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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Run34 22:58:50 144.48(9:33) 232.52(5:56) 3171
  S & C12 10:00:00
  Orienteering8 6:07:21 27.0(13:36) 43.46(8:27) 1155
  Cross Training1 45:00
  Total44 39:51:11 171.49 275.98 4326
  [1-5]35 29:51:11

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Saturday Oct 31, 2020 #

12 PM

Run warm up/down 11:24 intensity: (4:48 @1) + (6:36 @2) 2.01 km (5:41 / km) +32m 5:15 / km
ahr:138 max:148 shoes: VJ Irocks #2

Warm Up

Orienteering 44:05 intensity: (5 @1) + (19:09 @2) + (2:02 @3) + (17:48 @4) + (5:01 @5) 4.86 km (9:04 / km) +183m 7:38 / km
ahr:174 max:202

Burnt Wood Middle

Run warm up/down 9:19 intensity: (3:18 @3) + (6:01 @4) 1.48 km (6:18 / km) +20m 5:55 / km
ahr:180 max:189 shoes: VJ Irocks #2

Cool Down
6 PM

Run warm up/down 13:26 intensity: (44 @1) + (12:35 @2) + (7 @3) 2.03 km (6:38 / km)
ahr:155 max:169 shoes: VJ Irocks #2

Warm Up

Orienteering 57:12 intensity: (1:12 @1) + (10:13 @2) + (19:07 @3) + (26:39 @4) + (1 @5) 5.85 km (9:47 / km) +144m 8:42 / km
ahr:175 max:195

Bishops Wood Night

Run 6:48 intensity: (7 @1) + (4:10 @2) + (2:30 @3) + (1 @4) 1.1 km (6:11 / km) +27m 5:31 / km
ahr:165 max:180 shoes: VJ Irocks #2

Cool Down

Friday Oct 30, 2020 #

12 PM

Run 25:24 intensity: (22:42 @1) + (2:42 @2) 4.72 km (5:23 / km) +32m 5:12 / km
ahr:130 max:145 shoes: NB 1080 v10

Just a little meadows lap, very nice day :)

Thursday Oct 29, 2020 #

6 PM

Run 59:57 intensity: (2:54 @1) + (55:28 @2) + (1:35 @3) 9.75 km (6:09 / km) +75m 5:55 / km
ahr:155 max:175 shoes: NB 1080 v10

A very easy meadows plod with Helen

Wednesday Oct 28, 2020 #

8 AM

Run 26:06 intensity: (53 @1) + (12:36 @2) + (12:37 @3) 4.68 km (5:35 / km) +37m 5:22 / km
ahr:165 max:174 shoes: New Balance Zante v4

To the gym and back again

S & C 1:00:00 [0]

3 PM

Run 49:27 intensity: (1:58 @1) + (30:05 @2) + (17:24 @3) 7.62 km (6:29 / km) +184m 5:47 / km
ahr:163 max:176 shoes: NB Hierro V4 #2

Feeling pretty tired so a very nice plod it was

Tuesday Oct 27, 2020 #

5 PM

Run warm up/down 20:44 intensity: (2:16 @1) + (12:24 @2) + (5:10 @3) + (54 @4) 3.66 km (5:40 / km) +29m 5:27 / km
ahr:155 max:191 shoes: NB Hierro V4 #2

Warm Up

Run intervals 31:01 intensity: (6 @1) + (1:35 @2) + (4:23 @3) + (24:55 @4) + (2 @5) 6.23 km (4:59 / km) +1m 4:59 / km
ahr:181 max:196 shoes: VJ Irocks

3* 9 mins [2 min] on a very sloppy killing fields

Not feeling amazing to start but just tried to keep things consistent

Run 5:24 intensity: (24 @2) + (1:42 @3) + (3:18 @4) 0.78 km (6:54 / km) +1m 6:51 / km
ahr:179 max:187 shoes: VJ Irocks

Striding x 6

Run warm up/down 21:46 intensity: (33 @2) + (12:20 @3) + (8:53 @4) 3.29 km (6:37 / km) +46m 6:11 / km
ahr:178 max:185 shoes: NB Hierro V4 #2

Cool Down

Monday Oct 26, 2020 #

5 PM

Run 37:00 intensity: (50 @1) + (30:07 @2) + (5:46 @3) + (17 @4) 6.21 km (5:57 / km) +48m 5:44 / km
ahr:160 max:184 shoes: NB 1080 v10

Very nice meadows with Helen and Emma
6 PM

S & C 45:00 [0]

Sunday Oct 25, 2020 #

11 AM

Run 1:27:05 intensity: (5:20 @1) + (1:20:00 @2) + (1:37 @3) + (8 @4) 15.27 km (5:42 / km) +240m 5:17 / km
ahr:155 max:181 shoes: NB Hierro V4 #2

Pentlands girls walk sandwich

Ran out and back with the walk in the middle

Saturday Oct 24, 2020 #

1 PM

Run warm up/down 18:03 intensity: (56 @1) + (4:27 @2) + (12:03 @3) + (37 @4) 3.36 km (5:23 / km)
ahr:167 max:183 shoes: NB 1080 v10

Warm up and some drills

Run tempo 16:11 [4] 3.7 km (4:23 / km)
ahr:177 max:183 shoes: VJ Irocks #2

Haries 3km TT

Feeling pretty terrible but with having only done my first session in a few weeks on Tuesday I guess couldn't really ask for much. Enjoyed it more than I thought I would so that's a positive :)

Run 8:40 intensity: (2:45 @2) + (5:55 @3) 1.43 km (6:04 / km) +1m 6:02 / km
ahr:169 max:178 shoes: VJ Irocks #2

Little bit of a session afterwards, 30s, 60, 90s, 60s, 30s all with 1min rest

Run warm up/down 16:50 intensity: (19 @1) + (9:03 @2) + (7:28 @3) 2.75 km (6:08 / km) +21m 5:55 / km
ahr:166 max:175 shoes: NB 1080 v10

Cool Down

Friday Oct 23, 2020 #

12 PM

Cross Training (Swimming) 45:00 [1]

Very happy to be back :))
6 PM

S & C 45:00 [0]

Thursday Oct 22, 2020 #

7 PM

Run warm up/down 14:47 intensity: (33 @1) + (10:55 @2) + (3:05 @3) + (14 @4) 2.63 km (5:37 / km) +81m 4:52 / km
ahr:163 max:178 shoes: VJ Irocks

Bit of a rush but arrived in perfect time

Orienteering 49:41 intensity: (8:41 @2) + (29:48 @3) + (11:12 @4) 6.91 km (7:12 / km) +151m 6:29 / km
ahr:174 max:188 shoes: VJ Irocks

Nice bit of braids fight with the nighting. Missed out a couple of controls as was worried my torch wouldn't last the way home and was getting a bit long.

Run warm up/down 10:05 intensity: (15 @1) + (9:11 @2) + (39 @3) 1.78 km (5:40 / km)
ahr:161 max:177 shoes: VJ Irocks

Down the hill

Wednesday Oct 21, 2020 #

9 AM

Run 13:29 [1] 2.54 km (5:18 / km) +21m 5:05 / km
ahr:117 max:129 shoes: NB 1080 v10

To the gym

S & C 1:00:00 [0]

11 AM

Run 12:18 intensity: (1:11 @1) + (11:07 @2) 2.27 km (5:25 / km)
ahr:143 max:153 shoes: NB 1080 v10

Back from the gym
3 PM

Run 1:07:46 intensity: (9:04 @1) + (34:50 @2) + (15:27 @3) + (8:25 @4) 9.13 km (7:25 / km) +322m 6:19 / km
ahr:157 max:190 shoes: NB Hierro V4 #2

Very nice afternoon spent on the seat

Tuesday Oct 20, 2020 #

5 PM

Run warm up/down 24:14 intensity: (25 @1) + (23:47 @2) + (2 @3) 3.91 km (6:12 / km) +12m 6:06 / km
ahr:154 max:170 shoes: NB Hierro V4 #2

Warm Up

HR strap being dodgy at the moment keeps on disconnecting and then reconnecting, might be time to purchase a new one :((

Run intervals 24:08 intensity: (54 @1) + (13:05 @2) + (56 @3) + (6:32 @4) + (2:41 @5) 4.95 km (4:53 / km)
ahr:168 max:201 shoes: VJ Irocks #2

3* 7 mins [90 secs] on the killing fields.

First fast thing in two weeks so just easing back into things, nice and muddy out and did quite enjoy :))

Run 5:49 intensity: (11 @3) + (4:23 @4) + (1:15 @5) 0.91 km (6:25 / km) +1m 6:22 / km
ahr:191 max:207 shoes: VJ Irocks #2

Stroooodles

Run warm up/down 21:22 intensity: (9 @1) + (9:32 @2) + (5:39 @3) + (5:57 @4) + (5 @5) 3.2 km (6:40 / km) +47m 6:13 / km
ahr:170 max:195 shoes: NB Hierro V4 #2

Cool Down

Monday Oct 19, 2020 #

5 PM

Run 30:38 intensity: (6:54 @1) + (20:07 @2) + (3:37 @3) 5.5 km (5:34 / km) +42m 5:22 / km
ahr:157 max:168

6 PM

S & C 45:00 [0]

Sunday Oct 18, 2020 #

10 AM

Run 1:07:22 intensity: (2:36 @1) + (52:52 @2) + (11:40 @3) + (14 @4) 10.82 km (6:14 / km) +263m 5:33 / km
ahr:157 max:183

Saturday Oct 17, 2020 #

11 AM

Run 1:00:03 intensity: (3:33 @1) + (56:30 @2) 10.63 km (5:39 / km) +145m 5:17 / km
ahr:153 max:161

Friday Oct 16, 2020 #

6 PM

S & C 45:00 [0]

Thursday Oct 15, 2020 #

5 PM

Run 10:42 [2] 2.08 km (5:08 / km)
shoes: NB 1080 v10

To the orienteering
6 PM

Orienteering 8:57 [3] 1.91 km (4:40 / km) +7m 4:35 / km
shoes: NB 1080 v10

A bit of head to head action on the sprint course

Run 14:54 [2] 2.58 km (5:47 / km) +16m 5:36 / km
shoes: NB 1080 v10

Home

Wednesday Oct 14, 2020 #

8 AM

S & C 1:00:00 [0]

3 PM

Run 1:07:16 intensity: (58 @1) + (11:35 @2) + (45:49 @3) + (8:54 @4) 10.36 km (6:30 / km) +382m 5:29 / km
ahr:169 max:181 shoes: NB Hierro V4 #2

A nice hour spent on the seat

Tuesday Oct 13, 2020 #

6 PM

Run 43:37 intensity: (1:12 @1) + (21:32 @2) + (20:53 @3) 8.1 km (5:23 / km) +95m 5:05 / km
ahr:164 max:176 shoes: NB 1080 v10

New route round the braids road - a very nice evening

Monday Oct 12, 2020 #

5 PM

Run 35:06 intensity: (1:48 @1) + (22:26 @2) + (10:52 @3) 6.26 km (5:36 / km) +48m 5:24 / km
ahr:159 max:170 shoes: NB 1080 v10

Monday evening meadows with Helen
6 PM

S & C 45:00 [0]

Sunday Oct 11, 2020 #

11 AM

Run 1:04:02 intensity: (2:00 @1) + (25:00 @2) + (34:02 @3) + (3:00 @4) 10.48 km (6:07 / km) +221m 5:32 / km
ahr:168 max:181 shoes: NB Hierro V4 #2

Its nice to be able to fit Blackford and Braids into a 1 hour run :)

Saturday Oct 10, 2020 #

12 PM

Run 1:00:39 intensity: (7:32 @1) + (23:56 @2) + (29:11 @3) 10.59 km (5:43 / km) +106m 5:27 / km
ahr:161 max:173 shoes: NB 1080 v10

Inch, Craigmillar and a little bit in Little Frame Park. Some very nice trails in places :))

Friday Oct 9, 2020 #

6 PM

S & C 45:00 [0]

Thursday Oct 8, 2020 #

7 PM

Run warm up/down 3:23 [1] 0.64 km (5:16 / km)
ahr:129 max:139 shoes: NB 1080 v10

Warm Up - little bit late after some light troubles on the way

Orienteering 42:20 intensity: (4:52 @1) + (25:51 @2) + (11:37 @3) 6.67 km (6:21 / km) +106m 5:53 / km
ahr:157 max:174 shoes: NB Hierro V4 #2

Pretty chilled round the Calton Hill FWTN

Wednesday Oct 7, 2020 #

8 AM

Run 27:38 intensity: (3:12 @1) + (24:04 @2) + (22 @3) 5.03 km (5:29 / km) +38m 5:17 / km
ahr:149 max:172 shoes: NB 1080 v10

Pre and post gyming

S & C 1:00:00 [0]

6 PM

Run 32:41 intensity: (4:04 @1) + (15:20 @2) + (13:17 @3) 5.17 km (6:19 / km) +110m 5:43 / km
ahr:158 max:177 shoes: NB Hierro V4 #2

Blackford Loop

Tuesday Oct 6, 2020 #

5 PM

Run warm up/down 21:37 intensity: (23 @1) + (16:58 @2) + (4:16 @3) 3.65 km (5:55 / km) +22m 5:45 / km
ahr:161 max:178 shoes: NB Hierro V4 #2

Warm Up

Run intervals 30:07 intensity: (3:53 @2) + (11:45 @3) + (10:23 @4) + (4:06 @5) 5.89 km (5:07 / km) +2m 5:07 / km
ahr:180 max:204 shoes: VJ Irocks

4*6 mins [2 min]

Feeling pretty sick/crampy fir all of these so wasn't great, not really sure why though. Legs not feeling too tired from the weekend which was good, probably the last session before needing a headtorch :(

Run intervals 3:31 intensity: (20 @1) + (1:48 @2) + (1:23 @3) 0.45 km (7:47 / km)
ahr:161 max:178 shoes: VJ Irocks

Stroodles

Run warm up/down 24:13 intensity: (12 @1) + (10:38 @2) + (11:42 @3) + (1:41 @4) 3.6 km (6:44 / km) +47m 6:19 / km
ahr:167 max:183 shoes: NB Hierro V4 #2

Cool Down

Monday Oct 5, 2020 #

4 PM

Run 36:09 intensity: (1:00 @1) + (29:36 @2) + (5:33 @3) 6.19 km (5:50 / km) +39m 5:40 / km
ahr:161 max:175 shoes: NB 1080 v10

One big meadows lap
6 PM

S & C 45:00 [0]

Sunday Oct 4, 2020 #

11 AM

Run warm up/down 14:59 intensity: (9 @1) + (2:08 @2) + (12:08 @3) + (34 @4) 2.01 km (7:28 / km) +102m 5:57 / km
ahr:171 max:181 shoes: VJ Irocks #2

Warm Up

Orienteering 1:39:22 intensity: (1:40 @1) + (15:53 @2) + (42:01 @3) + (39:44 @4) + (4 @5) 8.74 km (11:22 / km) +410m 9:12 / km
ahr:175 max:195 shoes: VJ Irocks #2

UKEOL Long - Graythwaite

Knee felt quite sore after yesterday so was just going to go out and see how it was. Could definitely feel it to begin and got more sore as I went round so was just running pretty easy. Think I'll take a break from graythwaite for a while

https://live.staticflickr.com/65535/50431101706_47...

Saturday Oct 3, 2020 #

1 PM

Run 13:36 intensity: (9:17 @1) + (4:02 @2) + (17 @3) 1.32 km (10:21 / km) +145m 6:40 / km
ahr:137 max:177 shoes: VJ Irocks #2

Warm Up

Orienteering 43:32 intensity: (3:11 @2) + (15:57 @3) + (20:26 @4) + (3:58 @5) 4.55 km (9:34 / km) +137m 8:19 / km
ahr:177 max:199 shoes: VJ Irocks #2

UKEOL Middle - Rusland Beeches

Didn't feel I was going particularly quickly but no big mistakes really so wasn't too bad. Did quite enjoy it :)

https://live.staticflickr.com/65535/50431198622_f1...

Run warm up/down 10:04 intensity: (11 @1) + (2:40 @2) + (6:24 @3) + (49 @4) 1.32 km (7:36 / km) +43m 6:33 / km
ahr:162 max:175 shoes: VJ Irocks #2

Cool Down

Friday Oct 2, 2020 #

Note

Got the all clear that my knee and foot will just be sore for a few weeks but that running shouldn't make anything any worse so will be getting back into it :)))
5 PM

Run 29:21 intensity: (5:52 @1) + (13:21 @2) + (10:08 @3) 5.18 km (5:40 / km) +19m 5:34 / km
ahr:159 max:170 shoes: NB 1080 v10

6 PM

S & C 45:00 [0]

Thursday Oct 1, 2020 #

6 PM

Run warm up/down 9:01 intensity: (4:14 @1) + (4:47 @2) 1.79 km (5:03 / km)
ahr:142 max:164 shoes: NB 1080 v10

To the orienteering, a bit late so was going a bit fast

Orienteering 22:12 intensity: (23 @1) + (18:44 @2) + (3:05 @3) 3.96 km (5:36 / km) +17m 5:30 / km
ahr:158 max:176 shoes: NB 1080 v10

Knee was hurting when running to Inch so just took this nice and easy doing a bit of map memory

Run warm up/down 9:38 intensity: (23 @1) + (7:23 @2) + (1:52 @3) 1.52 km (6:20 / km) +8m 6:10 / km
ahr:163 max:171 shoes: NB 1080 v10

Back home for pizza :)))

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