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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Sep 27:

activity # timemileskm+m
  Run6 4:24:06 28.62(9:14) 46.06(5:44) 431
  S & C2 1:45:00
  Cross Training1 32:35
  Orienteering1 32:24 3.01(10:45) 4.85(6:41) 124
  Total8 7:14:05 31.64 50.91 555
  [1-5]7 5:28:57

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MoTuWeThFrSaSu

Saturday Sep 26 #

Note

Taking a couple days off at least to let the general pain and stiffness go down then will see how things are, hopefully just a few bruises but will see

Friday Sep 25 #

2 PM

Cross Training 5:38 intensity: (3:58 @1) + (1:40 @2)
ahr:130 max:157

1.67 km (17.8 kph) +33m 

To alis to get his road bike

Cross Training 26:57 intensity: (24:02 @1) + (1:15 @2) + (1:40 @3)
ahr:118 max:176

9.51 km (21.2 kph) +95m

Once again didnt make it to Dalkeith country park :(

Thursday Sep 24 #

6 PM

Run 12:52 intensity: (18 @1) + (12:34 @2) 2.05 km (6:17 / km) +63m 5:27 / km
ahr:154 max:163 shoes: VJ Irocks

Warm Up

Orienteering 32:24 intensity: (22 @1) + (14:12 @2) + (17:26 @3) + (24 @4) 4.85 km (6:41 / km) +124m 5:56 / km
ahr:168 max:179 shoes: VJ Irocks

Some pretty easy paced Blackford O, struggled to get up the steep banks a couple times but good fun apart from that

Run 33:05 intensity: (13 @1) + (9:56 @2) + (22:44 @3) + (12 @4) 5.21 km (6:21 / km) +75m 5:55 / km
ahr:170 max:180 shoes: VJ Irocks

Jog + 5*20 secs strides

Wednesday Sep 23 #

8 AM

Run 26:44 intensity: (29 @1) + (18:56 @2) + (7:17 @3) + (2 @4) 4.99 km (5:22 / km) +38m 5:10 / km
ahr:163 max:174

Pre and post gym, its a little bit further than last year!

S & C 1:00:00 [0]

5 PM

Run 1:02:16 intensity: (43 @1) + (52:12 @2) + (9:07 @3) + (14 @4) 10.79 km (5:46 / km) +132m 5:26 / km
ahr:160 max:186

Tuesday Sep 22 #

5 PM

Run warm up/down 21:16 intensity: (8 @0) + (18:06 @1) + (3:01 @2) + (1 @3) 3.71 km (5:44 / km) +22m 5:34 / km
ahr:135 max:165 shoes: NB 1080 v10

Warm Up

Run intervals 24:06 [4] 5.19 km (4:39 / km)
ahr:157 max:198 shoes: NB 1080 v10

Back on the killing fields :)))

5*4 mins [1 min], feeling a bit tired from the weekend so 5 was a nice number to do. Quite enjoyed it and was nice to have lots of people to run with

*was wearing my HR strap but don't think it was connected :(

Run 3:31 intensity: (1 @1) + (2:04 @2) + (1:26 @3) 0.44 km (7:55 / km)
ahr:164 max:175 shoes: NB 1080 v10

Striding

Run warm up/down 19:55 [2] 3.02 km (6:36 / km) +46m 6:08 / km
ahr:171 max:181 shoes: NB 1080 v10

Cool Down

Monday Sep 21 #

8 AM

Run 30:34 intensity: (34 @1) + (23:00 @2) + (6:54 @3) + (6 @4) 5.13 km (5:58 / km) +20m 5:51 / km
ahr:164 max:175

5 PM

Run 29:47 intensity: (3:30 @1) + (26:17 @2) 5.54 km (5:23 / km) +36m 5:12 / km
ahr:143 max:157

6 PM

S & C 45:00 [0]

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