Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Mar 11, 2018:

activity

time

miles

Run

3:05:58

18.29

(10:10)

29.44

(6:19)

274

Orienteering

2:03:47

12.74

(9:43)

20.5

(6:02)

148

34 /

38c

89%

S & C

50:00

Cross Training

30:00

Stretching/Rolling

15:00

Running Drills

12:36

0.77

(16:21)

1.24

(10:10)

Total

6:57:21

31.8

51.18

422

34 /

38c

89%

[1-5]

6:42:21

1:28

0:00

» now

Sunday Mar 11, 2018 #

9 AM

Run warm up/down 23:04 [2] 2.6 km (8:52 / km) +26m 8:27 / km
ahr:137 max:153

Orienteering 46:25 [4] *** 8.0 km (5:48 / km) +26m 5:43 / km
ahr:159 max:185 spiked:16/17c

Interland Long Distance

Only one small mistake just running slightly past a control. Other than that all was good :)

Run warm up/down 11:12 [2] 1.1 km (10:11 / km)
ahr:131

Saturday Mar 10, 2018 #

3 PM

Run warm up/down 6:21 [2] 1.2 km (5:17 / km)
ahr:145

Orienteering 36:29 [3] 5.8 km (6:17 / km) +22m 6:10 / km
ahr:168 max:189

Interland middle distance training.

Just taking it nice and chill, no mistakes just needed to go straight more rather than round the paths.

Run warm up/down 13:55 [2] 2.0 km (6:58 / km)

8 PM

Run warm up/down 9:04 [2] 1.3 km (6:58 / km)
ahr:150

Orienteering 17:41 [4] 2.8 km (6:19 / km) +14m 6:10 / km
ahr:166 max:195

Night sprint

Round the wooded bit we were staying at. No mistakes just keeping smooth through the controls and planning ahead

Run warm up/down 4:49 [2] 0.7 km (6:53 / km)
ahr:159

Friday Mar 9, 2018 #

Note
(rest day)

Travelling all day :/

Thursday Mar 8, 2018 #

5 PM

Run warm up/down 8:27 [2] 1.5 km (5:38 / km) +25m 5:12 / km
ahr:143 max:152

6 PM

Orienteering 23:12 [3] *** 3.9 km (5:57 / km) +86m 5:21 / km
ahr:157 max:181 spiked:18/21c

Wcoc Sprint series - Crow Park

Really could have done with a torch at the end in the woods as was rather dark so couldn't see the map however didn't actually go wrong in the woods just was a little bit off a couple after coming over the hill at the start in the field

Run warm up/down 8:26 [2] 1.3 km (6:29 / km) +11m 6:13 / km
ahr:159 max:167

Wednesday Mar 7, 2018 #

2 PM

Run 39:46 [3] 7.5 km (5:18 / km) +63m 5:05 / km
ahr:152 max:169

Easy along the river, was really rather slippy and muddy but I managed to stay on my feet :)

Running Drills 12:36 [1] 1.24 km (10:10 / km)

Same as last week

3 PM

S & C 20:00 [2]

Tuesday Mar 6, 2018 #

5 PM

Run intervals 1:00:54 [4] 10.24 km (5:57 / km) +149m 5:33 / km
ahr:178 max:194

Warm Up

6* 600m
Dad's ill so doing these alone on the cycle path. Wasn't actually too bad and really quite enjoyed them. A large number of dogs made it a bit slower a couple of times but most moved out the way.

6* 200m

Cool Down

8 PM

Stretching/Rolling 15:00 [0]

Monday Mar 5, 2018 #

5 PM

Cross Training (Elliptical) 30:00 [2]
ahr:118 max:142

S & C 30:00 [2]

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