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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Feb 16:

activity # timemileskm+m
  Run9 5:29:41 31.52(10:28) 50.73(6:30) 1133
  Orienteering4 2:45:40 15.64(10:36) 25.17(6:35) 185
  S & C3 2:15:00
  Cross Training1 30:13
  Total11 11:00:34 47.16 75.9 1318

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MoTuWeThFrSaSu

Sunday Feb 16 #

11 AM

Run warm up/down 12:34 intensity: (37 @1) + (7:18 @2) + (4:39 @3) 2.36 km (5:20 / km) +32m 5:00 / km
ahr:162 max:178

Warm Up

Orienteering 1:02:12 intensity: (36 @1) + (7:53 @2) + (38:14 @3) + (15:29 @4) 7.93 km (7:50 / km) +161m 7:07 / km
ahr:175 max:187

SOL 1 - Darnaway - Short Brown

Run warm up/down 12:10 intensity: (18 @1) + (11:52 @2) 2.03 km (6:00 / km)
ahr:150 max:160

Cool Down

Saturday Feb 15 #

2 PM

Run warm up/down 14:06 intensity: (1:03 @1) + (12:58 @2) + (5 @3) 2.05 km (6:53 / km)
ahr:154 max:170

Warm Up

Orienteering 28:17 intensity: (11 @1) + (29 @2) + (16:53 @3) + (10:44 @4) 3.61 km (7:50 / km)
ahr:174 max:188

Mass Start 'relay style' training

Run warm up/down 8:24 intensity: (15 @1) + (4:48 @2) + (3:21 @3) 1.46 km (5:46 / km) +1m 5:44 / km
ahr:163 max:172

Cool Down
5 PM

Run warm up/down 11:12 intensity: (23 @1) + (4:00 @2) + (6:25 @3) + (24 @4) 2.17 km (5:10 / km)
ahr:168 max:181

Warm Up

Orienteering tempo 46:52 intensity: (6 @1) + (1:13 @2) + (3:25 @3) + (41:56 @4) + (12 @5) 8.13 km (5:46 / km) +12m 5:43 / km
ahr:186 max:195

Scottish Night Champs - Findhorn

Run warm up/down 6:11 intensity: (4:29 @2) + (1:42 @3) 1.07 km (5:46 / km) +2m 5:43 / km
ahr:165 max:171

Cool Down

Friday Feb 14 #

5 PM

Run 5:08 intensity: (20 @1) + (4:48 @2) 0.96 km (5:20 / km)
ahr:151 max:160 shoes: New Balance Zante v4

Cross Training 30:13 intensity: (30:12 @1) + (1 @2)
ahr:124 max:140

7 PM

S & C 15:00 [1]

Thursday Feb 13 #

7 AM

Run 10:41 intensity: (9:26 @1) + (1:15 @2) 1.92 km (5:33 / km)
ahr:133 max:158 shoes: New Balance Zante v4

Gym Commute

S & C 1:00:00 [1]

6 PM

Run warm up/down 10:47 intensity: (5 @1) + (7:28 @2) + (3:14 @3) 2.01 km (5:22 / km) +5m 5:18 / km
ahr:160 max:173 shoes: NB Hierro V4

Warm Up

Orienteering 28:19 intensity: (21 @1) + (41 @2) + (16:54 @3) + (10:23 @4) 5.5 km (5:09 / km) +12m 5:06 / km
ahr:180 max:190 shoes: NB Hierro V4

Thompass Sprunt Tekkers

Run warm up/down 16:47 intensity: (1:16 @1) + (14:55 @2) + (36 @3) 2.78 km (6:03 / km)
ahr:156 max:171 shoes: NB Hierro V4

Cool Down

Wednesday Feb 12 #

1 PM

Run 8:45 intensity: (49 @1) + (3:38 @2) + (3:04 @3) + (1:14 @4) 1.88 km (4:39 / km) +19m 4:26 / km
ahr:166 max:184 shoes: NB Hierro V4

To catch the bus...thought I was going to be late

Run 1:36:27 intensity: (4:43 @1) + (30:32 @2) + (40:29 @3) + (20:43 @4) 12.03 km (8:01 / km) +645m 6:19 / km
ahr:169 max:187 shoes: NB Hierro V4

Snow much fun ;)

Run 1:48 intensity: (29 @1) + (1:19 @2) 0.31 km (5:47 / km)
ahr:143 max:152 shoes: NB Hierro V4

Home from the bus

Tuesday Feb 11 #

6 PM

Run warm up/down 17:16 intensity: (53 @1) + (12:53 @2) + (3:30 @3) 3.03 km (5:42 / km) +19m 5:32 / km
ahr:158 max:178 shoes: VJ Irocks

Warm Up

Run hills 47:02 intensity: (7:35 @1) + (15:11 @2) + (2:50 @3) + (10:44 @4) + (10:42 @5) 6.01 km (7:50 / km) +363m 6:01 / km
ahr:168 max:200 shoes: VJ Irocks

6* 3 mins [3 mins] & 4* 30 secs [2 mins]

Windy, slippy, domsy = perfect hills conditions

Run warm up/down 19:44 intensity: (42 @1) + (13:04 @2) + (5:58 @3) 2.99 km (6:35 / km) +48m 6:06 / km
ahr:162 max:178 shoes: VJ Irocks

Cool Down

Monday Feb 10 #

4 PM

Run 30:39 intensity: (1:05 @1) + (24:26 @2) + (5:08 @3) 5.67 km (5:24 / km)
ahr:163 max:175 shoes: NB Hierro V4

Extreme slippiness
6 PM

S & C 1:00:00 [1]

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