Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Jun 17, 2018:

activity	#	time	miles		km		+m
Run	8	4:34:47	29.08	(9:27)	46.8	(5:52)	814
Orienteering	1	59:01	3.08	(19:09)	4.96	(11:54)	300	12 /	13c	92%
S & C	2	45:00
Running Drills	1	18:37	1.25	(14:54)	2.01	(9:16)
Total	9	6:37:25	33.41		53.77		1114	12 /	13c	92%

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Sunday Jun 17, 2018 #

2 PM

Run 1:15:07 [3] 10.18 km (7:23 / km) +444m 6:03 / km
ahr:134 max:152

Run up Barf and Lords Seat including a few terrain sections, multiple hills, running with a map and planning some routes between controls and many many layers of clothing. All good fun :)

Saturday Jun 16, 2018 #

8 AM

Run 9:51 [2] 1.76 km (5:36 / km) +14m 5:23 / km
ahr:143 max:168

Warm Up

9 AM

Run tempo 20:15 [4] 5.0 km (4:03 / km) +32m 3:55 / km
ahr:164 max:179

Workington Parkrun - PB by 20 seconds, first lady

Pretty horrible weather conditions - quite windy and rainy but good fun running most the way with this guy who I then got away from at the end. Dad had said he was going to paced me but by half way he was already quite far behind so that didn't happen. Was feeling good all the way through and legs were pretty happy at the end.

Run 19:25 [2] 3.2 km (6:04 / km) +18m 5:54 / km
ahr:161 max:170

Friday Jun 15, 2018 #

Note
(rest day)

Thursday Jun 14, 2018 #

5 PM

Run warm up/down 9:15 [2] 1.11 km (8:20 / km) +46m 6:54 / km
ahr:155 max:172

Warm Up jog

Orienteering 59:01 [3] *** 4.96 km (11:54 / km) +300m 9:08 / km
ahr:160 max:178 spiked:12/13c

Wcoc Orienteering - Bleaberry Fell

Rather hard to run as quite heathery and brackeny. Also quite rocky underfoot so keeping it nice and slow as didn't want to hurt anything. Nav was all pretty clean, a big hesitant on a couple but not too bad.

6 PM

Run warm up/down 8:16 [2] 1.0 km (8:16 / km) +39m 6:55 / km
ahr:156 max:169

Wednesday Jun 13, 2018 #

2 PM

Run 45:03 [3] 8.61 km (5:14 / km) +40m 5:07 / km
ahr:168 max:185

Running along the river and back. Feeling really good and no cows to bother about either, bonus!

Running Drills 18:37 [2] 2.01 km (9:16 / km)
ahr:162 max:178

Just the usual stuff

3 PM

S & C 25:00 [2]

Tuesday Jun 12, 2018 #

5 PM

Run intervals 1:00:08 [4] 10.86 km (5:32 / km) +108m 5:16 / km
ahr:162 max:195

Warm Up

1600m (3 mins), 8* 300m (1 min)
Feeling pretty good doing these, legs a bit tired but not too bad. All times pretty consistent and felt quicker than last week which is nice to see.

Cool Down

Monday Jun 11, 2018 #

4 PM

Run 27:27 [2] 5.08 km (5:24 / km) +73m 5:02 / km
ahr:146 max:160

Nice easy recovery run

S & C 20:00 [2]

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