Training Log Archive: NiamhunterIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Run 50:23 [3] 8.54 km (5:54 / km)
Stretching/Rolling 20:00 [0]
Sunday Oct 30, 2016 #
Note
(rest day)
Saturday Oct 29, 2016 #
Run long 1:25:45 [4] 12.7 km (6:45 / km) +600m 5:28 / km
Was trying to keep a good pace up the hills but was tired near the end. Legs were feeling good though.
Stretching/Rolling 21:34 [0]
Thursday Oct 27, 2016 #
Run 1:14:23 [3] 11.0 km (6:46 / km)
Legs feeling very sore and tired from yesterday
Stretching/Rolling 21:34 [0]
Wednesday Oct 26, 2016 #
Run warm up/down 15:34 [3] 1.23 km (12:39 / km)
Run 27:23 [5] 6.0 km (4:34 / km)
VO2 max testing. Wasn't feeling the best at the start on the treadmill just because i wasn't used to running on one but as it got faster it felt better and the mask and heart rate monitor was also quite a weird feeling when running. Didn't like getting the blood taken either. Started off pretty easy but then by the end felt horrible and the mask was hurting and couldn't think about anything but the time. Managed to get half way through 16.
Run warm up/down 10:00 [2] 1.2 km (8:20 / km)
Stretching/Rolling 25:45 [0]
Tuesday Oct 25, 2016 #
S & C 29:43 [3]
(rest day)
Stretching/Rolling 20:00 [0]
Monday Oct 24, 2016 #
Stretching/Rolling 25:46 [0]
(rest day)
Sunday Oct 23, 2016 #
Orienteering (Wcoc gallopen) 1:04:54 [4] **** 6.3 km (10:18 / km) +210m 8:50 / km
spiked:14/17c
Over shot #1 as was too low down so didnt see the first marsh. Was very hesitamt to #6 as didnt want to miss it but managed to spike the control. Felt better on the 2nd half of the course until #15 where i was standing on top of the control but couldnt see it and #17 i was slightly too low.
Enjoyed it though and even if it was freezing!!
Stretching/Rolling 23:45 [0]
Saturday Oct 22, 2016 #
Cross Training (Cycling) 1:10:12 [3] 24.56 km (21.0 kph)
Friday Oct 21, 2016 #
Stretching/Rolling 20:00 [0]
Thursday Oct 20, 2016 #
Orienteering 25:12 [4] ** 5.1 km (4:56 / km)
spiked:17/17c
Was focusing on planning ahead and control flow which all worked well.
S & C 23:45 [3]
Stretching/Rolling 20:12 [0]
Wednesday Oct 19, 2016 #
Run hills (Tri club) 40:32 [4]
14* hill reps up the hill
Run back down to cool down
Legs feeling strong and not too tired
Stretching/Rolling 15:45 [0]
Tuesday Oct 18, 2016 #
Run 50:41 [3] 8.6 km (5:54 / km)
S & C 29:43 [3]
Stretching/Rolling 20:00 [0]
Monday Oct 17, 2016 #
Stretching/Rolling 21:34 [0]
(rest day)
Sunday Oct 16, 2016 #
Orienteering 30:00 [2]
Stretching/Rolling 20:10 [0]
Saturday Oct 15, 2016 #
Run warm up/down 15:43 [2] 1.2 km (13:06 / km)
Run (Cooper test) 12:00 [4] 2.9 km (4:08 / km)
S & C 1:00:00 [4]
Illinois test - 18.6 secs
Plank - 2 mins
Side plank, arm raised - 1 min
Standing long jump - 1.78 m
Lunges - left/right - 19/20
Sit and reach - 21 cm
Sit ups - 39
Bleep test - Level 11.1. Could have kept going but pulled out as was the only one.
Feeling good but legs a bit tired.
Stretching/Rolling 15:45 [0]
Friday Oct 14, 2016 #
Stretching/Rolling 30:21 [0]
Thursday Oct 13, 2016 #
Orienteering 19:35 [3] ** 3.1 mi (6:19 / mi)
spiked:13/14c
Stretching/Rolling 21:34 [0]
Wednesday Oct 12, 2016 #
Run (Tri training) 54:32 [3]
25 mins Fartlek session (w/ jog, race pace, sprint)
Cool down jog and stretching
Stretching/Rolling 21:34 [0]
Tuesday Oct 11, 2016 #
Run (Recovery run) 42:35 [2] 7.56 km (5:38 / km)
S & C 24:35 [4]
Stretching/Rolling 19:56 [0]
Monday Oct 10, 2016 #
Note
(rest day)
Sunday Oct 9, 2016 #
Orienteering warm up/down 19:32 [2]
Orienteering race (JHI 2016 - Relay) 28:01 [5] *** 3.9 km (7:11 / km) +90m 6:26 / km
spiked:17/18c
Didn't get distracted going off on the mass start and managed to run my own race. No mistakes just slightly drifted left on #9 but managed to come in 2nd about 30 seconds behind Grace.
Saturday Oct 8, 2016 #
Orienteering warm up/down 20:36 [2] 0.9 km (22:53 / km)
Orienteering (JHI 2016 - Individual) 42:09 [4] **** 3.8 km (11:06 / km) +60m 10:17 / km
spiked:15/17c
Had a good run today pretty clean run and good route choice apart from #5 where i hadn't got my distance right and thought id gone further than i had and then on #9 i went too high above the bracken. Managed to keep up a good pace throughout the course. Came 2 nd 4 minutes behind Grace.
Friday Oct 7, 2016 #
Note
(rest day)
Thursday Oct 6, 2016 #
Run warm up/down 15:23 [3] 1.2 km (12:49 / km)
Orienteering (WCOC Sprint event) 18:28 [3] 2.9 km (6:22 / km)
Stretching/Rolling 23:45 [0]
Wednesday Oct 5, 2016 #
Run intervals (Tri training ) 45:00 [4]
Sprint intervals of about 50m each in a triangle:
3*( 4* 1 flat, 1 up and 1 down) with 20 seconds race.
Jog back down to cool down
Stretching/Rolling 15:45 [0]
Tuesday Oct 4, 2016 #
Run 42:24 [4] 7.35 mi (5:46 / mi)
Stretching/Rolling 21:34 [0]
Sunday Oct 2, 2016 #
Orienteering 56:56 [4] **** 6.6 km (8:38 / km) +285m 7:06 / km
spiked:15/17c
Orienteering (LOC Gallopen) 56:56 [4] **** 6.6 km (8:38 / km) +320m 6:57 / km
spiked:15/17c
Stretching/Rolling 20:13 [0]
Saturday Oct 1, 2016 #
Stretching/Rolling (WcCOC training) 1:03:00 [2] 6.34 km (9:56 / km)
Shadowing around the longer controls.