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Training Log Archive: naomi

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running18 13:58:10 87.17(9:37) 140.29(5:58) 3346
  Orienteering13 11:41:59 55.51(12:39) 89.34(7:51) 1938
  Div1 6:14:06
  Bike5 4:34:20 69.3(15.2/h) 111.52(24.4/h) 1160
  Strength2 30:00
  Total29 36:58:35 211.98 341.15 6444

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Saturday Jun 30, 2012 #

Note

first adventure race yesterday. competed for 6h14min with felix. quite dead now. maybe some easy running tomorrow.

Div 6:14:06 [3]

Thursday Jun 28, 2012 #

6 PM

Bike 1:02:41 [1] 26.27 km (25.1 kph) +222m
ahr:114 max:147

easy bratsbergrunden with olav

Wednesday Jun 27, 2012 #

5 PM

Running 1:20:40 intensity: (43:00 @1) + (36:39 @2) + (1:01 @3) 17.22 km (4:41 / km) +231m 4:23 / km
ahr:145 max:163

Tuesday Jun 26, 2012 #

6 PM

Running 55:03 intensity: (37:59 @1) + (3:01 @2) + (4:11 @3) + (9:32 @4) + (20 @5) 10.42 km (5:17 / km) +115m 5:00 / km
ahr:140 max:183

wanted to do something fast despiste my stomach being a bit upset. managed at least to do 4 x 4 with 2' break. hard to push myself ... i should do some more real interval sessions!

Monday Jun 25, 2012 #

8 PM

Running 25:34 [1] 4.71 km (5:26 / km) +34m 5:15 / km
ahr:127 max:139

muscles still tired. easy one with felix and line.

Sunday Jun 24, 2012 #

2 PM

Running 2:48:16 intensity: (1:52:37 @1) + (51:15 @2) + (4:24 @3) 21.01 km (8:01 / km) +1001m 6:28 / km
ahr:141 max:167

playing on the mountain with felix and line. nice one! no pathes just through the terrain. legs still quite dead after the 400s. guess i should take it a bit easier the next days.

Saturday Jun 23, 2012 #

4 PM

Bike 1:14:04 intensity: (1:12:03 @1) + (2:00 @2) + (1 @3) 29.15 km (23.6 kph) +274m
ahr:118 max:162

had to do some things in town and used the racer to get around. got nothing of the things i needed. pissed.
7 PM

Running 1:16:05 intensity: (38:26 @1) + (24:27 @2) + (12:35 @3) + (37 @4) 11.78 km (6:28 / km) +417m 5:29 / km
ahr:147 max:174

with felix and line in bymarka

Friday Jun 22, 2012 #

8 PM

Running 1:22:13 intensity: (51:14 @1) + (17:30 @2) + (5:12 @3) + (8:17 @4) 14.87 km (5:32 / km) +103m 5:21 / km
ahr:139 max:181

reps. 10 x 400m in with 75s target time. did 200m walking and 200m jogging as break which a bit less than 3x running time. good session.

Thursday Jun 21, 2012 #

Note
(rest day)

didnt manage to squeeze a run in on our 2nd day in namsos. jumped "a bit" on a trampoline and did some water skiing. guess i will be quite sore by tomorrow ... FUN!

Wednesday Jun 20, 2012 #

7 PM

Running 42:53 intensity: (19:16 @1) + (18:34 @2) + (5:03 @3) 4.16 km (10:19 / km) +296m 7:36 / km
ahr:147 max:165

traveled to namsos with work. managed to get a little run in which was awesome. no paths just somewhere through the forest. ran over 5 "peaks". perfect nature.

Tuesday Jun 19, 2012 #

10 AM

Running 53:27 intensity: (22:45 @1) + (28:51 @2) + (1:51 @3) 11.86 km (4:30 / km) +141m 4:15 / km
ahr:149 max:166

4 PM

Running 4:19 intensity: (3:10 @1) + (1:09 @2) 0.57 km (7:34 / km) +17m 6:35 / km
ahr:138 max:152

bit of warmup for the bedrifts-o

Orienteering 59:10 intensity: (7:39 @1) + (14:53 @2) + (18:38 @3) + (17:54 @4) + (6 @5) 7.91 km (7:29 / km) +200m 6:38 / km
ahr:163 max:182

tough course and a lot of water in the marshes which didnt make it easier. missed the first control by a lot. had this control before and missed it also then. this are is just fu**ed up (i think...). good training anyway!

really tired pretty much from the start which isnt that surprising!

Monday Jun 18, 2012 #

Note
(rest day)

long travel home (including boat :D). could have trained but was kind of too lazy. had a lot to do with unpacking washing and i am also moving soon. seems like i wont get bored in the close future :)

Sunday Jun 17, 2012 #

4 AM

Orienteering 1:19:31 intensity: (1:54 @1) + (10:22 @2) + (26:51 @3) + (39:50 @4) + (34 @5) 11.85 km (6:43 / km) +184m 6:14 / km
ahr:169 max:183

jukola. physical it was ok i guess. didnt fell too good but not too bad either. somewhere in the middle. had hoped for more but its hard (at least for me) to feel good when you start at these strange times :) i had fun out there and while running it didnt feel too bad but when i took a closer look at the race afterwards i saw that i had missed a bit more than 10 minutes. thats too much.

Saturday Jun 16, 2012 #

12 PM

Running 20:11 intensity: (4:49 @1) + (14:54 @2) + (28 @3) 4.57 km (4:25 / km) +29m 4:17 / km
ahr:151 max:162

last preperation. trying to get the feet going.

Friday Jun 15, 2012 #

12 PM

Orienteering 59:43 intensity: (4:53 @1) + (45:44 @2) + (9:06 @3) 7.02 km (8:30 / km) +89m 8:00 / km
ahr:148 max:170

last training before jukola. still the same feeling: love the terrain - its just so much fun running around on the stone plates but i just cant work it 100% out. jukola will be interesting...

Thursday Jun 14, 2012 #

11 AM

Orienteering 53:29 intensity: (4:27 @1) + (41:54 @2) + (7:08 @3) 5.97 km (8:58 / km) +105m 8:14 / km
ahr:148 max:169

next training. i think it went better than yesterday but i feel that i didnt really crack the code yet. hmmm.

Wednesday Jun 13, 2012 #

6 PM

Orienteering 42:59 intensity: (17:44 @1) + (24:17 @2) + (58 @3) 4.87 km (8:50 / km) +63m 8:17 / km
ahr:132 max:163

arrived in finland today and went for a first training right after arriving. awesome terrain - as always. rasmus and i took it easy and looked a lot at details.

Tuesday Jun 12, 2012 #

6 PM

Orienteering 1:04:19 intensity: (46:55 @1) + (17:08 @2) + (16 @3) 6.72 km (9:34 / km) +210m 8:17 / km
ahr:139 max:163

on a reduced map in jervskogen. wanted to run fast but felt quite bad so i took it easy. almost only walking the uphills. going to finland and jukola tomorrow! :)

Monday Jun 11, 2012 #

5 PM

Running 22:30 intensity: (6:14 @1) + (15:31 @2) + (45 @3) 4.95 km (4:33 / km) +48m 4:20 / km
ahr:149 max:166

C • a little short 3

Sunday Jun 10, 2012 #

12 PM

Bike 16:11 intensity: (15:04 @1) + (1:07 @2) 3.63 km (13.5 kph) +86m
ahr:123 max:151

home - arena by bike

Running 6:07 intensity: (5:32 @1) + (35 @2) 0.7 km (8:44 / km) +90m 5:19 / km
ahr:131 max:151

running/walking to the start. not feeling too good. too much party yesterday and its not that easy too handle anymore as i got quite old -.-

Orienteering 41:41 intensity: (4:54 @1) + (7:00 @2) + (17:03 @3) + (11:37 @4) + (1:07 @5) 6.17 km (6:45 / km) +154m 6:00 / km
ahr:162 max:220

i had really fun running but didnt read the map too much. so it ended how it was supposed to end...

Saturday Jun 9, 2012 #

3 PM

Bike 16:18 intensity: (13:02 @1) + (3:03 @2) + (13 @3) 4.28 km (15.8 kph) +117m
ahr:137 max:162

with the bike from home to the arena

Running 12:10 intensity: (10:35 @1) + (1:35 @2) 1.94 km (6:16 / km) +66m 5:22 / km
ahr:137 max:158

running to the start and a bit of extra warm up

Orienteering 1:03:34 intensity: (9:33 @1) + (18:39 @2) + (18:03 @3) + (17:19 @4) 8.04 km (7:54 / km) +221m 6:57 / km
ahr:161 max:181

"middle distance" - 50' winner time. wanted to do a good race but couldnt get into racing mood. so ended up taking it more and more easy throughout the race. it was a really nice day to be out in the forrest.

Friday Jun 8, 2012 #

7 PM

Running 16:51 intensity: (15:15 @1) + (56 @2) + (40 @3) 3.16 km (5:20 / km) +7m 5:16 / km
ahr:128 max:170

Orienteering 19:48 intensity: (15 @1) + (4 @2) + (7 @3) + (8:26 @4) + (10:56 @5) 4.42 km (4:29 / km) +18m 4:23 / km
ahr:178 max:189

Trondheim Open Sprint. Satisfied with my performance in the start and I can run MUCH faster than I thought which is good to know :) had a little hesitation to 11 as I didnt see the control. took the wrong routechoice and was stupid in addition which cost me !45s!. Got stressed and didnt manage to plan ahead at all on some forrest controls. Exactly there I would have been important to be accurate. Lost some more time there...

so with a minute or so lost i cant be satisfied BUT i had fun :)

Running 15:22 intensity: (15:18 @1) + (4 @2) 2.17 km (7:05 / km) +86m 5:55 / km
ahr:132 max:148

Thursday Jun 7, 2012 #

4 PM

Orienteering 1:04:45 intensity: (1:04:13 @1) + (32 @2) 7.14 km (9:04 / km) +49m 8:46 / km
ahr:118 max:149

regenerative o-ing. almost downhill only :)

Wednesday Jun 6, 2012 #

5 PM

Bike 53:45 intensity: (52:20 @1) + (1:25 @2) 25.04 km (28.0 kph) +256m
ahr:119 max:153

to vassfjellet skisenter - tired

Orienteering 55:14 intensity: (53:49 @1) + (1:25 @2) 5.36 km (10:18 / km) +283m 8:09 / km
ahr:125 max:154

Bike 51:21 intensity: (48:00 @1) + (3:21 @2) 23.15 km (27.0 kph) +204m
ahr:125 max:156

and home again :)

Tuesday Jun 5, 2012 #

5 PM

Running 4:34 intensity: (2:51 @1) + (1:43 @2) 0.71 km (6:26 / km) +13m 5:55 / km
ahr:141 max:155

Orienteering 58:21 intensity: (7:40 @1) + (17:14 @2) + (22:30 @3) + (10:32 @4) + (25 @5) 7.54 km (7:44 / km) +213m 6:47 / km
ahr:161 max:193

Monday Jun 4, 2012 #

6 PM

Running 1:39:46 intensity: (1:04:24 @1) + (28:00 @2) + (7:22 @3) 16.95 km (5:53 / km) +463m 5:11 / km
ahr:144 max:166

as much as possible on trails to liåsen and back via månen. felt quite ok. stomach almost back at 100% - also without immodium :p - good!

Strength 15:00 [3]

Sunday Jun 3, 2012 #

11 AM

Running 5:22 intensity: (1:34 @1) + (1:40 @2) + (1:46 @3) + (22 @4) 1.16 km (4:38 / km) +6m 4:30 / km
ahr:154 max:179

bit of warm up for freidigstafetten

Orienteering 39:25 intensity: (19 @1) + (47 @2) + (1:48 @3) + (33:00 @4) + (3:31 @5) 6.33 km (6:14 / km) +148m 5:34 / km
ahr:177 max:204

felt like i can run again. nice! managed to take in the lead and got a quite solid lead on them but missed almost 3 minutes to #8. 9 and 10 went well but i started to run quite headless and missed 11, 12, 13, 14, 15, 16 ...! not good. 70'' to 11, 20, 30'' to 12, 20'' to 13, 10'' to 14, 1' to 15 and some '' to the last one as i was far too far on the right side. hmpf.

it looks like i do quite well as long as everything goes well. when i get stressed and feel like i have to hurry i just doesnt work out. have to get it straight!

Friday Jun 1, 2012 #

9 AM

Strength 15:00 [3]

6 PM

Running 46:47 intensity: (43:57 @1) + (2:50 @2) 7.38 km (6:20 / km) +185m 5:38 / km
ahr:132 max:153

stomach died completely. got a bit better after the bushes but still had to walk the last part home. knackered -.-

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