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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 18, 2018:

activity # timemileskm+m
  Run6 5:15:17 33.1(9:31) 53.27(5:55) 973
  S & C3 1:20:00
  Orienteering2 1:15:44 7.47(10:09) 12.02(6:18) 244
  Cross Training1 31:01
  Total10 8:22:02 40.57 65.29 1217

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

10 AM

Run warm up/down 21:25 intensity: (3:11 @1) + (6:49 @2) + (11:13 @3) + (12 @4) 3.02 km (7:06 / km) +78m 6:17 / km
ahr:159 max:181

Warm Up

Orienteering race 38:43 intensity: (7 @1) + (1:29 @2) + (10:41 @3) + (19:47 @4) + (6:39 @5) 6.48 km (5:58 / km) +131m 5:26 / km
ahr:185 max:197

British Schools

Run warm up/down 15:21 intensity: (4:11 @1) + (11:08 @2) + (2 @3) 2.28 km (6:45 / km) +27m 6:22 / km
ahr:146 max:164

Cool Down

Saturday Nov 17, 2018 #

11 AM

Run long 1:20:24 intensity: (27 @1) + (19:20 @2) + (46:47 @3) + (13:44 @4) + (6 @5) 12.16 km (6:37 / km) +408m 5:40 / km
ahr:171 max:186

Such a nice day just wanted to be out in the fells! Alongside Crummock and the up the back and along the top of Rannerdale and back down. Really enjoyed it :)

Friday Nov 16, 2018 #

4 PM

Cross Training 31:01 intensity: (18:16 @1) + (9:49 @2) + (2:56 @3)
ahr:121 max:164 (rest day)

10.55 km (20.4 kph) +129m

Sunset ride round the normal loop with a couple of stops to take photos
5 PM

S & C 25:00 [2]

Thursday Nov 15, 2018 #

5 PM

Run warm up/down 16:25 intensity: (36 @1) + (7:43 @2) + (8:06 @3) 3.03 km (5:25 / km) +21m 5:14 / km
ahr:161 max:178

Warm Up

Orienteering 37:01 intensity: (19 @1) + (2:49 @2) + (13:09 @3) + (20:22 @4) + (22 @5) 5.53 km (6:41 / km) +113m 6:04 / km
ahr:178 max:189

WCOC Orienteering - Eaglesfield Crag

Pretty much first one out so saw lots of wildlife! Was quite scrappy with navigation and got confused a good number of times but still enjoyed it.

Run 20:32 intensity: (29 @1) + (1:36 @2) + (14:40 @3) + (3:30 @4) + (17 @5) 3.78 km (5:26 / km) +22m 5:17 / km
ahr:173 max:191

5* 100m strides

Cool Down

Wednesday Nov 14, 2018 #

3 PM

Run 1:06:27 intensity: (1:18 @1) + (15:38 @2) + (49:06 @3) + (25 @4) 11.03 km (6:01 / km) +296m 5:19 / km
ahr:167 max:181

Over slate fell, the golf course, through Setmurthy and down the Hay. Very wet and slippery especially up the hill!
4 PM

S & C 40:00 [2]

Added a couple new exercises in

Tuesday Nov 13, 2018 #

5 PM

Run warm up/down 12:51 intensity: (38 @1) + (9:14 @2) + (2:59 @3) 2.43 km (5:17 / km) +4m 5:15 / km
ahr:156 max:174

Warm Up

Run intervals 35:55 intensity: (24 @1) + (5:24 @2) + (4:39 @3) + (3:43 @4) + (21:45 @5) 7.4 km (4:51 / km) +45m 4:42 / km
ahr:185 max:203

Keswick AC - Mixed Speed Session

2* (6 min, 4 min, 2 min) - with a 2 min rest after each

Feeling quite good, was being pulled along a bit at the beginning of each rep so the out was faster than the back but still felt good coming back. Nice group of people so was good to have someone to run with!

Run 15:29 intensity: (3:03 @2) + (12:26 @3) 2.69 km (5:46 / km) +11m 5:39 / km
ahr:168 max:179

Cool Down

Monday Nov 12, 2018 #

5 PM

Run 30:28 intensity: (26 @1) + (26:26 @2) + (3:36 @3) 5.46 km (5:35 / km) +62m 5:17 / km
ahr:156 max:168

Easy recovery round town in the dark...and the torrential rain :(
6 PM

S & C 15:00 [1]

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