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Training Log Archive: naomi

In the 7 days ending Jan 7, 2007:

activity	#	time	miles		km		+m
Running	5	9:24:47	48.89		78.68		2260
Bike	1	2:02:29	33.55	(16.4/h)	54.0	(26.5/h)
XC skiing	1	48:27	5.28	(9:10)	8.5	(5:42)	100
Intervals	1	28:00	4.73	(5:55)	7.62	(3:40)	55
Strength	1	20:00
Total	6	13:03:43	92.46		148.8		2415

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Sunday Jan 7, 2007 #

Running long 2:16:06 [1] +505m
ahr:135 max:161 shoes: Salomon Trail Pro SCS

had a great run long run today. met with some guys from ntnui and headed out for a longjog. i ended up with gerrit running around. she's a girl from germany and we had a relly nice talk - in english! we wanted to meet the boys with lars and hannes but werent able to do so. so just the two of us running around. was a great trail, a lot of people out there. i have to carry along the camera the next time. also running back to the semi-frozen swamps was great. i had to pull my feet sometimes out of the swamp. the was cold. *brrrrr*

Saturday Jan 6, 2007 #

Running 40:10 [2] 8.5 km (4:44 / km) +160m 4:19 / km
ahr:137 max:168 shoes: Salomon Trail Pro SCS

i ran around a bit in trondheim today. was really cool. ran to gloshaugen watched the campus there. then around domkirken and afterwards up to the fortress but in my mind you cant call it fortress - its ahm ... way too small! than i headed back to my place again!

C • So when do you hook up with th... 5

Friday Jan 5, 2007 #

Note
(rest day)

moved to trondheim today. jumped out of the bed at 06:45 and arrived in my room in trondheim at 21:30. so no training for me today!

Thursday Jan 4, 2007 #

Running 1:04:13 [2] 12.65 km (5:05 / km) +200m 4:42 / km
ahr:136 max:159 shoes: Salomon Trail Pro SCS

easy run with draschi and mani. was really cool to see the two guys before leaving to trondheim! alright - i should go back to work and put my whole stuff into my bags! :P

Running hills 1:32:29 [2] 16.0 km (5:47 / km) +510m 4:59 / km
ahr:139 max:185 shoes: Salomon Trail Pro SCS

did some running with markus, wati, rich and aishi. they made hill sprints. i just joined them with one ... got some problems again with my stomach! damn :x but was a cool run tough!

Wednesday Jan 3, 2007 #

Running long 1:50:58 [2] 18.5 km (6:00 / km) +570m 5:12 / km
ahr:142 max:164 shoes: Salomon Trail Pro SCS

was out for a run with rich, wartels & aishi. was a really great one today. some snow up on the hill but running down it started to rain again. damn, its just to warm here right now... :(

XC skiing 48:27 [2] 8.5 km (5:42 / km) +100m 5:23 / km
ahr:142 max:161 shoes: Salomon Active Carbon

a little bit of xc skiing in thalgau berg. was really cool. had nice companion with mani! :)

it was really hard. had the wrong wax. and completely the wrong...! so it was very very slow^^

Tuesday Jan 2, 2007 #

Intervals 28:00 [4] 7.62 km (3:40 / km) +55m 3:33 / km
shoes: Salomon Trail Pro SCS

the 4 x 7 minute intervals.

2080m 10m climb 176/183 (avg/max) 3:22 min/km
1890m 10m climb 178/185 (avg/max) 3:42 min/km
1960m 10m climb 177/186 (avg/max) 3:34 min/km
1690m 25m climb ?/? (avg/max) 4:08 min/km

i'm satisfied with this training today. the last one was slow but there were two hills and i think they're higher than 25m^^

anyway... it was ok for me!

Running 1:21:55 [3] 15.48 km (5:18 / km) +205m 4:58 / km
ahr:155 max:186 shoes: Salomon Trail Pro SCS

i ran around the lake with wati today to do some intervals. planned was 6 x 7min. i just did 4 x 7 than. i was just empty. the 4x7 are logged extra - the 2 x 5 minutes i did afterwards at just a bit a faster pace are included here as well as the warm up and cool down and also the 2 min jog recoveries between the intervals.

Running 38:56 [2] 7.55 km (5:09 / km) +110m 4:48 / km
ahr:139 max:154 shoes: Salomon Trail Pro SCS

i ran a short loop to mani then to the school did some strength workout and afterwards to watis place and home!

Strength 20:00 [3]

some core body exercises - same business as every day james! :)

Monday Jan 1, 2007 #

Bike 1:21:26 [1] 35.5 km (26.2 kph)
ahr:113 max:123 shoes: Nike 90

it was really windy and rainy today so i decided to do some training on the ergo...! was really tough... for the brain! -.-

Bike 41:03 [1] 18.5 km (27.0 kph)
ahr:110 max:119 shoes: Salomon Trail Pro SCS

once again on the bike because i had to interupt my first session!

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