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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 2, 2018:

activity # timemileskm+m
  Run6 6:06:54 39.82(9:13) 64.09(5:43) 875
  S & C2 1:15:00
  Orienteering1 44:13 3.01(14:42) 4.84(9:08) 214
  Total8 8:06:07 42.83 68.93 1089

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MoTuWeThFrSaSu

Sunday Dec 2, 2018 #

2 PM

Run 1:23:27 intensity: (7:00 @1) + (49:09 @2) + (27:18 @3) 13.98 km (5:58 / km) +195m 5:35 / km
ahr:157 max:175

Exploring a few new (rather boggy and confusing) paths.

Saturday Dec 1, 2018 #

12 PM

Run warm up/down 20:41 intensity: (2:54 @1) + (7:43 @2) + (6:43 @3) + (3:21 @4) 3.38 km (6:07 / km) +56m 5:39 / km
ahr:160 max:188

Warm Up

Run 35:46 intensity: (10 @1) + (5 @2) + (7 @3) + (13:11 @4) + (22:13 @5) 7.61 km (4:42 / km) +118m 4:22 / km
ahr:194 max:201

Workington XC - Senior Women - 4th

Felt much better than at the last cross country, just sat comfortably behind on the first flat lap and then worked my way up to 3rd through the first couple of hills. Stayed in 3rd for most they way until the last bits around the fields where the legs were having to work hard to keep going in the mud! Anyway really enjoyed it and pretty happy :)

Run warm up/down 20:09 intensity: (30 @1) + (5:10 @2) + (14:10 @3) + (19 @4) 3.05 km (6:36 / km) +45m 6:09 / km
ahr:167 max:182

Cool Down

Friday Nov 30, 2018 #

Note
(rest day)

Thursday Nov 29, 2018 #

6 PM

Run warm up/down 20:15 intensity: (58 @1) + (11:01 @2) + (8:16 @3) 3.0 km (6:44 / km) +100m 5:47 / km
ahr:160 max:176

Warm Up

Orienteering 44:13 intensity: (19 @1) + (9:22 @2) + (29:10 @3) + (5:22 @4) 4.84 km (9:08 / km) +214m 7:29 / km
ahr:170 max:184

WCOC Orienteering - Fangs Brow

Windy and wet, a classic night O. Nav was pretty good, legs just feeling quite tired especially up the hill at the start

Run warm up/down 13:21 intensity: (44 @1) + (4:28 @2) + (8:09 @3) 2.21 km (6:02 / km) +45m 5:29 / km
ahr:163 max:178

Fell straight in a puddle....

Wednesday Nov 28, 2018 #

3 PM

Run 1:11:45 intensity: (1:41 @1) + (40:25 @2) + (29:39 @3) 12.03 km (5:58 / km) +182m 5:33 / km
ahr:161 max:177

Wind and horizontal rain the whole way made me very glad I had gloves, two buffs and thermals on!
4 PM

S & C 45:00 [2]

Took a while to warm up after my run (standing next to the radiator helped :))

Tuesday Nov 27, 2018 #

5 PM

Run warm up/down 16:17 intensity: (2:57 @1) + (13:20 @2) 2.74 km (5:56 / km)
ahr:146 max:161

Warm Up

Run intervals 35:22 intensity: (1:02 @1) + (2:40 @2) + (2:14 @3) + (5:29 @4) + (23:57 @5) 7.66 km (4:37 / km) +46m 4:29 / km
ahr:187 max:201

6* 5 mins [1 min]

By myself on the cycle path so just trying to keep the pace pretty consistent on each rep. Was good apart from the 4th rep where I got dog rush hour! Legs not feeling amazing but not too bad either. Pretty happy really.

Run 4:14 intensity: (4 @1) + (8 @2) + (24 @3) + (2:54 @4) + (44 @5) 0.79 km (5:21 / km)
ahr:183 max:193

5 * 100m strides

Run warm up/down 14:56 intensity: (6:00 @2) + (8:39 @3) + (17 @4) 2.32 km (6:27 / km) +11m 6:18 / km
ahr:166 max:180

Cool Down

Monday Nov 26, 2018 #

5 PM

Run 30:41 intensity: (1:20 @1) + (27:16 @2) + (2:05 @3) 5.31 km (5:46 / km) +79m 5:22 / km
ahr:155 max:171

Just taking it pretty easy, very worried I was going to slip on ice!
6 PM

S & C 30:00 [2]

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