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Training Log Archive: Niamhunter

In the 7 days ending Jan 6, 2019:

activity # timemileskm+m
  Run7 4:41:14 31.27(9:00) 50.32(5:35) 943
  Orienteering3 2:26:24 13.54(10:49) 21.79(6:43) 699
  S & C2 1:00:00
  Total9 8:07:38 44.81 72.11 1642

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Sunday Jan 6, 2019 #

10 AM

Run warm up/down 7:03 intensity: (29 @1) + (2:33 @2) + (4:01 @3) 1.11 km (6:21 / km) +30m 5:36 / km
ahr:162 max:174

Warm Up

Orienteering 57:50 intensity: (12 @1) + (40 @2) + (12:58 @3) + (44:00 @4) 8.4 km (6:53 / km) +358m 5:41 / km
ahr:178 max:189

WCOC Club Chase - Blue

Set off just behind John Slater and had caught him before 1 so was just trying to get away from him through the first wooded bit. Kept ticking people off through the next bits to the finish, didn't feel I was ever pushing to the max just keeping a good steady pace going throughout. Only finished about a couple of minutes or so behind the winner in the end I think but was quickest on the blue. Navigation was all fine, just a bit hesitant with one routechoice but in the end chose the quickest option. Good fun :)

Run warm up/down 7:18 intensity: (15 @1) + (3:25 @2) + (3:38 @3) 1.09 km (6:43 / km)
ahr:161 max:168

Cool Down

Saturday Jan 5, 2019 #

12 PM

Run warm up/down 14:15 intensity: (15 @1) + (10:03 @2) + (3:57 @3) 2.5 km (5:42 / km) +7m 5:38 / km
ahr:156 max:171 shoes: New Balance Zante v4

Warm Up

Run tempo 33:32 intensity: (7 @1) + (4:51 @2) + (3:28 @3) + (22:58 @4) + (2:08 @5) 7.32 km (4:35 / km) +73m 4:22 / km
ahr:183 max:197 shoes: New Balance Zante v4

5km tempo (jog down to the cycle path)
~Around a loop to Hundith Hill and back along strawberry how. Fairly hilly so pretty happy with the time/pace and legs felt good throughout.

5* 1 mins [1 min]
~Along the cycle path, again pretty consistent and feeling good so quite happy

Run warm up/down 14:27 intensity: (5:23 @2) + (9:04 @3) 2.34 km (6:11 / km) +17m 5:58 / km
ahr:165 max:171 shoes: New Balance Zante v4

Cool Down

Friday Jan 4, 2019 #

Note
(rest day)

Thursday Jan 3, 2019 #

4 PM

S & C 30:00 [2]

5 PM

Run warm up/down 12:25 intensity: (2:29 @1) + (9:56 @2) 2.13 km (5:50 / km) +32m 5:25 / km
ahr:149 max:164

Warm Up

Run hills 18:52 intensity: (52 @1) + (5:36 @2) + (3:19 @3) + (9:05 @4) 3.21 km (5:52 / km) +175m 4:37 / km
ahr:172 max:192

5* 2 mins hills [90 secs]

Not done many hill reps yet so wasn't sure how they'd go, felt alright and managed to keep them all pretty consistent. Short but sweet :)

Orienteering 40:53 intensity: (10 @1) + (4:28 @2) + (23:38 @3) + (12:37 @4) 5.19 km (7:53 / km) +328m 5:59 / km
ahr:173 max:188

WCOC Orienteering - Ling Fell

One mistake going to #4, just contoured too high. Fine apart from that. Just taking it pretty chilled, quite enjoyed it
6 PM

Run warm up/down 11:25 intensity: (20 @1) + (4:32 @2) + (6:29 @3) + (4 @4) 1.99 km (5:45 / km) +49m 5:07 / km
ahr:162 max:180

Cool Down

Wednesday Jan 2, 2019 #

1 PM

Run 1:36:24 intensity: (2:17 @1) + (33:21 @2) + (47:28 @3) + (13:18 @4) 16.39 km (5:53 / km) +439m 5:11 / km
ahr:166 max:185

Up Rannerdale the back way to the top, back along the ridge and down through the valley. Then back into Buttermere village and along Buttermere for a bit to try find the fam. Couldn't find them. Back to the car - not there. Back down to go along Buttermere, still couldnt find them. Did 10* 100m to get the legs turning a bit / warm up. Back up to the car - waited another 10 mins and eventually they turned up. Only half an hour longer than they said they'd be....currently trying to defrost :)

Tuesday Jan 1, 2019 #

12 PM

Run 16:52 intensity: (18 @1) + (3:40 @2) + (12:43 @3) + (11 @4) 3.23 km (5:13 / km)
ahr:168 max:180

Orienteering 47:41 intensity: (1:28 @1) + (4:05 @2) + (27:18 @3) + (14:50 @4) 8.21 km (5:49 / km) +13m 5:46 / km
ahr:173 max:188

WCOC Fundraiser event - Mawbray dunes

Run 17:53 intensity: (1:00 @1) + (5:22 @2) + (11:31 @3) 3.52 km (5:05 / km) +5m 5:03 / km
ahr:156 max:178

Monday Dec 31, 2018 #

12 PM

Run 30:48 intensity: (2:47 @1) + (17:40 @2) + (10:21 @3) 5.5 km (5:36 / km) +117m 5:04 / km
ahr:158 max:178

Just the classic Slate Fell and down through the woods. A nice way to end 2018 training :)
1 PM

S & C 30:00 [2]

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