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Training Log Archive: Niamhunter

In the 7 days ending Jan 26:

activity # timemileskm+m
  Run10 5:32:18 34.41(9:39) 55.38(6:00) 705
  S & C2 2:00:00
  Orienteering2 1:31:34 7.79(11:46) 12.53(7:18) 399
  Cross Training1 30:01
  Total10 9:33:53 42.2 67.91 1103

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MoTuWeThFrSaSu

Sunday Jan 26 #

Note

Lots of other bits of running here and there - a pretty stressful morning really
12 PM

Run warm up/down 10:02 intensity: (1:06 @1) + (4:35 @2) + (2:04 @3) + (2:17 @4) 1.5 km (6:41 / km) +83m 5:14 / km
ahr:163 max:185 shoes: VJ Irocks

To start, back from start, to the start again

Orienteering 47:56 intensity: (48 @1) + (17:05 @2) + (24:16 @3) + (5:47 @4) 6.54 km (7:20 / km) +274m 6:04 / km
ahr:169 max:188 shoes: VJ Irocks

Easy round the green

Run 6:46 intensity: (32 @1) + (4:44 @2) + (1:30 @3) 1.1 km (6:10 / km) +25m 5:32 / km
ahr:156 max:171

Saturday Jan 25 #

1 PM

Run 5:25 intensity: (28 @1) + (4:49 @2) + (8 @3) 1.01 km (5:22 / km)
ahr:154 max:169 shoes: NB Hierro V4

Jog to the start after feeding all morning

Run 1:02:44 intensity: (1:04 @1) + (15:44 @2) + (35:28 @3) + (10:28 @4) 11.68 km (5:22 / km) +45m 5:16 / km
ahr:169 max:184 shoes: NB Hierro V4

Steady round course 2 of Big Weekend

Friday Jan 24 #

12 PM

Run 5:12 intensity: (1:29 @1) + (3:43 @2) 0.94 km (5:30 / km)
ahr:144 max:163 shoes: New Balance Zante v4

To gym

Cross Training (Elliptical ) 30:01 [1]
ahr:115 max:132

Run 5:37 intensity: (32 @1) + (4:54 @2) + (11 @3) 0.94 km (6:00 / km) +10m 5:41 / km
ahr:159 max:169 shoes: New Balance Zante v4

From gym
9 PM

Note

Jogged round collecting controls

Thursday Jan 23 #

7 AM

Run 11:44 intensity: (3:55 @1) + (7:49 @2) 2.01 km (5:51 / km) +11m 5:42 / km
ahr:139 max:159 shoes: New Balance Zante v4

To gym

S & C 1:00:00 [1]

12 PM

Run 1:00:36 intensity: (1:20 @1) + (34:29 @2) + (24:47 @3) 10.73 km (5:39 / km) +119m 5:21 / km
ahr:165 max:178 shoes: NB Hierro V4

A seat and meadows lap

Wednesday Jan 22 #

7 AM

Run 25:02 intensity: (37 @1) + (9:30 @2) + (14:55 @3) 4.26 km (5:53 / km) +17m 5:46 / km
ahr:166 max:172 shoes: NB Hierro V4

Easy morning meadows
6 PM

Run 12:17 intensity: (1:06 @1) + (8:19 @2) + (2:52 @3) 2.09 km (5:53 / km)
ahr:158 max:177 shoes: VJ Irocks

Warm Up

Orienteering 43:38 intensity: (2:09 @1) + (31 @2) + (35:57 @3) + (5:01 @4) 5.99 km (7:17 / km) +125m 6:36 / km
ahr:169 max:187 shoes: VJ Irocks

FVO Night O - Callander Park

Run 8:28 intensity: (19 @1) + (5:07 @2) + (3:02 @3) 1.44 km (5:53 / km)
ahr:163 max:176 shoes: VJ Irocks

Cool Down

Tuesday Jan 21 #

5 PM

Run warm up/down 20:15 intensity: (1:46 @1) + (10:12 @2) + (7:22 @3) + (55 @4) 3.36 km (6:02 / km) +17m 5:53 / km
ahr:161 max:184

Warm Up

Run hills 42:00 intensity: (4:33 @1) + (15:55 @2) + (2:27 @3) + (6:15 @4) + (12:50 @5) 5.22 km (8:03 / km) +329m 6:07 / km
ahr:171 max:202

EUOC Hillsssss

5* 3 mins [3 min] & 4* 30 secs [2 min], managed the 3's pretty well but legs starting to feel tired on the 30 secs

Run warm up/down 20:40 intensity: (51 @1) + (12:42 @2) + (7:07 @3) 2.9 km (7:08 / km) +47m 6:36 / km
ahr:162 max:179

Cool Down = absolute plod

Monday Jan 20 #

7 AM

Run 30:23 intensity: (1:58 @1) + (21:20 @2) + (7:05 @3) 5.3 km (5:44 / km) +2m 5:43 / km
ahr:160 max:170 shoes: NB Hierro V4

Very dark morning meadows
6 PM

Run 5:07 intensity: (2:39 @1) + (2:28 @2) 0.93 km (5:32 / km)
ahr:139 max:165 shoes: New Balance Zante v4

S & C 1:00:00 [1]

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