Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 17, 2017:

activity

time

miles

Run

4:08:43

26.35

(9:26)

42.41

(5:52)

Stretching/Rolling

1:15:00

S & C

30:00

Orienteering

16:03

2.17

(7:23)

3.5

(4:35)

19 /

20c

95%

Total

6:09:46

28.53

45.91

19 /

20c

95%

[1-5]

4:54:46

1:15

0:00

» now

Sunday Sep 17, 2017 #

7 PM

Run warm up/down 19:49 [3] 3.32 km (5:58 / km)
ahr:156 max:165

Longer, extended jog around town. A few drills towards the end.

Run tempo 21:47 [5] 5.0 km (4:21 / km)
ahr:169 max:172

5km tempo run from strawberry how out through hundith hill then back round to strawberry how.

Wasnt really pushing the first 1.5 km as much as i could have as didnt know how the legs would be but definitely could have gone faster as felt there was alot left at the end to push on harder which i did.

Times for each km were: 4.35, 4.46, 4.30, 4.02, 3.51

Improved time from last 5km i did in stockholm by at least a minute but could have been faster probably would have been if it was a park run with other people but oh well definitely want to be quicker again by next year!

Run warm up/down 19:15 [2] 2.85 km (6:45 / km)
ahr:171 max:172

Jog back home, wanted to make the whole session to an hour so went the longer way round.

Legs feeling good.

8 PM

Stretching/Rolling 15:00 [0]

Saturday Sep 16, 2017 #

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, 2017 #

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

Thursday Sep 14, 2017 #

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!

C • this is why I'm no longer p... 4

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, 2017 #

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, 2017 #

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, 2017 #

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]

« Earlier | Later »