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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 10, 2019:

activity # timemileskm+m
  Run8 4:53:58 31.28(9:24) 50.35(5:50) 440
  Orienteering4 2:44:46 13.15(12:32) 21.16(7:47) 406
  S & C3 2:15:00
  Cross Training1 30:19
  Total12 10:24:03 44.43 71.51 845
  [1-5]12 10:23:44

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

10 AM

Run 15:48 intensity: (3:07 @1) + (11:06 @2) + (1:35 @3) 2.18 km (7:15 / km)
ahr:150 max:175 shoes: VJ Irocks

Orienteering 58:39 intensity: (15 @1) + (1:18 @2) + (18:35 @3) + (38:31 @4) 7.26 km (8:04 / km) +126m 7:26 / km
ahr:181 max:194 shoes: VJ Irocks

Run 15:22 intensity: (3:23 @1) + (10:03 @2) + (1:56 @3) 2.41 km (6:22 / km)
ahr:148 max:171 shoes: VJ Irocks

Saturday Nov 9, 2019 #

11 AM

Run 13:29 intensity: (4:21 @1) + (3:28 @2) + (5:40 @3) 2.24 km (6:01 / km) +14m 5:51 / km
ahr:150 max:177 shoes: VJ Irocks

Orienteering 26:56 intensity: (8 @1) + (10 @2) + (4:03 @3) + (17:49 @4) + (4:46 @5) 4.05 km (6:39 / km) +72m 6:06 / km
ahr:187 max:199 shoes: VJ Irocks

Run 10:15 intensity: (1:44 @1) + (8:31 @2) 1.59 km (6:26 / km) +58m 5:26 / km
ahr:149 max:164 shoes: VJ Irocks

2 PM

Run 8:59 intensity: (42 @1) + (3:59 @2) + (4:18 @3) 1.61 km (5:35 / km)
ahr:160 max:169 shoes: VJ Irocks

Orienteering 23:30 intensity: (1:13 @1) + (4:25 @2) + (12:45 @3) + (5:07 @4) 2.71 km (8:39 / km) +13m 8:28 / km
ahr:170 max:186 shoes: VJ Irocks

Run 7:26 intensity: (26 @1) + (6:31 @2) + (29 @3) 1.25 km (5:55 / km) +2m 5:52 / km
ahr:156 max:167 shoes: VJ Irocks

Friday Nov 8, 2019 #

11 AM

Cross Training (Spinning) 30:19 [1]
ahr:109 max:137

12 PM

S & C 15:00 [1]

Thursday Nov 7, 2019 #

7 AM

S & C 1:00:00 [1]

6 PM

Run warm up/down 21:25 intensity: (3:01 @1) + (8:44 @2) + (8:07 @3) + (1:33 @4) 3.87 km (5:32 / km) +62m 5:07 / km
ahr:158 max:185

Warm Up to Blackford

Orienteering 55:41 intensity: (4:13 @1) + (13:23 @2) + (16:15 @3) + (21:44 @4) + (6 @5) 7.13 km (7:49 / km) +195m 6:52 / km
ahr:170 max:195

FWTN - Blackford and the Hermitage

Going well till I slipped down the hill and my map was no longer intact...

Run warm up/down 16:56 intensity: (22 @1) + (8:40 @2) + (7:54 @3) 2.96 km (5:44 / km) +25m 5:30 / km
ahr:161 max:177

Cool Down back home

Wednesday Nov 6, 2019 #

7 AM

Run 41:15 intensity: (58 @1) + (22:34 @2) + (17:43 @3) 7.59 km (5:26 / km) +10m 5:24 / km
ahr:162 max:171 shoes: Inov8 TrailRoc 270

Meadows for breakfast
12 PM

Run 36:54 intensity: (5:29 @1) + (14:01 @2) + (14:17 @3) + (3:07 @4) 5.61 km (6:35 / km) +195m 5:36 / km
ahr:162 max:185 shoes: VJ Irocks

Crags for lunch
2 PM

Note

Physio testing for afternoon tea
7 PM

Note

Pasta for tea :))))))
C • Bit 3

Tuesday Nov 5, 2019 #

5 PM

Run warm up/down 19:51 intensity: (19 @0) + (19:11 @1) + (21 @2) 3.2 km (6:12 / km) +14m 6:04 / km
ahr:121 max:143

Warm Up

Run intervals 35:04 [4] 7.18 km (4:53 / km)
ahr:163 max:203

KF Intervals - 6* 5 mins [2 mins]

Very soggy conditions tonight so was extremely slippy underfoot. Ground them out, mainly running by myself but the fireworks kept me going :)

Run 4:09 intensity: (39 @1) + (3:27 @2) + (3 @3) 0.67 km (6:11 / km) +2m 6:05 / km
ahr:152 max:165

Striding 6 times

Run warm up/down 16:58 intensity: (12 @1) + (4:55 @2) + (11:38 @3) + (13 @4) 2.52 km (6:44 / km) +46m 6:10 / km
ahr:167 max:182

Cool Down

Monday Nov 4, 2019 #

7 AM

Run 30:07 intensity: (2:22 @1) + (20:57 @2) + (6:48 @3) 5.45 km (5:31 / km) +12m 5:28 / km
ahr:155 max:169 shoes: Inov8 TrailRoc 270

1 PM

S & C 1:00:00 [1]

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