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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Oct 20, 2019:

activity # timemileskm+m
  Run6 5:19:59 32.44(9:52) 52.21(6:08) 756
  S & C2 2:00:00
  Cross Training2 1:10:03
  Orienteering1 50:31 4.91(10:17) 7.9(6:24) 214
  Total10 9:20:33 37.35 60.11 970

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MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

12 PM

Run warm up/down 20:34 intensity: (14:07 @1) + (5:19 @2) + (56 @3) + (12 @4) 3.04 km (6:46 / km) +66m 6:06 / km
ahr:138 max:184

Warm Up - jog, drills & strides

Orienteering race 50:31 intensity: (13:17 @2) + (7:04 @3) + (28:44 @4) + (1:26 @5) 7.9 km (6:24 / km) +214m 5:38 / km
ahr:176 max:198

Compass Sport Cup Final - Blue Women

A couple of mistakes and not feeling 100% but not too bad overall

Run warm up/down 10:25 intensity: (56 @1) + (9:23 @2) + (6 @3) 1.48 km (7:02 / km) +36m 6:16 / km
ahr:152 max:166

Cool Down

Saturday Oct 19, 2019 #

7 AM

Run 37:51 intensity: (19 @1) + (26:28 @2) + (11:04 @3) 6.35 km (5:58 / km) +42m 5:46 / km
ahr:162 max:178

Easy before travelling
5 PM

Run 35:39 intensity: (1:16 @1) + (23:17 @2) + (11:06 @3) 6.02 km (5:55 / km) +82m 5:33 / km
ahr:158 max:177

Easy after travelling

Friday Oct 18, 2019 #

1 PM

Cross Training 30:00 intensity: (28:11 @1) + (1:49 @2)
ahr:103 max:159

Thursday Oct 17, 2019 #

7 AM

S & C 1:00:00 [1]

5 PM

Run 1:15:44 intensity: (2:38 @1) + (58:22 @2) + (14:30 @3) + (14 @4) 12.68 km (5:58 / km) +245m 5:27 / km
ahr:156 max:182

Easy from kings round Mortonhall? A bit sketchy as it got darker and darker and I had no idea where I was going :)

Wednesday Oct 16, 2019 #

2 PM

Run 1:15:02 intensity: (3:06 @1) + (20:18 @2) + (39:10 @3) + (12:26 @4) + (2 @5) 11.1 km (6:46 / km) +239m 6:06 / km
ahr:170 max:188

A nice ploddy long run on the seat :)

Stopped at the gym on my way back for a bit of stretching and rolling
C • And 1

Tuesday Oct 15, 2019 #

5 PM

Run warm up/down 15:02 intensity: (56 @1) + (10:23 @2) + (3:23 @3) + (20 @4) 2.6 km (5:47 / km)
ahr:160 max:183 shoes: New Balance Zante v4

Warm Up

Run intervals 28:08 intensity: (14 @1) + (1:02 @2) + (10:25 @3) + (16:12 @4) + (15 @5) 5.76 km (4:53 / km)
ahr:176 max:198 shoes: New Balance Zante v4

KF Intervals - 3* 8 mins [2 mins]

Keeping it nice and consistent, not feeling too bad.

Run intervals 4:16 intensity: (8 @1) + (19 @2) + (3:49 @3) 0.61 km (7:02 / km)
ahr:171 max:179 shoes: New Balance Zante v4

6* strides

Run warm up/down 17:18 intensity: (13 @1) + (37 @2) + (16:24 @3) + (4 @4) 2.58 km (6:43 / km) +46m 6:10 / km
ahr:173 max:180

Cool Down- what a good ol plod

Monday Oct 14, 2019 #

1 PM

S & C 1:00:00 [1]

4 PM

Cross Training (Spinning) 40:03 intensity: (22:05 @1) + (15:24 @2) + (2:34 @3)
ahr:140 max:177

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