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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 2, 2018:

activity # timemileskm+m
  Run6 2:48:58 16.46(10:16) 26.49(6:23) 380
  Orienteering4 1:48:39 9.61(11:18) 15.47(7:01) 350
  Cross Training2 1:20:36
  S & C1 15:00
  Total8 6:13:13 26.07 41.96 730
  [1-5]8 6:13:05

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

11 AM

Run warm up/down 20:55 intensity: (19:57 @1) + (45 @2) + (13 @3) 2.97 km (7:02 / km) +17m 6:51 / km
ahr:122 max:162

Warm Up

Orienteering race 22:48 intensity: (8 @0) + (8:00 @1) + (21 @2) + (1:27 @3) + (1:02 @4) + (11:50 @5) 3.62 km (6:18 / km) +30m 6:03 / km
ahr:162 max:201

British Middle Champs- 1st W18 & 20

Nice clean run only a couple of very small time losses nothing major at all. Felt good so pretty pleased

Run warm up/down 20:55 intensity: (1:16 @1) + (6:14 @2) + (13:25 @3) 2.97 km (7:03 / km) +21m 6:48 / km
ahr:159 max:173

Cool Down

Saturday Sep 1, 2018 #

10 AM

Run warm up/down 13:53 intensity: (7:45 @1) + (3:53 @2) + (2:00 @3) + (15 @4) 2.01 km (6:55 / km) +2m 6:53 / km
ahr:143 max:178

Warm Up

Orienteering race 16:21 intensity: (26 @1) + (1:50 @2) + (11:21 @3) + (1:39 @4) + (1:05 @5) 3.09 km (5:17 / km) +13m 5:11 / km
ahr:167 max:196

British Sprint Champs - Open Woman Heat A

Finished in 4th on the heat with a pretty clean run so relatively pleased.

Run warm up/down 13:21 intensity: (18 @1) + (18 @2) + (10:16 @3) + (2:29 @4) 2.01 km (6:39 / km) +4m 6:35 / km
ahr:169 max:180

Cool Down
1 PM

Run warm up/down 12:27 intensity: (4:48 @1) + (7:32 @2) + (7 @3) 1.85 km (6:44 / km) +2m 6:42 / km
ahr:142 max:161

Warm Up

Orienteering race 17:00 intensity: (44 @1) + (2:34 @2) + (6:56 @3) + (1:29 @4) + (5:17 @5) 3.12 km (5:27 / km) +26m 5:14 / km
ahr:170 max:196

British Sprint Champs - Open Women Final A - 11th

Another fairly clean run a couple of time losses but not too bad again pretty pleased.

Run warm up/down 12:32 intensity: (9 @1) + (1:19 @2) + (9:01 @3) + (2:03 @4) 1.78 km (7:03 / km) +1m 7:02 / km
ahr:166 max:179

Cool Down

Thursday Aug 30, 2018 #

1 PM

Run 19:34 [2] 4.02 km (4:52 / km) +51m 4:34 / km
ahr:123 max:131

Easy to warm up and stretch the legs before doing some core

S & C 15:00 [2]

Was going to do the normal 30 minutes but was not really feeling it so cut it short
5 PM

Run warm up/down 13:06 intensity: (4:16 @1) + (3:59 @2) + (4:31 @3) + (20 @4) 1.8 km (7:16 / km) +132m 5:19 / km
ahr:147 max:178

Warm Up

Orienteering 52:30 intensity: (1:39 @1) + (15:17 @2) + (15:28 @3) + (20:06 @4) 5.64 km (9:19 / km) +281m 7:28 / km
ahr:167 max:192

WCOC Orienteering - Whinlatter with no paths

Bit dodgy and quite grotty so not a very nice experience. A few mistakes most likely from lack of paths

Run warm up/down 6:16 intensity: (19 @1) + (5:02 @2) + (55 @3) 1.01 km (6:14 / km) +29m 5:27 / km
ahr:154 max:168

Cool Down

Wednesday Aug 29, 2018 #

6 AM

Run 35:59 [3] 6.08 km (5:55 / km) +120m 5:23 / km
ahr:121 max:136

Rather wet and very muddy run round Slatefell and a lap of some other field's. Had to be early as spending the day in Liverpool with the family. Started feeling really sick at one point so stopped to have a brake. Felt fine for the rest though

Tuesday Aug 28, 2018 #

2 PM

Cross Training 1:01:20 [2]

21.68 km (21.2 kph) +238m

Nice ride with Al.

Monday Aug 27, 2018 #

Note
(rest day)

Back from Norway feeling pretty tired, just going to take this week easy to let things settle down and refresh.
7 PM

Cross Training 19:16 intensity: (13:22 @1) + (5:54 @2)
ahr:131 max:147

6.7 km, +60m

Really really easy ride out just to get some fresh air after travelling

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