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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering11 7:04:32 31.51(13:28) 50.72(8:22) 1425
  Run11 3:51:00 21.32(10:50) 34.32(6:44) 717
  Total11 10:55:32 52.84(12:24) 85.03(7:43) 2142

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Sunday Feb 24 #

10 AM

Run warm up/down 14:56 intensity: (36 @1) + (8:23 @2) + (5:57 @3) 2.32 km (6:26 / km) +87m 5:25 / km
ahr:160 max:179

Warm Up

Orienteering 54:10 intensity: (55 @1) + (17:18 @2) + (33:53 @3) + (2:04 @4) 6.07 km (8:56 / km) +176m 7:48 / km
ahr:167 max:183

Birsemore SOL - Short Brown

Just plodding along nicely not pushing at all. Only one confusion with some rides but other than that nav was all good. Legs tired and ready for a rest

Run warm up/down 5:19 intensity: (1:21 @1) + (3:58 @2) 0.86 km (6:10 / km)
ahr:144 max:161

Cool Down

Saturday Feb 23 #

7 PM

Run warm up/down 16:25 intensity: (1:03 @1) + (12:53 @2) + (2:29 @3) 2.44 km (6:44 / km) +5m 6:40 / km
ahr:154 max:177

Warm Up

Orienteering race 56:52 intensity: (11 @1) + (2:36 @2) + (13:07 @3) + (39:46 @4) + (1:12 @5) 6.9 km (8:14 / km) +197m 7:13 / km
ahr:183 max:197

British Night Champs - Muir Of Dinnet- 1st

Very scrappy in a few places with a few time losses but just tried to take safe routes and follow the compass well which happened in most places. Bit of a mediocre run

Run warm up/down 15:56 intensity: (2:20 @1) + (13:36 @2) 2.26 km (7:03 / km)
ahr:148 max:164

Cool Down

Friday Feb 22 #

10 AM

Run 8:52 intensity: (30 @1) + (8:17 @2) + (5 @3) 1.25 km (7:06 / km) +14m 6:44 / km
ahr:153 max:167

Orienteering tempo 30:52 intensity: (31 @1) + (12:41 @2) + (6:30 @3) + (11:00 @4) + (10 @5) 4.11 km (7:31 / km) +95m 6:44 / km
ahr:171 max:195

Talent Squad- Faskally Relay 1st leg simulation

Run 7:13 intensity: (41 @1) + (40 @2) + (5:31 @3) + (21 @4) 0.79 km (9:12 / km) +14m 8:26 / km
ahr:167 max:185

1 PM

Run 7:49 intensity: (56 @1) + (5:48 @2) + (1:05 @3) 1.01 km (7:45 / km) +36m 6:34 / km
ahr:152 max:169

Orienteering 29:17 intensity: (39 @1) + (3:28 @2) + (20:52 @3) + (4:18 @4) 3.14 km (9:19 / km) +86m 8:12 / km
ahr:171 max:186

Talent Squad - Bonskied Middle

Run 7:22 intensity: (31 @1) + (5:19 @2) + (1:32 @3) 1.19 km (6:11 / km) +37m 5:21 / km
ahr:156 max:169

Thursday Feb 21 #

10 AM

Run warm up/down 12:28 intensity: (3:14 @1) + (9:13 @2) + (1 @3) 1.71 km (7:17 / km) +56m 6:16 / km
ahr:141 max:159

Orienteering 46:23 intensity: (1:43 @1) + (5:03 @2) + (21:52 @3) + (17:45 @4) 5.01 km (9:15 / km) +283m 7:13 / km
ahr:174 max:188

Talent Squad - Lin of Tummel Long

Run warm up/down 11:49 intensity: (1:44 @1) + (7:39 @2) + (2:26 @3) 1.99 km (5:56 / km) +43m 5:21 / km
ahr:153 max:172

Wednesday Feb 20 #

10 AM

Run warm up/down 19:04 intensity: (12:45 @1) + (6:04 @2) + (15 @3) 2.7 km (7:04 / km) +150m 5:32 / km
ahr:136 max:177

Orienteering 34:18 intensity: (25:57 @1) + (8:21 @2) 3.44 km (9:58 / km) +86m 8:52 / km
ahr:137 max:163

Talent Squad - Errochty Middle

Bit scrappy at the start but got much better after 3 then the rest of the course was fine. Just taking it easy, also forgot HR strap

Run warm up/down 2:29 intensity: (25 @1) + (2:04 @2) 0.37 km (6:46 / km)
ahr:142 max:159

1 PM

Run warm up/down 18:51 intensity: (1:06 @1) + (11:55 @2) + (5:50 @3) 2.59 km (7:17 / km) +136m 5:46 / km
ahr:156 max:171

Orienteering 41:50 intensity: (3:07 @1) + (10:39 @2) + (21:36 @3) + (6:28 @4) 3.74 km (11:11 / km) +118m 9:40 / km
ahr:167 max:185

Talent Squad - Errochty Middle

Tougher part of the area than this morning - more difficult fine navigation and more undergrowth. Made mistakes on a few controls for different reasons, distance judgement, being slightly put off by people around but some good bits aswell

Run warm up/down 2:53 intensity: (23 @1) + (2:30 @2) 0.49 km (5:50 / km)
ahr:146 max:159

Tuesday Feb 19 #

10 AM

Run warm up/down 21:30 intensity: (9:04 @1) + (12:26 @2) 3.26 km (6:36 / km) +25m 6:22 / km
ahr:141 max:164

Warm Up - jog and drills

Orienteering tempo 15:19 intensity: (16 @1) + (7 @2) + (1:27 @3) + (13:29 @4) 3.5 km (4:23 / km)
ahr:185 max:193 shoes: New Balance Zante v4

Talent Squad - North Muirton Sprint

Taking this at tempo/race pace, slight hesitation at the start trying to not get caught in the dead ends but then the rest was good

Run warm up/down 13:56 intensity: (3:08 @1) + (10:48 @2) 2.23 km (6:15 / km)
ahr:145 max:162

1 PM

Run warm up/down 8:33 intensity: (2:19 @1) + (4:56 @2) + (1:18 @3) 1.09 km (7:50 / km) +55m 6:16 / km
ahr:146 max:169

Orienteering tempo 26:50 intensity: (5:37 @3) + (21:13 @4) 4.32 km (6:13 / km) +132m 5:24 / km
ahr:183 max:194

Talent Squad - Kinoull Relay

Leg 2/3 relay simulation, again taking this at a good tempo pace, all was good up till the second last control where just ended up too far down the hill

Run warm up/down 10:01 intensity: (1:07 @1) + (8:48 @2) + (6 @3) 1.5 km (6:41 / km)
ahr:150 max:165

Monday Feb 18 #

10 AM

Run warm up/down 7:20 intensity: (34 @1) + (6:12 @2) + (34 @3) 1.51 km (4:52 / km) +18m 4:36 / km
ahr:150 max:177

Orienteering 45:46 intensity: (14 @1) + (5:18 @2) + (29:14 @3) + (10:57 @4) + (3 @5) 5.58 km (8:12 / km) +163m 7:09 / km
ahr:168 max:189

Talent Squad - Dunalastair Long

Just taking it easy, good fun and pretty clean

Run warm up/down 4:40 intensity: (15 @2) + (3:06 @3) + (1:19 @4) 0.75 km (6:15 / km)
ahr:176 max:185

1 PM

Run warm up/down 7:40 intensity: (28 @1) + (7:12 @2) 1.13 km (6:49 / km) +16m 6:22 / km
ahr:154 max:164

Orienteering 42:55 intensity: (18 @1) + (3:22 @2) + (20:20 @3) + (18:55 @4) 4.91 km (8:45 / km) +89m 8:01 / km
ahr:175 max:191

Talent Squad - Dunalastair Middle

Again not fully pushing, bit more scrappy in the green some good stuff to take away

Run warm up/down 5:54 intensity: (8 @1) + (1:27 @2) + (4:19 @3) 0.9 km (6:35 / km) +27m 5:44 / km
ahr:166 max:175

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