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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Dec 1:

activity # timemileskm+m
  Run9 6:24:00 42.53(9:02) 68.44(5:37) 572
  S & C2 2:00:00
  Orienteering1 40:37 4.4(9:14) 7.08(5:44) 155
  Total11 9:04:37 46.93 75.52 727

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Sunday Dec 1 #

10 AM

Run 1:19:27 intensity: (18 @1) + (53:15 @2) + (25:54 @3) 14.46 km (5:30 / km) +141m 5:14 / km
ahr:164 max:178 shoes: NB Hierro V4

Lovely frosty run round Derwent Water with Dad, very much enjoyed myself! Also trying out some new shoes which were very nice :)

Saturday Nov 30 #

12 PM

Run warm up/down 12:01 intensity: (2:36 @1) + (4:24 @2) + (4:44 @3) + (17 @4) 2.14 km (5:37 / km)
ahr:154 max:186 shoes: VJ Irocks

Warm Up
1 PM

Run tempo 33:19 intensity: (4 @1) + (12 @2) + (12 @3) + (10:37 @4) + (22:14 @5) 7.2 km (4:38 / km) +92m 4:21 / km
ahr:195 max:201 shoes: VJ Irocks

Keswick XC - 9th
Not feeling the best, think i set off a bit too fast just getting pushed along with the other girls so slowed a bit. Also got a stitch on the last lap :( Still enjoyed it though :)

Run intervals 11:44 intensity: (32 @1) + (5:19 @2) + (2:42 @3) + (3:11 @4) 1.98 km (5:56 / km)
ahr:167 max:194 shoes: VJ Irocks

6* 30 seconds [1.30 jogging]
2 PM

Run warm up/down 10:16 intensity: (25 @1) + (6:10 @2) + (3:33 @3) + (8 @4) 1.73 km (5:56 / km) +4m 5:52 / km
ahr:165 max:184 shoes: VJ Irocks

Cool Down

Thursday Nov 28 #

7 AM

S & C 1:00:00 [1]

New session, lots to fit in...didn't quite manage it today
12 PM

Run 36:26 intensity: (1:58 @1) + (27:24 @2) + (7:04 @3) 6.37 km (5:43 / km) +92m 5:20 / km
ahr:158 max:176 shoes: Inov8 TrailRoc 270

Run hills 10:43 intensity: (4:38 @1) + (2:05 @2) + (1:21 @3) + (2:39 @4) 0.97 km (11:06 / km) +95m 7:27 / km
ahr:148 max:188 shoes: Inov8 TrailRoc 270

6* 30 second hills

Run 22:34 intensity: (49 @1) + (16:28 @2) + (5:17 @3) 4.12 km (5:29 / km) +27m 5:19 / km
ahr:161 max:174 shoes: Inov8 TrailRoc 270

Wednesday Nov 27 #

8 AM

Run 30:33 intensity: (1:57 @1) + (11:02 @2) + (17:34 @3) 5.63 km (5:26 / km) +38m 5:15 / km
ahr:163 max:176 shoes: Inov8 TrailRoc 270

6 PM

Run warm up/down 12:41 intensity: (2:50 @1) + (9:01 @2) + (50 @3) 2.08 km (6:07 / km) +16m 5:53 / km
ahr:147 max:177 shoes: VJ Irocks

Warm Up

Orienteering 40:37 intensity: (15 @1) + (9 @2) + (7:33 @3) + (32:04 @4) + (36 @5) 7.08 km (5:44 / km) +155m 5:10 / km
ahr:183 max:198 shoes: VJ Irocks

FVO Night O - Stirling Uni and the Hermitage.

Quite enjoyed it and felt I was orienteering quite well. Running quite a bit with a swiss girl so was nice to be able to judge my routes etc whilst running.

Run warm up/down 14:59 intensity: (59 @1) + (13:25 @2) + (35 @3) 2.45 km (6:07 / km) +22m 5:51 / km
ahr:155 max:173 shoes: VJ Irocks

Cool Down

Tuesday Nov 26 #

5 PM

Run warm up/down 20:35 intensity: (7:07 @1) + (11:58 @2) + (1:30 @3) 3.26 km (6:19 / km)
ahr:145 max:174

Warm Up

Run intervals 34:04 intensity: (2:40 @1) + (1:14 @2) + (57 @3) + (10:05 @4) + (19:08 @5) 6.99 km (4:53 / km)
ahr:187 max:202

EUOC Intervals ~ 3* 10 mins [2 mins]

Muddy, running by myself and slightly tired legs meant for a pretty tough session but got through it alright and did manage to get slightly quicker on each rep.

Run intervals 6:50 intensity: (25 @1) + (5:39 @2) + (46 @3) 0.91 km (7:32 / km) +1m 7:29 / km
ahr:155 max:174

Striding

Run warm up/down 17:05 intensity: (17 @1) + (10:36 @2) + (4:54 @3) + (1:18 @4) 2.58 km (6:37 / km) +46m 6:05 / km
ahr:162 max:182

Cool Down

Monday Nov 25 #

8 AM

Run 30:43 intensity: (1:47 @1) + (27:21 @2) + (1:35 @3) 5.6 km (5:29 / km)
ahr:157 max:171 shoes: Inov8 TrailRoc 270

Lovely bit of morning meadows
1 PM

S & C 1:00:00 [1]

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