Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 30 days ending Apr 30, 2007:

activity	#	time	miles		km		+m
Running	19	14:19:51	8.33		13.4		1935
Trailrunning	9	9:22:55					2115
Orienteering	10	7:35:36	9.44		15.2		1605
XC skiing	3	5:08:20					1535
Strength	6	2:35:00
Intervals	2	29:02	5.59	(5:11)	9.0	(3:14)
Total	30	39:30:44	23.36		37.6		7190

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Monday Apr 30, 2007 #

Trailrunning 1:07:05 [2] +320m
shoes: Salomon Trail Pro SCS

cruising in the forest! i really love to do a run like that. cruised a loop to dragvoll and after the strength training back.

Strength 30:00 [3]

usual stuff

Sunday Apr 29, 2007 #

Running warm up/down 20:00 [2]
shoes: Jalas Jukola

warm up and cool down for my tio leg

Orienteering 35:29 [4]
shoes: Jalas Jukola

had to run at the mass start at 11. our team had really a lot of bad luck with the headlights...! :(
anyway - it really sucked right from the start. i lost already a lot of time until i were out of the stadium just because i started in the end of the field. missed number one and ran than in the back of the whole leg 9 runners. wanted to overtake but that was almost not possible because they of course ran on the paths made by the other runners. runningt next to these paths was just not faster than they ran on the path...! i got really pissed by this situation and so i chose another route to control 9 and got the whole pack. i never saw them again until the finish. from control 9 - finish i had an ok ran. speed was not high, i missed almost all the controls a bit, but it was ok.

10mila was an awesome experience but the sporty side sucked :X

Saturday Apr 28, 2007 #

Event: Tiomila 2007

Trailrunning 32:05 [1]
shoes: Salomon Trail Pro SCS

same stuff then on friday

Friday Apr 27, 2007 #

Trailrunning 29:34 [1]
shoes: Salomon Trail Pro SCS

14 hours in the bus to get to 10mila. did a little run to keep the system alive. also 5 sprints.

Thursday Apr 26, 2007 #

Running 26:12 [2] +75m
shoes: Salomon Trail Pro SCS

dragvoll and back

C • injuries 2

Strength 30:00 [3]

usual strength workout

Running 45:00 [2] +120m
shoes: Salomon Trail Pro SCS

running to dragvoll to the sprint and afterwards back a little loop with ingunn and back home. also including the "real warmup" not only the transportation run! :)

Orienteering 14:23 [4]
shoes: Jalas Jukola

sprint race in dragvoll. legs feeling awesome but had about 1:30 of mistakes. ended up 12th. 1:51 behind the winner.

i can deal with it! shape is really good. lets hope it feels the same on sunday at my tio leg! :D

Wednesday Apr 25, 2007 #

Trailrunning 1:14:47 [2] +385m
shoes: Salomon Trail Pro SCS

cruising trough estenstadmarka on the trails is really awesome. i liked todays run.

before the run i was at a physiotherapist how took care of my rip to be ready for tio. after the session it felt better but i could feel it sometimes while running. tomorrow is a sprintrace in dragvoll. i will check it there again!

Tuesday Apr 24, 2007 #

Running 25:33 [2] +90m
shoes: Salomon Trail Pro SCS

morning run around the "dragvoll hill". legs felt as good as they can on a morning run! ;)

Running warm up/down 30:00 [1]
shoes: Jalas Jukola

warm up and cool down for the o-training

Orienteering 48:47 [3] +200m
shoes: Jalas Jukola

o-training @ vikåsen. was nice running there but i missed again really much and i got the shit with my rips again blocking the breathing. this means i ran from control 7 to the finish at almost jogging speed.

Monday Apr 23, 2007 #

Trailrunning 1:07:23 [2] +320m
shoes: Salomon Trail Pro SCS

ran a loop to dragvoll and after the strength training back.
the legs felt awesome. thats the shape i want at tiomila. hopefully i can keep the feelig up! :D

Strength 30:00 [3]

usual stuff

Sunday Apr 22, 2007 #

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, 2007 #

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, 2007 #

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] 4.0 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, 2007 #

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, 2007 #

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, 2007 #

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, 2007 #

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.

Sunday Apr 15, 2007 #

Running 20:00 [1]

warm up and short cool down for the long distance at norwegian spring!

Orienteering race 1:29:36 [4] +165m
shoes: Jalas Jukola

that was the long distance @ norwegian spring. a pretty bad part again! :(

i started out with a pretty good feeling. the legs felt ok and i was motivated to do a good race. mistakes in the beginning took their time and i lost more and more motivation. finally i decided to give because the area was very green and i had not the motivation to fight trough the greens. i was even walking or running snakelines but not straight and fast trough.

Saturday Apr 14, 2007 #

Running 30:00 [2]
shoes: Jalas Jukola

warm up and cool down for the middle distance at norwegian spring.

Orienteering 45:05 [4] 5.7 km (7:55 / km) +120m 7:09 / km
shoes: Jalas Jukola

middle distance race between halden and sarpsborg. i liked the terrain and also started to get into it. it was propably my best run here in norway. that doesnt mean it was good because i still lost about 5 minutes because of mistakes but i start dealing with the terrain here!
ended up very low on the results ... norwegians are fast! :)

Friday Apr 13, 2007 #

Event: Norwegian Spring

Running 25:00 [2]
shoes: Jalas Jukola

warm up andcool down for the sprint in halden!

Orienteering 19:30 [4] 2.7 km (7:13 / km) +140m 5:44 / km
shoes: Jalas Jukola

sprintrace at norwegian spring. was a really nice course awesome weather and i liked running there. the only bad thing was the result. speed was ok but misse more than 3 minutes. way too much ...

Orienteering 22:39 [2] +190m
shoes: Salomon Trail Pro SCS

"modelevent" with øyvind at his place between gardemoen and oslo. i flew down there in the morning from oslo and went for a little run there! just grabbed a map from behind his house and ran a while on it. i really liked it. awesome weather ... very warm!

Thursday Apr 12, 2007 #

Running 44:15 [1] +150m
shoes: Salomon Trail Pro SCS

nice easy run with carsten. took it very easy to regenerate for tomorrows sprint race in halden.

Wednesday Apr 11, 2007 #

Running 1:05:42 [1] +275m
ahr:128 max:158 shoes: Salomon Trail Pro SCS

really nice easy run with carsten up to estenstadhytta. good regeneration run. felt really good but some pain in my muscles but it will be gone until the weekend. norwegian spring i am coming :D

Tuesday Apr 10, 2007 #

Running 52:00 [2] +60m
ahr:135 max:159 shoes: Salomon Trail Pro SCS

warm up cool down + breaks for the ints

Intervals intervals 15:23 [5] 5.0 km (3:05 / km)
shoes: Salomon Trail Pro SCS

intervals
4 x 1000 with every 5 minutes start.
times were
3:20 (171/184)
3:14 (177/191)
3:19 (175/191)
3:19 (178/192)

5' break

then 5 x 200 with 30s break
times were
32 176max
32 182max
33 186max
33 188max
32 188max

i was really dead after the ints and i should start to eat more again. i was empty after the 2nd 1000m!

Monday Apr 9, 2007 #

XC skiing 1:40:12 [2] +515m
ahr:137 max:162 shoes: Salomon Active Carbon

nice skiing tour again today.

Sunday Apr 8, 2007 #

XC skiing 2:08:04 [2] +660m
ahr:142 max:168 shoes: Salomon Active Carbon

after being 5h in pirbadet i put on the xc skis and was out from 20.00 to 22.10 in estenstadmarka to finally get some training out of this week. was nice. i really felt good. i wasnt tired. but now i am really tired! :D

C • ??? 2

Saturday Apr 7, 2007 #

Running 31:27 [1] +70m
ahr:128 max:144 shoes: Salomon Trail Pro SCS

nice easy run around the "dragvoll hill"
there were 5 - 25cm of new snow on the paths i used^^

Friday Apr 6, 2007 #

Running 1:02:37 [2] 13.4 km (4:40 / km) +205m 4:20 / km
ahr:148 max:167 shoes: Salomon Trail Pro SCS

hmpf. i wanted to run in snowfree forests in the easter holidays. now we got a lot of new snow. :(
weather changed from sunny to snowstorm while running and even tough i chose a route trough the down i had to run in 20cm of snow sometimes. hmpf

Thursday Apr 5, 2007 #

Running 58:15 [2] +265m
ahr:142 max:162 shoes: Salomon Trail Pro SCS

oh man. we got snow again! :x snowstorm in the morning snowstorm while running and snowstorm now! grrrrr!
anyway! i was out for a little run and i felt very good again. i will push the hours a bit on the weekend and see how my throat acts. feels better now anyway but its still not gone!

Wednesday Apr 4, 2007 #

Trailrunning 1:10:06 [2] +275m
ahr:140 max:163 shoes: Salomon Trail Pro SCS

flatrunden for me today. felt good but the throat is still strange. i dont know what it is and obviously it doesnt affect the running but im scared to get really ill! :(

Tuesday Apr 3, 2007 #

Running 44:04 [2]
shoes: Salomon Trail Pro SCS

only some easy running for me today. throat is still not fully recovered. wanted to run for an hour today but i cut it then because there was some strange sound while breating! damn :x anyway, i think it got already better!

Monday Apr 2, 2007 #

Running 29:41 [2] +85m
shoes: Salomon Trail Pro SCS

ran to felixs place to bring him something and afterwards i headed down to gloshaugen gym to do some strength. after that i ran straight home.

feeling better today but there is still something in me...! i must be patient now!

Strength 25:00 [3]

Sunday Apr 1, 2007 #

XC skiing 1:20:04 [2] +360m
ahr:141 max:168 shoes: Salomon Active Carbon

i was for the propably last time up in bymarka with felix for some cross country skiing. was really nice.

my throat feels really strange. i even had pain while swallowing in the morning...! hmmm - i guess i should take it a bit easier the next days to get rid off it!

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