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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Run29 22:51:01 145.5(9:25) 234.16(5:51) 3622
  Orienteering11 9:40:28 38.89(14:56) 62.58(9:17) 2440
  S & C12 6:25:00
  Cross Training3 1:23:38
  Total44 40:20:07 184.39 296.74 6062
  [1-5]44 40:20:05

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Monday Dec 31, 2018 #

12 PM

Run 30:48 intensity: (2:47 @1) + (17:40 @2) + (10:21 @3) 5.5 km (5:36 / km) +117m 5:04 / km
ahr:158 max:178

Just the classic Slate Fell and down through the woods. A nice way to end 2018 training :)
1 PM

S & C 30:00 [2]

Sunday Dec 30, 2018 #

10 AM

Run warm up/down 12:22 intensity: (30 @1) + (11:05 @2) + (47 @3) 2.11 km (5:51 / km) +34m 5:25 / km
ahr:153 max:170

Warm Up

Orienteering 41:30 intensity: (17 @1) + (9:45 @2) + (26:26 @3) + (5:02 @4) 5.7 km (7:17 / km) +150m 6:26 / km
ahr:170 max:186

LOC Turkey Race - Stock Woods Score Event

Planned a route and stuck to going that way round, no problems with any of the controls just got caught in bits of brambles a couple of times. Quiye enjoyed it :)
2 PM

Run 11:26 intensity: (45 @1) + (5:29 @2) + (4:56 @3) + (16 @4) 2.01 km (5:42 / km)
ahr:161 max:183

Got really cold after standing at the finish so didn't cool down at the event just got changed. Just a short jog to loosen the legs off after driving back

Saturday Dec 29, 2018 #

8 AM

Run warm up/down 9:53 intensity: (3:14 @1) + (5:57 @2) + (42 @3) 1.61 km (6:08 / km) +8m 5:59 / km
ahr:145 max:168

Warm Up

Run tempo 21:14 intensity: (16 @1) + (5 @2) + (39 @3) + (15:27 @4) + (4:47 @5) 4.94 km (4:18 / km) +54m 4:05 / km
ahr:189 max:196

Keswick Parkrun

Not pushing fully today as didn't feel up to it so just stuck at a comfortable pace

Run warm up/down 10:22 intensity: (15 @1) + (3:39 @2) + (6:28 @3) 1.67 km (6:13 / km)
ahr:165 max:177

Cool Down
12 PM

Orienteering 45:08 intensity: (8 @1) + (4:52 @2) + (21:35 @3) + (18:33 @4) 6.54 km (6:54 / km) +209m 5:57 / km
ahr:176 max:193

WCOC Score Event on Binsey

Friday Dec 28, 2018 #

10 AM

Run warm up/down 11:29 intensity: (38 @1) + (3:27 @2) + (7:18 @3) + (6 @4) 1.04 km (10:59 / km) +171m 6:03 / km
ahr:166 max:181

Orienteering 45:13 intensity: (26 @1) + (5:29 @2) + (17:18 @3) + (22:00 @4) 4.01 km (11:17 / km) +199m 9:02 / km
ahr:177 max:194

LOC Turkey Race 2 - Skelghyll Woods

Stomach was giving me a bit of grief early on so was pretty slow at the start. Was a bit cautious going to #2, hadnt really judged the distance right and then had a miss at #8, was just really unsure of the height I was at/meant to be at so didn't trust I was right. The rest of the nav was fine just not moving very fast

Run warm up/down 18:14 intensity: (1:43 @1) + (8:43 @2) + (7:48 @3) 2.99 km (6:06 / km)
ahr:159 max:175

Cool Down
2 PM

S & C 35:00 [2]

Thursday Dec 27, 2018 #

7 AM

Run 58:40 intensity: (46 @1) + (30:21 @2) + (27:33 @3) 10.38 km (5:39 / km) +137m 5:18 / km
ahr:162 max:178 shoes: New Balance Zante v4

Pre breakfast around town (couldn't find the headtorches) before travelling to Yorkshire to see the family today. Felt good, legs slightly tired from yesterday

Wednesday Dec 26, 2018 #

2 PM

Run warm up/down 17:13 intensity: (14 @1) + (6:58 @2) + (10:01 @3) 3.03 km (5:41 / km) +4m 5:38 / km
ahr:165 max:176 shoes: New Balance Zante v4

Warm Up

Run intervals 34:11 intensity: (3 @1) + (2:00 @2) + (4:37 @3) + (25:14 @4) + (2:17 @5) 7.64 km (4:29 / km)
ahr:186 max:197 shoes: New Balance Zante v4

4 * 7 min [2 min jog]

With dad along the cycle path between Allonby and Maryport. Quite nice to run by the sea however did make going out (first two reps) a bit harder as it was against the wind. Felt like the reps going the same direction were pretty consistent and was pretty happy. Did fall over near the end of the third rep - got a nasty cut and another hole in my trousers :(

Run warm up/down 19:46 intensity: (2:57 @2) + (16:49 @3) 3.39 km (5:50 / km) +2m 5:49 / km
ahr:167 max:173 shoes: New Balance Zante v4

Cool Down

Run 6:00 [2] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: New Balance Zante v4

Bit of extra bits and bobs (that i didnt record) from Dad's watch

Monday Dec 24, 2018 #

12 PM

Run 1:31:37 intensity: (4:17 @1) + (29:59 @2) + (40:22 @3) + (16:59 @4) 11.13 km (8:14 / km) +608m 6:28 / km
ahr:166 max:188

WCOC Beer Trail Short

With Alastair on such a sunny, crisp day! A very nice way to spend Christmas eve!
7 PM

S & C 30:00 [2]

Sunday Dec 23, 2018 #

1 PM

Run long 1:27:01 intensity: (1:56 @1) + (39:51 @2) + (45:14 @3) 15.57 km (5:35 / km) +145m 5:20 / km
ahr:163 max:174

Round Derwent Water with father. Bit grim weather at points but really quite an enjoyable run :)

Saturday Dec 22, 2018 #

11 AM

Run warm up/down 11:56 intensity: (1:08 @1) + (6:05 @2) + (4:43 @3) 2.1 km (5:42 / km) +36m 5:15 / km
ahr:159 max:177

Warm Up

Run intervals 20:21 intensity: (5 @1) + (37 @2) + (4:46 @3) + (12:49 @4) + (2:04 @5) 4.32 km (4:42 / km)
ahr:185 max:200

10* 1 min [1 min]

Along the road just past Powter How. Was going to do longer tempo type thing but didn't things legs really felt like it so just stuck to short stuff. Was good.

Orienteering 37:03 intensity: (2:17 @1) + (9:24 @2) + (12:47 @3) + (12:35 @4) 3.06 km (12:06 / km) +118m 10:08 / km
ahr:169 max:190

WCOC Festive Fundraiser - Powter How

A classic Dave Fenwick event, always good fun!

Run warm up/down 19:26 intensity: (46 @1) + (4:07 @2) + (13:33 @3) + (1:00 @4) 3.05 km (6:22 / km) +39m 5:59 / km
ahr:167 max:183

Cool Down out to the lake (become a bit of a tradition after this event)

Friday Dec 21, 2018 #

3 PM

Cross Training (Spinning) 30:12 intensity: (30:10 @1) + (2 @2)
ahr:114 max:142 (rest day)

4 PM

S & C 25:00 [1]

Thursday Dec 20, 2018 #

6 PM

Run warm up/down 17:44 intensity: (35 @1) + (7:54 @2) + (9:15 @3) 3.21 km (5:31 / km) +42m 5:11 / km
ahr:163 max:178

Warm Up

Orienteering 38:06 intensity: (10 @1) + (37 @2) + (2:38 @3) + (33:27 @4) + (1:14 @5) 7.49 km (5:05 / km) +102m 4:46 / km
ahr:186 max:196

WCOC Orienteering round Cockermouth.

Not going flat out just a good pace, no nav problems just couldn't see the control a few times. Pretty smooth control flow and planning ahead so happy days :)

Run warm up/down 17:51 intensity: (31 @1) + (4:20 @2) + (12:42 @3) + (18 @4) 3.14 km (5:41 / km) +41m 5:20 / km
ahr:168 max:179

Cool Down

Wednesday Dec 19, 2018 #

4 PM

Run 1:11:15 intensity: (1:47 @1) + (26:28 @2) + (43:00 @3) 12.01 km (5:56 / km) +178m 5:31 / km
ahr:165 max:179

Plodding along through the wind, rain and very muddy fields. All in the dark as had a maths exam during enrichment :(
6 PM

S & C 40:00 [2]

Watching the Greatest Showman :)

Tuesday Dec 18, 2018 #

5 PM

Run warm up/down 16:18 intensity: (2:00 @1) + (14:12 @2) + (6 @3) 2.78 km (5:52 / km)
ahr:150 max:165

Warm Up trying to decide whether we could be bothered with dog dodging on the cycle path

Run intervals 35:44 intensity: (1:45 @1) + (2:33 @2) + (2:09 @3) + (17:22 @4) + (11:55 @5) 7.89 km (4:32 / km)
ahr:185 max:200

6* 5 mins [1 min]

Decided the cycle path wouldn't be too bad and it wasn't till a dog with a stick longer than me came along - yep i almost tripped up. Anyway was feeling good, a managed to keep the pace nice and even throughout and a bit quicker than the last few times I've done it. Enjoyed running with dad

Run warm up/down 14:55 intensity: (7 @1) + (5:38 @2) + (8:12 @3) + (58 @4) 2.39 km (6:15 / km) +14m 6:04 / km
ahr:168 max:181

Cool Down

Monday Dec 17, 2018 #

3 PM

Run 33:38 intensity: (23 @1) + (16:32 @2) + (16:43 @3) 6.07 km (5:32 / km) +72m 5:14 / km
ahr:161 max:172

Was about to get stuck in a traffic jam of cows so turned around and ended up in a bit of a cow chase back to the field they were going into
4 PM

S & C 30:00 [2]

Sunday Dec 16, 2018 #

10 AM

Run warm up/down 8:41 intensity: (6:57 @1) + (1:41 @2) + (3 @3) 0.74 km (11:44 / km)
ahr:132 max:165

Orienteering 31:38 intensity: (5:46 @1) + (12:45 @2) + (11:57 @3) + (1:10 @4) 2.31 km (13:41 / km) +163m 10:07 / km
ahr:156 max:184

Mixed exercise with windows, brown only and line. Started well and was pretty accurate on most of it through the line and the brown only. Then just missed the last couple of the window ones just not fully accurate with the compass

Orienteering 40:52 intensity: (6:32 @1) + (14:33 @2) + (16:39 @3) + (3:08 @4) 2.85 km (14:21 / km) +243m 10:03 / km
ahr:159 max:186

Another mixed exercise with Windows, brown only and corridor. Didn't start great, found the window's bit quite hard so missed quite a few. Then brown only wasn't too bad apart from deliberately going from 4 -> 6 but then forgetting is was at 6 and trying to go to 6... The corridor after was much better

Run warm up/down 3:47 intensity: (48 @1) + (2:33 @2) + (26 @3) 0.35 km (10:41 / km) +1m 10:31 / km
ahr:147 max:168

Saturday Dec 15, 2018 #

10 AM

Run warm up/down 10:05 intensity: (2:28 @1) + (4:14 @2) + (3:23 @3) 0.8 km (12:34 / km) +23m 11:00 / km
ahr:152 max:179

Warm Up

Orienteering 26:27 intensity: (3:52 @1) + (12:06 @2) + (9:17 @3) + (1:12 @4) 1.78 km (14:50 / km) +124m 11:00 / km
ahr:157 max:189

BOF Weekend - Dale Park

Compass exercises - wasn't too bad, a few moments of hesitation when I had poor distance judgment and a couple where I was a bit off on the exit direction. Went over on my ankle at the end of the first exercise so just taking them a bit steady

Orienteering 22:04 intensity: (6:24 @1) + (7:52 @2) + (7:26 @3) + (22 @4) 1.7 km (13:01 / km) +78m 10:35 / km
ahr:152 max:183

Another compass exercise

Orienteering 17:38 intensity: (43 @1) + (4:33 @2) + (7:33 @3) + (4:49 @4) 1.67 km (10:33 / km) +83m 8:27 / km
ahr:170 max:193

And another one, slightly quicker to fit it in
1 PM

Orienteering 32:29 intensity: (1:10 @1) + (4:49 @2) + (12:26 @3) + (14:04 @4) 3.06 km (10:37 / km) +99m 9:08 / km
ahr:174 max:193

BOF Weekend - Bishops Wood

Corridoor exercise shadowed by Cat. Started really good then just near the end messed up a bit by being too low then over compensating and going too high but not too far off.

Orienteering 30:12 intensity: (1:10 @1) + (10:36 @2) + (17:29 @3) + (57 @4) 2.75 km (10:59 / km) +69m 9:45 / km
ahr:165 max:182

Line exercise - good, felt pretty accurate and did kind of enjoy it even with the very cold rain

Friday Dec 14, 2018 #

5 PM

Cross Training (Spinning) 30:04 [1]
ahr:114 max:128

S & C 25:00 [2]

Thursday Dec 13, 2018 #

5 PM

Run warm up/down 16:18 intensity: (1:33 @1) + (12:13 @2) + (2:32 @3) 3.02 km (5:23 / km) +73m 4:49 / km
ahr:154 max:175

Warm Up

Orienteering 36:52 intensity: (17 @1) + (7:09 @2) + (14:04 @3) + (15:22 @4) 5.17 km (7:08 / km) +155m 6:12 / km
ahr:172 max:187

WCOC Orienteering - Low Rigg

Caught up with dad part way round so became a bit of head to head racing (I won :)). Legs feeling good and nav all good apart from one where I just ran past it

Run 17:05 intensity: (49 @1) + (5:00 @2) + (8:08 @3) + (3:08 @4) 3.15 km (5:25 / km) +69m 4:53 / km
ahr:168 max:191

4* uphill strides

Cool Down

Wednesday Dec 12, 2018 #

2 PM

Run 1:05:12 intensity: (51 @1) + (26:54 @2) + (35:00 @3) + (2:27 @4) 10.76 km (6:03 / km) +286m 5:21 / km
ahr:165 max:178

Easy with Dad over Slate Fell, the golf course and the Hay. Very nice afternoon to be out :)
4 PM

S & C 45:00 [2]

Normal bits of core, strength and some plyo

Run 7:18 intensity: (4:53 @1) + (2:25 @2) 1.23 km (5:55 / km)
ahr:132 max:151

Shaking out the legs after strength stuff just to see if it loosens them more quickly than normal

Tuesday Dec 11, 2018 #

6 PM

Run warm up/down 16:18 intensity: (2:35 @1) + (10:38 @2) + (3:05 @3) 2.9 km (5:37 / km) +17m 5:28 / km
ahr:156 max:178

Warm Up

Run 37:49 intensity: (4:57 @1) + (4:19 @2) + (3:23 @3) + (14:49 @4) + (10:21 @5) 7.56 km (5:00 / km) +112m 4:39 / km
ahr:178 max:196

Keswick AC

4* 2 mins [1 min], 3 * 3 mins [2 min], 4* 2 mins [1 min]

On the round the houses loop so bits of up, down and flat. Legs felt good, was pushing the pace quite a bit but didn't seem to tire too much. A very enjoyable session :)

Run warm up/down 15:03 intensity: (27 @1) + (3:40 @2) + (10:38 @3) + (18 @4) 2.65 km (5:40 / km) +21m 5:27 / km
ahr:168 max:178

Cool Down

Monday Dec 10, 2018 #

4 PM

Run 30:59 intensity: (1:16 @1) + (23:04 @2) + (6:39 @3) 5.59 km (5:33 / km) +23m 5:26 / km
ahr:157 max:174

Admiring the many Christmas lights out around town :)
5 PM

S & C 30:00 [2]

Sunday Dec 9, 2018 #

10 AM

Run 1:15:11 intensity: (2:30 @1) + (20:06 @2) + (41:26 @3) + (11:09 @4) 10.53 km (7:08 / km) +478m 5:49 / km
ahr:170 max:186

Up, around and down Loughrigg, just a bit of exploring but quite enjoyable :)

Saturday Dec 8, 2018 #

11 AM

Run warm up/down 11:11 intensity: (6:09 @1) + (3:14 @2) + (1:48 @3) 1.1 km (10:09 / km) +23m 9:10 / km
ahr:135 max:177

Warm Up

Orienteering 1:37:13 intensity: (14:47 @1) + (37:23 @2) + (39:18 @3) + (5:45 @4) 9.99 km (9:44 / km) +443m 7:58 / km
ahr:158 max:184

NWJS Training - Great Tower

Friday Dec 7, 2018 #

3 PM

Cross Training 23:22 intensity: (11:38 @1) + (11:20 @2) + (24 @3)
ahr:136 max:166 (rest day)

8.6 km (22.1 kph) +76m

Just round 4 lane ends nice and easy
6 PM

S & C 25:00 [2]

Thursday Dec 6, 2018 #

6 PM

Run warm up/down 18:54 intensity: (3:04 @1) + (12:34 @2) + (3:16 @3) 3.05 km (6:12 / km) +84m 5:27 / km
ahr:150 max:173

Warm Up

Orienteering 38:03 intensity: (1:05 @1) + (5:36 @2) + (24:03 @3) + (7:19 @4) 4.49 km (8:28 / km) +204m 6:54 / km
ahr:171 max:184

WCOC Orienteering - Rannerdale

Nav was pretty good just one wobble and just taking it nice and steady however still managed a few stumbles :(

Run warm up/down 18:23 intensity: (52 @1) + (7:04 @2) + (10:27 @3) 3.0 km (6:08 / km) +57m 5:36 / km
ahr:162 max:176

Cool Down

Wednesday Dec 5, 2018 #

3 PM

Run 1:00:54 intensity: (56 @1) + (19:54 @2) + (40:04 @3) 10.59 km (5:45 / km) +97m 5:30 / km
ahr:164 max:176

Just keeping it nice and easy out and along the river, was feeling good and enjoying it until I got chased by an angry dog :(
4 PM

S & C 40:00 [2]

Tuesday Dec 4, 2018 #

5 PM

Run warm up/down 16:02 intensity: (4:32 @1) + (7:44 @2) + (3:46 @3) 3.03 km (5:17 / km)
ahr:149 max:172

Warm Up

Run intervals 37:21 intensity: (1:58 @1) + (3:09 @2) + (3:08 @3) + (28:10 @4) + (56 @5) 7.7 km (4:51 / km) +2m 4:51 / km
ahr:183 max:196

4* 6 mins then 3 * 2 mins

Ran on a new bit down the river, quite dark and didnt have a bright torch but quite liked it as was pretty flat and not very busy. But not quite feeling it tonight, couldn't tell whether it was tired legs or feeling a bit ill but couldn't quite get the pace up - going to just keep it easy and see how I feel for the next couple of days

Run warm up/down 16:29 intensity: (9 @1) + (9:06 @2) + (7:14 @3) 2.57 km (6:25 / km) +29m 6:05 / km
ahr:163 max:174

Cool Down

Monday Dec 3, 2018 #

3 PM

Run 28:34 intensity: (2 @0) + (1:28 @1) + (20:26 @2) + (6:38 @3) 4.85 km (5:53 / km) +106m 5:18 / km
ahr:156 max:169

Very easy up Slate Fell and through the woods
4 PM

S & C 30:00 [2]

Sunday Dec 2, 2018 #

2 PM

Run 1:23:27 intensity: (7:00 @1) + (49:09 @2) + (27:18 @3) 13.98 km (5:58 / km) +195m 5:35 / km
ahr:157 max:175

Exploring a few new (rather boggy and confusing) paths.

Saturday Dec 1, 2018 #

12 PM

Run warm up/down 20:41 intensity: (2:54 @1) + (7:43 @2) + (6:43 @3) + (3:21 @4) 3.38 km (6:07 / km) +56m 5:39 / km
ahr:160 max:188

Warm Up

Run 35:46 intensity: (10 @1) + (5 @2) + (7 @3) + (13:11 @4) + (22:13 @5) 7.61 km (4:42 / km) +118m 4:22 / km
ahr:194 max:201

Workington XC - Senior Women - 4th

Felt much better than at the last cross country, just sat comfortably behind on the first flat lap and then worked my way up to 3rd through the first couple of hills. Stayed in 3rd for most they way until the last bits around the fields where the legs were having to work hard to keep going in the mud! Anyway really enjoyed it and pretty happy :)

Run warm up/down 20:09 intensity: (30 @1) + (5:10 @2) + (14:10 @3) + (19 @4) 3.05 km (6:36 / km) +45m 6:09 / km
ahr:167 max:182

Cool Down

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