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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  Run6 4:19:37 26.42(9:50) 42.52(6:06) 553
  Orienteering4 3:37:29 17.89(12:09) 28.79(7:33) 465
  S & C3 2:15:00
  Cross Training1 30:02
  Total10 10:42:08 44.31 71.31 1018

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MoTuWeThFrSaSu

Sunday Nov 24, 2019 #

10 AM

Run warm up/down 9:24 intensity: (1:52 @1) + (7:32 @2) 1.12 km (8:24 / km) +49m 6:54 / km
ahr:147 max:166 shoes: VJ Irocks

Warm Up

Orienteering 1:10:40 intensity: (1:42 @1) + (24:08 @2) + (37:05 @3) + (7:45 @4) 9.46 km (7:28 / km) +185m 6:48 / km
ahr:168 max:190 shoes: VJ Irocks

LOC Galoppen - Bethercar Moor Brown

Ran on a 1:15 map for the first time in a while so took the first one to get into it but was alright after that. Quite enjoyed it

Run warm up/down 4:18 intensity: (2:12 @1) + (2:06 @2) 0.67 km (6:27 / km) +12m 5:56 / km
ahr:135 max:164 shoes: VJ Irocks

Cool Down + about 500m

Saturday Nov 23, 2019 #

10 AM

Run warm up/down 7:33 intensity: (5:37 @1) + (1:56 @2) 1.01 km (7:28 / km)
ahr:133 max:157 shoes: VJ Irocks

Warm Up

Run 3:36 intensity: (3:16 @1) + (20 @2) 0.33 km (10:59 / km) +2m 10:40 / km
ahr:127 max:142 shoes: VJ Irocks

Orienteering 28:34 intensity: (26:09 @1) + (2:25 @2) 3.02 km (9:27 / km) +2m 9:25 / km
ahr:133 max:145 shoes: VJ Irocks

Esthwaite Intake - Compass on contour only map

Orienteering 13:49 intensity: (12:15 @1) + (1:34 @2) 1.4 km (9:52 / km) +24m 9:04 / km
ahr:135 max:149 shoes: VJ Irocks

Esthwaite Intake - Forest Course

Orienteering 12:07 intensity: (11:23 @1) + (44 @2) 1.2 km (10:08 / km) +2m 10:04 / km
ahr:133 max:148 shoes: VJ Irocks

Esthwaite Intake - Short compass

Run warm up/down 4:03 [1] 0.68 km (5:56 / km)
ahr:126 max:139 shoes: VJ Irocks

Cool Down
1 PM

Orienteering 16:58 intensity: (11:37 @1) + (3:08 @2) + (1:08 @3) + (1:05 @4) 1.59 km (10:42 / km) +84m 8:28 / km
ahr:135 max:187 shoes: VJ Irocks

Haverthwaite Heights - Slopes

Orienteering 17:55 intensity: (1:03 @1) + (8:40 @2) + (6:52 @3) + (1:20 @4) 1.76 km (10:09 / km) +62m 8:38 / km
ahr:163 max:186 shoes: VJ Irocks

Haverthwaite Heights - Long Short

Orienteering 14:13 intensity: (55 @1) + (10:22 @2) + (2:56 @3) 1.16 km (12:15 / km) +55m 9:54 / km
ahr:157 max:177 shoes: VJ Irocks

Haverthwaite Heights - Control Pick Contour only

Friday Nov 22, 2019 #

10 AM

Cross Training 30:02 [1]
ahr:110 max:123

S & C 15:00 [1]

Thursday Nov 21, 2019 #

7 AM

S & C 1:00:00 [1]

7 PM

Run warm up/down 19:36 intensity: (25 @1) + (10:05 @2) + (7:56 @3) + (1:10 @4) 3.49 km (5:37 / km) +72m 5:06 / km
ahr:163 max:182 shoes: New Balance Zante v4

Warm Up

Orienteering 43:13 intensity: (13 @1) + (7:17 @2) + (15:17 @3) + (15:14 @4) + (5:12 @5) 9.19 km (4:42 / km) +51m 4:34 / km
ahr:193 max:200 shoes: New Balance Zante v4

FTWN - Gracemount

Got a bit confused with counting at one point...20 -> 24

Run warm up/down 19:02 intensity: (31 @1) + (13:20 @2) + (5:11 @3) 3.33 km (5:43 / km) +14m 5:36 / km
ahr:162 max:179 shoes: New Balance Zante v4

Cool Down

Wednesday Nov 20, 2019 #

2 PM

Run 1:20:02 intensity: (16:52 @1) + (44:48 @2) + (14:22 @3) + (4:00 @4) 12.17 km (6:35 / km) +331m 5:47 / km
ahr:154 max:189 shoes: Inov8 TrailRoc 270

Bit of seat action with Taz then finished off with a meadows lap

Tuesday Nov 19, 2019 #

5 PM

Run warm up/down 21:55 intensity: (7:24 @1) + (14:31 @2) 3.37 km (6:31 / km)
ahr:143 max:166

Warm Up

Run intervals 38:02 intensity: (4:23 @1) + (1:46 @2) + (1:46 @3) + (21:06 @4) + (9:01 @5) 7.68 km (4:57 / km)
ahr:181 max:202

EUOC Intervals ~ 4* 8 mins [2 mins]

Good conditions tonight so not slipping and sliding everywhere. Started a bit slower and picked up the pace throughout. Not feeling too bad.

Run intervals 3:25 intensity: (11 @1) + (54 @2) + (2:07 @3) + (13 @4) 0.57 km (6:00 / km)
ahr:168 max:182

6* strides

Run warm up/down 16:53 intensity: (22 @1) + (12:09 @2) + (4:16 @3) + (6 @4) 2.54 km (6:38 / km) +46m 6:06 / km
ahr:160 max:180

Cool Down plodddd

Monday Nov 18, 2019 #

1 PM

S & C 1:00:00 [1]

5 PM

Run 31:48 intensity: (1:54 @1) + (29:54 @2) 5.57 km (5:43 / km) +28m 5:34 / km
ahr:155 max:165 shoes: Inov8 TrailRoc 270

Easy Monday meadows

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