Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Jun 24, 2018:

activity	#	time	miles		km		+m
Orienteering	5	2:51:07	14.91	(11:29)	23.99	(7:08)	605	21 /	22c	95%
Run	8	2:50:22	18.75	(9:05)	30.17	(5:39)	466
S & C	2	35:00
Cross Training	1	20:00
Running Drills	1	13:16	0.96	(13:52)	1.54	(8:37)
Total	9	6:49:45	34.61		55.7		1071	21 /	22c	95%

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Sunday Jun 24, 2018 #

10 AM

Run warm up/down 6:24 [2] 0.95 km (6:44 / km) +43m 5:30 / km
ahr:140 max:147

Warm Up to the start

Orienteering 1:16:12 [3] 9.3 km (8:12 / km) +342m 6:55 / km
ahr:170 max:184

Allerdale Chase - Short

Just chilling most the way round, nav was all good apart from one where I was just too high after going round the hill so had to drop.
Just jogged the 1 km back to the finish after the last control.

Saturday Jun 23, 2018 #

3 PM

Run warm up/down 12:48 [2] 2.24 km (5:43 / km)
ahr:135 max:164

Orienteering 24:17 [3] ** 4.42 km (5:30 / km) +4m 5:28 / km
ahr:167 max:186 spiked:21/22c

Wcoc Event - Mawbray

Basically planned my course before I started so just managed to focus on quick navigation at an alright pace. Only went slightly wrong to the first one but that's all.

Run warm up/down 10:21 [2] 1.91 km (5:25 / km) +2m 5:23 / km
ahr:159 max:169

Friday Jun 22, 2018 #

5 PM

Cross Training (Swimming) 20:00 [1]
(rest day)

Thursday Jun 21, 2018 #

5 PM

Run warm up/down 14:17 [2] 2.5 km (5:43 / km) +7m 5:38 / km
ahr:107 max:122

Warm Up

Orienteering 8:11 [3] 1.66 km (4:56 / km)
ahr:111 max:115

Sprint O practice - short legs, just keeping on top of planning and good flow

Orienteering 7:48 [3] 1.69 km (4:37 / km)
ahr:125 max:166

Sprint O practice - longer legs looking at a bit of planning ahead and routechoices

6 PM

Orienteering 6:15 [3] 1.25 km (5:00 / km) +17m 4:41 / km
ahr:151 max:163

Sprint O practice - bit of everything, on a bit more complex bit of map on a smaller scale so needed to focus more.

Run 12:19 [2] 2.06 km (5:59 / km) +25m 5:38 / km
ahr:156 max:167

Cool Down

Running Drills 13:16 [1] 1.54 km (8:37 / km)
ahr:154 max:180

S & C 15:00 [2]

Wednesday Jun 20, 2018 #

5 PM

Run warm up/down 14:57 [2] 2.32 km (6:27 / km) +66m 5:38 / km
ahr:142 max:179

Orienteering 48:24 [3] 5.67 km (8:32 / km) +242m 7:02 / km
ahr:165 max:179

LOC Summer event - Boo Tarn

Started on the nice quick grassy bit but then ended on the strap, rocky slope with lots of bracken. Just taking it easy, legs feeling a bit tired from yesterday and didn't want to do anything silly. Navigation was all good.

6 PM

Run warm up/down 12:05 [2] 2.02 km (5:59 / km) +62m 5:11 / km
ahr:152 max:163

Tuesday Jun 19, 2018 #

5 PM

Run intervals 59:49 [4] 11.67 km (5:08 / km) +119m 4:53 / km
ahr:155 max:170

Warm Up

5* 1 km (200m jog) - keeping them at a nice controlled tempo pace, all consistent aswell. Not the best weather :( but legs feeling good and was feeling good on the last rep so was pushing all the way, nice to feel.

4* strides

Cool Down - to deliver Charlie's key back to him which he forgot...

Monday Jun 18, 2018 #

5 PM

Run 27:22 [2] 4.5 km (6:05 / km) +142m 5:15 / km
ahr:148 max:171

Really nice and easy round Slate Fell in many layers once again- bumped into some cows so had to turn around and find an alternative path :(

S & C 20:00 [2]

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