Training Archive: naomiIn the 30 days ending 2007-06-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30 | ||
| Running 52:22 [2]10.75 km (4:52 / km) +155m 4:33 / km | |
| shoes: Salomon Trail Pro SCS | ||
| easy run with my sister on the back to the strength room. picked also up mani to join me there ... and afterwards back! | ||
| Strength 30:00 [2] | |
| strength trianing. usual stuff. just changed it a bit because of a new training environment ... but in general its the same! | ||
| Running warm up/down 33:44 [2]5.5 km (6:08 / km) +125m 5:30 / km | |
| shoes: Salomon Trail Pro SCS | ||
| warm up cool down and the brakes for the intervals. | ||
| Intervals intervals 15:00 [5]4.8 km (3:07 / km) +30m 3:02 / km | |
| shoes: Salomon Trail Pro SCS | ||
| intervals! 5 x 3 minutes with 2.5 minutes break. the kilometers are only about ... so i am not sure about the speed i had.
felt pretty good anyway. the worst thing was the coordination of my legs today. its really strange if i try to run fast! some training will fix it! :) | ||
Friday Jun 29 | ||
| Running 1:03:43 [2]11.8 km (5:24 / km) +350m 4:42 / km | |
| shoes: Salomon Trail Pro SCS | ||
| nice run in the henndorfer forrest. mani ran the part in the forrest with me and biked back home with me! | ||
Thursday Jun 28 | ||
| Running 30:40 [2]+80m | |
| shoes: Salomon Trail Pro SCS | ||
| nice short and easy morning jog with felix! | ||
| Running 1:01:07 [2]+350m | |
| shoes: Salomon Trail Pro SCS | ||
| nice run with felix. did the course i always run before the strength training! | ||
Wednesday Jun 27 | ||
| Orienteering 1:08:48 [3] | |
| shoes: VJ Integrator | ||
| o-training up in bymarka. one of the best runs i ever had. i ran with alban.
but thats exactly the reason why i do orienteering. i ran just around with a smile on my face - i was just happy! | ||
| Running 59:29 [2]+290m | |
| shoes: Salomon Trail Pro SCS | ||
| nice run with felix around estenstaddammen. | ||
Tuesday Jun 26 | ||
| Running 28:46 [2]+145m | |
| shoes: Salomon Trail Pro SCS | ||
| morning jog - austrian style! :D
just did it to get the legs in shape for the fast stuff in the evening! | ||
| Running 1:00:12 [2]+240m | |
| shoes: Salomon Trail Pro SCS | ||
| warm up cool down and breaks and everything from the second training but the intervals! :) | ||
| Intervals intervals 20:00 [4] | |
| shoes: VJ Integrator | ||
| Vogelrunden - Intervals!
I really like running there although it wasnt really funny today. I felt really good and ran the first 4 without problems. Then my stomach started to make some problems meaning that i had to go to toilet after the 6th. So I skipped the 7th and ran the 8th again. Felix persuaded me to a 9th ... so i did in the end 8 of them! We ran 8 x 2:30 with 1 min break in between. i just had a 4:30 break between 6 and 7. On changing I felt already that this allergic reaction I have maybe once a year is coming up. My stomach still devastated it was really not funny getting home. I had to switch then between toilet and shower several times. The allergy stuff got pretty bad but right now it seems ok. Bugger :X | ||
Monday Jun 25 | ||
| Running 1:12:47 [2]+310m | |
| shoes: Salomon Trail Pro SCS | ||
| usual monday training with alban. felt pretty bad in the beginning because i ate too much before the run. so i started to feel better and better especially after the strength training.
was fun somehow! :) | ||
| Strength 30:00 [3] | |
| strength workout | ||
Sunday Jun 24 | ||
| Running 2:00:03 [2]+480m | |
| shoes: Salomon Trail Pro SCS | ||
| great run today but alone. and it got really tough after about 90 minutes because i didnt eat enough before. stupid ^^
anyway - enjoyed it most of the way! :) | ||
Saturday Jun 23 | ||
| Running 42:47 [2]+165m | |
| shoes: Salomon Trail Pro SCS | ||
| easy jog first. later on i will run something fastish. legs felt really good lets hope they will feel again like that later on the second training! | ||
| Running 25:53 [2] | |
| shoes: Salomon Trail Pro SCS | ||
| warm up cool down and the 3 minutes walking break of the medium speed. | ||
| Intervals 24:00 [4]6.83 km (3:31 / km) +75m 3:20 / km | |
| shoes: Salomon Trail Pro SCS | ||
| 2 x 12 minutes with 3 minutes walking break.
12mins - 3,51km - 170/178 - 45m climb 12mins - 3,32km - 173/184 - 30m climb the first interval was pretty much running down ... at least the first few minutes. the second one got some bad climb in the end. the climb of the first interval is too much and from the second one it seems to be to low... anyway felt pretty well all the way eventough i had not this nice feeling from my first run today. | ||
Friday Jun 22 | ||
| Running 1:02:49 [2]+315m | |
| shoes: Salomon Trail Pro SCS | ||
| usual loop to dragvoll before the strength training and afterwards back. had really good legs today and ran the forst loop to dragvoll in only 50 minutes! :) | ||
| Strength 30:00 [3] | |
| strength training.
switched to some exercises with more repetitions. can one have too much muscles? i dont think so! :P BUT i dont want to carry around all the weight in the forrest ^^ | ||
Thursday Jun 21 | ||
| Running 43:14 [2]+170m | |
| shoes: Salomon Trail Pro SCS | ||
| running up to the o-training and afterwards back. | ||
| Orienteering 23:33 [2]+140m | |
| shoes: VJ Integrator | ||
| tried to do some o train but was not able to do so. map too old too diffuse for me. i just got too pissed and ran to the finish after a short while. damn it! | ||
Wednesday Jun 20 | ||
| Running 54:22 [2]+300m | |
| shoes: Salomon Trail Pro SCS | ||
| run from moholt to the start of the o-training and afterwards from the finish back. | ||
| Orienteering 1:07:01 [3]+305m | |
| shoes: VJ Integrator | ||
| o-training with alban on the trondheim open map. nice one! | ||
Tuesday Jun 19 | ||
| Running 1:07:50 [2]+235m | |
| shoes: Salomon Trail Pro SCS | ||
| some easy running with alban and the first half also sigrid around estenstaddammen. | ||
| Running 26:14 [2]+75m | |
| shoes: Salomon Trail Pro SCS | ||
| running up to dragvoll and back after the strength training. | ||
| Strength 30:00 [3] | |
| usual stuff | ||
Monday Jun 18 | ||
| Note | |
| no time to train spent all day long travelling back home from jukola. partyboat was incredible fun! :D | ||
Sunday Jun 17 | ||
| Running 40:00 [2] | |
| shoes: VJ Integrator | ||
| warm up and cool down for jukola. | ||
| Orienteering 1:05:13 [4]7.63 km (8:33 / km) +250m 7:21 / km | |
| shoes: Salomon Trail Pro SCS | ||
| jukola. incredible experience.
started at 4:31:42 in the morning and came back to the finish at 5:36:56. :P the first third of the race was really bad a lot of misses. the middle part was really good and the last part was more or less ok. i ran in the end all of it alone. i saw of course a lot of people out in the forrest but they were of no use for me...! the speed is definite here as one can see from the splits. it seems that i can run pretty fast in the woods! technic is still to improve. anyway ... was really fun being at jukola! i have to make it again next year! | ||
Saturday Jun 16 | ||
| Event: Jukola 2007 | ||
| Running 20:40 [2] | |
| shoes: Salomon Trail Pro SCS | ||
| just easy running on the evening with felix at the jukola arena to prepare the legs for the race. included also some sprints. | ||
Friday Jun 15 | ||
| Orienteering 1:10:16 [3]+150m | |
| shoes: VJ Integrator | ||
| o-training on one of the official jukola maps! | ||
| Running 22:38 [2] | |
| shoes: Salomon Trail Pro SCS | ||
| did a easy run again to loosen the legs.
included 4 sprints. | ||
Thursday Jun 14 | ||
| Orienteering 1:05:09 [3]+90m | |
| shoes: VJ Integrator | ||
| o-training to get in shape for jukola! | ||
| Running 20:00 [2] | |
| shoes: VJ Integrator | ||
| warmup and cool down for the world cup sprint. just ran it afterwards ...! | ||
| Orienteering 19:10 [4]+60m | |
| shoes: VJ Integrator | ||
| the sprint itself. part in the village was ok but i sucked big time in the forrest! gna :x | ||
Wednesday Jun 13 | ||
| Orienteering 59:04 [3]+130m | |
| shoes: VJ Integrator | ||
| o-training. first training. was really easy on this map but jukola will be much more difficult. come and get it! | ||
Tuesday Jun 12 | ||
| Running 51:54 [2]+65m | |
| shoes: Salomon Trail Pro SCS | ||
| travelling day. after arriving a little jog to recover the legs! | ||
Monday Jun 11 | ||
| Running 16:05 [2]+25m | |
| shoes: Salomon Trail Pro SCS | ||
| regeneration week now. just ran to tyholt to print some stuff and afterwards back.
finland i am coming! :) | ||
Sunday Jun 10 | ||
| Running 2:02:39 [2]+530m | |
| shoes: Salomon Trail Pro SCS | ||
| oh yeah! bring it on. felt much much better today than the last days even tough i was out until 5 last night. had to celebrate my birthday! :D
looks like the shape is coming exactly as planned. a easy week with some fast stuff and i gonna kick some asses at jukola! :P (hopefully...). ran around liasen on really nice trails on a wonderful warm summerday. then to dragvoll - strength there - and then back home! | ||
| C • Happy Birthday 1 | ||
| Strength 30:00 [3] | |
| usual stuff
core body was really good but the big body parts were not as strong as usually ... strange^^ | ||
Saturday Jun 9 | ||
| Running 1:11:53 [2]+285m | |
| shoes: Salomon Trail Pro SCS | ||
| ran the course i do usually on monday trainings and wanted also to do the strength afterwards. but when i came to dragvoll i didnt have enough motivation to go in... so no strength for me today!
all the training is really getting tough. just one more day left then i have a regeneration week! | ||
| Running 48:59 [3]+200m | |
| shoes: Salomon Trail Pro SCS | ||
| up to estenstaddamman ... meeting some people there ... little bit in the water and afterwards back home!
nice one! | ||
Friday Jun 8 | ||
| Running 57:44 [2]+190m | |
| shoes: Salomon Trail Pro SCS | ||
| the run down to the track plus the breaks between the ints. | ||
| Intervals intervals 13:45 [5]4 km (3:26 / km) | |
| shoes: Salomon Trail Pro SCS | ||
| ahm, tjo wanted to run a 3k or 5k test today but after about 800m i realised its not a good idea. so i decided to run a little pyramid. ran 1000-800-400-800-1000 with about 1:35 break in between.
times were: 3:31, 2:46, 1:12, 2:46, 3:30 pretty slow :x but not really surprising. memo to myself: dont do a testrun in the end of a really tough trainings period! anway a good training and i saw i have to do more track training. my steps felt quite "uncontrolled"! | ||
| Running 1:01:59 [2]+265m | |
| shoes: Salomon Trail Pro SCS | ||
| up to estenstaddammen to a bath there again and afterwards back. we were about 6 people. was really funny! | ||
Thursday Jun 7 | ||
| Running 1:02:55 [2]+300m | |
| shoes: Salomon Trail Pro SCS | ||
| nice little run again but its really getting hot here. ran without shirt today - perfect! :) | ||
| Orienteering 47:44 [2]+200m | |
| shoes: VJ Integrator | ||
| nice o-training but i really should work on getting the mooses out of my head. since i met one i am pretty scared of them and always have to think on them if i am alone in the forest. not easy to be focused ... | ||
Wednesday Jun 6 | ||
| Running 1:14:43 [2]+265m | |
| shoes: Salomon Trail Pro SCS | ||
| nice run .... alone! | ||
| Running 1:05:06 [1]+265m | |
| shoes: Salomon Trail Pro SCS | ||
| numer two with sigrid, sina, hedvig and rolf. was nice. some bathing in estenstaddammen in between! :) | ||
| Note | |
| i only got on the 4th team for jukola. a big disapointment for me. i beat several of the guys on a better team in the last relay so ... ahm ... ya! anyway its not my decision lets make the best out of it.
but doesnt really help me with my motivation for training at all! | ||
| C • 4th Team 1 | ||
Tuesday Jun 5 | ||
| Running 1:10:44 [2]+280m | |
| shoes: Salomon Trail Pro SCS | ||
| did the monday training today because i didnt do it yesterday! :D
when i came home i was really dead and i missed the departure to the o-training which i wanted to run fast. | ||
| Strength 30:00 [3] | |
| usual stuff up in dragvoll | ||
| Games 1:10:00 [4] | |
| shoes: Nike 90 | ||
| after i had decided not to train a 2nd time this day there was a email asking for people to play soccer. i couldnt resist and i felt really good while playing and so i decided to push a bit harder to do my "tough" training at football! | ||
Monday Jun 4 | ||
| Running 1:16:25 [1]+250m | |
| shoes: Salomon Trail Pro SCS | ||
| nice easy run with hedvig and karen marie! | ||
Sunday Jun 3 | ||
| Running 20:00 [2] | |
| shoes: VJ Integrator | ||
| warm up and cool down for the relay today. | ||
| Orienteering 40:02 [4]+220m | |
| shoes: VJ Integrator | ||
| relay today. i ran first. i really love running the startcourse and i could get some self-confidence today. had to find out afterwards i lost about 2:30 on a routechoice but ok. perfect running is not possible for me - not now!
was also quite tired right from the beginning but that was no surprise after this training week. hannes came in first with a bit more then 34 minutes. i can life with these 5 minutes behind! | ||
| Games 40:00 [4] | |
| shoes: Nike 90 | ||
| played a bit soccer in the evening. was really fun but tough! | ||
Saturday Jun 2 | ||
| Running 30:00 [2] | |
| shoes: VJ Integrator | ||
| warm up, little running between and cool down for the orienteering event | ||
| Orienteering 22:42 [3]2.8 km (8:06 / km) +160m 6:18 / km | |
| shoes: VJ Integrator | ||
| prolog... was fun to run but ran from 9 - 11. stupid^^ | ||
| Orienteering 1:07:20 [3]+395m | |
| shoes: VJ Integrator | ||
| the main part of the o-race. we had a chasing start with the results from the prolog. missed big time. not focused enough... | ||
Friday Jun 1 | ||
| Running 15:44 [2]+80m | |
| shoes: Salomon Trail Pro SCS | ||
| wanted to run 5000m today to see how my shape is but the pain in my right hamstring from a strange movement while playing soccer last time got worse. so no fast training for me today. i will just train some strength then... | ||
| Running 25:10 [2]+75m | |
| shoes: Salomon Trail Pro SCS | ||
| run to dragvoll and back to do the strength training there. legs felt good besides the hurting hamstring. | ||
| Strength 20:00 [3] | |
| strength workout but skipped the core exercises because the medcine balls were not free and i did not want to wait that long. anyway... will not influence my shape that much i guess^^ | ||