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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Oct 21, 2006:

activity # timemileskm+m
  Running7 7:54:00 54.25(8:44) 87.3(5:26) 1345
  Orienteering2 1:02:29 6.9(9:04) 11.1(5:38) 330
  Strength1 45:00
  Intervals1 8:20 1.6(5:12) 2.58(3:14) 35
  Total7 9:49:49 62.75 100.98 1710

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Saturday Oct 21, 2006 #

Orienteering race 9:57 [5] 2.5 km (3:59 / km) +25m 3:47 / km
shoes: Jalas Jukola

first sprint race. was all in all ok but had again mistakes :(

Orienteering race 11:13 [5] 2.6 km (4:19 / km) +15m 4:12 / km
shoes: Jalas Jukola

the 2nd sprint race chasing start. was about 40seconds too late at the start :( thats a problem. so i was 7th at the 1st control. after thinking about giving up because there was no motivation left i tried to do it as fast as possible and ended up in 3rd spot just 9secs behind the 2nd.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Jalas Jukola

warm up and cool down before the races, inbetween and afterwards

Friday Oct 20, 2006 #

Running 42:43 [1] 8.7 km (4:55 / km) +95m 4:39 / km
ahr:135 max:153 shoes: Salomon Trail Pro SCS

oh man! that was really great today. did just an easy jog because tomorrow are sprint champs. the nature is really amazing. was sitting 40' next to the sea and watched the animals and stuff i'v seen 1000 times before but again really really nice!!!!

Thursday Oct 19, 2006 #

Running 1:30:39 [2] 15.5 km (5:51 / km) +545m 4:58 / km
ahr:146 max:166 shoes: Salomon Trail Pro SCS

did a run up the henndorfer forest. was really great AND i felt much much better today. also the pain in the left leg isn't as painful as it was yesterday AND i tried a new pair of shoes. they are really great. maybe thats also the reason why the pain got better (thx rich :D).

Running 49:55 [1] 8.9 km (5:37 / km) +120m 5:15 / km
ahr:134 max:149 shoes: Salomon Trail Pro SCS

easy run with rich again. knee got better but still hurt a bit and i got some problems with my stomach but not too bad.

Wednesday Oct 18, 2006 #

Intervals intervals 8:20 [5] 2.58 km (3:14 / km) +35m 3:01 / km
ahr:160 max:181 shoes: Brooks Glycerine 4

did some intervals today. a track outside with 2 very small hills. the road isn't really good. just did it 6 times between 79 & 87. i nearly threw up then because of my breakfast :x damn!
i was really happy when i arrived at home.

Running warm up/down 41:03 [2] 5.8 km (7:05 / km) +65m 6:42 / km
shoes: Brooks Glycerine 4

warm up and cool down and also the 5x 1 minute break and also the 1x 5 minutes break after the intervals.

Running 41:59 [1] 7.7 km (5:27 / km) +140m 5:00 / km
ahr:127 max:148 shoes: Brooks Glycerine 4

was out for an easy run with rich. was really nice but it's pretty cold already in the evening. felt much better than in the morning today but my left leg still hurts all over. the main reason is the knee i guess. i'll try my new pair of salomon shoes tomorrow. i hope it helps. if not ... rich is responsible! :D

Tuesday Oct 17, 2006 #

Running 1:15:54 [2] 16.2 km (4:41 / km) +160m 4:28 / km
ahr:149 max:163 shoes: Brooks Glycerine 4

again a wonderful run today but i felt really bad. don't know why but maybe its getting better until the evening.

Running 49:20 [2] 9.3 km (5:18 / km) +95m 5:03 / km
ahr:141 max:163 shoes: Brooks Glycerine 4

running a little loop to school than a loop with some teammates than strength and after that home...

Strength 45:00 [2]
shoes: Nike 90

core body training with the club

Monday Oct 16, 2006 #

Running 37:27 [2] 7.7 km (4:52 / km) +125m 4:30 / km
ahr:138 max:163 shoes: Brooks Glycerine 4

did an easy run today. it was really wonderful out there. autumn is definetely here - cold wind but beautiful weather and also beautiful colors! GREAT!

Sunday Oct 15, 2006 #

Orienteering race 41:19 [5] 6.0 km (6:53 / km) +290m 5:33 / km
shoes: Jalas Jukola

Today was the 10th Austrian ranking event. It was a middle distance. I was able not to make too much mistakes and so i'm feeling okay about the race!
2 "long" controls - 2 times the wrong rout choice. i think i should work on that!

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Jalas Jukola

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