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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Run7 5:10:29 33.76(9:12) 54.33(5:43) 818
  S & C2 1:15:00
  Orienteering2 1:08:25 7.27(9:25) 11.7(5:51) 227
  Cross Training1 30:08
  Total9 8:04:02 41.03 66.03 1045

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MoTuWeThFrSaSu

Sunday Mar 17, 2019 #

11 AM

Run 17:09 intensity: (1:40 @1) + (3:19 @2) + (11:00 @3) + (1:10 @4) 2.71 km (6:20 / km) +115m 5:13 / km
ahr:164 max:184 shoes: VJ Irocks

Orienteering tempo 48:34 intensity: (23 @1) + (1:07 @2) + (9:47 @3) + (37:17 @4) 7.44 km (6:32 / km) +197m 5:46 / km
ahr:183 max:194 shoes: VJ Irocks

Run 17:57 intensity: (3:46 @1) + (10:11 @2) + (3:59 @3) + (1 @4) 2.82 km (6:21 / km) +67m 5:41 / km
ahr:151 max:180 shoes: VJ Irocks

Saturday Mar 16, 2019 #

11 AM

Run 1:02:10 intensity: (2:05 @1) + (18:05 @2) + (40:12 @3) + (1:48 @4) 10.6 km (5:52 / km) +142m 5:30 / km
ahr:163 max:179 shoes: Inov8 TrailRoc 270

Windy, wet and muddy. What more could you want :)

Friday Mar 15, 2019 #

5 PM

Run 5:25 intensity: (49 @1) + (4:36 @2) 1.02 km (5:20 / km)
ahr:150 max:163

Cross Training 30:08 [1]
ahr:120 max:138

Run 6:04 intensity: (20 @1) + (5:17 @2) + (27 @3) 1.02 km (5:55 / km) +19m 5:26 / km
ahr:155 max:169

Thursday Mar 14, 2019 #

5 PM

Run 16:34 intensity: (1:25 @1) + (8:49 @2) + (6:20 @3) 3.16 km (5:15 / km)
ahr:158 max:177

Jog and drills

Orienteering tempo 19:51 intensity: (12 @1) + (6 @2) + (1:14 @3) + (18:19 @4) 4.26 km (4:39 / km) +30m 4:30 / km
ahr:185 max:194

WCOC Sprint O - Moorclose

Slightly longer than normal 'sprint' length but still pushed it all. Was a new area and was actually very good, loads of little places to get caught out. Good mixture of long and short legs. Just trying to keep one step ahead all the time, managed to do that and had quite good control flow. Maybe a couple of dodgy routes and then a couple times just not looking up and picking the right alley. Very fun though!

Run 16:25 intensity: (51 @1) + (2:38 @2) + (9:35 @3) + (3:21 @4) 3.11 km (5:17 / km) +1m 5:16 / km
ahr:170 max:189

4 * strides

Jog

Wednesday Mar 13, 2019 #

3 PM

Run 1:10:02 intensity: (6:14 @1) + (25:24 @2) + (38:24 @3) 11.67 km (6:00 / km) +286m 5:21 / km
ahr:163 max:178 shoes: Inov8 TrailRoc 270

Round the golf course loop. A bit wet and wild but survived and didn't fall over once :)
5 PM

S & C 45:00 [1]

Tuesday Mar 12, 2019 #

5 PM

Run warm up/down 17:48 intensity: (3:18 @1) + (14:12 @2) + (18 @3) 3.24 km (5:30 / km)
ahr:148 max:166 shoes: New Balance Zante v4

Warm Up

Run intervals 27:49 intensity: (5:03 @1) + (2:10 @2) + (2:21 @3) + (15:46 @4) + (2:29 @5) 5.67 km (4:54 / km) +84m 4:34 / km
ahr:173 max:198 shoes: New Balance Zante v4

5* 1 km [2 mins]

Feeling quite good on these, keeping the pace good and was pretty consistent despite the nasty weather. Wind came in on the 4th one making it a bit more of a push and then watch had a major mare on the last one...started and finished in the same place but was 200m shorter?!

Run intervals 4:09 intensity: (15 @1) + (30 @2) + (1:54 @3) + (1:30 @4) 0.74 km (5:36 / km)
ahr:172 max:187 shoes: New Balance Zante v4

5* strides

Run warm up/down 18:39 intensity: (5:03 @2) + (13:36 @3) 3.02 km (6:11 / km) +25m 5:56 / km
ahr:166 max:179 shoes: New Balance Zante v4

Cool Down

Monday Mar 11, 2019 #

4 PM

Run 30:18 intensity: (1:14 @1) + (27:53 @2) + (1:11 @3) 5.54 km (5:28 / km) +79m 5:06 / km
ahr:153 max:168 shoes: Inov8 TrailRoc 270

Easy Recovery round the fields, knee was painful bit bearable think it's just bruised (hopefully)
5 PM

S & C 30:00 [1]

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