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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  Run7 4:11:41 27.16(9:16) 43.71(5:46) 726
  Orienteering4 2:55:44 17.6(9:59) 28.32(6:12) 645
  S & C2 1:20:00
  Total9 8:27:25 44.76 72.03 1371

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

10 AM

Run 16:06 intensity: (1:15 @1) + (4:40 @2) + (9:42 @3) + (29 @4) 2.22 km (7:15 / km) +176m 5:12 / km
ahr:164 max:181

Warm Up

Orienteering 48:14 intensity: (20 @1) + (11:52 @2) + (19:48 @3) + (16:14 @4) 7.02 km (6:52 / km) +268m 5:46 / km
ahr:170 max:188

Big Weekend Classic - Blue

Run 14:46 intensity: (4:28 @1) + (10:18 @2) 2.3 km (6:26 / km)
ahr:143 max:161

Cool Down

Saturday Jan 26, 2019 #

12 PM

Run 6:04 intensity: (19 @1) + (2:18 @2) + (3:27 @3) 1.21 km (5:02 / km) +11m 4:48 / km
ahr:163 max:176 shoes: New Balance Zante v4

Orienteering tempo 53:47 intensity: (55 @1) + (1:57 @2) + (12:53 @3) + (38:02 @4) 10.01 km (5:22 / km) +102m 5:07 / km
ahr:180 max:191 shoes: New Balance Zante v4

Run 14:23 intensity: (1:20 @1) + (9:28 @2) + (3:35 @3) 2.54 km (5:40 / km)
ahr:156 max:176 shoes: New Balance Zante v4

Friday Jan 25, 2019 #

7 PM

Run warm up/down 8:23 intensity: (1:07 @1) + (6:56 @2) + (20 @3) 1.38 km (6:06 / km) +13m 5:49 / km
ahr:148 max:173

Warm Up

Orienteering 32:55 intensity: (14 @1) + (5:42 @2) + (17:25 @3) + (9:34 @4) 5.89 km (5:36 / km) +98m 5:10 / km
ahr:172 max:187

Big Weekend Night O - Long

Very enjoyable, tried not to push too hard but got into racing a bit with a couple of other girls

Run warm up/down 5:50 intensity: (35 @1) + (2:24 @2) + (2:51 @3) 1.03 km (5:39 / km)
ahr:159 max:172

Cool Down

Thursday Jan 24, 2019 #

5 PM

Run warm up/down 13:14 intensity: (1:40 @1) + (10:25 @2) + (1:09 @3) 2.19 km (6:02 / km) +32m 5:37 / km
ahr:151 max:171

Warm Up

Orienteering 40:48 intensity: (19 @1) + (2:29 @2) + (28:29 @3) + (9:31 @4) 5.41 km (7:32 / km) +178m 6:29 / km
ahr:168 max:182

WCOC Orienteering - Wood House Crummock Water

Good fun, only messed up one slightly and was clean on all the rest. Felt good running as well :) Did have to rescue Isaac from a crag going to 6 though...

Run warm up/down 12:20 intensity: (19 @1) + (6:37 @2) + (5:24 @3) 2.03 km (6:04 / km) +29m 5:39 / km
ahr:162 max:173

Cool Down

Wednesday Jan 23, 2019 #

3 PM

Run 1:00:25 intensity: (2:11 @1) + (32:32 @2) + (25:42 @3) 9.68 km (6:14 / km) +275m 5:28 / km
ahr:161 max:177

Such a nice day and the views of the snowy mountains were amazing, felt good aswell so very enjoyable
4 PM

S & C 50:00 [1]

Tuesday Jan 22, 2019 #

6 PM

Run 11:42 intensity: (1:04 @1) + (10:08 @2) + (30 @3) 2.14 km (5:28 / km)
ahr:151 max:166 shoes: New Balance Zante v4

Warm Up

Run 40:08 intensity: (2:58 @1) + (9:43 @2) + (3:04 @3) + (12:27 @4) + (11:56 @5) 8.14 km (4:56 / km) +100m 4:39 / km
ahr:177 max:198 shoes: New Balance Zante v4

Keswick AC

5 min, 6 min, 7 min, 8 min [4 min jog recovery after each]

Felt quite good, only slightly tiring on the last one up the hills but tried to push the most on the hills to keep the pace pretty constant.

Run 17:55 intensity: (14 @1) + (3:06 @2) + (10:23 @3) + (4:12 @4) 3.32 km (5:24 / km) +26m 5:12 / km
ahr:172 max:192 shoes: New Balance Zante v4

5 * ~ 100m strides

Cool Down

Monday Jan 21, 2019 #

4 PM

Run 30:25 intensity: (27 @1) + (25:23 @2) + (4:35 @3) 5.53 km (5:30 / km) +63m 5:12 / km
ahr:156 max:173 shoes: New Balance Zante v4

Nice and easy round toon
5 PM

S & C 30:00 [1]

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