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Training Log Archive: naomi

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Running	22	16:33:25	107.25		172.61		3815
Orienteering	10	9:04:42	38.53		62.0		2300
XC skiing	4	4:32:31	39.64	(6:52)	63.8	(4:16)	665
Bike	2	2:41:23	32.39	(12.0/h)	52.12	(19.4/h)	1070
Strength	4	2:26:00
Total	29	35:18:01	217.81		350.53		7850

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Thursday Apr 30, 2009 #

Running warm up/down 38:16 [2] 6.6 km (5:48 / km) +120m 5:19 / km
ahr:133 max:159

warm up and cool down for the sprintcup. very tired! :x no surprise^^

Orienteering race 12:35 [5] 2.6 km (4:50 / km) +55m 4:23 / km
ahr:180 max:192

sprintcup 3. got 20th ... didnt miss but was very tired and was way too defenisve on the first controls in the forest. lost 2' too lars and kvaal. not too bad actually.

Wednesday Apr 29, 2009 #

Running warm up/down 51:43 [2] 8.05 km (6:25 / km) +105m 6:02 / km
(injured)

ran out to the vogelrunden to do some intervals there. i hd planned 4 x 4' but had to stop after 3 because i injured my back. damnit. hope i can run the sprintcup tomorrow. incl rest

Running 11:45 [5] +90m
max:190 (injured)

vogelrunden. 3 x 3 laps. fun to run. its a little path in the forest with roots and sharp turns and uphill and downhill. nice one. just too bad i injured my back! :( lets see if i can find out how long 1 lap is.

times were 3:54, 3:56, 3:55

Tuesday Apr 28, 2009 #

Running 6:06 [2] 1.26 km (4:50 / km)

ran to felix and cycled with his bike out to the o training. after delivering the bike to hime i ran home.

Bike 25:21 [2] 10.33 km (24.4 kph) +200m

cycling part

Orienteering 29:12 [4] 3.0 km (9:44 / km) +180m 7:29 / km

o-training first part. very hard to run. tried several things... some worked some didnt^^ very hard to run in the terrain.

Orienteering 31:43 [4] 3.5 km (9:04 / km) +200m 7:03 / km

o-intervals with tore and olav.

Monday Apr 27, 2009 #

Running 49:29 [2] 8.91 km (5:33 / km) +125m 5:11 / km
ahr:129 max:155

ran a little loop with carl up to dragvoll did strength with him there and ran straight back afterwards.

Strength 30:00 [3]

strength

Sunday Apr 26, 2009 #

Running warm up/down 21:28 [2] 3.5 km (6:08 / km) +80m 5:30 / km
ahr:140 max:163

i was really motivated after yesterdays defeat and wanted to get the optimum out of this run.

Orienteering race 47:38 [5] 4.6 km (10:21 / km) +210m 8:26 / km
ahr:166 max:186

oh my god. besides having some quite good parts i missed A LOT! i would say at least some 10 minutes but i have to check the splits.

Running 16:07 [2] 2.0 km (8:04 / km) +110m 6:19 / km

we did another o training some hours after the race. thats the path we ran to the start.

Orienteering 51:12 [3] 5.0 km (10:14 / km) +90m 9:24 / km
ahr:136 max:162

dead in the legs and in the brain. again missing. was good francois gonon was out there as well. had a little talk with him in the forest! :x

Saturday Apr 25, 2009 #

Running 15:00 [2] 2.75 km (5:27 / km)

warm up and cool down for the competition. its really a nice one. sprint first and afterwards a middle distance with chasing start! awesome! :)

Orienteering 18:55 [5] 2.6 km (7:17 / km) +115m 5:57 / km

the sprint. awesome terrain. its just a pitty i missed quite a bit.

Running 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

warm up and cool down for the middle distance (including way to the start)

Orienteering 36:15 [3] 3.1 km (11:42 / km) +115m 9:52 / km

middle distance - chasing start. took or got the wrong map not sure about it. realised it and tried to go on as hard as possible for trainings purpose. missed #6 by quite a bit and finally lost motivation at all. only walked to 7 and jogged the rest. couldnt walk into the finish.... frustrating

Friday Apr 24, 2009 #

Running 57:13 [2] 10.37 km (5:31 / km) +245m 4:56 / km
ahr:133 max:154

some running before the strength training with felix and reka and afterwards back home with felix.

Strength 30:00 [3]

quite heavy stuff. need to train more stuff like that :P with felix btw ...

Thursday Apr 23, 2009 #

Running 15:40 [1] 2.8 km (5:36 / km) +45m 5:11 / km
ahr:116 max:149

wup and cool down for the sprintcup in trondheim.

Orienteering 16:54 [4] 2.6 km (6:30 / km) +120m 5:17 / km
ahr:174 max:194

after a great run at tio i really sucked at the sprintcup today. legs felt quite ok so i tried to push. and i didnt reduce the speed when i should have to. so i missed. actually quite a bit! :( 2 competitions coming up on the weekend. have to put it together there again!

Wednesday Apr 22, 2009 #

Running warm up/down 24:29 [2] 4.45 km (5:30 / km) +85m 5:01 / km
ahr:135 max:147

ran down with the club to the "sportbuilding" and did the strength training there. afterwards a bit longer route back home.

Strength 1:00:00 [3]

strength training. the girls just couldnt get enough so we had to go for an extra round! :P

Running 31:21 [1] 5.27 km (5:57 / km) +80m 5:32 / km
ahr:124 max:143

felt quite ok in the morning so i thought i go for one more hour. had to find out that my legs are still stiff and everything. they feel really quite bad. dunno why :(

Tuesday Apr 21, 2009 #

Running 50:17 [2]

bit of running with felix. i am still dead. dunno why it is that bad actually. so i wont race tomorrow. maybe sprintcup on thursday and the races on the weekend. lets see.

Monday Apr 20, 2009 #

Running 2:06:37 [2] 24.1 km (5:15 / km) +425m 4:50 / km

this ran was way to long today. legs and guts are really bad now. only some easy minutes tomorrow.

Sunday Apr 19, 2009 #

Running warm up/down 25:00 [2] 4.5 km (5:33 / km)

warm up and cool down at tiomila in skane!

Orienteering race 35:21 [4] 6.0 km (5:54 / km) +150m 5:14 / km

i ran the 8th leg for ntnui's 3rd leg. actually it went quite well and i came out of the forest with the 26th fastest time on my leg.

i didnt have the feeling i got really fast legs but i think the pace was steady. thats also the reason why i rated it with 4 and not 5. but the pace i made me not missing too much. if it is much it might have been 2 minutes. not really sure i still have to analyse the race! ;)

AND i should have run for the 2nd team ...^^ maybe at jukola. lets see!

Saturday Apr 18, 2009 #

Event: Tiomila 2009

Note
(rest day)

actually i wanted to do a little run to loosen the legs but i was too lazy then! :x so not a perfect preparation...

Friday Apr 17, 2009 #

Orienteering 30:00 [4] 5.0 km (6:00 / km) +100m 5:27 / km

o - intervals. at a map just north of the tio terrain. went quite well except one bigger miss. missed some 3 minutes there! :x

Orienteering 30:00 [2] 4.0 km (7:30 / km) +50m 7:04 / km

o-intervals - the easy parts

Orienteering 46:19 [2] 6.0 km (7:43 / km) +125m 6:59 / km

just an easy training in the afternoon with the map. went again really well despite a control where the organiser didnt put a flag and i was looking for it for some 6 minutes. terrain is really fast. nice! :D

Thursday Apr 16, 2009 #

Orienteering 39:47 [4] 5.5 km (7:14 / km) +75m 6:46 / km

first map contact in sweden. it went really well and i like the terrain. its a fast one actuallly. started out easy and increased the speed. some small misses but nothing too bad! :) happy with the training.

Wednesday Apr 15, 2009 #

Running 17:13 [2] 3.5 km (4:55 / km) +30m 4:43 / km

traveled to swede with gassi (mani on ap) today and we did a little run in the evening at the place where we are going to stay the next days.

Tuesday Apr 14, 2009 #

Running 31:51 [1] 12.2 km (2:37 / km) +150m 2:28 / km

Orienteering 1:18:54 [2] 8.5 km (9:17 / km) +430m 7:25 / km
ahr:149 max:175

line-o training made by kungen in the forest of henndorf. i really like the training even though i missed the line quite a bit in several places. map is really bad in some parts as well ...^^

Monday Apr 13, 2009 #

Bike 2:16:02 [2] 41.79 km (18.4 kph) +870m

biking. nice tour. tried to keep it easy.

Sunday Apr 12, 2009 #

Running long 1:27:56 [2] 17.21 km (5:07 / km) +570m 4:23 / km

std hilly loop with mani, warti and robi.

Saturday Apr 11, 2009 #

Running warm up/down 14:32 [2] 2.7 km (5:23 / km) +35m 5:03 / km

wup and cdown for the o training

Orienteering 39:57 [4] +285m

o training @ dachsteinblick. was a really nice one. still managed to miss some 3:30 - 4' but in general i am quite satisfied.

Friday Apr 10, 2009 #

Running (mostly fields and forest) 1:05:13 [2] 11.16 km (5:51 / km) +265m 5:13 / km
ahr:141 max:166

~45' with robi before the strength training and ~20' afterwards with gassi and on my own.

my quads are fu**ing sore. stairs are quite a problem atm. ran some downhills backwards. lets see how it feels tomorrow. wanted to do a fast training.

Strength 26:00 [3]

usual stuff in the cave with robi & gassi

Thursday Apr 9, 2009 #

Running 28:30 [1] 4.56 km (6:15 / km) +130m 5:28 / km
ahr:133 max:157

just a little run over the fields and through the forest to wake the body up for the ints later today.

Running warm up/down 27:12 [2] 3.4 km (8:00 / km) +60m 7:21 / km

warm up and down for the ints. +10' walking rest

Running intervals 10:00 [5] 3.2 km (3:07 / km) +60m 2:51 / km

10 x 1' full speed. did it in the forest as preparation for 10mila. thought it might be smart to learn how to run fast in the woods! :)

and i have to say i felt awesome. legs were ready and i was flying. awesome feeling. and i am also quite satisfied with 190 max hr on those short ints.

distance is not really accurate. but it must be something like that! :)

Wednesday Apr 8, 2009 #

Running 54:14 [2] 11.47 km (4:44 / km) +295m 4:11 / km
ahr:148 max:169

some running with gassi. nice and actually it was quite fast. still feeling a bit stiff. some stretching should help! :)

Tuesday Apr 7, 2009 #

XC skiing 45:53 [2] 11.6 km (3:57 / km) +90m 3:48 / km
ahr:129 max:157

some xc skiing with øyvind after we finished work. we ran up in Sjusjøen. really nice area.

took his classic skis so it was mostly double poling and skating because I had no wax on! ;)

Monday Apr 6, 2009 #

Running 19:43 [2] 3.95 km (4:59 / km) +50m 4:42 / km
ahr:127 max:145

short n easy with öyvind in hafjell.

Sunday Apr 5, 2009 #

Running intervals 47:11 [3] 7.9 km (5:58 / km) +305m 5:00 / km
ahr:136 max:178

hmm, really strange one today. wanted to do intervals and have around 20' of fast running. somhow i was very slow the pulse was low and i felt crap. ran up the stairs at the skijumping hill in lillehammer and afterwards a 5min and a 6min interval. 1' break between.

Saturday Apr 4, 2009 #

Running 29:19 [2] 3.8 km (7:43 / km) +255m 5:47 / km
ahr:128 max:158

running around in lillehammer at the skijumping hill :D

Friday Apr 3, 2009 #

XC skiing 2:25:25 [2] 31.3 km (4:39 / km) +350m 4:24 / km
ahr:134 max:156

along the track of the vasaloppet! nice one! :)

Thursday Apr 2, 2009 #

XC skiing 18:52 [2] 4.4 km (4:17 / km) +35m 4:07 / km
ahr:126 max:140

very easy and very short again on the slope where the vasaloppet is run! :P

was really fu**in tired the whole day. again on skis... uff. tomorrow is bad weather that means a break for me. i will try to do something like a longjog!

Wednesday Apr 1, 2009 #

XC skiing 1:02:21 [2] 16.5 km (3:47 / km) +190m 3:34 / km
ahr:138 max:169

again with felix on the vasaloppetspar! :) awesome to be here ... somehow special!

Note

i am here in sweden to film some alpine centers. all the lifts and slopes. that means i was on the skis the last 2 days. thats the reason why my program isnt as planned.

i have to be careful now. the skiing is by far more exhausting than i thought...

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