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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 9:

activity # timemileskm+m
  Orienteering5 3:05:58 13.74(13:32) 22.11(8:25) 37532 /34c94%
  Run4 1:53:42 9.79(11:37) 15.76(7:13)
  Cross Training2 1:15:15 14.29(5:16) 23.0(3:16)
  Stretching/Rolling4 1:00:00
  S & C1 30:00
  Total14 7:44:55 37.82 60.87 37532 /34c94%
  [1-5]10 6:44:55

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Saturday Sep 9 #

Note

NWJS Training
11 AM

Run warm up/down 7:47 [2] 1.04 km (7:29 / km)

Orienteering 8:47 [3] 1.04 km (8:27 / km)
ahr:169 max:195

Compass Bearings exercise

Orienteering 21:20 [3] 2.35 km (9:05 / km)
ahr:173 max:199

Contour only compass bearing exercise

Orienteering 17:05 [3] 1.15 km (14:51 / km)
ahr:148 max:195

Relocation exercise with Rosie
12 PM

Orienteering 14:43 [3] 1.54 km (9:33 / km)
ahr:162 max:178

'Line's Exercise
1 PM

Orienteering 22:50 [3] 2.41 km (9:28 / km)
ahr:163 max:189

Trains exercise

Friday Sep 8 #

S & C 30:00 [3]

S & C session, mainly focussing on core. Was feeling good!

Thursday Sep 7 #

6 PM

Run warm up/down 10:00 [2] 1.5 km (6:40 / km)

Short jog with some drills to warm up. Was pretty horrible weather so was not very nice and was quite chilly!

Orienteering tempo (WCOC Sprint series) 21:30 [4] ** 3.5 km (6:09 / km)
ahr:164 max:172 spiked:21/23c

Was trying to focus on smooth naviagtion which was quite easy as wasnt a very technical area. Didnt feel like i was going very fast at all, but just kept a solid pace. Actually ran 4.3km.

Was feeling good though, legs not too sore.
8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 6 #

7 PM

Run 47:45 [3] 8.5 km (5:37 / km)
ahr:155 max:164

Easy, flatish run out and back along the river. Was very muddy and was starting to get dark so didnt go for as long as planned but was still good.

Did some strides coming back along the cycle path.

Feeling good
8 PM

Stretching/Rolling 15:00 [0]

Tuesday Sep 5 #

4 PM

Run warm up/down 15:00 [2] 1.16 km (12:56 / km)
ahr:141 max:152

Jog warm up followed by some drills

Run hills 23:10 [5] 2.56 km (9:03 / km)
ahr:146 max:154

10* 1 minute hill reps up the side of Slate Fell.

Was quite steep so distances werent very long - about 150 m for each one.

Was very tired by the end but got through them all.

Run warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:152 max:157

5 PM

Stretching/Rolling 15:00 [0]

Monday Sep 4 #

Cross Training (Cycling) 45:15 [2] 15.0 km (3:01 / km)

3 PM

Cross Training (Cycling) 30:00 [2] 8.0 km (3:45 / km)

Sunday Sep 3 #

Orienteering (Wcoc Gallopen) 1:19:43 [3] *** 10.12 km (7:53 / km) +375m 6:39 / km
ahr:155 max:183 spiked:11/11c

Course length was 8.7km with 375m of climb. Actually ran 10.12km.

Naviagtion was all smooth and clean was just very hard running especially over the hills trying not to get blown away!
8 PM

Stretching/Rolling 15:00 [0]

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