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Training Log Archive: Niamhunter

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Run6 3:46:26 24.58(9:13) 39.56(5:43) 707
  Orienteering3 1:36:58 10.76(9:01) 17.31(5:36) 373
  S & C2 40:00
  Cross Training1 31:32
  Total8 6:34:56 35.34 56.87 1080

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

9 AM

Run warm up/down 10:00 intensity: (9:31 @1) + (29 @2) 1.71 km (5:50 / km) +11m 5:39 / km
ahr:131 max:144

Warm Up

Orienteering race 22:42 intensity: (34 @3) + (13:32 @4) + (8:36 @5) 4.57 km (4:58 / km) +86m 4:32 / km
ahr:175 max:191

JIRCs Relay - Carsington Pastures - 2nd

Run warm up/down 7:40 intensity: (1:08 @1) + (6:19 @2) + (13 @3) 1.06 km (7:15 / km) +32m 6:18 / km
ahr:144 max:162

Cool Down

Saturday Sep 29, 2018 #

1 PM

Run warm up/down 15:24 intensity: (7:01 @1) + (8:11 @2) + (12 @3) 2.22 km (6:56 / km) +69m 6:00 / km
ahr:139 max:161

Warm Up

Orienteering race 47:07 intensity: (39 @1) + (2:32 @2) + (12:55 @3) + (15:41 @4) + (15:20 @5) 7.36 km (6:24 / km) +188m 5:41 / km
ahr:177 max:202

JIRCs Individual - Chatsworth Estate - 1st

Run warm up/down 9:54 intensity: (40 @1) + (1:51 @2) + (6:02 @3) + (1:21 @4) 1.5 km (6:35 / km) +7m 6:27 / km
ahr:165 max:188

Cool Down

Friday Sep 28, 2018 #

5 PM

Cross Training 31:32 intensity: (11:03 @1) + (18:13 @2) + (2:09 @3) + (7 @4)
ahr:143 max:176 (rest day)

10.56 km (20.1 kph) +145m

Easy round the Golf course loop, that hill gets steeper every time!
C • That hill 2

Thursday Sep 27, 2018 #

5 PM

Run 16:48 intensity: (10:35 @1) + (3:06 @2) + (2:41 @3) + (26 @4) 3.09 km (5:26 / km) +40m 5:06 / km
ahr:140 max:178

Warm Up to orienteering

Orienteering 27:09 intensity: (9:06 @3) + (12:16 @4) + (5:47 @5) 5.38 km (5:03 / km) +98m 4:37 / km
ahr:178 max:194

WCOC Orienteering - Cockermouth

Run warm up/down 9:43 intensity: (1:16 @1) + (3:15 @2) + (5:12 @3) 1.76 km (5:31 / km) +18m 5:15 / km
ahr:159 max:176

Cool Down

Wednesday Sep 26, 2018 #

3 PM

Run 1:03:22 intensity: (15:05 @1) + (28:17 @2) + (20:00 @3) 10.68 km (5:56 / km) +248m 5:19 / km
ahr:146 max:153

Easy run up they Hay, round Setmurthy and back down - quite enjoyed it up until the part where I slipped on a cow pat :(
4 PM

S & C 20:00 [2]

Tuesday Sep 25, 2018 #

5 PM

Run intervals 1:03:42 intensity: (15:01 @2) + (24:08 @3) + (22:39 @4) + (1:54 @5) 12.25 km (5:12 / km) +167m 4:52 / km
ahr:166 max:191

Warm Up

6* 800m [1.30] - Felt quite good, there was a bit of a headwind going one direction so had to push a bit harder on them.

4* strides

Cool Down

Monday Sep 24, 2018 #

5 PM

Run 29:53 intensity: (35 @1) + (8:14 @2) + (21:04 @3) 5.28 km (5:39 / km) +115m 5:06 / km
ahr:163 max:174

Easy run over Slate Fell and back down through the woods, feeling quite good :)

S & C 20:00 [2]

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