Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Mar 25, 2018:

activity	#	time	miles		km		+m
Run	8	3:13:10	21.61	(8:56)	34.78	(5:33)	502
Orienteering	3	1:23:21	6.97	(11:58)	11.21	(7:26)	389	60 /	67c	89%
S & C	2	1:00:00
Cross Training	1	30:00
Running Drills	1	12:56	0.68	(19:06)	1.09	(11:52)
Total	10	6:19:27	29.25		47.08		891	60 /	67c	89%

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Sunday Mar 25, 2018 #

12 PM

Run warm up/down 14:54 [2] 2.18 km (6:50 / km) +31m 6:23 / km
ahr:136 max:170

Orienteering 46:11 [3] **** 6.11 km (7:34 / km) +188m 6:33 / km
ahr:152 max:177 spiked:15/16c

Scottish Spring Long - Auchingarrich

Pretty good run, felt good and nav was all clean apart from one little mistake where I was only about 5m from the control but didn't see it, only about 30 seconds lost there though.

1 PM

Run warm up/down 14:06 [2] 2.14 km (6:35 / km) +53m 5:52 / km
ahr:162 max:178

Saturday Mar 24, 2018 #

2 PM

Run warm up/down 11:11 [2] 1.8 km (6:13 / km) +15m 5:58 / km
ahr:168 max:177

3 PM

Orienteering 13:31 [4] *** 3.0 km (4:30 / km) +79m 3:59 / km
ahr:171 max:180 spiked:24/24c

Scottish Spring Sprint

Good smooth nav, planning ahead and flowing well so no mistakes just one slightly dodgy routechoice but wasn't too bad. Felt pretty good.

Run warm up/down 11:32 [2] 1.99 km (5:48 / km) +44m 5:13 / km
ahr:173 max:180

Friday Mar 23, 2018 #

Note
(rest day)

Thursday Mar 22, 2018 #

6 PM

Run warm up/down 15:22 [2] 2.58 km (5:57 / km) +63m 5:18 / km
ahr:124 max:130

Orienteering 23:39 [3] *** 2.1 km (11:16 / km) +122m 8:44 / km
ahr:135 max:181 spiked:21/27c

Wcoc Orienteering Powter How

Was a bit of a forest sprint, had good flow through the controls just needed to stay on my compass a bit better

Run warm up/down 15:43 [2] 2.69 km (5:51 / km) +42m 5:25 / km
ahr:153 max:161

Wednesday Mar 21, 2018 #

1 PM

Run 38:19 [3] 8.02 km (4:47 / km) +76m 4:34 / km
ahr:127 max:137

4 lanes end and the river. Everything feeling good :)

2 PM

Running Drills 12:56 [2] 1.09 km (11:52 / km)
ahr:122 max:135

6 PM

S & C 30:00 [2]

Tuesday Mar 20, 2018 #

5 PM

Run intervals 57:54 [4] 10.64 km (5:27 / km) +154m 5:04 / km
ahr:128 max:156

Warm Up

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

Along the greenway. Times were quicker than the last time I did 600s which is nice to see. Was feeling quite tired at the start but was fine once I got going.

Cool Down

Monday Mar 19, 2018 #

Run 14:09 [2] 2.74 km (5:10 / km) +24m 4:57 / km
ahr:130 max:138

To and from the gym

Cross Training (Spinning) 30:00 [1]

S & C 30:00 [2]

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