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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run6 4:56:22 32.96(8:59) 53.05(5:35) 847
  S & C3 1:50:00
  Orienteering2 1:41:11 8.06(12:33) 12.98(7:48) 469
  Cross Training1 30:55
  Total10 8:58:28 41.03 66.03 1316
  [1-5]10 8:58:24
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SuMoTuWeThFrSa

Saturday Feb 16 #

10 AM

Run warm up/down 15:24 intensity: (4 @0) + (20 @1) + (14:34 @2) + (26 @3) 2.67 km (5:46 / km) +5m 5:42 / km
ahr:153 max:168

Warm Up

Run 35:10 intensity: (1:48 @1) + (5:01 @2) + (7:42 @3) + (20:39 @4) 7.57 km (4:39 / km) +121m 4:18 / km
ahr:179 max:190

5km 'A bit below tempo pace'

5* 1 mins [1 min] to get the legs turning a bit more

Seemed to have the wind in my face the whole way, which made the start of the 5 km actually quote tough with uphill into the wind. Not too bad though. Jogged to the cycle path but then bailed on there after 2, 1 mins as it was extremely busy. Anyway feeling good :)

Run warm up/down 13:02 intensity: (7:32 @2) + (5:27 @3) + (3 @4) 2.29 km (5:41 / km)
ahr:163 max:178

Cool Down, had to run through a proper gang on little kids

Friday Feb 15 #

4 PM

Cross Training 30:55 intensity: (12:47 @1) + (15:49 @2) + (2:19 @3)
ahr:139 max:169

10.55 km (20.5 kph) +138m

Absolutely loving the sunny weather :)
5 PM

S & C 30:00 [1]

Thursday Feb 14 #

5 PM

Run 18:47 intensity: (26 @1) + (17:57 @2) + (24 @3) 3.34 km (5:38 / km) +27m 5:25 / km
ahr:155 max:166

Orienteering 53:37 intensity: (10:43 @1) + (18:31 @2) + (24:23 @3) 5.9 km (9:05 / km) +232m 7:35 / km
ahr:167 max:176

WCOC Night O - Bowness Knott

Just taking it nice and steady, a bit scrappy in a couple of places and quite tough going - got stuck in brashings a fair bit :( Such a nice night though and warm enough for a t shirt :)

Run 12:08 intensity: (9 @1) + (2:55 @2) + (9:04 @3) 2.3 km (5:17 / km) +21m 5:03 / km
ahr:166 max:178

Wednesday Feb 13 #

1 PM

Run warm up/down 17:12 intensity: (46 @1) + (13:31 @2) + (2:55 @3) 3.08 km (5:35 / km) +40m 5:14 / km
ahr:156 max:172

Warm Up

Run hills 44:26 intensity: (20 @1) + (6:57 @2) + (14:29 @3) + (20:46 @4) + (1:54 @5) 8.89 km (5:00 / km) +276m 4:20 / km
ahr:178 max:196

6* 3 min gradual hills, 3 mins jog down recovery

Jog to a shorter hill

6* 30 secs steep hills, 1 min jog down recovery

Legs feeling quite good, was tough on the longer hills to keep pushing in the wind but got through them.

Run warm up/down 13:05 intensity: (8:55 @2) + (4:10 @3) 2.21 km (5:56 / km) +21m 5:40 / km
ahr:162 max:177

Cool Down
3 PM

S & C 45:00 [1]

Tuesday Feb 12 #

Note

Long Story short I bailed on Keswick AC :( and just did more of an easy run instead, will try again tomorrow
5 PM

Run 19:14 intensity: (1:37 @1) + (12:37 @2) + (4:54 @3) + (6 @4) 3.38 km (5:42 / km) +30m 5:27 / km
ahr:155 max:180

Run 18:14 intensity: (3:00 @1) + (4:59 @2) + (2:04 @3) + (8:11 @4) 2.56 km (7:07 / km) +174m 5:19 / km
ahr:167 max:185

Run 25:57 intensity: (2:40 @1) + (17:15 @2) + (6:02 @3) 4.3 km (6:02 / km) +46m 5:44 / km
ahr:157 max:177

Run 4:30 [3] 0.8 km (5:37 / km)

Monday Feb 11 #

4 PM

Run 24:07 intensity: (1:20 @1) + (22:47 @2) 4.19 km (5:45 / km) +43m 5:28 / km
ahr:151 max:163

Very nice and easy
5 PM

S & C 35:00 [1]

Sunday Feb 10 #

11 AM

Run 16:50 intensity: (1:54 @1) + (12:22 @2) + (2:34 @3) 2.55 km (6:36 / km) +4m 6:33 / km
ahr:152 max:171

Warm Up

Orienteering 47:34 intensity: (14 @1) + (2:08 @2) + (25:04 @3) + (20:08 @4) 7.07 km (6:44 / km) +237m 5:46 / km
ahr:176 max:190

WCOC Galoppen - Haase End - Blue

Nav was all good, only slightly low on one control. Felt nicely flowy through the whole course and planning ahead was good. Legs felt a bit tired so was just cruising round but not too bad. A very nice day out :)

Run 18:16 intensity: (1:46 @1) + (10:37 @2) + (5:53 @3) 2.92 km (6:15 / km) +39m 5:52 / km
ahr:156 max:175

Cool Down + getting keys (twice :/)

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