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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Apr 14:

activity # timemileskm+m
  Run7 5:25:06 36.06(9:01) 58.03(5:36) 254
  Orienteering2 44:15 5.25(8:26) 8.45(5:14) 4
  S & C1 35:00
  Total8 6:44:21 41.31 66.48 257
  [1-5]8 6:44:02

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MoTuWeThFrSaSu

Sunday Apr 14 #

9 AM

Run 1:05:16 intensity: (2:09 @1) + (45:29 @2) + (17:38 @3) 11.12 km (5:52 / km) +142m 5:31 / km
ahr:159 max:178

Saturday Apr 13 #

3 PM

Run warm up/down 16:38 intensity: (18 @0) + (1:37 @1) + (2:14 @2) + (12:29 @3) 3.15 km (5:16 / km) +19m 5:07 / km
ahr:165 max:174 shoes: New Balance Zante v4

Warm Up

Orienteering tempo 22:56 intensity: (3 @1) + (2:10 @2) + (1:19 @3) + (8:13 @4) + (11:11 @5) 4.75 km (4:49 / km) +1m 4:49 / km
ahr:189 max:199 shoes: New Balance Zante v4

2* sprintervals around Edge Hill Uni with Laura, Al and Freddie

Feeling pretty pooped on the first one probably after a day of travelling and only just eating but managed to pick it up on the second. Good training, happy days :)

Run 13:28 intensity: (9 @1) + (1:46 @2) + (11:33 @3) 2.36 km (5:43 / km)
ahr:169 max:177 shoes: New Balance Zante v4

Cool Down with Laura

Run 10:31 intensity: (1:50 @1) + (1:53 @2) + (6:48 @3) 1.88 km (5:37 / km)
ahr:164 max:172 shoes: New Balance Zante v4

Much plodding with AT

Friday Apr 12 #

5 PM

Run 29:17 intensity: (2:05 @1) + (11:42 @2) + (15:30 @3) 5.72 km (5:07 / km)
ahr:163 max:174 shoes: New Balance Zante v4

See ya later Italia :'(

Thursday Apr 11 #

3 PM

Run 10:48 intensity: (44 @1) + (6:31 @2) + (3:33 @3) 1.89 km (5:43 / km)
ahr:158 max:171 shoes: New Balance Zante v4

Orienteering 21:19 intensity: (15:49 @3) + (5:30 @4) 3.69 km (5:46 / km) +2m 5:45 / km
ahr:175 max:184 shoes: New Balance Zante v4

Bari had a nice old town to explore and what better way than a little orienteering course to take us to all the best parts?! Pretty slippy on all the tiles so just taking it steady but very good fun :)

Run 18:14 intensity: (21 @1) + (3:12 @2) + (14:41 @3) 3.0 km (6:05 / km) +9m 5:59 / km
ahr:168 max:173 shoes: New Balance Zante v4

Wednesday Apr 10 #

5 PM

Run 55:14 intensity: (37 @1) + (23:45 @2) + (30:52 @3) 10.08 km (5:29 / km)
ahr:164 max:174 shoes: New Balance Zante v4

Out and back along the coast. So many cool houses just dotted around near the sea! Started raining quite heavily but not complaining as was nice on the old sun burned face :)

Tuesday Apr 9 #

6 PM

Run warm up/down 16:08 intensity: (1 @0) + (2:02 @1) + (7:11 @2) + (6:54 @3) 2.85 km (5:40 / km) +14m 5:32 / km
ahr:157 max:176 shoes: New Balance Zante v4

To the track and some drills

Run intervals 23:59 intensity: (4:55 @1) + (3:29 @2) + (2:30 @3) + (12:07 @4) + (58 @5) 4.66 km (5:09 / km)
ahr:169 max:197 shoes: New Balance Zante v4

Mola de Bari provided a track for some speedy running:

6* 600m going every 4 mins. Starting with Laura so was very nice to have someone to chase, definetly made me push harder. Quite enjoyable :)

Run intervals 9:05 intensity: (33 @1) + (3:12 @2) + (2:19 @3) + (3:01 @4) 1.76 km (5:09 / km)
ahr:166 max:192 shoes: New Balance Zante v4

Stridesss

Run 21:26 intensity: (1:50 @1) + (18:41 @2) + (55 @3) 3.45 km (6:12 / km)
ahr:152 max:168 shoes: New Balance Zante v4

Cool Down scouting out all the ice cream shops by the sea :)

Monday Apr 8 #

3 PM

Run 35:02 intensity: (1:02 @1) + (28:36 @2) + (5:24 @3) 6.12 km (5:44 / km) +69m 5:25 / km
ahr:156 max:170 shoes: Inov8 TrailRoc 270

Do love a good sunny plod :)
4 PM

S & C 35:00 [1]

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