Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Apr 29, 2018:

activity	#	time	miles		km		+m
Orienteering	4	3:10:29	12.09	(15:46)	19.45	(9:48)	949	19 /	19c	100%
Run	5	2:57:17	18.67	(9:30)	30.05	(5:54)	519
Cross Training	2	1:05:21
S & C	2	45:00
Total	10	7:58:07	30.76		49.5		1468	19 /	19c	100%

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Sunday Apr 29, 2018 #

11 AM

Run warm up/down 17:43 [2] 2.57 km (6:54 / km) +122m 5:34 / km
ahr:169 max:187

Orienteering 1:01:06 [3] *** 8.16 km (7:29 / km) +309m 6:18 / km
ahr:178 max:194 spiked:14/14c

Wcoc Gallopen - High Rigg - Blue

12 PM

Run warm up/down 5:54 [2] 0.93 km (6:21 / km)
ahr:174 max:183

Saturday Apr 28, 2018 #

11 AM

Orienteering 1:03:00 [3] 5.73 km (11:00 / km) +286m 8:48 / km
ahr:135 max:165

NWJS Training - Jaws

Warm Up
2 'long' courses
2 short control picks
Cool Down

2 PM

Orienteering 51:16 [3] 4.4 km (11:39 / km) +247m 9:06 / km
ahr:151 max:178

NWJS Training - Hoggs earth/wood

Warm Up
2 courses
X and O game
Cool Down

Friday Apr 27, 2018 #

6 PM

Cross Training (Cycling) 35:21 [2]
ahr:135 max:176

A nice interesting ride... 14.76km, 201m

Got caught up in some road rage between two cars before id even got off the estate...then got stuck in a traffic jam behind a little lamb that had escaped...rode down into lorton and met a very nice old lost couple...back up the same way...back past the lamb who still hadnt found out how to get into the field...past a massive group of cyclists and back home

Thursday Apr 26, 2018 #

6 PM

Run warm up/down 13:04 [2] 2.17 km (6:01 / km) +43m 5:29 / km
ahr:139 max:147

Orienteering 15:07 [2] *** 1.16 km (13:02 / km) +107m 8:55 / km
ahr:122 max:144 spiked:5/5c

Wcoc Score - Holme Wood

Started off fine but my legs were very tired from yesterday so was really feeling it on the slippery slopes. Decided to bail and go for an easy jog

Run 35:30 [3] 5.3 km (6:42 / km) +127m 5:59 / km
ahr:143 max:157

Just nice and gentle along the top path and back

Wednesday Apr 25, 2018 #

5 PM

Run intervals 59:08 [4] 11.03 km (5:22 / km) +153m 5:01 / km
ahr:174 max:202

Warm Up

2* (800, 600, 400, 200, 100). Jog recovery

Wasn't feeling great so left going out quite late but actually felt so much better when I did. Was windy and wet at the start but cleared up and was quite nice and sunny. Legs feelng good and pushed all the way to the end.

Cool Down

C • Hmm 6

6 PM

S & C 20:00 [2]

Tuesday Apr 24, 2018 #

6 PM

Run 45:58 [3] 8.05 km (5:43 / km) +74m 5:28 / km
ahr:161 max:175

Just taking it nice and steady all on a soft surface, meant to be intervals today but decided I wanted another easier day so will do them tomorrow.

Heel of my foot a bit sore, think I bashed it on Sunday but fine on soft stuff with shoes on.

Monday Apr 23, 2018 #

Note

Exams this week so just having an easy one fitting in training where I can

5 PM

Cross Training (Spinning) 30:00 [2]
ahr:98 max:116

S & C 25:00 [2]

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