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Training Log Archive: Niamhunter

In the 7 days ending Sep 16:

activity # timemileskm+m
  Run7 3:17:52 20.03(9:53) 32.24(6:08)
  Stretching/Rolling5 1:15:00
  Orienteering2 49:15 5.73(8:36) 9.22(5:20)35 /37c94%
  S & C1 30:00
  Total13 5:52:07 25.76 41.4635 /37c94%
  [1-5]8 4:37:07

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SuMoTuWeThFrSa

Saturday Sep 16 #

11 AM

Run 1:00:13 [3] 10.03 km (6:00 / km)
ahr:177 max:198

Longer run out up the hay and into setmurthy. Was very muddy up the hay so was quite hard going up but was all good fun! Feel alot better after this.

Friday Sep 15 #

Stretching/Rolling 15:00 [0]
(rest day)

Thursday Sep 14 #

5 PM

Run warm up/down 14:31 [2] 2.08 km (6:59 / km)

Jogging around the park with a few drills mixed in

Orienteering 16:03 [3] ** 3.5 km (4:35 / km)
ahr:156 max:205 spiked:19/20c

Wcoc Thursday Evening Sprint Event - Vulcans Park

Course 2.6km

Was feeling alright going round although felt i wasnt going thats quickly so probabaky could have puched a bit more. Not too many slow routchoices which was good and managed to stay clean. Was a bit hesitant at #11 beacuse some workington mandem broke the control!

6 PM

Run warm up/down 8:45 [1] 0.8 km (10:56 / km)

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Sep 13 #

2 PM

Run 26:43 [3] 5.4 km (4:57 / km)

Set off on a longer run but then stopped half way round beacuse of grim weather and wasnt feeling 100% so just decided it would be better to pack it in.
3 PM

S & C 30:00 [5]

High intensity, extended core workout. Was better than being out in the pouring rain! Was feeling better just doing something off the legs.

Tuesday Sep 12 #

4 PM

Run warm up/down 12:34 [2] 1.5 km (8:23 / km)

Easy jog with some drills and strides

Run intervals 20:43 [4] 4.12 km (5:02 / km)
ahr:152 max:197

6* 600m with 1 minute walk recovery around the block, alternating clockwise and anti clockwise round the loop.

Times were all around 2.30 with the second half being quicker than the first half.

Was feeling good and kept pushung all the way till the end.

Run warm up/down 8:34 [2] 1.12 km (7:39 / km)

8 PM

Stretching/Rolling 15:00 [0]

Monday Sep 11 #

7 PM

Run 35:49 [3] 6.19 km (5:47 / km)
ahr:255 max:158

Chilled, easy run out around town. Everything feeling good and not too tired after the weekend.
8 PM

Stretching/Rolling 15:00 [0]

Sunday Sep 10 #

6 AM

Run warm up/down 10:00 [2] 1.0 km (10:00 / km)

Orienteering 33:12 [3] *** 5.72 km (5:48 / km)
ahr:176 max:207 spiked:16/17c

WWWWWCCCCCCCCCOOOOOOOOOCCCCCCCC

Leg 3 (light green: 4.6km) course at Peter Palmers.

Good clean run only losing a bit of time on #7 where i was a bit hesitant which was good and wasn't feeling too bad near the end so managed to stay strong.

Won my leg and WCOC won overall!!
#bestinthewest
8 PM

Stretching/Rolling 15:00 [0]

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