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Training Log Archive: Niamhunter

In the 31 days ending Oct 31, 2017:

activity	#	time	miles		km		+m
Run	33	15:05:14	85.05		136.87		2067
Stretching/Rolling	18	4:45:00
Orienteering	7	4:14:47	18.8	(13:33)	30.25	(8:25)	860	60 /	69c	86%
S & C	5	2:00:00
Cross Training	2	1:20:07
Running Drills	3	40:50	1.7		2.73
Total	56	28:05:58	105.54		169.85		2927	60 /	69c	86%
[1-5]	41	23:20:58

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Tuesday Oct 31, 2017 #

6 PM

Run hills 49:51 [4] 8.53 km (5:51 / km) +235m 5:08 / km
ahr:157 max:186

Warm Up

Keswick AC - 12 * 45 second hills up Manor Brow

Cool Down Jiggle

Nice to be back doing speed with Keswick A.C. Kept them all fairly consistant whilst still pushing. Legs feeling pretty good which is nice.

C • Guess who knows the winner ... 4

8 PM

Stretching/Rolling 20:00 [0]

Whilst watching Bake Off final!!!!!

Monday Oct 30, 2017 #

7 PM

Cross Training (Spinning) 30:19 [2]
ahr:105 max:141

Legs feeling good, not too tired

S & C 30:00 [2]

8 PM

Stretching/Rolling 10:00 [0]

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen

11 AM

Run warm up/down 8:40 [2] 1.3 km (6:40 / km)

Orienteering (Grizedale Gallopen) 1:23:36 [3] **** 8.54 km (9:47 / km) +280m 8:25 / km
ahr:162 spiked:17/21c

Grizedale North Gallopen - Brown - 7.2km - 290m - 83.20

Probably should have done the blue but oh well..

Navigation was alright with only a couple of errors near the control circle and took some pretty dodgy routechoices which meant I was walking through horrible green areas. Wasn't going particularly fast at any other point either as was feeling a bit tired. Apart from that it was alright though.

12 PM

Run warm up/down 8:21 [2] 0.91 km (9:11 / km)

9 PM

Stretching/Rolling 15:00 [0]

Saturday Oct 28, 2017 #

2 PM

Run 33:43 [2] 5.2 km (6:29 / km) +189m 5:29 / km
ahr:157

Easy round Whinlatter

Friday Oct 27, 2017 #

2 PM

Run 48:38 [3] 8.0 km (6:05 / km) +349m 4:59 / km
ahr:166

Run round sale fell, then 5* 20 second strides to finish. Feeling good and hip not feeling too sore.

3 PM

S & C 15:00 [2]

Thursday Oct 26, 2017 #

Cross Training (Cycling) 49:48 [3]
ahr:155

19.4 km, 23.5 km/h, 190 m

Nice ride out to Bass and back. No running today as hip still sore so didn't want to make it any worse.

9 PM

Stretching/Rolling 15:00 [0]

Wednesday Oct 25, 2017 #

10 AM

Run warm up/down 10:57 [2] 1.83 km (5:59 / km)
ahr:155

Run tempo 22:33 [4] 5.0 km (4:31 / km) +81m 4:10 / km
ahr:178 max:189

Was feeling nice and strong although hip was hurting a bit on some of the uphill near the end which meant i backed off a bit so will need to just watch that and make sure it doesnt get any worse.

11 AM

Running Drills 14:35 [3] 1.3 km (11:13 / km)

Run warm up/down 7:32 [2]

Stretching/Rolling 15:00 [0]

As soon as i got home, mainly focussing on trying to and stretch my hip out. Hopefully it'll be better tomorrow.

Tuesday Oct 24, 2017 #

9 AM

Run 44:34 [3] 6.5 km (6:51 / km) +291m 5:36 / km
ahr:166

Run around Whinlatter with Helen. Was nice to have a little catch up and plan training for next season.

7 PM

S & C 30:00 [2]

Core stability and strength

Monday Oct 23, 2017 #

Note
(rest day)

Stretching/Rolling 15:00 [0]

Calfs feeling a bit better today, still quite tired

Sunday Oct 22, 2017 #

2 PM

Run 35:00 [2] 5.2 km (6:44 / km) +136m 5:57 / km
ahr:144 max:156

Really easy jiggle in Setmurphy. Legs feeling quite tight.

6 PM

Stretching/Rolling 15:00 [0]

Calfs feeling quite tight after yesterday

Saturday Oct 21, 2017 #

10 AM

Run long 1:46:05 [3] 18.2 km (5:50 / km) +357m 5:18 / km

Long run with dad from Cinderdale Common car park round crummock and buttermere and then back through the blue bell field's to the car.

Got caught in storm Brian so the weather was not very nice out and the winds were quite strong but apart from that was a really nice Run!

9 PM

Stretching/Rolling 15:00 [0]

Friday Oct 20, 2017 #

Note
(rest day)

Thursday Oct 19, 2017 #

5 PM

Run 31:02 [3] 6.0 km (5:10 / km) +80m 4:51 / km
ahr:174 max:178

Run out to 4 lane ends and back along the river.

Was running fine along the road for the first 4km or so keeping at a good pace but then when I got off the road and into the field alongside the river it was hard to run because of all the mud! Got less muddy as you went along until the last field where I just had to walk because all the cows had turned up the field so it was horrible!

6 PM

Running Drills 11:36 [2] 1.43 km (8:07 / km)
ahr:155 max:177

Did some drills and strides back along the cycle path

Stretching/Rolling 20:00 [0]

Wednesday Oct 18, 2017 #

2 PM

Run 1:07:24 [3] 11.7 km (5:46 / km) +349m 5:01 / km
ahr:160 max:175

Longer run up and over slate fell, down through the wood and then up the hay a loop in setmurthy and then back down to home.

Everything was feeling good, legs not too tired on the up hills which was nice.

8 PM

Stretching/Rolling 20:00 [0]

Tuesday Oct 17, 2017 #

5 PM

Run warm up/down 13:44 [2] 2.05 km (6:42 / km)
ahr:142 max:169

Jog with some drills and strides to finish.

6 PM

Run intervals 23:23 [4] 4.95 km (4:43 / km)
ahr:161 max:188

5* 800m with 1.30 min rest (around the block)

Times: 3.12, 3.03, 3.09, 3.10, 3.09

Legs feeling good until last one where i was quite tired but managed to keep pushing on which was good.

Run warm up/down 10:34 [1] 1.31 km (8:04 / km)
ahr:150

7 PM

Stretching/Rolling 15:00 [0]

Monday Oct 16, 2017 #

5 PM

Run 26:07 [2] 4.7 km (5:33 / km)
ahr:162 max:167

Very very very windy recovery run round town. Cant say it was that much fun seen as though it was mostly into the wind the whole way. Legs a bit achy but all seems fine apart from that.

8 PM

Stretching/Rolling 15:00 [0]

Sunday Oct 15, 2017 #

9 AM

Run 27:14 [3] 4.58 km (5:57 / km)

Easy run along the side of Derwent water. Went off the path a few times and more into the terrain which was nice and meant it wasn't just all boring path running. Legs feeling quite sore from yesterday especially my hips which is probably from the lunges though

10 AM

Run warm up/down 19:44 [2] 1.36 km (14:31 / km)
ahr:126 max:164

Run around the marshy bit of the lake trying to avoid the cows (whilst making sure jonty went no Where near them!) And then some drills and stretches.

C • JONTEH 2

11 AM

Orienteering 17:52 [3] **** 1.63 km (10:58 / km)
ahr:151 max:167

Pairs exercise with Judd. Focussing on compass

Orienteering 10:52 [3] **** 1.29 km (8:25 / km)
ahr:160 max:184

Another pairs exercise with Judd

12 PM

Orienteering 16:09 [3] **** 1.68 km (9:37 / km)
ahr:154 max:176 spiked:6/6c

Draw your own map simplification course. Managed to get round fine so think I must have drawn all I needed on my map which was good

8 PM

Stretching/Rolling 15:00 [0]

Saturday Oct 14, 2017 #

10 AM

Run warm up/down 15:23 [2]

Ran sound the track a few times and then lead the girls through some drills and stretches

11 AM

Run race (12 Minute Cooper Run) 12:00 [5] 3.1 km (3:52 / km)

NWJS Fitness Testing - Cooper Run

Managed to stay with Joe H and Ben B for the first half of it but then they started to pull away so just kept on and tried not to let too big of a gap form. Was pretty happy with getting over 3 km, think speed endurance has definetly improved since last year.

Run warm up/down 10:00 [2] 1.2 km (8:20 / km)

2 PM

S & C 15:00 [3]

Various different tests for NWJS

Run (Bleep Test) 8:55 [4] 1.75 km (5:06 / km)
ahr:167 max:181

Got to somewhere in level 9 so wasn't too bad however probably could have gone more just wasn't feeling too good running in the hall so just decided to drop out a bit earlier. Think my shoes weren't great for running in the hall either!

Thursday Oct 12, 2017 #

6 PM

Run warm up/down 15:32 [2] 1.84 km (8:27 / km)

Orienteering 23:16 [4] 4.31 km (5:24 / km)

Wcoc Keswick Sprint Event.

Not feeling great think I'm getting a bit ill so didn't think I was running fast at all, kept on making small mistakes which wasn't great.

Followed by some pie and peas!

Wednesday Oct 11, 2017 #

2 PM

Run warm up/down 14:56 [2] 1.56 km (9:34 / km)

Run intervals 15:00 [4] 3.4 km (4:25 / km)

5* 2 mins (1 min jog recovery)

Everything feeling good.

Running Drills 14:39 [2]

3 PM

Run warm up/down 10:00 [2]

Tuesday Oct 10, 2017 #

6 PM

Run 39:58 [3] 7.1 km (5:38 / km)
ahr:178 max:189

Easy run out just seeing how everything was feeling. Legs were feeling fine and not too tired which was nuce to see however chest was feeling quite tight which meant i didnt feel great but dont know whether it was from the cold weather or just me being a bit ill :/

8 PM

Stretching/Rolling 20:00 [0]

Monday Oct 9, 2017 #

Note
(rest day)

Definetly just need to rest and recover for a while. Feeling quite tired and also like I've got a bit of a cold so will just see how it goes for the eat of the week.

Sunday Oct 8, 2017 #

10 AM

Run warm up/down 10:00 [2]

Orienteering race 35:28 [5] *** 4.6 km (7:43 / km) +200m 6:20 / km
ahr:181 max:192 spiked:13/15c

JHIs Relay - Llechweddgain - 3rd team

Set off in a good 3rd place thanks to Anika and Caitlin. Was just mainly trying to keep that place, gradually caught Laura up throughout the course but the legs just didnt have it for the last climb so just backed off a bit.

Was a good weekend of racing but am ready for a rest now!!

C • Best team 1

11 AM

Run warm up/down 13:45 [2] 0.8 km (17:11 / km)

8 PM

Stretching/Rolling 15:00 [0]

Saturday Oct 7, 2017 #

Event: Junior Home Internationals Individual & Welsh League Event 2017 / Relays

11 AM

Run warm up/down 15:32 [2] 1.56 km (9:57 / km)

Orienteering race 53:06 [4] **** 5.5 km (9:39 / km) +290m 7:38 / km
ahr:176 max:199 spiked:11/13c

JHIs Individual - Gwanas - 1st W18

Slow and steady seemed to do the trick of not getting lost in the mist! Was a good clean run apart from the last two where i just had no concentration and just wanted to finish.

C • WELL DONE!!! 2

12 PM

Run warm up/down 11:50 [2] 0.86 km (13:46 / km)

Cool down with Anika, Edlidh and Kirsty

Friday Oct 6, 2017 #

Note
(rest day)

Thursday Oct 5, 2017 #

6 PM

Run warm up/down 15:47 [2] 2.28 km (6:55 / km)
ahr:153 max:168

Jog around the block a few times trying to decide what I felt like doing and what would be good for the legs

Run 15:08 [4] 3.14 km (4:49 / km)
ahr:167 max:192

Decided on doing a bit of an interval session so did:
2mins, 90secs, 1min, 30secs and then worked back up again. Wasn't going flat out just enough to feel like I was pushing on. Legs felt good. Will have a rest day tomorrow ahead of JHIs

7 PM

Run warm up/down 12:48 [1]

Stretching/Rolling 15:00 [0]