Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 2, 2017:

activity

time

miles

Run

2:54:32

17.53

(9:57)

28.21

(6:11)

510

Orienteering

2:43:05

8.82

(18:30)

14.19

(11:30)

651

10 /

16c

62%

S & C

1:25:00

Stretching/Rolling

1:15:00

Cross Training

44:11

Running Drills

10:20

0.5

(20:47)

0.8

(12:55)

Total

9:12:08

26.84

43.2

1161

10 /

16c

62%

[1-5]

7:57:08

2:19

0:00

» now

Saturday Dec 2, 2017 #

9 AM

Run warm up/down 15:00 [1] 1.5 km (10:00 / km)

Jog and drills

10 AM

Orienteering 27:43 [3] 2.1 km (13:12 / km) +68m 11:22 / km
ahr:165

Bof Mahlam Camp

6 × compass course (no map)

11 AM

Orienteering 17:57 [3] 1.5 km (11:58 / km) +50m 10:15 / km

Window B - compass & picture in circle

Orienteering 12:21 [3] 1.1 km (11:14 / km) +31m 9:50 / km

Window A

1 PM

Run warm up/down 6:13 [1] 0.7 km (8:53 / km)

2 PM

Orienteering 30:15 [3] 2.1 km (14:24 / km) +97m 11:42 / km

Picture B

Orienteering 30:16 [3] 2.4 km (12:37 / km) +115m 10:10 / km

Picture A

Thursday Nov 30, 2017 #

6 PM

Run warm up/down 7:56 [2] 1.0 km (7:56 / km)
ahr:167

Orienteering 44:33 [3] *** 4.99 km (8:56 / km) +290m 6:55 / km
ahr:166 max:177 spiked:10/16c

Wcoc Night O #5 - Ladore/Hogs Earth - Long - 3.9 km

Was just going easy and never pushing fully but navigation was a bit messy as just wasn't concentrating and also may have done the controls in the wrong order....oops :) but hey ho was a nice run out

C • Bit silly 1

8 PM

S & C 10:00 [2]

Stretching/Rolling 15:00 [0]

Wednesday Nov 29, 2017 #

2 PM

Cross Training (Cycling) 44:11 [3]
ahr:148 max:183

No running today as hip is rather sore so just giving it a rest.

S & C 20:00 [3]

Core

7 PM

S & C 10:00 [1]

Hip exercises

9 PM

Stretching/Rolling 15:00 [0]

Tuesday Nov 28, 2017 #

6 PM

Run warm up/down 18:43 [2] 3.0 km (6:14 / km) +30m 5:57 / km
ahr:149

Longer warm up as was sooo cold!!

Run intervals 30:10 [4] 5.93 km (5:05 / km) +66m 4:49 / km
ahr:178 max:192

6* 600m [30 secs], 200m [1 min]

Started on the cycle path but was just too busy so moved onto the strawberry how road but then back into the cycle path for the last one.
Was feeling good and strong for all of them and felt like the legs had more to give at the end which was nice.

C • u saw me n ben 2

7 PM

Running Drills 10:20 [2] 0.8 km (12:55 / km)
ahr:167

Run warm up/down 7:11 [1] 1.08 km (6:39 / km)
ahr:173

Jog back home

Stretching/Rolling 15:00 [0]