Training Archive: naomiIn the 7 days ending 2007-09-09:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Sep 9 | ||
| Orienteering 51:26 [2]+230m | |
| the plan was to run a competition at the end of the camp and i also started even with some pain in my knee...!
i wanted to run fast and to get a good feeling for the relay champs next week but everything went wrong... - i hit the knee again on a tree. not too bad but the pain got worse. i missed #1 which might have been wrong but i was also very unconcentrated and slow to #2 & 3. i had some ok controls later but i ran very slow and walked quite a lot. no motivation and no concentration left and my knee got worse. so i decided to skip the "race" at #10. i am absolutely not happy with the last 2 days of the camp... especially if i think at the relay champs next weekend. but anyway, the shape is great and i am sure i can perform really well at the relay. | ||
Saturday Sep 8 | ||
| Orienteering 1:25:48 [2]+440m | |
| awesome o-training in italiy. it was one of the hardest maps i ran on so far. the rough orienteering went really well but when i missed almost all of the controls when i ran "into the circle". :x
couldnt get enough so i was out there for quite a while. | ||
| Running 20:00 [3] | |
| the "running part" of the training. between the courses and from the finish to the car. | ||
| Orienteering 30:00 [1] | |
| the training in the afternoon was a 2 man relay. a training i really like but i injured my left knee to the 1st control on a rock. it got stiff and swollen but i could finish... damn :X | ||
Friday Sep 7 | ||
| Orienteering 35:51 [3]+335m | |
| next o-training in carinthia. went really good. was safe on the map and had a nice speed. just one miss that cost me about 1 minute. | ||
| Orienteering 54:36 [2]+295m | |
| we trained with a reduced map in the evening and i wasnt good at all. some controls were just incredible bad but others went ok. legs were good. | ||
| Running 20:00 [2] | |
| running from the car to the start and back afterwards. | ||
Thursday Sep 6 | ||
| Running 30:41 [2]+120m | |
| shoes: Salomon Trail Pro SCS | ||
| 1st day of the training camp. we ran to the start and afterwards back. | ||
| Orienteering 33:46 [3]4.3 km (7:51 / km) +100m 7:02 / km | |
| i ran just one course here. wanted to do more but i was already freezing so i decided to run back with the others!
was really unsecure with the orienteering ... i need more concentration. | ||
Wednesday Sep 5 | ||
| Bike 30:22 [1]13 km (2:20 / km) | |
| shoes: Salomon Trail Pro SCS | ||
| hmpf. ugly wather outside so i did my morning jog on the ergo... | ||
| Running 53:58 [2]10.3 km (5:14 / km) +330m 4:31 / km | |
| shoes: Salomon Trail Pro SCS | ||
| nice easy run with markus. we ran much shorter as planned due to bad weather... | ||
Tuesday Sep 4 | ||
| Running warm up/down 34:41 [2] | |
| shoes: Salomon Trail Pro SCS | ||
| warm up cool down + the rest between the intervals. | ||
| Running intervals 16:03 [5]5 km (3:13 / km) | |
| shoes: Salomon Trail Pro SCS | ||
| did 10x 500m with 90s rest between. it went pretty well and it feels like the power and strenght is getting back to me!
i also think i still have some reserves: i was not fully rested, there was wind, i was alone and propably the worst thing i got this pain on the right side of my rips which blocks the breathing. i got it towards the end of the 6th repetition and its really not funny running with that pain...! something i have to check before the competitions. the times were: 1:34 1:36 1:38 1:40 1:37 1:36 1:37 1:39 1:35 1:32 i forgot the hr sensor @ home ... no data :x | ||
Monday Sep 3 | ||
| Bike 59:04 [2]28 km (2:07 / km) +260m 2:01 / km | |
| shoes: Salomon Trail Pro SCS | ||
| same course as yesterday but took it easier and there was a lot of fu*king wind! how i hate it!!!!!!!!! | ||
| Running 1:08:09 [2]13 km (5:15 / km) +340m 4:38 / km | |
| shoes: Salomon Trail Pro SCS | ||
| easy run with mani and rich! | ||