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Training Log Archive: Niamhunter

In the 7 days ending Mar 10:

activity # timemileskm+m
  Run8 4:35:06 28.69(9:35) 46.17(5:58) 508
  S & C3 1:40:00
  Orienteering2 1:09:38 5.95(11:42) 9.58(7:16) 246
  Cross Training1 30:23
  Total10 7:55:07 34.64 55.75 754
  [1-5]10 7:55:02

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MoTuWeThFrSaSu

Sunday Mar 10 #

12 PM

Run warm up/down 21:55 intensity: (13:45 @1) + (7:23 @2) + (47 @3) 3.02 km (7:15 / km) +53m 6:40 / km
ahr:139 max:170

Warm Up

Orienteering race 44:08 intensity: (11:14 @3) + (25:57 @4) + (6:57 @5) 5.31 km (8:18 / km) +166m 7:11 / km
ahr:178 max:197

Northern Champs Warncliffe - 4th

Not the best performance today, should've been better. Towards the end just not getting the distance judgement right meant time losses. Anyway some good bits but just got to pick out the bad sections and work on them for next time. Also ended up with a right puffy knee thanks to a kind rock.

Run warm up/down 10:01 intensity: (22 @1) + (4:56 @2) + (4:43 @3) 1.58 km (6:20 / km)
ahr:163 max:175

Cool Down

Saturday Mar 9 #

10 AM

Run 40:03 intensity: (36 @1) + (38:09 @2) + (1:18 @3) 6.89 km (5:49 / km) +72m 5:31 / km
ahr:155 max:166 shoes: Inov8 TrailRoc 270

Super easy round 4 lane ends loop, not enjoying he rain :(

Friday Mar 8 #

5 PM

Run 5:36 intensity: (5 @0) + (5:22 @1) + (9 @2) 0.91 km (6:08 / km)
ahr:131 max:141

Jogging to the gym because it was raining and it was faster than walking

Cross Training (Spinning) 30:23 [1]
ahr:105 max:120

S & C 25:00 [1]

6 PM

Run 5:08 intensity: (2:23 @1) + (2:28 @2) + (17 @3) 0.79 km (6:32 / km) +11m 6:06 / km
ahr:142 max:161

Thursday Mar 7 #

5 PM

Run warm up/down 16:52 intensity: (2:57 @1) + (13:49 @2) + (6 @3) 2.78 km (6:04 / km) +36m 5:42 / km
ahr:147 max:165 shoes: Inov8 TrailRoc 270

Orienteering 25:30 intensity: (1:01 @1) + (4:51 @2) + (19:38 @3) 4.27 km (5:59 / km) +80m 5:28 / km
ahr:168 max:179 shoes: Inov8 TrailRoc 270

WCOC 'Sprint O'

Just chilling round the junior course, trying to keep planning ahead and have good control flow. Good practice even if not going very fast

Run 18:57 intensity: (1:04 @1) + (12:29 @2) + (4:13 @3) + (1:11 @4) 3.12 km (6:05 / km) +23m 5:52 / km
ahr:159 max:185 shoes: Inov8 TrailRoc 270

5* Strides

Cool Down

Wednesday Mar 6 #

3 PM

Run 1:00:35 intensity: (3:05 @1) + (23:41 @2) + (33:49 @3) 10.6 km (5:43 / km) +169m 5:18 / km
ahr:162 max:173

Muddy, muddy, muddy. Easy round Slate Fell and the river
4 PM

S & C 40:00 [1]

More core than anything

Tuesday Mar 5 #

5 PM

Run warm up/down 17:26 intensity: (3:35 @1) + (13:21 @2) + (30 @3) 2.93 km (5:57 / km)
ahr:147 max:166 shoes: New Balance Zante v4

Warm Up

Run intervals 31:42 intensity: (4:04 @1) + (6:37 @2) + (3:28 @3) + (15:35 @4) + (1:58 @5) 5.97 km (5:19 / km) +8m 5:17 / km
ahr:173 max:197 shoes: New Balance Zante v4

4* 1 km [2 mins]

5* 30 secs strides

Legs feeling a bit heavy after the weekend and with racing next weekend didn't want to tire them out too much so just stuck to 4 kms. Felt good and was pushing better than last week though

Run warm up/down 16:48 intensity: (11:53 @2) + (4:55 @3) 2.65 km (6:20 / km) +25m 6:03 / km
ahr:162 max:179 shoes: New Balance Zante v4

Cool Down

Monday Mar 4 #

3 PM

Run 30:03 intensity: (9:19 @1) + (20:44 @2) 4.93 km (6:06 / km) +110m 5:29 / km
ahr:142 max:153

Nice and easy recovery, legs feeling good but the weather was extremely nasty, slipping and sliding all over the place :(
4 PM

S & C 35:00 [1]

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