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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 9:

activity # timemileskm+m
  Orienteering5 3:24:43 12.37(16:33) 19.9(10:17) 82037 /43c86%
  Run8 2:58:24 17.62(10:08) 28.35(6:18) 261
  S & C3 40:00
  Stretching/Rolling3 35:00
  Total14 7:38:07 29.98 48.25 108137 /43c86%
  [1-5]14 7:03:07

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SuMoTuWeThFrSa

Saturday Dec 9 #

9 AM

Note

Squad bash and..... SNOWWWW
10 AM

Run warm up/down 6:58 [1] 0.8 km (8:42 / km)
ahr:147

Orienteering warm up/down 39:47 [3] 4.7 km (8:28 / km) +220m 6:52 / km
ahr:164

Warm Up thing with a bit if navigation
11 AM

Orienteering 13:23 [3] *** 1.5 km (8:55 / km) +42m 7:50 / km
ahr:135 spiked:3/4c

Pairs exercise with Anna L

Orienteering 12:26 [2] 1.0 km (12:26 / km) +30m 10:49 / km
ahr:137

Slopes exercise
1 PM

Orienteering 24:31 [3] 2.5 km (9:48 / km) +77m 8:30 / km
ahr:165

Relay style gaffled exercise

Thursday Dec 7 #

6 PM

Run warm up/down 9:34 [2] 1.1 km (8:42 / km)
ahr:132

Jog to start

Orienteering 1:08:45 [3] *** 5.1 km (13:29 / km) +285m 10:32 / km
ahr:173 spiked:14/17c

Wcocs Night O #6 - Holme Wood - 4.2km

Just slipping all over the place.
7 PM

Run warm up/down 9:01 [2] 1.2 km (7:31 / km)

Wednesday Dec 6 #

Run 34:54 [3] 5.86 km (5:57 / km) +34m 5:47 / km
ahr:169

Was going to do longer but hip started to become painful so just turned round and ran back which was probably for the best anyway.

Tuesday Dec 5 #

6 PM

Run intervals 1:00:11 [4] 11.2 km (5:22 / km) +90m 5:10 / km
ahr:170 max:203

Warm Up (~2.5 km)

Keswick A.C.- 5 * 5 mins [90 secs] (~6.5 km)
Uphill going out (~3.50s) then down hill coming back (~3.40s). All felt good and was nice and strong all the way to the end.

Cool Down (~2 km)
8 PM

S & C 10:00 [1]

Stretching/Rolling 10:00 [0]

Monday Dec 4 #

6 PM

Run 21:55 [2] 4.09 km (5:22 / km) +45m 5:05 / km
ahr:156

Easy recovery round town
7 PM

S & C 20:00 [2]

Stretching/Rolling 10:00 [0]

Sunday Dec 3 #

10 AM

Run warm up/down 15:28 [2] 1.6 km (9:40 / km) +21m 9:04 / km
ahr:150

11 AM

Orienteering 45:51 [3] *** 5.1 km (8:59 / km) +166m 7:44 / km
ahr:162 max:189 spiked:20/22c

Bof talent squad combination course focussing on compass and picture.

Corridor, compass (no map), Brown only, line. Only really messed up #7 I ran to in line with the control about 3 metres from it but couldn't see so ended up just running past. Was all fine apart from that. Quite enjoyed it
12 PM

Run warm up/down 20:23 [2] 2.5 km (8:09 / km) +71m 7:08 / km
ahr:168

Cool down with Anika
8 PM

S & C 10:00 [2]

Got some exercises to do for my hip from Heather

Stretching/Rolling 15:00 [0]

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