Training Archive: naomiIn the 7 days ending 2007-04-22:
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| M | T | W | H | F | S | S | |||||||||||||||
Sunday Apr 22 | ||
| Trailrunning 1:55:15 [2]+515m | |
| shoes: Salomon Trail Pro SCS | ||
| longjog with felix. they guys got me out of my bed at 10 to go for the longjog. thanks for that. was really good!! and it looked like they had fun! :P
just a pitty we missed the other 3 then so felix and i were alone on our way. was a nice longjog! :) | ||
| C • Where did you run? 4 | ||
Saturday Apr 21 | ||
| Note | |
| Yesterday the NTNUI 10mila teams were announced! I made it into the 3rd team. Finally I am happy with the decision because I tought I will end up anywhere in the end after showing not even one good result.
I got the 9th leg meaning 5.56km of unforked course in the daylight! I would say that fits me perfect! Of course I am also disappointed I couldnt get on a better team but if you run bad you simply can not expect it! ;) | ||
| Running warm up/down 15:00 [2] | |
| shoes: Jalas Jukola | ||
| warm up and cool down for the sprint distance on the other side of the fjord! :D | ||
| Orienteering 19:36 [4]2.6 km (7:32 / km) +100m 6:19 / km | |
| shoes: Jalas Jukola | ||
| the sprint race itself wasnt really good. had some mistakes some really silly ones and i didnt push too hard. the ground was very tough to run - very deep and tough! | ||
| Trailrunning 30:00 [1] | |
| shoes: Jalas Jukola | ||
| warm up cool down for the middle distance after the sprint. | ||
| Orienteering 34:04 [4]4.2 km (8:07 / km) +145m 6:55 / km | |
| shoes: Jalas Jukola | ||
| we had a chasing start at the middle distance. nobody really told me i should start so i stood there for 67s until i realised i should be on the course already. anyway... 1-3 were really ok. big mistake to 4. looked just completely different than i expected it. to 6 the wrong routechoice... again some time lost. to 7 maybe 20s of mistake was steep downhill and the unter a nose a stone. saw the nose but was a bit too far to the right and missed it a bit! anyway... i am satisfied with this one because it was 15.000 scale and 20 years old and i really improved of these kind of maps!
and the best: my legs were really STRONG. could run a pretty fast pace trough the swaps and bushes ... i really liked it! :) if it feels like that at 10mila ... i am ready! :D | ||
Friday Apr 20 | ||
| Running 29:00 [2]+75m | |
| shoes: Salomon Trail Pro SCS | ||
| up to dragvoll and after the strength training back. | ||
| Strength 20:00 [3] | |
| shoes: Salomon Trail Pro SCS | ||
| usual strength training but took less weight and less repetitions because of the intervals in the evening. | ||
| Running 50:35 [2]+70m | |
| shoes: Salomon Trail Pro SCS | ||
| warm up and cool down for the ints in leangen
also including the breaks. | ||
| Intervals intervals 13:39 [4]4 km (3:25 / km) | |
| intervals - 1000m - 4x
felt really crappy - really bad - dont know whats wrong - damn :( started slow because of the injury that is still some kind of blocking my running. plan was to start with 3:35 and get 5s faster on every repetition and end up with 3:15 or 3:10 on the last one. so the times were: 3:35 3:29 3:25 3:20 started every 5th minute. stopped it after the 4th one as i felt absolutely bad. anyway... maybe the mileage is missing. i will try to train hard before 10mila now to be in a really good shape there. | ||
| C • huh 2 | ||
Thursday Apr 19 | ||
| Running 27:08 [2] | |
| (injured) shoes: Salomon Trail Pro SCS | ||
| tried again my quadriceps. it got really better but still not nice to run with. it still handicaps me. | ||
| Running warm up/down 33:29 [2]+85m | |
| (injured) shoes: Salomon Trail Pro SCS | ||
| warm up and cool down with felix. cool that he is back now! :) | ||
| Orienteering 14:49 [4]+50m | |
| (injured) shoes: Salomon Trail Pro SCS | ||
| sprint race just next to the place where i live. i liked it really running there but at the race itself almost nothing worked like it should.
i took the wrong shoes. just streetrunning shoes. o-shoes would have been much better as there was a lot of mud. routechoices were again not good. i was not self-confident enough. i had probs with the stomach and i didnt push too hard because of my still hurting leg. anyway, good training was fun to run! results -> http://www.ntnui.no/orientering/sportslig/resultat... | ||
Wednesday Apr 18 | ||
| Running 29:39 [2]+75m | |
| (injured) shoes: Salomon Trail Pro SCS | ||
| ran my loop around dragvoll to try my right leg. i can only run slow and uphills. there is no fast running for me and i can not bend the knee too much. running downhill causes also a lot of pain.
that means no testrun today for me. i will join the girls and just take a map training in the evening. | ||
| C • Bad luck 2 | ||
| Orienteering 1:13:17 [2]+280m | |
| (injured) shoes: Jalas Jukola | ||
| ran really slow trough the course but had also small mistakes and one BIG one! :x
anyway... running slow is ok. but downhills and "special moves" are still possible. lets try tomorrow the sprint. maybe it works there... | ||
Tuesday Apr 17 | ||
| Running 1:05:14 [2]+235m | |
| shoes: Salomon Trail Pro SCS | ||
| this time includes running back a little loop back to bekken, after the orienteering race a little loop to dragvoll and after the test there back home. | ||
| Orienteering 38:21 [2]+215m | |
| (injured) shoes: Jalas Jukola | ||
| orienteering training in estenstadmarka. got into a nice flow in the beginning but had a bad crash then and injured my leg. finished it but with a lot of walking and only easy running. | ||
Monday Apr 16 | ||
| Trailrunning 1:16:40 [2]+300m | |
| shoes: Salomon Trail Pro SCS | ||
| bigger loop to dragvoll and back afterwards. | ||
| Strength 20:00 [3] | |
| strength training in dragvoll. didnt do too much because we got still a testrun left this week and i dont want to be sore. | ||