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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Oct 4:

activity # timemileskm+m
  Orienteering3 2:45:06 10.72(15:24) 17.25(9:34) 563
  Run6 2:32:59 15.16(10:05) 24.41(6:16) 418
  S & C2 1:15:00
  Total8 6:33:05 25.88 41.65 981
  [1-5]6 5:18:05

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MoTuWeThFrSaSu

Sunday Oct 4 #

11 AM

Run warm up/down 14:59 intensity: (9 @1) + (2:08 @2) + (12:08 @3) + (34 @4) 2.01 km (7:28 / km) +102m 5:57 / km
ahr:171 max:181 shoes: VJ Irocks #2

Warm Up

Orienteering 1:39:22 intensity: (1:40 @1) + (15:53 @2) + (42:01 @3) + (39:44 @4) + (4 @5) 8.74 km (11:22 / km) +410m 9:12 / km
ahr:175 max:195 shoes: VJ Irocks #2

UKEOL Long - Graythwaite

Knee felt quite sore after yesterday so was just going to go out and see how it was. Could definitely feel it to begin and got more sore as I went round so was just running pretty easy. Think I'll take a break from graythwaite for a while

https://live.staticflickr.com/65535/50431101706_47...

Saturday Oct 3 #

1 PM

Run 13:36 intensity: (9:17 @1) + (4:02 @2) + (17 @3) 1.32 km (10:21 / km) +145m 6:40 / km
ahr:137 max:177 shoes: VJ Irocks #2

Warm Up

Orienteering 43:32 intensity: (3:11 @2) + (15:57 @3) + (20:26 @4) + (3:58 @5) 4.55 km (9:34 / km) +137m 8:19 / km
ahr:177 max:199 shoes: VJ Irocks #2

UKEOL Middle - Rusland Beeches

Didn't feel I was going particularly quickly but no big mistakes really so wasn't too bad. Did quite enjoy it :)

https://live.staticflickr.com/65535/50431198622_f1...

Run warm up/down 10:04 intensity: (11 @1) + (2:40 @2) + (6:24 @3) + (49 @4) 1.32 km (7:36 / km) +43m 6:33 / km
ahr:162 max:175 shoes: VJ Irocks #2

Cool Down

Friday Oct 2 #

Note

Got the all clear that my knee and foot will just be sore for a few weeks but that running shouldn't make anything any worse so will be getting back into it :)))
5 PM

Run 29:21 intensity: (5:52 @1) + (13:21 @2) + (10:08 @3) 5.18 km (5:40 / km) +19m 5:34 / km
ahr:159 max:170 shoes: NB 1080 v10

6 PM

S & C 45:00 [0]

Thursday Oct 1 #

6 PM

Run warm up/down 9:01 intensity: (4:14 @1) + (4:47 @2) 1.79 km (5:03 / km)
ahr:142 max:164 shoes: NB 1080 v10

To the orienteering, a bit late so was going a bit fast

Orienteering 22:12 intensity: (23 @1) + (18:44 @2) + (3:05 @3) 3.96 km (5:36 / km) +17m 5:30 / km
ahr:158 max:176 shoes: NB 1080 v10

Knee was hurting when running to Inch so just took this nice and easy doing a bit of map memory

Run warm up/down 9:38 intensity: (23 @1) + (7:23 @2) + (1:52 @3) 1.52 km (6:20 / km) +8m 6:10 / km
ahr:163 max:171 shoes: NB 1080 v10

Back home for pizza :)))

Wednesday Sep 30 #

8 AM

S & C 30:00 [0]

Back still feeling quite sore and knee hurting when jumping so just did what was comfortable
10 AM

Run 36:32 intensity: (51 @1) + (33:28 @2) + (2:08 @3) + (5 @4) 6.06 km (6:02 / km) +82m 5:39 / km
ahr:158 max:182 shoes: NB 1080 v10

Introduced some little ups and downs to see how things felt on them, knee didn't like the downs very much and started hurting on the flats after that. Will stick to the flats for now.

Tuesday Sep 29 #

5 PM

Run 29:48 intensity: (5:32 @1) + (20:47 @2) + (3:29 @3) 5.21 km (5:43 / km) +19m 5:37 / km
ahr:150 max:178 shoes: NB 1080 v10

Still a bit sore in a few places so will just see how they feel but other than that not feeling too bad :))

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