Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Feb 8, 2018:

activity

time

miles

Run

3:20:05

20.64

(9:42)

33.21

(6:01)

950

Orienteering

2:56:14

12.0

(14:41)

19.32

(9:07)

674

13 /

37c

35%

Stretching/Rolling

1:30:00

S & C

1:00:00

Cross Training

30:00

Total

9:16:19

32.64

52.53

1624

13 /

37c

35%

[1-5]

7:46:19

2:32

0:00

» now

Thursday Feb 8, 2018 #

6 PM

Run warm up/down 10:24 [2] 1.52 km (6:51 / km) +19m 6:26 / km
ahr:157 max:165

Orienteering 43:56 [3] *** 5.52 km (7:58 / km) +178m 6:51 / km
ahr:166 max:178 spiked:13/15c

Couldn't get to Wasdale tonight as am always late after driving....oops :/
Anyway went to Setmurphy and took an old map with a course id planned. Focussing on my nav which was all good :)
Lots of owls out as well tonight!

C • Owls 5

7 PM

Run 18:42 [3] 3.56 km (5:15 / km)
ahr:176 max:178

5* 100m strides

Cool Down jiggle home

8 PM

Stretching/Rolling 15:00 [0]

Wednesday Feb 7, 2018 #

2 PM

Run 1:00:53 [3] 10.08 km (6:02 / km) +267m 5:20 / km
ahr:167 max:189

Really, nICE run up Slate Fell and the Hay. Did have to stop to build a snowman though but was all good fun :)

Also realised two things on this run:
-Sheep don't like snowball fights
-There really is snow place like home ;)

C • Poor 4

7 PM

S & C 30:00 [2]

8 PM

Stretching/Rolling 15:00 [0]

Tuesday Feb 6, 2018 #

6 PM

Run hills 56:19 [4] 8.67 km (6:30 / km) +325m 5:28 / km
ahr:130 max:173

Warm Up

Keswick A.C. ~ 8* 2 min hills (1 min)
THERE'S SO MUCH SNOW :))
Not feeling 100% to start with so didn't push that much on the first couple but then was feeling nice and strong and legs not too tired so pushed on a bit more. Having an easy week this week anyway so all good.

Cool Down

8 PM

S & C 10:00 [1]

Stretching/Rolling 15:00 [0]

Monday Feb 5, 2018 #

Note
(rest day)

9 PM

Stretching/Rolling 15:00 [0]

Sunday Feb 4, 2018 #

10 AM

Orienteering 1:16:54 [3] **** 7.4 km (10:24 / km) +334m 8:29 / km
ahr:152 max:181 14c

Warm up to start

Blakeholme Orienteering

Jog back down to road

11 AM

Orienteering 55:24 [3] *** 6.4 km (8:39 / km) +162m 7:41 / km
ahr:153 max:176 8c

Jog to start

Simpson Ground O

Cool Down

7 PM

Stretching/Rolling 20:00 [0]

Saturday Feb 3, 2018 #

9 AM

Run tempo 53:47 [4] 9.38 km (5:44 / km) +339m 4:51 / km
ahr:147 max:165

Warm Up

Whinlatter Park Run - 23.02
Feeling quite good most the way round and legs were keeping strong on all the hills, not feeling too tired and then had a good Sprint finish with Mr Bradley all the way down the last hill to the end :) Much fun!

Cool Down

C • Ahhaah 3

Friday Feb 2, 2018 #

Note
(rest day)

5 PM

Cross Training (Spinning) 30:00 [1]
ahr:102 max:109

Super easy spin at the gym

6 PM

S & C 20:00 [1]

9 PM

Stretching/Rolling 10:00 [0]

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