Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Oct 15, 2017:

activity

time

miles

Run

3:08:42

16.09

25.89

Orienteering

1:08:09

5.54

(12:19)

8.91

(7:39)

6 /

100%

Stretching/Rolling

35:00

S & C

15:00

Running Drills

14:39

Total

5:21:30

21.62

34.8

6 /

100%

[1-5]

4:46:30

1:46

0:00

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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.

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