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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running21 14:41:03 99.82(8:50) 160.65(5:29) 3361
  Div5 11:42:05 43.9 70.66 3234
  Mountaineering1 5:12:09 11.92(26:11) 19.19(16:16) 1722
  Orienteering5 4:44:43 19.24(14:48) 30.97(9:12) 1135
  Bike3 1:23:27 22.34(16.1/h) 35.95(25.8/h) 675
  Games1 36:48
  Strength1 11:00
  Total31 38:31:15 197.23 317.41 10127

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Monday Sep 30, 2013 #

7 PM

Running warm up/down 13:17 intensity: (8:07 @1) + (2:09 @2) + (2:09 @3) + (52 @4) 1.85 km (7:10 / km) +99m 5:39 / km
ahr:141 max:174

8 PM

Orienteering 1:14:21 intensity: (34:58 @1) + (15:08 @2) + (12:20 @3) + (9:46 @4) + (2:09 @5) 7.52 km (9:53 / km) +269m 8:23 / km
ahr:149 max:186

some more night-o.

Saturday Sep 28, 2013 #

9 AM

Mountaineering 5:12:09 intensity: (4:07:12 @1) + (1:03:29 @2) + (1:17 @3) + (11 @4) 19.19 km (16:16 / km) +1722m 11:14 / km
ahr:138 max:172

incredibly nice mountain trip with Øyvind. we ran where possible and walked where it was too steep, too technical or too much snow. almost no paths and a lot of scrambling. some more or less scary stuff. i like adrenaline! :)

Friday Sep 27, 2013 #

7 PM

Running 15:09 intensity: (4:16 @1) + (8:49 @2) + (2:04 @3) 3.21 km (4:43 / km) +72m 4:15 / km
ahr:154 max:167

8 PM

Games (squash) 36:48 [1]
ahr:107 max:135

Thursday Sep 26, 2013 #

8 PM

Orienteering 1:16:18 intensity: (43:49 @1) + (19:58 @2) + (11:38 @3) + (53 @4) 6.82 km (11:11 / km) +272m 9:19 / km
ahr:145 max:175

#nattRenn

Running warm up/down 7:16 intensity: (6:18 @1) + (58 @2) 0.71 km (10:12 / km) +75m 6:41 / km
ahr:136 max:161

Wednesday Sep 25, 2013 #

8 PM

Orienteering 51:42 intensity: (20:37 @1) + (17:02 @2) + (7:50 @3) + (6:00 @4) + (13 @5) 5.79 km (8:56 / km) +252m 7:20 / km
ahr:154 max:183

night-O, KKC2.

Running warm up/down 4:21 intensity: (1:42 @1) + (1:59 @2) + (40 @3) 0.78 km (5:35 / km) +23m 4:52 / km
ahr:147 max:168

Tuesday Sep 24, 2013 #

8 PM

Running 35:08 intensity: (34:38 @1) + (30 @2) 7.24 km (4:51 / km) +20m 4:47 / km
ahr:131 max:154

to pirbadet

Div (waterpolo) 1:30:00 [2]

Monday Sep 23, 2013 #

6 PM

Running 1:14:22 intensity: (52:48 @1) + (17:32 @2) + (2:48 @3) + (1:14 @4) 12.66 km (5:52 / km) +384m 5:06 / km
ahr:142 max:174

Sunday Sep 22, 2013 #

11 AM

Bike 26:45 intensity: (8:04 @1) + (10:16 @2) + (7:11 @3) + (1:14 @4) 8.28 km (18.6 kph) +330m
ahr:154 max:174

12 PM

Orienteering 27:03 intensity: (4:11 @1) + (29 @2) + (2:10 @3) + (8:06 @4) + (12:07 @5) 3.92 km (6:54 / km) +123m 5:58 / km
ahr:175 max:190

2 PM

Bike 5:00 [2] 2.0 km (24.0 kph) +50m

Saturday Sep 21, 2013 #

Div (Kayakpolo) 2:00:00 [2]

Friday Sep 20, 2013 #

4 PM

Running warm up/down 14:00 intensity: (10:31 @1) + (2:32 @2) + (29 @3) + (28 @4) 3.06 km (4:35 / km) +4m 4:33 / km
ahr:143 max:176

Running race 9:34 intensity: (21 @1) + (1 @2) + (8 @3) + (58 @4) + (8:06 @5) 3.0 km (3:11 / km)
ahr:188 max:201

3:09, 3:15, 3:10
C • track? 2

Running warm up/down 17:27 intensity: (16:25 @1) + (1:02 @2) 2.95 km (5:55 / km) +28m 5:39 / km
ahr:141 max:153

8 PM

Div (swimming) 40:00 [2] 2.08 km (19:17 / km)

Thursday Sep 19, 2013 #

10 AM

Running 32:50 intensity: (18:12 @1) + (12:27 @2) + (2:09 @3) + (2 @4) 6.71 km (4:54 / km) +93m 4:35 / km
ahr:148 max:171

Tuesday Sep 17, 2013 #

8 PM

Running warm up/down 9:20 [1] 1.58 km (5:55 / km) +22m 5:32 / km
ahr:124 max:148

Orienteering 55:19 intensity: (15:08 @1) + (11:09 @2) + (14:14 @3) + (14:40 @4) + (8 @5) 6.92 km (8:00 / km) +219m 6:54 / km
ahr:160 max:183

first night-o of this season. didnt feel too well and ran quite easy for most of it. wanted to enjoy it but got pissed about this guy following me every single step...

Monday Sep 16, 2013 #

6 PM

Running 1:38:58 intensity: (1:04:33 @1) + (20:58 @2) + (11:22 @3) + (1:31 @4) + (34 @5) 16.43 km (6:01 / km) +562m 5:09 / km
ahr:145 max:187

Sunday Sep 15, 2013 #

2 PM

Running 1:05:33 intensity: (48:35 @1) + (16:34 @2) + (24 @3) 11.13 km (5:53 / km) +315m 5:10 / km
ahr:141 max:163

easy with sondre. didnt feel well. can still feel the allergy...

Saturday Sep 14, 2013 #

1 PM

Running 1:56:58 intensity: (1:13:42 @1) + (27:29 @2) + (14:47 @3) + (1:00 @4) 20.49 km (5:43 / km) +575m 5:00 / km
ahr:146 max:177

easy with anton in bymarka. legs felt good. got quite tired towards the end.

Friday Sep 13, 2013 #

3 PM

Running 51:13 intensity: (21:32 @1) + (9:11 @2) + (2:17 @3) + (6:12 @4) + (12:01 @5) 10.95 km (4:41 / km) +30m 4:37 / km
ahr:157 max:195

ints at the track with anton and olav. allergic reaction on the water from yesterday quite bad but i think it didnt really disturb while running. times not as good as last time but i felt MUCH better than the last days. so i'm pleased with the session. 6 x 1000m with 90' break. 3:23, 21, 20, 20, 18, 11.

Thursday Sep 12, 2013 #

5 PM

Running 50:13 intensity: (28:11 @1) + (15:41 @2) + (5:37 @3) + (44 @4) 8.97 km (5:36 / km) +291m 4:49 / km
ahr:149 max:175

with anton from kyvannet to geitfjellet. still feeling very bad.

Div (Kayakpolo) 1:30:00 [1]

i have to teach myself how to paddle...

Div (swimming) 3:00 [3] 0.2 km (15:00 / km)

never swam in a wetsuit before so had to try it. awesome lift i got from it :D

Wednesday Sep 11, 2013 #

Note
(rest day)

a hard fight today to do some training or not. i lost it despite very nice weather... i guess its ok to take it easy for a week.

Tuesday Sep 10, 2013 #

7 PM

Running 38:26 intensity: (37:59 @1) + (27 @2) 7.41 km (5:11 / km) +79m 4:55 / km
ahr:129 max:161

body better than yesterday. tried the fivefingers i won. i like them :) dont think i will use them for longer runs though.

Monday Sep 9, 2013 #

6 PM

Running 1:14:25 intensity: (1:11:22 @1) + (3:03 @2) 12.47 km (5:58 / km) +253m 5:25 / km
ahr:133 max:157

Saturday Sep 7, 2013 #

10 AM

Div (Adventure Race) 5:59:05 [1] 68.38 km (5:15 / km) +3234m 4:15 / km

hr sensor didnt work :X damnit. would have been interesting.

body was awesome. first time ever i was stronger than felix :D unsure about the routechoice we took but we will get the results at 22.00. i dont think it looks too bad.

victory :) actually with a big gap to the other teams where it was quite close :) good to get a win. Party was nice as well :p
C • Well done!!!! 3

Friday Sep 6, 2013 #

6 PM

Running 16:11 intensity: (11:14 @1) + (4:05 @2) + (48 @3) + (4 @4) 3.36 km (4:49 / km) +42m 4:32 / km
ahr:142 max:172

little run. day X tomorrow. 6 hours - it will be fun :)

Wednesday Sep 4, 2013 #

10 AM

Running 45:33 intensity: (16:51 @1) + (17:32 @2) + (4:43 @3) + (5:14 @4) + (1:13 @5) 8.5 km (5:22 / km) +45m 5:13 / km
ahr:151 max:187

3 x 3 x 200m on the track. last hard session. unsure if I destroyed something in my left hamstring.

30'' break between the ints, 3' between series.
32, 32, 33
32, 33, 34
32, 34, 33

Tuesday Sep 3, 2013 #

10 AM

Bike 51:42 intensity: (34:57 @1) + (13:57 @2) + (2:35 @3) + (13 @4) 25.67 km (29.8 kph) +295m
ahr:140 max:177

easy bratsbergrunden. hr again wrong in places. maybe i should change the battery.

Monday Sep 2, 2013 #

6 PM

Running 35:14 intensity: (34:35 @1) + (39 @2) 6.31 km (5:35 / km) +101m 5:10 / km
ahr:129 max:154

with the club to dragvoll for some strength and back.

Strength 11:00 [3]

a bit of core strength followed by 20' of stretching.

Sunday Sep 1, 2013 #

4 PM

Running 31:46 intensity: (30:31 @1) + (31 @2) + (44 @3) 5.86 km (5:25 / km) +16m 5:21 / km
ahr:123 max:169

5 PM

Running 23:49 intensity: (2:58 @1) + (1:03 @2) + (8:55 @3) + (10:53 @4) 5.02 km (4:44 / km) +232m 3:51 / km
ahr:169 max:177

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