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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Mar 24:

activity # timemileskm+m
  Run7 4:11:42 26.38(9:32) 42.46(5:56) 422
  S & C3 1:50:00
  Orienteering3 1:10:02 7.74(9:03) 12.45(5:37) 157
  Total10 7:11:44 34.12 54.91 579

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MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

Run 19:25 intensity: (2:09 @1) + (17:11 @2) + (5 @3) 2.5 km (7:46 / km) +105m 6:25 / km
ahr:146 max:170

Orienteering race 30:34 intensity: (4:27 @3) + (25:53 @4) + (14 @5) 4.64 km (6:35 / km) +71m 6:07 / km
ahr:159 max:174

Hampsfell Middle Selection Race

...not good :(

Run 15:56 intensity: (2:11 @1) + (12:16 @2) + (1:25 @3) + (4 @4) 2.4 km (6:38 / km)
ahr:154 max:186

Saturday Mar 23 #

8 AM

Run 10:00 intensity: (40 @1) + (7:43 @2) + (1:37 @3) 1.77 km (5:39 / km)
ahr:154 max:169 shoes: New Balance Zante v4

3 PM

Run 20:39 intensity: (1:07 @1) + (18:18 @2) + (1:14 @3) 3.22 km (6:25 / km) +58m 5:53 / km
ahr:156 max:177 shoes: Inov8 TrailRoc 270

Orienteering race 14:23 intensity: (10:00 @4) + (4:23 @5) 3.05 km (4:43 / km) +12m 4:38 / km
ahr:164 max:184 shoes: Inov8 TrailRoc 270

Lancaster Uni Selection Race

Run 12:15 intensity: (21 @1) + (6:08 @2) + (5:46 @3) 2.0 km (6:07 / km)
ahr:162 max:173 shoes: Inov8 TrailRoc 270

Friday Mar 22 #

S & C 30:00 [1]
(rest day)

Thursday Mar 21 #

5 PM

Run warm up/down 15:35 intensity: (1:41 @1) + (11:47 @2) + (2:07 @3) 2.58 km (6:03 / km) +28m 5:44 / km
ahr:153 max:171 shoes: Inov8 TrailRoc 270

Warm Up

Orienteering 25:05 intensity: (13 @1) + (5:12 @2) + (15:56 @3) + (3:44 @4) 4.76 km (5:16 / km) +74m 4:53 / km
ahr:168 max:179 shoes: Inov8 TrailRoc 270

WCOC Orienteering - Keswick

Just very nice and easy, keeping on top of planning ahead

Run 12:43 intensity: (1:22 @1) + (4:58 @2) + (5:10 @3) + (1:13 @4) 2.04 km (6:14 / km) +24m 5:54 / km
ahr:161 max:186 shoes: Inov8 TrailRoc 270

4* Strides

Cool Down

Wednesday Mar 20 #

3 PM

Run 52:28 intensity: (1:52 @1) + (32:50 @2) + (17:46 @3) 9.19 km (5:42 / km) +90m 5:26 / km
ahr:159 max:171 shoes: Inov8 TrailRoc 270

5 PM

S & C 50:00 [1]

Tuesday Mar 19 #

5 PM

Run warm up/down 15:42 intensity: (2:10 @1) + (12:38 @2) + (54 @3) 2.72 km (5:46 / km)
ahr:150 max:169 shoes: New Balance Zante v4

Warm Up

Run intervals 27:51 intensity: (5:57 @1) + (1:21 @2) + (2:05 @3) + (16:38 @4) + (1:50 @5) 5.52 km (5:03 / km) +16m 4:59 / km
ahr:171 max:197 shoes: New Balance Zante v4

5* 1km [2 min]

With dad tonight which was nice having some company :) On the cycle path which was a bit wet and so a bit slippy. Not pushing as hard this week bit just keeping consistent. Was good

Run intervals 4:40 intensity: (39 @1) + (1:21 @2) + (1:18 @3) + (1:22 @4) 0.6 km (7:45 / km)
ahr:164 max:187 shoes: New Balance Zante v4

4* 100m strides

Run warm up/down 15:55 intensity: (2:48 @2) + (13:07 @3) 2.76 km (5:46 / km) +26m 5:31 / km
ahr:170 max:179 shoes: New Balance Zante v4

Cool Down

Monday Mar 18 #

4 PM

Run 28:33 intensity: (5:00 @1) + (20:00 @2) + (3:33 @3) 5.15 km (5:33 / km) +76m 5:10 / km
ahr:154 max:166 shoes: New Balance Zante v4

Recovery round the streets
5 PM

S & C 30:00 [1]

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