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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 16, 2018:

activity # timemileskm+m
  Run6 3:46:04 24.6(9:11) 39.58(5:43) 566
  Orienteering3 2:33:39 13.07(11:45) 21.03(7:18) 182
  S & C2 40:00
  Cross Training1 27:30
  Total8 7:27:13 37.67 60.62 748

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

10 AM

Run warm up/down 13:20 intensity: (2:34 @1) + (10:13 @2) + (33 @3) 1.82 km (7:20 / km) +8m 7:10 / km
ahr:147 max:169

Warm Up

Orienteering 57:55 intensity: (1:14 @1) + (9:19 @2) + (31:00 @3) + (16:20 @4) + (2 @5) 6.71 km (8:38 / km) +65m 8:14 / km
ahr:168 max:186

Welsh Champs - Newbrough

Not great at all really, nav very scrappy just not really concentrating. Running didn't feel too bad but overall just think I was a bit too tired

Run warm up/down 7:48 intensity: (34 @1) + (1:49 @2) + (5:17 @3) + (8 @4) 1.0 km (7:49 / km) +4m 7:40 / km
ahr:161 max:176

Cool Down

Saturday Sep 15, 2018 #

Note

NWJS Training down in Anglesey
1 PM

Run warm up/down 10:02 intensity: (35 @1) + (1:54 @2) + (7:01 @3) + (32 @4) 1.43 km (7:02 / km) +23m 6:30 / km
ahr:162 max:183

Warm Up - leading the girls

Orienteering 1:01:14 intensity: (18 @1) + (3:11 @2) + (18:03 @3) + (25:37 @4) + (14:05 @5) 7.68 km (7:58 / km) +84m 7:33 / km
ahr:176 max:195

Various exercises

Orienteering 17:29 intensity: (24 @1) + (1:50 @2) + (11:47 @3) + (3:28 @4) 3.1 km (5:38 / km) +28m 5:24 / km
ahr:167 max:181

Relay simulation thing with different gaffles

Run warm up/down 6:37 intensity: (4 @1) + (24 @2) + (4:41 @3) + (1:28 @4) 1.0 km (6:38 / km) +10m 6:19 / km
ahr:169 max:181

Cool Down

Friday Sep 14, 2018 #

4 PM

S & C 20:00 [2]

Cross Training (Cycling) 27:30 [2]
ahr:151

10.55 km (23.0 kph) +149m

Easy ride round golf course loop

Thursday Sep 13, 2018 #

5 PM

Run 17:07 intensity: (5:13 @1) + (4:26 @2) + (7:19 @3) + (9 @4) 3.02 km (5:40 / km) +4m 5:38 / km
ahr:151 max:183

Warm Up

Orienteering 17:01 intensity: (12 @2) + (16:27 @3) + (22 @4) 3.54 km (4:49 / km) +5m 4:47 / km
ahr:167 max:179

WCOC Orienteering - Vulcans Park

Not too bad navigation wise, not the best route on the long leg but wasn't too much between them. Felt a bit tired running wise. Also the rain wasn't much appreciated but at least it scared away most people in the park :)

Run 17:26 intensity: (33 @2) + (11:59 @3) + (4:09 @4) + (45 @5) 3.51 km (4:58 / km)
ahr:171 max:197

6* Strides

Cool Down

Wednesday Sep 12, 2018 #

4 PM

Run 58:34 intensity: (1:48 @1) + (12:52 @2) + (43:54 @3) 10.08 km (5:49 / km) +287m 5:05 / km
ahr:168

Run over Slate Fell, the golf course and the Hay. Feeling pretty good, enjoyed it very much :)
5 PM

S & C 20:00 [2]

Tuesday Sep 11, 2018 #

5 PM

Run intervals 1:05:16 intensity: (2:05 @1) + (9:43 @2) + (32:46 @3) + (19:35 @4) + (1:07 @5) 12.44 km (5:15 / km) +167m 4:55 / km
ahr:167 max:186

Warm Up - neck/upper back feeling quite sore but went away once i'd ran for a bit

5* 1km [1.30] - felt quite good doing these, legs were a little bit tired but got better throughout. Was trying to keep around 5km pace which worked quite nicely. A good session done.

5* 100m strides

Cool Down

Monday Sep 10, 2018 #

5 PM

Run 29:54 intensity: (1:03 @1) + (23:33 @2) + (5:18 @3) 5.29 km (5:39 / km) +64m 5:20 / km
ahr:153 max:166

Easy recovery run. Feeling a bit achy but think that's mostly just from falling over :(

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