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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Jan 19:

activity # timemileskm+m
  Run13 5:34:52 35.98(9:18) 57.9(5:47) 585
  Orienteering3 2:28:49 8.1(18:22) 13.04(11:25) 615
  S & C3 1:45:00
  Cross Training1 30:02
  Total13 10:18:43 44.08 70.94 1201
  [1-5]13 9:48:41

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MoTuWeThFrSaSu

Sunday Jan 19 #

11 AM

Run warm up/down 8:53 intensity: (2 @0) + (1:04 @1) + (5:26 @2) + (2:21 @3) 1.46 km (6:05 / km)
ahr:156 max:178 shoes: VJ Irocks

Warm Up

Orienteering 1:00:50 intensity: (2:41 @1) + (22:30 @2) + (26:54 @3) + (8:45 @4) 5.15 km (11:49 / km) +286m 9:15 / km
ahr:166 max:186 shoes: VJ Irocks

LOC Club Champs Blue - Graythwaite

Run warm up/down 6:28 intensity: (1:24 @1) + (4:41 @2) + (23 @3) 1.12 km (5:48 / km) +6m 5:38 / km
ahr:150 max:169 shoes: VJ Irocks

Cool Down
5 PM

Run 29:50 intensity: (53 @1) + (22:29 @2) + (6:14 @3) + (14 @4) 5.16 km (5:47 / km) +18m 5:41 / km
ahr:160 max:173 shoes: NB Hierro V4

Just finishing off the Sunday long run

Saturday Jan 18 #

10 AM

Run warm up/down 8:01 intensity: (1:37 @1) + (5:32 @2) + (52 @3) 1.42 km (5:39 / km) +34m 5:03 / km
ahr:147 max:178 shoes: VJ Irocks

Orienteering 50:18 intensity: (5:39 @1) + (15:30 @2) + (20:33 @3) + (8:21 @4) + (15 @5) 4.69 km (10:44 / km) +170m 9:05 / km
ahr:169 max:189 shoes: VJ Irocks

BOF Camp - Lakes - Graythwaite

Map memory with Tara

Run warm up/down 9:00 intensity: (1:54 @1) + (5:42 @2) + (1:24 @3) 1.36 km (6:38 / km) +32m 5:56 / km
ahr:153 max:172 shoes: VJ Irocks

Cool Down
6 PM

Run warm up/down 14:04 intensity: (8:55 @1) + (1:49 @2) + (1:30 @3) + (1:50 @4) 2.42 km (5:49 / km) +49m 5:17 / km
ahr:145 max:187 shoes: VJ Irocks

Warm Up

Orienteering 37:41 intensity: (5:53 @2) + (19:09 @3) + (12:39 @4) 3.2 km (11:46 / km) +159m 9:25 / km
ahr:175 max:189

NWNL - Graythwaite

Run warm up/down 12:40 intensity: (19 @1) + (5:34 @2) + (6:15 @3) + (32 @4) 2.02 km (6:17 / km) +41m 5:42 / km
ahr:166 max:185

Cool Down

Friday Jan 17 #

12 PM

Run 5:03 intensity: (37 @1) + (4:26 @2) 0.96 km (5:14 / km)
ahr:150 max:161 shoes: New Balance Zante v4

To gym

Cross Training (Elliptical ) 30:02 intensity: (30:01 @1) + (1 @2)
ahr:121 max:140

In gym

S & C 15:00 [1]

Core stuff
1 PM

Run 6:10 intensity: (37 @1) + (4:52 @2) + (41 @3) 1.1 km (5:38 / km) +11m 5:21 / km
ahr:156 max:173 shoes: New Balance Zante v4

From gym

Thursday Jan 16 #

7 AM

Run 10:02 [1] 1.79 km (5:35 / km)
ahr:129 max:137 shoes: New Balance Zante v4

Very easy shakeout jog to and from gym

S & C 30:00 [0]

Kept it to stretching and rolling
11 AM

Run 19:49 intensity: (3:00 @2) + (6:00 @3) + (6:00 @4) + (4:49 @5) 4.3 km (4:37 / km)
max:199 shoes: NB Fuelcell Impulse

Phys Testing

Run warm up/down 10:00 [2] 1.67 km (6:00 / km)
shoes: NB Fuelcell Impulse

5 PM

Run 40:08 intensity: (2:47 @1) + (31:19 @2) + (6:02 @3) 6.57 km (6:07 / km) +38m 5:56 / km
ahr:158 max:174 shoes: NB Hierro V4

Easy round the meadows with a nice group of girls, legs feeling fine but chest and throat feeling tight

Wednesday Jan 15 #

2 PM

Run 45:02 intensity: (5:59 @1) + (24:11 @2) + (14:52 @3) 8.09 km (5:34 / km) +136m 5:08 / km
ahr:163 max:184 shoes: NB Hierro V4

Nice and easy with the Long run gals to blackford and back again

Run 6:33 intensity: (7 @1) + (2:12 @2) + (3:25 @3) + (49 @4) 1.04 km (6:18 / km)
ahr:168 max:184 shoes: NB Hierro V4

6* strides before phys testing tomorrow

Tuesday Jan 14 #

5 PM

Run 1:04:18 intensity: (2:29 @1) + (46:19 @2) + (15:20 @3) + (10 @4) 10.62 km (6:03 / km) +221m 5:29 / km
ahr:160 max:180 shoes: NB Hierro V4

Nice and chilled flat seat with the recovery gang. Feeling a bit coldy still so didn't want to make it worse for Thursday

Monday Jan 13 #

4 PM

Run 28:43 intensity: (38 @1) + (10:38 @2) + (17:27 @3) 5.06 km (5:41 / km)
ahr:167 max:175 shoes: NB Hierro V4

Not quite a MMMM
6 PM

Run 10:08 intensity: (6:35 @1) + (3:33 @2) 1.76 km (5:46 / km)
ahr:133 max:162 shoes: New Balance Zante v4

To and from the gym...bikes a bit broken so this is the quickest way to get there

S & C 1:00:00 [1]

Back to it...

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