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Training Log Archive: naomi

In the 7 days ending Nov 13, 2006:

	activity	#	time	miles		km		+m
	Running	5	3:07:27	23.49	(7:59)	37.8	(4:58)	475
	Orienteering	1	1:25:45	11.5	(7:28)	18.5	(4:38)	50
	Strength	1	50:00
	Aerobic	1	25:00
	Intervals	1	5:29	1.12	(4:54)	1.8	(3:03)
	Total	6	5:53:41	36.1		58.1		525
averages - rhr:34

2:15

0:00

» now

Monday Nov 13, 2006 #

Running 29:08 [2] 6.0 km (4:51 / km) +75m 4:34 / km
ahr:139 max:158 shoes: Salomon Trail Pro SCS

I did just an easy run today. Ran with Warti around the golf course plus the extension to get yesterdays race out of my feet.

Sunday Nov 12, 2006 #

Event: Venice Street Orienteering Meet

Orienteering 1:25:45 [5] 18.5 km (4:38 / km) +50m 4:34 / km
shoes: Salomon Trail Pro SCS

venice street orienteering race. was really funny again. not really satisfied but also not bad. taked to tobi afterwards - he guessed i lost about 6 minutes with mistakes. thats again pretty much! :(
i also got the strange pain on the right side of my ribs. i don't what it is. it always occurs if i really try to give everything i have. hat do run slower for a while due to the pain.

my back feels much much better. it's no handicap for running anymore but there is still some pain.

H E - Splits

Saturday Nov 11, 2006 #

Running 16:33 [2] 3.6 km (4:36 / km) +5m 4:34 / km
ahr:143 max:158 shoes: Salomon Trail Pro SCS

i just ran some minutes to make sure to have good legs for the race tomorrow.

Friday Nov 10, 2006 #

Note
rhr:34 (injured)

alright. today my first rest day for about a month? i don't even know. my back is still hurting. two days to go till the race in venice. i hope i can run there! i also took my resting-hr. it was constant at 34 and one time also a short 33! thats a new record! :D

Thursday Nov 9, 2006 #

Running 14:17 [3] 4.0 km (3:34 / km) +35m 3:25 / km
ahr:163 max:175 shoes: Salomon Trail Pro SCS

i wanted to run some medium speed today for a while. i had to stop than because of some really bad pain in the back. i wasn't able to breath as i wanted to. that sucks. made it home under great pain. i hope it will heal until sunday - there's the event in venice!

Running warm up/down 29:24 [2] 5.9 km (4:59 / km) +85m 4:39 / km
ahr:146 max:172 shoes: Salomon Trail Pro SCS

The beginning and the end of the run. warm up cool down. cool down really sucked due to the pain in my back and also because it started to rain pretty hard and also the fu**ing wind. i was really pissed as u can image! :x

Wednesday Nov 8, 2006 #

Intervals intervals 5:29 [4] 1.8 km (3:03 / km)
max:183 shoes: Salomon Trail Pro SCS

did my last intervals today. just to make sure to be able to fast run on sunday in venice. did 6 x 300 metres. inbetween 200m jogging that meant about 75'' break.
it wasn't full speed but that was what i wanted to do. felt good and fast. the times were: 56, 53, 56, 54, 58, 52. i don't know why the 5th was a slow but i didn't check the watch - I just ran! :)

Running warm up/down 37:50 [2] 6.3 km (6:00 / km) +15m 5:56 / km
ahr:135 max:183 shoes: Salomon Trail Pro SCS

the warm up and cool down plus the jogging break!

Tuesday Nov 7, 2006 #

Running 1:00:15 [2] 12.0 km (5:01 / km) +260m 4:32 / km
ahr:139 max:169 shoes: Salomon Trail Pro SCS

easy run today with some sprints.
ran to wartis play than a loop with him and to school. there we joined the usual strength training and i ran home afterwards.

Strength 50:00 [3]
shoes: Nike 90

the usual strength training with the club.

Aerobic 25:00 [1]
shoes: Nike 90

as we always do some aerobic to warm up! :D

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