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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Apr 21:

activity # timemileskm+m
  Run8 3:25:29 20.87(9:51) 33.58(6:07) 156
  Orienteering4 2:25:06 13.79(10:31) 22.2(6:32) 400
  S & C1 30:00
  Total9 6:20:35 34.66 55.78 555
  [1-5]9 6:20:32

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MoTuWeThFrSaSu

Sunday Apr 21 #

12 PM

Run 14:28 intensity: (11:37 @1) + (2:20 @2) + (31 @3) 2.0 km (7:14 / km) +25m 6:48 / km
ahr:137 max:176

Orienteering race 58:37 intensity: (6:43 @2) + (7:01 @3) + (44:14 @4) + (39 @5) 9.58 km (6:07 / km) +161m 5:39 / km
ahr:183 max:203

Run 13:34 intensity: (11 @1) + (1:37 @2) + (11:21 @3) + (25 @4) 2.0 km (6:46 / km) +31m 6:17 / km
ahr:169 max:184

Saturday Apr 20 #

7 AM

Run 10:08 intensity: (18 @1) + (8:21 @2) + (1:29 @3) 1.64 km (6:11 / km)
ahr:156 max:171

12 PM

Run 21:07 intensity: (6:18 @1) + (14:49 @2) 3.13 km (6:44 / km)
ahr:142 max:161

Orienteering race 26:59 intensity: (54 @1) + (4:09 @2) + (5:20 @3) + (12:12 @4) + (4:24 @5) 4.04 km (6:40 / km) +32m 6:25 / km
ahr:179 max:200

Run 15:03 intensity: (17 @1) + (3:39 @2) + (9:23 @3) + (1:44 @4) 2.3 km (6:32 / km) +3m 6:30 / km
ahr:170 max:184

Friday Apr 19 #

7 AM

Run 10:56 intensity: (20 @1) + (6:49 @2) + (3:47 @3) 2.0 km (5:28 / km)
ahr:156 max:169

1 PM

Run 21:01 intensity: (7:44 @1) + (10:11 @2) + (3:05 @3) + (1 @4) 3.03 km (6:57 / km) +3m 6:55 / km
ahr:149 max:180

Orienteering race 17:35 [5] 3.8 km (4:38 / km)
ahr:182 max:202

Run 15:01 intensity: (29 @1) + (9:49 @2) + (4:43 @3) 2.24 km (6:42 / km)
ahr:161 max:170

Thursday Apr 18 #

Note
(rest day)

Wednesday Apr 17 #

6 PM

Run 7:06 [2] 1.17 km (6:05 / km) +34m 5:19 / km
ahr:111 max:117

Orienteering 41:55 [3] 4.78 km (8:47 / km) +207m 7:13 / km
ahr:150 max:172

Run 2:03 [2] 0.28 km (7:12 / km)
ahr:173 max:185

Tuesday Apr 16 #

5 PM

Run 50:00 intensity: (20:00 @2) + (15:00 @3) + (15:00 @4) 9.5 km (5:16 / km)

Forgot my watch :( so this is what we did roughly

10 min warm up

10 mins drills

2* Sprintervals around a Whitehaven estate, not pushing too much just enough to replicate planning/looking at the map in race situation

On the track: 2* 300m, 2* 200m - nice and controlled just getting the legs turning

10 min cool down

Monday Apr 15 #

4 PM

Run 25:02 intensity: (3 @0) + (23 @1) + (21:00 @2) + (3:36 @3) 4.28 km (5:51 / km) +60m 5:28 / km
ahr:156 max:171

5 PM

S & C 30:00 [1]

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