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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Orienteering6 3:46:42 11.93(19:00) 19.2(11:48) 65417 /21c80%
  Run6 2:22:33 15.07(9:28) 24.25(5:53) 169
  S & C2 30:00
  Stretching/Rolling2 20:00
  Total12 6:59:15 27.0 43.45 82317 /21c80%
  [1-5]12 6:39:15

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

11 AM

Orienteering 21:54 [3] 1.7 km (12:53 / km)
ahr:147

Relay mass start type thing, was VERY cold!! Especially in the marsh :(
12 PM

Orienteering 45:56 [2] 2.7 km (17:01 / km)

Easy, fun course, jogging round bits if it slowly.

Feeling quite tired, definetly am ready for the holidays!

Saturday Dec 9, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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]

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