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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 17:

activity # timemileskm+m
  Run7 5:57:57 36.6(9:47) 58.9(6:05) 1002
  S & C3 2:15:00
  Orienteering2 1:21:23 5.52(14:45) 8.88(9:10) 341
  Cross Training1 30:02
  Total10 10:04:22 42.11 67.78 1343

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MoTuWeThFrSaSu

Sunday Nov 17 #

3 PM

Run 1:29:09 intensity: (8:21 @1) + (54:38 @2) + (21:23 @3) + (4:47 @4) 12.88 km (6:55 / km) +350m 6:06 / km
ahr:159 max:186 shoes: Inov8 TrailRoc 270

Sunset seat

Saturday Nov 16 #

12 PM

Run warm up/down 19:29 intensity: (2:37 @1) + (9:30 @2) + (5:57 @3) + (1:25 @4) 3.17 km (6:09 / km) +77m 5:29 / km
ahr:157 max:184 shoes: VJ Irocks

Warm Up

Run race 20:05 intensity: (8 @1) + (6 @2) + (9 @3) + (5:09 @4) + (14:33 @5) 4.64 km (4:20 / km) +92m 3:56 / km
ahr:195 max:204 shoes: VJ Irocks

Braids XC

Run 13:41 intensity: (1:17 @1) + (6:08 @2) + (2:55 @3) + (3:18 @4) + (3 @5) 2.36 km (5:48 / km)
ahr:164 max:195 shoes: VJ Irocks

6* 30 secs

Run 10:24 intensity: (26 @1) + (4:38 @2) + (5:00 @3) + (20 @4) 1.54 km (6:45 / km) +52m 5:47 / km
ahr:167 max:186 shoes: VJ Irocks

Cool Down

Friday Nov 15 #

5 PM

Cross Training 30:02 intensity: (28:41 @1) + (1:21 @2)
ahr:128 max:143

Spinning

S & C 15:00 [1]

Coring

Thursday Nov 14 #

1 PM

S & C 1:00:00 [1]

5 PM

Run warm up/down 14:41 intensity: (4:09 @1) + (7:14 @2) + (1:30 @3) + (1:48 @4) 2.05 km (7:11 / km) +88m 5:54 / km
ahr:150 max:190

Warm Up to Whinny

Orienteering 41:59 intensity: (6:00 @1) + (22:37 @2) + (12:24 @3) + (58 @4) 4.52 km (9:18 / km) +102m 8:21 / km
ahr:157 max:182

Bit of night O training on Whinny - Windows, Corridor, Contours

Run hills 8:05 intensity: (1:42 @1) + (3:04 @2) + (1:14 @3) + (2:05 @4) 1.01 km (8:01 / km) +82m 5:42 / km
ahr:158 max:189

5* 30 secs hill sprints

Run warm up/down 20:36 intensity: (6:46 @1) + (9:55 @2) + (3:19 @3) + (36 @4) 3.06 km (6:44 / km) +53m 6:12 / km
ahr:150 max:182

Cool Down back home

Wednesday Nov 13 #

7 AM

Run 29:27 intensity: (1:21 @1) + (7:34 @2) + (20:32 @3) 5.19 km (5:40 / km) +10m 5:37 / km
ahr:163 max:170 shoes: Inov8 TrailRoc 270

6 PM

Run warm up/down 12:15 intensity: (6:16 @1) + (5:59 @2) 1.96 km (6:14 / km) +16m 6:00 / km
ahr:136 max:157 shoes: VJ Irocks

Cool Down

Orienteering 39:24 intensity: (11 @1) + (3:38 @2) + (24:32 @3) + (11:03 @4) 4.36 km (9:02 / km) +239m 7:05 / km
ahr:171 max:184 shoes: VJ Irocks

FVO Night O - Abbey Craig

Lots of fun just enjoying a bit of night O

Run warm up/down 16:32 intensity: (4:00 @1) + (7:35 @2) + (4:25 @3) + (32 @4) 2.12 km (7:47 / km) +104m 6:15 / km
ahr:156 max:181 shoes: VJ Irocks

Up to the monument

Tuesday Nov 12 #

5 PM

Run warm up/down 16:02 intensity: (3:59 @1) + (10:50 @2) + (1:13 @3) 2.91 km (5:30 / km)
ahr:149 max:174

Warming up and drills

Run intervals 34:06 intensity: (1:08 @1) + (2:11 @2) + (1:31 @3) + (16:36 @4) + (12:40 @5) 7.16 km (4:46 / km)
ahr:188 max:202

EUOC Intervals - 5*6 mins [1 min]

Legs feeling pretty heavy to begin with but loosened off after a couple of reps so was faster by the last rep. All good fun and not too muddy :)

Run 4:03 intensity: (11 @1) + (29 @2) + (2:48 @3) + (35 @4) 0.71 km (5:41 / km)
ahr:170 max:185

Striding

Run warm up/down 17:54 intensity: (48 @1) + (11:23 @2) + (5:43 @3) 2.56 km (7:00 / km) +46m 6:25 / km
ahr:160 max:177

Cool Down

Monday Nov 11 #

1 PM

S & C 1:00:00 [1]

5 PM

Run 31:28 intensity: (2:44 @1) + (13:18 @2) + (15:26 @3) 5.58 km (5:38 / km) +32m 5:29 / km
ahr:160 max:173 shoes: Inov8 TrailRoc 270

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