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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Niamhunter

In the 7 days ending Nov 1:

activity # timemileskm+m
  Run9 5:36:30 34.7(9:42) 55.84(6:02) 636
  Orienteering3 2:54:50 10.94(15:59) 17.61(9:56) 600
  S & C2 1:45:00
  Total10 10:16:20 45.64 73.45 1236
  [1-5]9 8:31:20

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MoTuWeThFrSaSu

Sunday Nov 1 #

10 AM

Run warm up/down 10:39 intensity: (2:55 @1) + (7:40 @2) + (4 @3) 1.22 km (8:45 / km) +66m 6:53 / km
ahr:148 max:170 shoes: VJ Irocks #2

Warm Up

Orienteering 1:13:33 intensity: (2:10 @1) + (36:33 @2) + (26:33 @3) + (8:17 @4) 6.9 km (10:40 / km) +274m 8:54 / km
ahr:165 max:187 shoes: VJ Irocks #2

Blind Lane Long

Run warm up/down 8:05 intensity: (26 @1) + (6:06 @2) + (1:33 @3) 1.08 km (7:30 / km) +38m 6:23 / km
ahr:163 max:172 shoes: VJ Irocks #2

Cool Down

Saturday Oct 31 #

12 PM

Run warm up/down 11:24 intensity: (4:48 @1) + (6:36 @2) 2.01 km (5:41 / km) +32m 5:15 / km
ahr:138 max:148 shoes: VJ Irocks #2

Warm Up

Orienteering 44:05 intensity: (5 @1) + (19:09 @2) + (2:02 @3) + (17:48 @4) + (5:01 @5) 4.86 km (9:04 / km) +183m 7:38 / km
ahr:174 max:202

Burnt Wood Middle

Run warm up/down 9:19 intensity: (3:18 @3) + (6:01 @4) 1.48 km (6:18 / km) +20m 5:55 / km
ahr:180 max:189 shoes: VJ Irocks #2

Cool Down
6 PM

Run warm up/down 13:26 intensity: (44 @1) + (12:35 @2) + (7 @3) 2.03 km (6:38 / km)
ahr:155 max:169 shoes: VJ Irocks #2

Warm Up

Orienteering 57:12 intensity: (1:12 @1) + (10:13 @2) + (19:07 @3) + (26:39 @4) + (1 @5) 5.85 km (9:47 / km) +144m 8:42 / km
ahr:175 max:195

Bishops Wood Night

Run 6:48 intensity: (7 @1) + (4:10 @2) + (2:30 @3) + (1 @4) 1.1 km (6:11 / km) +27m 5:31 / km
ahr:165 max:180 shoes: VJ Irocks #2

Cool Down

Friday Oct 30 #

12 PM

Run 25:24 intensity: (22:42 @1) + (2:42 @2) 4.72 km (5:23 / km) +32m 5:12 / km
ahr:130 max:145 shoes: NB 1080 v10

Just a little meadows lap, very nice day :)

Thursday Oct 29 #

6 PM

Run 59:57 intensity: (2:54 @1) + (55:28 @2) + (1:35 @3) 9.75 km (6:09 / km) +75m 5:55 / km
ahr:155 max:175 shoes: NB 1080 v10

A very easy meadows plod with Helen

Wednesday Oct 28 #

8 AM

Run 26:06 intensity: (53 @1) + (12:36 @2) + (12:37 @3) 4.68 km (5:35 / km) +37m 5:22 / km
ahr:165 max:174 shoes: New Balance Zante v4

To the gym and back again

S & C 1:00:00 [0]

3 PM

Run 49:27 intensity: (1:58 @1) + (30:05 @2) + (17:24 @3) 7.62 km (6:29 / km) +184m 5:47 / km
ahr:163 max:176 shoes: NB Hierro V4 #2

Feeling pretty tired so a very nice plod it was

Tuesday Oct 27 #

5 PM

Run warm up/down 20:44 intensity: (2:16 @1) + (12:24 @2) + (5:10 @3) + (54 @4) 3.66 km (5:40 / km) +29m 5:27 / km
ahr:155 max:191 shoes: NB Hierro V4 #2

Warm Up

Run intervals 31:01 intensity: (6 @1) + (1:35 @2) + (4:23 @3) + (24:55 @4) + (2 @5) 6.23 km (4:59 / km) +1m 4:59 / km
ahr:181 max:196 shoes: VJ Irocks

3* 9 mins [2 min] on a very sloppy killing fields

Not feeling amazing to start but just tried to keep things consistent

Run 5:24 intensity: (24 @2) + (1:42 @3) + (3:18 @4) 0.78 km (6:54 / km) +1m 6:51 / km
ahr:179 max:187 shoes: VJ Irocks

Striding x 6

Run warm up/down 21:46 intensity: (33 @2) + (12:20 @3) + (8:53 @4) 3.29 km (6:37 / km) +46m 6:11 / km
ahr:178 max:185 shoes: NB Hierro V4 #2

Cool Down

Monday Oct 26 #

5 PM

Run 37:00 intensity: (50 @1) + (30:07 @2) + (5:46 @3) + (17 @4) 6.21 km (5:57 / km) +48m 5:44 / km
ahr:160 max:184 shoes: NB 1080 v10

Very nice meadows with Helen and Emma
6 PM

S & C 45:00 [0]

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