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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Orienteering4 3:58:12 13.23(18:00) 21.29(11:11) 1015
  Run7 3:48:35 24.09(9:29) 38.78(5:54) 626
  S & C3 1:40:00
  Cross Training1 30:04
  Total10 9:56:51 37.33 60.07 1641

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Sunday Dec 16, 2018 #

10 AM

Run warm up/down 8:41 intensity: (6:57 @1) + (1:41 @2) + (3 @3) 0.74 km (11:44 / km)
ahr:132 max:165

Orienteering 31:38 intensity: (5:46 @1) + (12:45 @2) + (11:57 @3) + (1:10 @4) 2.31 km (13:41 / km) +163m 10:07 / km
ahr:156 max:184

Mixed exercise with windows, brown only and line. Started well and was pretty accurate on most of it through the line and the brown only. Then just missed the last couple of the window ones just not fully accurate with the compass

Orienteering 40:52 intensity: (6:32 @1) + (14:33 @2) + (16:39 @3) + (3:08 @4) 2.85 km (14:21 / km) +243m 10:03 / km
ahr:159 max:186

Another mixed exercise with Windows, brown only and corridor. Didn't start great, found the window's bit quite hard so missed quite a few. Then brown only wasn't too bad apart from deliberately going from 4 -> 6 but then forgetting is was at 6 and trying to go to 6... The corridor after was much better

Run warm up/down 3:47 intensity: (48 @1) + (2:33 @2) + (26 @3) 0.35 km (10:41 / km) +1m 10:31 / km
ahr:147 max:168

Saturday Dec 15, 2018 #

10 AM

Run warm up/down 10:05 intensity: (2:28 @1) + (4:14 @2) + (3:23 @3) 0.8 km (12:34 / km) +23m 11:00 / km
ahr:152 max:179

Warm Up

Orienteering 26:27 intensity: (3:52 @1) + (12:06 @2) + (9:17 @3) + (1:12 @4) 1.78 km (14:50 / km) +124m 11:00 / km
ahr:157 max:189

BOF Weekend - Dale Park

Compass exercises - wasn't too bad, a few moments of hesitation when I had poor distance judgment and a couple where I was a bit off on the exit direction. Went over on my ankle at the end of the first exercise so just taking them a bit steady

Orienteering 22:04 intensity: (6:24 @1) + (7:52 @2) + (7:26 @3) + (22 @4) 1.7 km (13:01 / km) +78m 10:35 / km
ahr:152 max:183

Another compass exercise

Orienteering 17:38 intensity: (43 @1) + (4:33 @2) + (7:33 @3) + (4:49 @4) 1.67 km (10:33 / km) +83m 8:27 / km
ahr:170 max:193

And another one, slightly quicker to fit it in
1 PM

Orienteering 32:29 intensity: (1:10 @1) + (4:49 @2) + (12:26 @3) + (14:04 @4) 3.06 km (10:37 / km) +99m 9:08 / km
ahr:174 max:193

BOF Weekend - Bishops Wood

Corridoor exercise shadowed by Cat. Started really good then just near the end messed up a bit by being too low then over compensating and going too high but not too far off.

Orienteering 30:12 intensity: (1:10 @1) + (10:36 @2) + (17:29 @3) + (57 @4) 2.75 km (10:59 / km) +69m 9:45 / km
ahr:165 max:182

Line exercise - good, felt pretty accurate and did kind of enjoy it even with the very cold rain

Friday Dec 14, 2018 #

5 PM

Cross Training (Spinning) 30:04 [1]
ahr:114 max:128

S & C 25:00 [2]

Thursday Dec 13, 2018 #

5 PM

Run warm up/down 16:18 intensity: (1:33 @1) + (12:13 @2) + (2:32 @3) 3.02 km (5:23 / km) +73m 4:49 / km
ahr:154 max:175

Warm Up

Orienteering 36:52 intensity: (17 @1) + (7:09 @2) + (14:04 @3) + (15:22 @4) 5.17 km (7:08 / km) +155m 6:12 / km
ahr:172 max:187

WCOC Orienteering - Low Rigg

Caught up with dad part way round so became a bit of head to head racing (I won :)). Legs feeling good and nav all good apart from one where I just ran past it

Run 17:05 intensity: (49 @1) + (5:00 @2) + (8:08 @3) + (3:08 @4) 3.15 km (5:25 / km) +69m 4:53 / km
ahr:168 max:191

4* uphill strides

Cool Down

Wednesday Dec 12, 2018 #

2 PM

Run 1:05:12 intensity: (51 @1) + (26:54 @2) + (35:00 @3) + (2:27 @4) 10.76 km (6:03 / km) +286m 5:21 / km
ahr:165 max:178

Easy with Dad over Slate Fell, the golf course and the Hay. Very nice afternoon to be out :)
4 PM

S & C 45:00 [2]

Normal bits of core, strength and some plyo

Run 7:18 intensity: (4:53 @1) + (2:25 @2) 1.23 km (5:55 / km)
ahr:132 max:151

Shaking out the legs after strength stuff just to see if it loosens them more quickly than normal

Tuesday Dec 11, 2018 #

6 PM

Run warm up/down 16:18 intensity: (2:35 @1) + (10:38 @2) + (3:05 @3) 2.9 km (5:37 / km) +17m 5:28 / km
ahr:156 max:178

Warm Up

Run 37:49 intensity: (4:57 @1) + (4:19 @2) + (3:23 @3) + (14:49 @4) + (10:21 @5) 7.56 km (5:00 / km) +112m 4:39 / km
ahr:178 max:196

Keswick AC

4* 2 mins [1 min], 3 * 3 mins [2 min], 4* 2 mins [1 min]

On the round the houses loop so bits of up, down and flat. Legs felt good, was pushing the pace quite a bit but didn't seem to tire too much. A very enjoyable session :)

Run warm up/down 15:03 intensity: (27 @1) + (3:40 @2) + (10:38 @3) + (18 @4) 2.65 km (5:40 / km) +21m 5:27 / km
ahr:168 max:178

Cool Down

Monday Dec 10, 2018 #

4 PM

Run 30:59 intensity: (1:16 @1) + (23:04 @2) + (6:39 @3) 5.59 km (5:33 / km) +23m 5:26 / km
ahr:157 max:174

Admiring the many Christmas lights out around town :)
5 PM

S & C 30:00 [2]

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