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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 4, 2018:

activity # timemileskm+m
  Orienteering3 4:02:53 16.67(14:34) 26.83(9:03) 685
  Run6 3:20:21 21.08(9:30) 33.93(5:54) 591
  Cross Training2 58:52
  S & C2 55:00
  Total9 9:17:06 37.76 60.76 1276

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MoTuWeThFrSaSu

Sunday Nov 4, 2018 #

10 AM

Run warm up/down 8:37 intensity: (1:58 @1) + (4:37 @2) + (2:02 @3) 1.31 km (6:35 / km) +20m 6:07 / km
ahr:153 max:171

Warm Up

Orienteering 19:41 intensity: (15:39 @1) + (3:35 @2) + (27 @3) 1.15 km (17:08 / km) +14m 16:08 / km
ahr:122 max:168

Shadowing one of the W14s putting out controls

Orienteering 1:40:25 intensity: (16:40 @1) + (49:39 @2) + (25:06 @3) + (8:31 @4) + (29 @5) 9.75 km (10:18 / km) +217m 9:16 / km
ahr:156 max:191

NWJS - Simpson Ground

Compass, attackpoint and long legs exercise. Then control collecting, and of course a clock relay to finish...which my team won ;)

Saturday Nov 3, 2018 #

11 AM

Run warm up/down 7:39 intensity: (2:43 @1) + (2:22 @2) + (2:34 @3) 1.02 km (7:28 / km) +14m 6:59 / km
ahr:149 max:178

Warm Up

Orienteering 1:29:16 intensity: (11:01 @1) + (34:12 @2) + (34:11 @3) + (9:52 @4) 11.31 km (7:53 / km) +255m 7:06 / km
ahr:161 max:187

NWJS - Helsington Barrows

Numerous different exercises & Cool Down

Friday Nov 2, 2018 #

4 PM

Cross Training 28:49 intensity: (10:11 @1) + (10:38 @2) + (6:06 @3) + (1:54 @4)
ahr:147 max:182

10.58 km (22.0 kph) +130m

Normal ride but a bit faster to get back before it got dark, and got a new pb up the hill :o

Thursday Nov 1, 2018 #

5 PM

Run warm up/down 17:09 intensity: (47 @1) + (13:50 @2) + (2:32 @3) 2.57 km (6:40 / km) +89m 5:41 / km
ahr:154 max:167

Warm Up

Orienteering 33:31 intensity: (15 @1) + (6:24 @2) + (16:57 @3) + (9:55 @4) 4.62 km (7:15 / km) +200m 5:58 / km
ahr:173 max:187

WCOC Night O - Slate Fell

Just keeping the pace easy, no mistakes just slightly off on 1 depression. Forgot how fun night O was! :)

Run warm up/down 15:53 intensity: (37 @1) + (12:08 @2) + (3:02 @3) + (6 @4) 2.56 km (6:13 / km) +57m 5:35 / km
ahr:156 max:180

Cool Down with a spot of stargazing

Wednesday Oct 31, 2018 #

3 PM

Run 1:04:06 intensity: (2:15 @1) + (26:54 @2) + (34:51 @3) + (6 @4) 10.32 km (6:13 / km) +280m 5:28 / km
ahr:163 max:180

Keeping it nice and easy, legs feeling a bit tired and rather wet and muddy made it a bit slow going at times. Still quite enjoyable once the rain eased a bit
5 PM

S & C 20:00 [2]

Tuesday Oct 30, 2018 #

5 PM

Run warm up/down 15:39 intensity: (3:51 @1) + (10:52 @2) + (56 @3) 2.73 km (5:44 / km) +35m 5:23 / km
ahr:148 max:170

Warm Up

Run intervals 33:18 intensity: (13 @1) + (5:44 @2) + (3:43 @3) + (6:58 @4) + (16:40 @5) 7.1 km (4:41 / km) +26m 4:36 / km
ahr:182 max:198

5* 5 minutes [2 min easy jog]

Along the cycle path, was really rather chilly to begin with so had full buff and gloves on to start but took them off when I got going. Not feeling too bad, legs a little tired beforehand but fine once I'd begun. A few dogs to dodge but nothing too bad :)

Run 6:58 intensity: (5 @1) + (3:40 @2) + (2:17 @3) + (56 @4) 1.03 km (6:44 / km) +4m 6:37 / km
ahr:164 max:185

5* Strides along the river

Run warm up/down 15:05 intensity: (1:36 @2) + (12:41 @3) + (48 @4) 2.65 km (5:42 / km) +38m 5:19 / km
ahr:171 max:181

Cool Down

Monday Oct 29, 2018 #

5 PM

Run 7:58 intensity: (24 @1) + (7:34 @2) 1.36 km (5:52 / km)
ahr:149 max:162

Jog to gym

Cross Training (Elliptical) 30:03 intensity: (25:34 @1) + (4:29 @2)
ahr:132 max:148

Run 7:59 intensity: (18 @1) + (4:46 @2) + (2:55 @3) 1.28 km (6:15 / km) +28m 5:37 / km
ahr:161 max:171

Jog back from gym
6 PM

S & C 35:00 [2]

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