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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Run27 29:54:33 185.75(9:40) 298.94(6:00) 5445
  S & C11 8:15:00
  Cross Training7 7:19:51
  Orienteering1 1:05:26 4.15(15:45) 6.69(9:47) 297
  Total44 46:34:50 189.91 305.63 5742
  [1-5]33 38:19:49

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Sunday May 31, 2020 #

10 AM

Run 2:00:02 intensity: (2:14 @1) + (46:25 @2) + (48:18 @3) + (23:05 @4) 15.6 km (7:42 / km) +791m 6:08 / km
ahr:169 max:188 shoes: NB Hierro V4

In the northern fells enjoying the sunshine. Ran up the valley to Great Calva, Little Calva, Knott, Great Sca Fell, Meal Fell and back up over Cockup. A nice breeze over the tops which made it the perfect temperature :))

Saturday May 30, 2020 #

12 PM

Run warm up/down 12:54 intensity: (1:19 @1) + (11:35 @2) 2.2 km (5:52 / km) +2m 5:51 / km
ahr:150 max:163 shoes: NB 1080 v10

Warm Up

Run intervals 30:00 intensity: (13 @1) + (1:55 @2) + (6:33 @3) + (17:42 @4) + (3:37 @5) 6.31 km (4:45 / km)
ahr:184 max:200 shoes: NB 1080 v10

15* 1 min [1 min jog]

Plan was along the prom and path to Allonby but that was very busy so opted for the quieter roads round Mawbray. Worked very well was pretty flat just a bit of a headwind on the way back. Felt alright and just enjoying the sun :))

Run warm up/down 15:23 intensity: (9 @1) + (6:33 @2) + (8:41 @3) 2.46 km (6:15 / km)
ahr:164 max:176 shoes: NB 1080 v10

Cool Down
5 PM

Cross Training (Swimming ) 30:00 [1]

Friday May 29, 2020 #

3 PM

Run 36:11 intensity: (8:08 @1) + (28:03 @2) 6.14 km (5:54 / km) +65m 5:36 / km
ahr:145 max:156

5 PM

Cross Training (Swimming ) 15:00 [1]

In the lake, lovely stuff

Thursday May 28, 2020 #

12 PM

Run 1:19:22 intensity: (43 @1) + (22:47 @2) + (55:52 @3) 12.06 km (6:35 / km) +328m 5:48 / km
ahr:167 max:179 shoes: NB Hierro V4

Easy in the sun round Crummock and up over the coll down into the rannerdale valley with a swim in the lake afterwards :)))

Wednesday May 27, 2020 #

11 AM

Run 15:03 intensity: (1:02 @1) + (13:56 @2) + (5 @3) 2.14 km (7:02 / km) +131m 5:23 / km
ahr:155 max:168 shoes: VJ Irocks #2

Up the hill from the car to the start

Orienteering 1:05:26 intensity: (2:47 @1) + (36:26 @2) + (26:13 @3) 6.69 km (9:47 / km) +297m 8:00 / km
ahr:162 max:178 shoes: VJ Irocks #2

Easy o round Blea Tarn, just enjoying orienteering and being out in the sun :)

Run 12:02 intensity: (16 @1) + (11:46 @2) 2.16 km (5:34 / km) +18m 5:21 / km
ahr:155 max:167 shoes: VJ Irocks #2

Back down to the car
5 PM

S & C 45:00 [0]

Tuesday May 26, 2020 #

4 PM

Run warm up/down 14:46 intensity: (1:07 @1) + (12:51 @2) + (48 @3) 2.46 km (6:00 / km) +18m 5:48 / km
ahr:153 max:169 shoes: NB 1080 v10

Warm Up

Run intervals 31:13 intensity: (41 @1) + (1:58 @2) + (3:09 @3) + (23:09 @4) + (2:16 @5) 6.52 km (4:47 / km)
ahr:184 max:197 shoes: NB 1080 v10

4,3,2,1 laps [1 min]

Getting faster with each rep, wasn't sure how I was going to feel but felt alright and was actually quite enjoying it

Run intervals 5:33 intensity: (14 @1) + (2:07 @2) + (2:37 @3) + (35 @4) 0.77 km (7:10 / km) +3m 7:03 / km
ahr:167 max:183 shoes: NB 1080 v10

6* strides

Run warm up/down 12:01 intensity: (10 @1) + (5:16 @2) + (6:35 @3) 2.0 km (6:00 / km)
ahr:167 max:177 shoes: NB 1080 v10

Cool Down

Monday May 25, 2020 #

12 PM

Cross Training 1:47:44 intensity: (31:51 @1) + (42:33 @2) + (33:20 @3)
ahr:154 max:176

43.22 km (24.1 kph) +619m

A very nice explore with Alastair and his manky feet
5 PM

S & C 45:00 [0]

Sunday May 24, 2020 #

12 PM

Run long 1:26:21 intensity: (3:29 @1) + (36:06 @2) + (46:05 @3) + (41 @4) 14.47 km (5:58 / km) +182m 5:37 / km
ahr:165 max:175 shoes: NB Hierro V4

Very nice and chilled along the tracks at Ennerdale

Saturday May 23, 2020 #

12 PM

Run warm up/down 14:17 intensity: (2:24 @1) + (11:35 @2) + (18 @3) 2.25 km (6:20 / km) +122m 4:59 / km
ahr:153 max:168 shoes: NB Hierro V4

Jog to start of 10km

Run 52:14 intensity: (14 @1) + (1:15 @2) + (14:20 @3) + (36:07 @4) + (18 @5) 10.0 km (5:13 / km) +298m 4:33 / km
ahr:182 max:195 shoes: NB Hierro V4

Whinlatter 10km

Taking the ups pretty hard and then relaxing a bit on the downs bit still trying to keep a good pace. Had the wind in our faces for most the climbs so was pretty tough.

Run warm up/down 8:04 intensity: (19 @1) + (5:21 @2) + (2:24 @3) 1.41 km (5:42 / km)
ahr:162 max:173 shoes: NB Hierro V4

Back to the car

Friday May 22, 2020 #

4 PM

Run 25:26 intensity: (56 @1) + (19:31 @2) + (4:59 @3) 4.45 km (5:43 / km) +28m 5:33 / km
ahr:159 max:171

5 PM

S & C 45:00 [0]

Thursday May 21, 2020 #

12 PM

Run 1:15:05 intensity: (2:09 @1) + (37:21 @2) + (35:35 @3) 13.1 km (5:44 / km) +158m 5:24 / km
ahr:165 max:176 shoes: NB Hierro V4

River loop + some deliveries

Wednesday May 20, 2020 #

3 PM

Run 1:01:41 intensity: (3:05 @1) + (29:43 @2) + (28:53 @3) 10.45 km (5:54 / km) +244m 5:17 / km
ahr:163 max:178 shoes: NB Hierro V4

Up they hay and along the river to the lake for the first swim of the year :)))

Cross Training (Swimming) 30:23 [1]
ahr:91 max:123

Much much fun and not actually too chilly

Tuesday May 19, 2020 #

4 PM

Run warm up/down 17:32 intensity: (1:37 @1) + (9:58 @2) + (5:57 @3) 2.54 km (6:55 / km) +16m 6:42 / km
ahr:159 max:175 shoes: NB 1080 v10

Warm Up + Drills

Run intervals 28:59 intensity: (38 @1) + (2:22 @2) + (1:34 @3) + (16:35 @4) + (7:50 @5) 5.9 km (4:55 / km)
ahr:187 max:199 shoes: NB 1080 v10

Pyramid session of 1,2,3,2,1 laps of the top rugby field ~ 650m [1 min]

Wanted something a bit different so this was a pretty good option. Felt alright till the 3 laps then felt my chest tightening up, managed to get faster on the last two reps which was the idea so a pretty alright session

Run warm up/down 3:28 intensity: (1:26 @2) + (2:02 @3) 0.38 km (9:12 / km)
ahr:168 max:178 shoes: NB 1080 v10

Stridessss

Run warm up/down 12:55 intensity: (15 @1) + (4:54 @2) + (7:46 @3) 2.31 km (5:36 / km)
ahr:168 max:179 shoes: NB 1080 v10

Cool Down

Monday May 18, 2020 #

3 PM

Run 35:03 intensity: (1:24 @1) + (23:47 @2) + (9:52 @3) 6.11 km (5:44 / km) +56m 5:29 / km
ahr:161 max:175 shoes: NB 1080 v10

Easy does it, with isaac plodding along behind
C • Yes 1
5 PM

S & C 45:00 [0]

Sunday May 17, 2020 #

11 AM

Run 1:21:11 intensity: (1:06 @1) + (32:13 @2) + (47:52 @3) 14.05 km (5:47 / km) +167m 5:27 / km
ahr:167 max:175 shoes: NB Hierro V4

Kept it a bit shorter today as a bit of a longer one yesterday. Enjoyed it

Saturday May 16, 2020 #

1 PM

Run 1:26:08 intensity: (1:32 @1) + (35:18 @2) + (35:01 @3) + (14:17 @4) 12.89 km (6:41 / km) +529m 5:33 / km
ahr:169 max:184 shoes: NB Hierro V4

Was just going to run round Ennerdale but was so busy when we got there we bailed so went up and around Dent instead. Was very nice and a bit less packed with people.

Friday May 15, 2020 #

12 PM

Cross Training 1:07:52 intensity: (14:39 @1) + (40:41 @2) + (11:51 @3) + (41 @4)
ahr:153 max:183

28.15 km (24.9 kph) +346m

Very nice ride out to the lake and back along one of the nicest roads to ride along
5 PM

S & C 45:00 [0]

Thursday May 14, 2020 #

4 PM

Run 1:13:44 intensity: (1:34 @1) + (24:50 @2) + (47:20 @3) 12.27 km (6:01 / km) +187m 5:35 / km
ahr:167 max:175 shoes: NB Hierro V4

First run not from home so was lots of fun! Backside of Crummock was even rougher than before as nobody's been along it.

Wednesday May 13, 2020 #

3 PM

Run 1:10:47 intensity: (2:55 @1) + (33:25 @2) + (34:27 @3) 12.23 km (5:47 / km) +312m 5:08 / km
ahr:164 max:176 shoes: NB Hierro V4

5 PM

S & C 45:00 [0]

Tuesday May 12, 2020 #

4 PM

Run 1:07:45 intensity: (59 @1) + (27:02 @2) + (39:44 @3) 12.03 km (5:38 / km) +129m 5:21 / km
ahr:165 max:174 shoes: NB Hierro V4

River loop with dad

Monday May 11, 2020 #

3 PM

Run 34:52 intensity: (1 @0) + (3:25 @1) + (25:05 @2) + (6:21 @3) 5.43 km (6:25 / km) +112m 5:49 / km
ahr:156 max:177 shoes: NB Hierro V4

Very very slow with Isaac
5 PM

S & C 45:00 [0]

Sunday May 10, 2020 #

11 AM

Run 1:27:55 intensity: (3:50 @1) + (49:10 @2) + (34:25 @3) + (30 @4) 14.5 km (6:04 / km) +315m 5:28 / km
ahr:162 max:175 shoes: NB Hierro V4

Well that was windy! Pretty big slog up the hay going into the wind but was very nice apart from that

Saturday May 9, 2020 #

12 PM

Run warm up/down 20:05 intensity: (43 @1) + (15:43 @2) + (3:39 @3) 2.95 km (6:49 / km) +76m 6:02 / km
ahr:159 max:174 shoes: NB Hierro V4

Warm Up

Run hills 41:28 intensity: (1:42 @1) + (13:42 @2) + (5:31 @3) + (18:38 @4) + (1:55 @5) 6.2 km (6:41 / km) +298m 5:24 / km
ahr:173 max:199 shoes: NB Hierro V4

Bit of a random session, kind o just made it up as I went along

5* 2 mins [2 min] + 5* 90 secs (1 min up, 30 secs down) [1 min] + 5* 30 secs strides [90 secs]

Mainly focusing on running form/technique on the 90 secs especially on the downhills. So hot today!

Run warm up/down 12:44 intensity: (7:14 @2) + (5:30 @3) 2.19 km (5:49 / km)
ahr:166 max:176 shoes: NB Hierro V4

Cool Down

Friday May 8, 2020 #

2 PM

Cross Training 1:33:35 intensity: (39:39 @1) + (45:05 @2) + (8:51 @3)
ahr:142 max:176

37.14 km (23.8 kph) +326m
4 PM

S & C 45:00 [0]

Core at four :0
C • Judas 1

Thursday May 7, 2020 #

3 PM

Run 1:16:06 intensity: (2:06 @1) + (31:46 @2) + (42:14 @3) 13.16 km (5:47 / km) +126m 5:31 / km
ahr:167 max:175 shoes: NB Hierro V4

Once again, a few too many cows for my liking only this time they were not moving so we had to walk straight through a big group of them to get out the field

Wednesday May 6, 2020 #

11 AM

Run warm up/down 14:21 intensity: (2:33 @1) + (9:42 @2) + (2:06 @3) 2.29 km (6:16 / km) +16m 6:03 / km
ahr:154 max:171 shoes: NB Fuelcell Impulse

Warm Up

Run intervals 23:12 intensity: (27 @1) + (1:56 @2) + (1:46 @3) + (13:19 @4) + (5:44 @5) 4.93 km (4:42 / km)
ahr:186 max:199

4* 5 mins [1 min] around the rugby pitches

Basically like a mini killing fields so was very nice and did quote enjoy it. Kept it as a bit of a shorter session to keep it easier

Run intervals 7:13 intensity: (3 @1) + (1:37 @2) + (1:54 @3) + (3:39 @4) 1.08 km (6:42 / km)
ahr:176 max:192 shoes: NB Fuelcell Impulse

5* 30 sec strides [1 min]

Run 15:30 intensity: (1 @1) + (12:13 @2) + (3:16 @3) 2.29 km (6:47 / km)
ahr:163 max:173 shoes: NB Fuelcell Impulse

Cool Down
5 PM

S & C 45:00 [0]

Tuesday May 5, 2020 #

4 PM

Run 1:07:29 intensity: (2:11 @1) + (28:06 @2) + (37:12 @3) 11.5 km (5:52 / km) +85m 5:40 / km
ahr:166 max:178 shoes: NB Hierro V4

Cows...lots of cows :(

Monday May 4, 2020 #

3 PM

Run 36:17 intensity: (1:19 @1) + (20:53 @2) + (14:05 @3) 6.29 km (5:46 / km) +17m 5:41 / km
ahr:162 max:173 shoes: NB Hierro V4

A new place :0 Was very nice, will do again
5 PM

S & C 45:00 [0]

Sunday May 3, 2020 #

11 AM

Run long 1:43:20 intensity: (2:51 @1) + (45:03 @2) + (49:56 @3) + (5:30 @4) 16.4 km (6:18 / km) +539m 5:25 / km
ahr:162 max:184 shoes: NB Hierro V4

Highlight of the run was having a little puppy who just wanted to play follow us for a while before we had to turn back and take it home

Saturday May 2, 2020 #

12 PM

Run warm up/down 20:12 intensity: (1:38 @1) + (11:14 @2) + (7:20 @3) 3.16 km (6:23 / km) +6m 6:20 / km
ahr:160 max:173 shoes: NB Fuelcell Impulse

Warm Up

Run 30:00 intensity: (5 @1) + (2:14 @2) + (6:43 @3) + (18:19 @4) + (2:39 @5) 5.9 km (5:05 / km) +71m 4:48 / km
ahr:184 max:199

15* 1 min on, 1 min off

Round the 4 lane ends loop so pretty undulating bit more just focusing on getting a high cadence.

Run 18:39 intensity: (56 @1) + (5:30 @2) + (12:13 @3) 3.02 km (6:11 / km)
ahr:167 max:179 shoes: NB Fuelcell Impulse

Cool Down

Friday May 1, 2020 #

11 AM

Cross Training 1:35:17 intensity: (47:32 @1) + (37:07 @2) + (10:38 @3)
ahr:138 max:179

37.15 km (23.4 kph) +364m

Made it back before the rain :)
5 PM

S & C 45:00 [0]

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