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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering8 4:40:39 21.93(12:48) 35.3(7:57) 50339 /45c86%
  Run9 3:04:50 15.83(11:41) 25.47(7:15) 211
  S & C2 1:00:00
  Cross Training1 50:26
  Stretching/Rolling3 50:00
  Total14 10:25:55 37.76 60.77 71439 /45c86%
  [1-5]12 9:35:55
averages - sleep:135 rhr:129

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MoTuWeThFrSaSu

Sunday Feb 18 #

10 AM

Run warm up/down 7:08 [2] 0.6 km (11:53 / km) +27m 9:42 / km
ahr:101 max:124

Orienteering 56:45 [3] 6.4 km (8:52 / km) +168m 7:50 / km
ahr:120 max:144

Long 2 - Uath Lochans

Just nice and cruisey round. Feeling quite tired now after a hard week

Run warm up/down 4:40 [2] 0.6 km (7:47 / km)
ahr:118 max:128

9 PM

Stretching/Rolling 20:00 [0]

Man my legs are tired

Saturday Feb 17 #

11 AM

Run warm up/down 13:26 [2] 1.6 km (8:24 / km) +33m 7:37 / km
ahr:153 max:168

Orienteering tempo 35:00 [4] *** 4.7 km (7:27 / km) +98m 6:45 / km
ahr:164 max:179 spiked:13/14c

Middle 2 - Darnaway

Run warm up/down 6:30 [2] 0.6 km (10:50 / km) +11m 9:55 / km
ahr:159 max:180

1 PM

Run warm up/down 11:36 [2] 1.9 km (6:06 / km) +11m 5:56 / km
ahr:154 max:169

Orienteering 32:31 [3] 4.0 km (8:08 / km) +30m 7:50 / km
ahr:161 max:173

Relay 2 - Culbin

Really nice area, felt good running and nav was pretty clean. :)

Run warm up/down 8:56 [2] 1.2 km (7:27 / km)
ahr:160 max:172

Friday Feb 16 #

10 AM

Run warm up/down 16:09 [2] 1.8 km (8:58 / km)
ahr:134 max:156

Orienteering tempo 18:29 [4] 4.0 km (4:37 / km) +17m 4:31 / km
ahr:145 max:155

Sprint - Aviemore

Pretty good going, managed to keep good flow and kept planning ahead. Was pretty happy with this. Although did hit the deck pretty hard which was rather sore :(
1 PM

Run warm up/down 10:00 [2] 1.1 km (9:05 / km)

Orienteering 45:52 [3] 5.4 km (8:30 / km) +63m 8:02 / km
ahr:162 max:186

Long 1 - Loch Vaa

Really nice area but really scrappy orienteering. Just kept going off compass and being 10m from control and keeping going. The few legs that went well were very good
2 PM

Orienteering 10:41 [3] *** 1.4 km (7:38 / km) +10m 7:22 / km
ahr:173 max:182 spiked:3/3c

Long 1 - Loch Vaa

First 3 controls of another course making sure I got to the controls well. Just focussed, looked up and navigation went all well, spiked all 3 following my plans

Run warm up/down 2:59 [2] 0.5 km (5:58 / km)

Thursday Feb 15 #

Note

Talent Squad Racing Camp
11 AM

Run warm up/down 20:51 [2] 2.2 km (9:29 / km) +27m 8:56 / km
ahr:163 max:173

Orienteering tempo 38:12 [4] *** 4.9 km (7:48 / km) +51m 7:25 / km
ahr:173 max:183 spiked:11/14c

Relay 1 - Inshriach

Some good, some bad good learning generated.

Run warm up/down 11:36 [2] 1.8 km (6:27 / km)
ahr:161 max:166

2 PM

Run warm up/down 12:13 [2] 1.8 km (6:47 / km)
ahr:151 max:171

Orienteering 43:09 [3] *** 4.5 km (9:35 / km) +66m 8:56 / km
ahr:170 max:196 spiked:12/14c

Middle 1 - Inshriach

All.good controls apart from one shocker, got to my half way point and it all went wrong from there....good learning though

Run warm up/down 6:02 [1] 0.9 km (6:42 / km)
ahr:155 max:167

Wednesday Feb 14 #

11 AM

S & C 30:00 [2]
(rest day)

Stretching/Rolling 15:00 [0]

Tuesday Feb 13 #

5 PM

Run 52:44 [3] 8.87 km (5:57 / km) +102m 5:37 / km
ahr:184 max:199

HAPPY PANCAKE DAY EVERYONE :)

Warm Up

10 minute tempo - was going to do intervals but wasnt really feeling up to it so went with this instead. Felt alright whilst doing it which was good.

15 mins drills

8* strides

Cool Down
9 PM

Stretching/Rolling 15:00 [0]

Monday Feb 12 #

11 AM

Cross Training (Cycling) 50:26 [2]
rhr:129 slept:135.0 (rest day)

Nice and chill(y) ride out and about
12 PM

S & C 30:00 [2]

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