Training Archive: naomiIn the 7 days ending 2007-09-30:
| [csv] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| M | T | W | H | F | S | S | |||||||||||
Sunday Sep 30 | ||
| Running 1:58:43 [2]21.83 km (5:26 / km) +805m 4:35 / km | |
| awesome longjog today. ran to the kolomannsberg over the kolomannstaferl back to the gardekreuz. then over the große plaike and steinwandl back home. i took the direct path down because running on gravel roads is boring! :P | ||
Saturday Sep 29 | ||
| Running 3:00 [2] | |
| massive warm up for the orienteering "race". actually i just ran to the start ... :P | ||
| Orienteering 39:38 [3]4.4 km (9:00 / km) +120m 7:56 / km | |
| it was just a regional event today and i took it easy but still managed to miss a bit. to one control i had also bad luck - old map^^
was fun anyway and i really enjoyed it. ended up 2nd :P | ||
| Orienteering 24:29 [2] | |
| collected some controls to help markus who organised the event really well. | ||
Friday Sep 28 | ||
| Bike 26:42 [3]7.42 km (3:36 / km) +340m 2:56 / km | |
| mountainbike "challenge" with salomon guys! ;) | ||
| Running 16:47 [4]1.44 km (11:39 / km) +340m 5:21 / km | |
| ran up the last part to the hofpürglhütte. was fucking steep as you can see if you take a look on the ks and the climb! | ||
Thursday Sep 27 | ||
| Running 1:20:35 [2]14.62 km (5:31 / km) +490m 4:43 / km | |
| ran with mani again today up the henndorfer forest. we hit the steinwandl, the große plaike and the heimkehrerkreuz. afterwards we ran down the big gravel roads. speed was quite ok but we both had a bit heavy legs from yesterdays intervals.
weather was really bad. light rain, everything wet and the clouds were pretty low so the visibilty was almost 0. | ||
| C • bugger 2 | ||
Wednesday Sep 26 | ||
| Running 48:38 [2]8.64 km (5:38 / km) +150m 5:11 / km | |
| warm up cool down and the 2 minutes between the intervals. | ||
| Intervals intervals 30:00 [4]9.02 km (3:20 / km) +100m 3:09 / km | |
| 5 x 6 minutes intervals with 2 minutes break between. felt good but i am a bit sore after yesterday strength training! ;) and at the end of the 3rd interval i got some pain on my rips again. so i had to take it a bit easier then!
details: km min pace climb 1,82 6 3:18 35 1,88 6 3:11 0 1,80 6 3,20 20 1,69 6 3:33 15 1,83 6 3:17 30 | ||
Tuesday Sep 25 | ||
| Running 51:46 [2]11.5 km (4:30 / km) +130m 4:16 / km | |
| did a little run with mani and i felt really good. dont know why. it was some kind of surprise for me but i like it! ;) | ||
| Running 11:12 [2]2.3 km (4:52 / km) +60m 4:18 / km | |
| ran down to the school and back up home with elisa! | ||
| Strength 45:00 [3] | |
| strength training with the club! | ||
Monday Sep 24 | ||
| Video takes (Hiking) 2:23:31 [3]11 km (13:03 / km) +570m 10:22 / km | |
| wanted to do an easy day but it was the last really nice day so mani and i did the last parts of our "tour de salzburg" :)
heavy legs ^^ | ||
| Video takes (Hiking) 45:27 [3]+210m | |
| the last ks just behind the gnadenalm!
YEAH - we finished the 350km hiking tour ... and no i will not count all the climb... its simply too much ^^ | ||