However i managed to use all aspects correctly whilst doing the last couple of exercises.

Stretching 15:00 [2]

Sunday Jul 24, 2016 #

Orienteering (Talent camp) 2:00:00 [3] ***

Good training today on Kenfig dunes. Focussing on compass and distance. Did 5 compass exercises and 2 distance. Felt like my compass was good but my distance needs work
6 PM

Stretching 20:00 [2]

Saturday Jul 23, 2016 #

Run (3 km time trial) 13:10 [4] 3.0 km (4:23 / km)

3km time trial

Stretching 20:00 [3]

3 PM

Run intervals (Exemplar track session) 1:00:00 [3] 4.4 km (13:38 / km)

Track session:
Warm Up:
800m easy
400m steady
Drills/Stretches
Main:
800m threshold pace
4x200m rep pace
Warm Down:
400m steady
400m easy
Stretches

Friday Jul 22, 2016 #

Note
(rest day)

Travelling all day

Thursday Jul 21, 2016 #

Run (Easy run) 30:00 [2] 4.0 km (7:30 / km)

Run around slate fell with a map focusing on thumbing, and picking up the features as I ran round

Wednesday Jul 20, 2016 #

Tri Training (Sprints) 30:00 [3]

2 X 400 warm up
Drills
4 x (4 x 100m) relay
9 X 50m sprints
Jog cool down
Stretching

Tuesday Jul 19, 2016 #

Run (Easy run) 35:00 [2] 5.0 km (7:00 / km)

Easy week, resting before o camp

Monday Jul 18, 2016 #

Core 25:00 [3]

Sunday Jul 17, 2016 #

Orienteering long (Allerdale Chase) 1:12:34 [4] *** 8.0 km (9:04 / km) +300m 7:38 / km
spiked:13/13c

Good run today at the allerdale chase. Came 1st on the short course.
Actually ran 9.3km

Saturday Jul 16, 2016 #

Orienteering (Carlisle Parks) 44:21 [2] ** 6.0 km (7:24 / km) +50m 7:06 / km

Border liners score course today. Enjoyed it but didnt understand what to do fully so didnt get many bonuses

Thursday Jul 14, 2016 #

Orienteering race (Parish relays) 30:00 [3] *** 4.3 km (6:59 / km)

Won the parish relays with dad and lynne. Ran a long and short course.

Wednesday Jul 13, 2016 #

Tri Training hills (Hill Reps on Hay) 45:00 [3]

Run up hay warm up
6 x uphill reps
6 x downhill reps
Cool down and stretching

Tuesday Jul 12, 2016 #

Run (Run at cogra moss) 1:00:00 [3] 8.0 km (7:30 / km)

Sunday Jul 10, 2016 #

Run (Run at setmurthy) 1:00:00 [3] 9.0 km (6:40 / km)

Saturday Jul 9, 2016 #

Run (Run up hay) 40:00 [3] 6.0 km (6:40 / km)

Thursday Jul 7, 2016 #

Orienteering (Cockermouth streets event) 16:22 [2] 3.0 km (5:27 / km)

Wednesday Jul 6, 2016 #

Tri Training intervals 50:00 [3]

2 x 400m warm up
2 x 30 secs, 1 min, 2 min, 3 min hard with 1 min rest in between
2 x 400m cool down
Stretching

Tuesday Jul 5, 2016 #

Run race (Sports day) 55 [3] 0.3 km (3:03 / km)

Core 30:00 [2]

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