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Training Log Archive: naomi

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Running	22	22:31:02	143.44	(9:25)	230.84	(5:51)	6186
Orienteering	5	5:56:57	24.56	(14:32)	39.52	(9:02)	1175
Strength	5	2:35:00
Bike	1	1:44:43	29.83	(17.1/h)	48.0	(27.5/h)	355
Total	26	32:47:42	197.82		318.36		7716

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Tuesday Jun 30, 2009 #

Running warm up/down 15:05 [2] 2.61 km (5:47 / km) +55m 5:14 / km

wu/cd for the ints + strides included here

did: 1', 2', 3', 4' (not full), 3', 2', 1' (full) breaks were: 30'', 1', 90'', 2', 90'', 1', 3' (always walking)

then i did 4 strides with always 1' walking afterwards. hard session. tried to push the last 6' really hard. always up and down a bit. now i am really tired...

Running intervals 16:00 [5] 4.62 km (3:28 / km) +60m 3:15 / km

tha ints!

submax
1' | 0,26k | 3:53/k | -02/+03 | 165/173
2' | 0,56k | 3:35/k | -03/+02 | 165/178
3' | 0,85k | 3:33/k | -16/+13 | 168/179
4' | 1,15k | 3:30/k | -50/+00 | 169/178

max
3' | 0,90k | 3:22/k | -19/+27 | 172/190
2' | 0,60k | 3:22/k | -26/+05 | 166/190
1' | 0,30k | 3:26/k | -00/+10 | 171/185

Running 14:30 [1] 1.21 km (11:59 / km)

the breaks

Monday Jun 29, 2009 #

Running 1:21:47 [1] 12.28 km (6:40 / km) +405m 5:43 / km
ahr:140

erik, rolf rune and myself. still incredible hot out there. bathing in the estenstaddammen hit it.

had actually planned some strength but me legs felt quite empty so i decided to skip it because i am going to race from friday to sunday and directly afterwards i will go to sweden to assist felix' multisport team on the explore sweden monster challenge the last days.

Sunday Jun 28, 2009 #

Running long 2:08:51 [2] 18.69 km (6:54 / km) +458m 6:08 / km
ahr:143

WOW. awesome. really hot. must be around 27 degrees now. ran almost only on singletrails and through marshes and we took a bath at after 1:45h of running. absolutely gorgeous!

Saturday Jun 27, 2009 #

Running 43:38 [2] 6.67 km (6:33 / km) +110m 6:03 / km

warm up cool down and the breaks.

4 x 5' with 3' walking rest.

Running intervals 20:00 [5] 4.99 km (4:00 / km) +185m 3:23 / km

the ints.

Friday Jun 26, 2009 #

Running 1:04:52 [2] 10.01 km (6:29 / km) +310m 5:37 / km

a gang of 6 running up to estenstaddammen for a bath. water was warmer then yesterday which is nice! ;) still really warm here. ran without a shirt. YES!

grillparty afterwards! :) thats life i guess ... :p

Thursday Jun 25, 2009 #

Running 1:16:01 [2] 11.36 km (6:41 / km) +268m 5:59 / km

awesome. also jumped into estenstaddammen which is still quite cold. maybe 18 degrees. but perfect if it is hot outside! ;)

Strength 20:00 [3]

max strength training for the legs @ dragvoll

Wednesday Jun 24, 2009 #

Running 1:23:00 [2] 14.18 km (5:51 / km) +445m 5:04 / km
ahr:141 max:157

"longish" run. felt awesome in the beginning but got tired after 20' and my stomach got quite bad. so jogged the rest. happy i got my 80'. had some 90 or 100 planned!

Tuesday Jun 23, 2009 #

Running warm up/down 45:45 [2] 5.26 km (8:42 / km) +150m 7:37 / km

actually we had planned o-intervals but we were not motivated for them so we just ran up to an awesome peak in bymarka. we also did 4 x 4 minutes with 3' rest on our way. ints felt really well but got a bad stitch on the last one. GRRRR

Running intervals 15:40 [4] 3.62 km (4:20 / km) +170m 3:30 / km

~ 4 x 4 with 3'

750m | 75m | 5:21 pace
670m | 75m | 5:30 pace / only 3:40 - we reached the top then
1110m | 0m | 3:38 pace
1090m | 20m | 3:40 pace / got a bad stitch so had to run slower

Monday Jun 22, 2009 #

Running 1:32:17 [1] 12.78 km (7:13 / km) +490m 6:04 / km

had planed to run some 70' but met reka and hege on my way out so it got a bit longer and really easy. there was also quite a bit of hiking and a lot of climb actually. but very nice with the two!

Sunday Jun 21, 2009 #

Running 23:39 [2] 4.69 km (5:03 / km) +110m 4:31 / km

ran up to dragvoll with felix on his bike. still not running because of his leg ... poor guy...! we did some strength and afterwards i ran back home with him by my side. followed by moving felix' and lines last things into their new flat. got a selfmade bread from felix - yummy yummy :)

Strength 30:00 [3]

did some max strength test and some fun stuff with felix on the handergometer ... got a nice pump and i earned my bodyweight in chocolate cause i was able to do 15 pushups afterwards which felix didnt want to believe! :D

C • The strenght training paid off! 6

Thursday Jun 18, 2009 #

Running 56:55 [3] 11.78 km (4:50 / km) +430m 4:05 / km
ahr:157 max:182

got my butt out of the door to do a little run. felt quite ok. ran a bit faster. it was raining outside with some wind but i have to say i really enjoyed the run.

Wednesday Jun 17, 2009 #

Note
(rest day)

didnt train. didnt like to. jukola still in my head. maybe tomorrow

Tuesday Jun 16, 2009 #

Running 1:05:48 [2] 13.37 km (4:55 / km) +320m 4:24 / km

after 2 or 2.5 hours on the water (did some whitewater kayaking with felix which was really great fun!!!) i ran a loop from there along the fjord up to my place. legs felt really well ... bit tired on the last uphills.

still dont know what went wrong @ jukola. is it simply possible to have such a fu**ing bad day???

Monday Jun 15, 2009 #

Note
(rest day)

came home from jukola. i was even worse on the partyboat on the way home ... i didnt finish it... anyway - no motivation for training today^^

Sunday Jun 14, 2009 #

Orienteering race 2:01:41 [5] 16.6 km (7:20 / km) +450m 6:27 / km

JUKOLA! what a disappointment. after perfect legs the last days i had absolutely nothing to give today. it was a fight right from the first start. i spent a lot of thoughts about walking home but you simply cant do that so i went on as fast as possible. some misses here and there cause i was only focused on my body and the running. stupid. with more routine i guess i could have saved some 10 minutes and 10 more with a "normal physical" day - frustrating...

Saturday Jun 13, 2009 #

Event: Jukola 2009

Running 17:39 [2] 3.19 km (5:32 / km) +30m 5:17 / km

just moving the legs a bit and some sprints. felt really really awesome. got two rockets down there :) really looking forward to my last leg now. there will be a lot of pathes. at least thats what the girls told me. perfect to play my physical strength. hrhr :>

Friday Jun 12, 2009 #

Orienteering 48:28 [2] 5.19 km (9:20 / km) +180m 7:58 / km

cruising around on an o-map. just easy. starting to save energy for jukola. i will need it on my last leg. 16.5 - 16.7k :D

Thursday Jun 11, 2009 #

Running warm up/down 8:30 [2] 1.05 km (8:06 / km) +40m 6:48 / km

testing legs and head today. this is the warmup for the o training.

Orienteering 54:39 [4] 7.46 km (7:20 / km) +265m 6:13 / km

o-training. legs great and head ok. maybe missed 4, 5 minutes but satisfied. others missed as well. got the fastest time - i think ...! full speed wasnt always possible for me because i had to read the map ;)

looks great for jukola now. i think i am ready. perfect legs and my head seems to be working again.

Wednesday Jun 10, 2009 #

Orienteering 1:12:36 [2] 6.67 km (10:53 / km) +180m 9:35 / km

traveled to finland today and did my first training in the evening. nice one. some misses but better than in the past.

Tuesday Jun 9, 2009 #

Running 45:29 [2] 8.9 km (5:07 / km) +160m 4:41 / km

some running with erik and arno.

Monday Jun 8, 2009 #

Running warm up/down 32:53 [2] 5.56 km (5:55 / km) +110m 5:23 / km

up to dragvoll and back down afterwards

Strength 30:00 [2]

as usual

Sunday Jun 7, 2009 #

Running 1:34:04 [2] 17.81 km (5:17 / km) +550m 4:35 / km
ahr:149 max:172

last training before jukola. actually wanted to do a longjog. that was a bit short but i missed the right "path" in the swamps out there so i got a bit short. ran a bit faster in the end to see what i have left and i have to say i am really satisfied. i think i am ready for jukola. at least the legs are!

C • short note 8

Saturday Jun 6, 2009 #

Running 1:12:21 [2] 13.32 km (5:26 / km) +320m 4:51 / km
ahr:145

some running with stefan.

Friday Jun 5, 2009 #

Running warm up/down 49:07 [2] 7.03 km (6:59 / km) +120m 6:26 / km

stefan, jørgen and I ran down to Øya. Thats down at the Nidelven river and there is a 400m track. Was quite tired from yesterday cause i was out quite long had some beer ... you know ... ^^

ran 6 x 800m with 2' break!

time here includes running down there, 6 x 2' break and running back home.

Running intervals 15:49 [5] 4.8 km (3:18 / km)
max:190

the ints:

2:38, 2:38, 2:39, 2:38, 2:40, 2:36

actually i am satisfied. wind was a real killer down there and i could keep the times below 2:40 (or at 2:40...). heartrate is with 190max quite a bit low. but i trained quite a bit this week. looks like i am getting tired which is great. easy tomorrow long on sunday and then gathering energy for jukola on the weekend.

C • Nice times 2

Thursday Jun 4, 2009 #

Running warm up/down 38:54 [2] 6.07 km (6:25 / km) +180m 5:35 / km

warm up cool down and the rest between the ints.

Running intervals 15:59 [4] 2.88 km (5:33 / km) +120m 4:36 / km

4 x 4' swamp and jungel intervals. didnt run them full as it is track ints tomorrow.

Wednesday Jun 3, 2009 #

Strength 45:00 [3]

strength with "the club". only 4 including me today. its exam period. but its soon over. parties on thursday and friday coming up! ;)

took the bike down cause i had an meeting soon after strength...

Running 1:21:21 [2] 15.65 km (5:12 / km) +500m 4:29 / km
ahr:139

ran alone out to liåsen and back. ran around estenstaddammen as well because i felt like doing it! :) not sure about the climb.

Tuesday Jun 2, 2009 #

Orienteering 59:33 [1] 3.6 km (16:33 / km) +100m 14:31 / km

no comment

Monday Jun 1, 2009 #

Running 6:35 [2] 1.16 km (5:41 / km)

ran to felix and back to get the bike.

Bike (Roadbike) 1:44:43 [2] 48.0 km (27.5 kph) +355m

cycled around bymarka with felix. he took the mtb and i took his roadbike. nice one! :)

Running warm up/down 28:33 [2] 5.3 km (5:23 / km) +90m 4:58 / km

usual monday stuff but shorter as i was already out biking. ran pretty direct up and back home again! between of course strength! ;)

Strength 30:00 [3]

medicine ball stuff with felix

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