Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Jun 10, 2018:

activity

time

miles

Run

4:04:11

26.38

(9:15)

42.45

(5:45)

557

Cross Training

1:42:19

Orienteering

1:29:08

5.94

(15:00)

9.56

(9:19)

372

14 /

15c

93%

S & C

50:00

Running Drills

15:00

Total

8:20:38

32.32

52.01

929

14 /

15c

93%

2:00

0:00

» now

Sunday Jun 10, 2018 #

11 AM

Run long 1:26:35 [3] 15.13 km (5:43 / km) +212m 5:21 / km
ahr:170 max:189

Nice and chilled round the lake with father cheering on some of the KMF runners. Feeling good all the way and a very nice day for it

Saturday Jun 9, 2018 #

1 PM

Run 16:23 [2] 2.64 km (6:12 / km) +102m 5:12 / km
ahr:112 max:121

Warm Up to the woods looking at eyoc Sprint map

Orienteering 39:53 [3] 4.0 km (9:58 / km) +198m 8:00 / km
ahr:120 max:139

O Practice in some woods above Bassenthwaite.

Good steep slopes and and plenty of veg so quite similar to eyoc long. Some good down hill and along the slope legs. A bit grotty in places so quite hard to run. Enjoyed it

2 PM

Run 16:39 [3] 3.21 km (5:11 / km) +44m 4:51 / km
ahr:116 max:123

4* hill strides

Cool Down looking at eyoc relay map

5 PM

Cross Training 47:19 [1]
ahr:73 max:103

16.03km, 288m

Down to the lake and then back with Alastair so quite slow ;)

Friday Jun 8, 2018 #

5 PM

Cross Training (Cycling) 25:00 [1]
(rest day)

Wasn't going to do anything but was far better than doing work! Just really really easy

Thursday Jun 7, 2018 #

5 PM

Run 12:01 [2] 2.08 km (5:47 / km) +11m 5:38 / km
ahr:137 max:143

Warm Up

Orienteering 49:15 [3] *** 5.56 km (8:51 / km) +174m 7:40 / km
ahr:137 max:153 spiked:14/15c

Wcoc Orienteering - Gillerthwaite
Actually quite a nice course using the woods on both sides of the river, messed up one near the end a bit but knew exactly what if done was wrong as soon as I'd done it. Taking it nice and easy as legs feeling tired and don't want to get any niggles. Very nice evening out

6 PM

Run warm up/down 6:56 [2] 1.21 km (5:44 / km) +5m 5:37 / km
ahr:145 max:150

Cool Down

Wednesday Jun 6, 2018 #

3 PM

Run 40:05 [3] 7.18 km (5:35 / km) +71m 5:19 / km
ahr:162 max:181

Easy run along the river, legs feeling a bit tired

Running Drills 15:00 [2]

4 PM

S & C 20:00 [2]

Tuesday Jun 5, 2018 #

5 PM

Run intervals 1:05:32 [4] 11.0 km (5:57 / km) +112m 5:40 / km
ahr:148 max:186

Warm Up

1600m (3 mins) then 8* 400m (1 min).
Nice group of us today running made it go more quickly. Was actually feeling quite good doing this even though my throat was still a bit sore (better than yesterday - gargling salt water is the trick) so was pretty happy. All pretty consistent as well.

5*strides

Cool Down

Monday Jun 4, 2018 #

5 PM

Cross Training (Elliptical) 30:00 [2]
ahr:113 max:122

Throat feeling a bit sore today...will just have to be careful

S & C 30:00 [2]

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