Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Mar 4, 2018:

activity	#	time	miles		km		+m
Run	6	4:00:29	26.86	(8:57)	43.22	(5:34)	839
S & C	3	1:20:00
Cross Training	2	50:00
Stretching/Rolling	3	47:00
Orienteering	1	29:26	2.91	(10:07)	4.68	(6:17)	95	39 /	43c	90%
Running Drills	1	15:26	0.97	(15:55)	1.56	(9:54)	10
Total	13	7:42:21	30.73		49.46		944	39 /	43c	90%
[1-5]	10	6:55:21

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Sunday Mar 4, 2018 #

11 AM

Orienteering warm up/down 11:03 [2] ** 1.4 km (7:54 / km) +30m 7:08 / km
ahr:144 max:170 spiked:11/14c

Warm Up by doing the short course map memory, with Issy for most the way good fun :)

Orienteering 18:23 [3] ** 3.28 km (5:36 / km) +65m 5:06 / km
ahr:150 max:174 spiked:28/29c

Long event at Derwent Hill.

Focussing on control flow and all was good, no mistakes and just kept running and planning ahead.

Was very good fun, really enjoyed it thanks Louis

C • no worries 1

12 PM

Run 23:24 [2] 4.19 km (5:35 / km) +84m 5:05 / km
ahr:165 max:181

Just a bit extra after the orienteering, exploring some of the public footpaths around portinscale

5 PM

Stretching/Rolling 17:00 [0]

Saturday Mar 3, 2018 #

1 PM

Run warm up/down 7:28 [1] 1.24 km (6:01 / km) +25m 5:28 / km
ahr:133 max:167

Run tempo 52:28 [4] 9.38 km (5:36 / km) +417m 4:35 / km
ahr:153 max:178

Jarrett's Jaunt Fell Race

Really good fun, enjoyed it all the way even though the road at the end was a bit grim...also a really nice day :)

9 PM

Stretching/Rolling 15:00 [0]

Friday Mar 2, 2018 #

6 PM

Cross Training (Spinning) 20:00 [2]

S & C 20:00 [2]

Thursday Mar 1, 2018 #

4 PM

Run 38:24 [2] 6.28 km (6:07 / km) +78m 5:45 / km
ahr:159 max:171

Just chillin.....quite literally

5 PM

Running Drills 15:26 [2] 1.56 km (9:54 / km) +10m 9:35 / km
ahr:163 max:171

Drills, skipping, hopping, bounding etc etc

Wednesday Feb 28, 2018 #

2 PM

Run 53:21 [3] 10.16 km (5:15 / km) +105m 5:00 / km
ahr:164 max:186

Nice snowy jiggle about, far too many layers so was very nice and toasty :)

5 PM

S & C 30:00 [2]
ahr:101

After sledging because priorities obviously :)

Tuesday Feb 27, 2018 #

4 PM

Run intervals 55:29 [4] 10.12 km (5:29 / km) +110m 5:12 / km
ahr:168 max:176

Warm Up

5* 800m [1.30]

Was rather snowy and the wind was blowing a bit for the last two of these but was still nice and strong. Times a bit quicker than last week.

6* 100m strides

Cool Down

8 PM

Stretching/Rolling 15:00 [0]

Monday Feb 26, 2018 #

5 PM

Cross Training (Spinning) 30:00 [2]

S & C 30:00 [2]

Run 9:55 [2] 1.85 km (5:22 / km) +20m 5:05 / km
ahr:140 max:153

To and from gym

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