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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running28 19:44:57 136.64(8:40) 219.9(5:23) 3897
  Orienteering8 4:11:04 24.28(10:20) 39.08(6:25) 1206
  Hiking3 2:40:39 7.07(22:43) 11.38(14:07) 276
  Bike1 1:45:52 27.92(15.8/h) 44.92(25.5/h) 416
  Div1 1:30:00
  Total37 29:52:32 195.91 315.28 5795

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Tuesday Apr 29, 2014 #

6 PM

Running warm up/down 10:46 intensity: (4:40 @1) + (5:39 @2) + (27 @3) 2.45 km (4:24 / km) +30m 4:08 / km
ahr:149 max:167

work to start

Orienteering 30:10 intensity: (3:41 @1) + (21 @2) + (4:35 @3) + (19:37 @4) + (1:56 @5) 6.91 km (4:22 / km) +124m 4:00 / km
ahr:172 max:186

"long" sprint. very easy course but didnt manage to keep concentrated all the time... so i missed quite a bit. not good. body n ot exactly at its best.
7 PM

Running 9:17 intensity: (8:40 @1) + (37 @2) 1.67 km (5:34 / km) +11m 5:23 / km
ahr:136 max:153

home

Monday Apr 28, 2014 #

8 PM

Running 41:52 intensity: (39:39 @1) + (2:05 @2) + (8 @3) 7.74 km (5:25 / km) +140m 4:58 / km
ahr:134 max:165

with felix. hurting muscles from yesterdays paddling.

Sunday Apr 27, 2014 #

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

Saturday Apr 26, 2014 #

9 AM

Running 13:35 intensity: (3:06 @1) + (8:46 @2) + (1:43 @3) 2.59 km (5:15 / km) +89m 4:29 / km
ahr:154 max:166

home to start
10 AM

Orienteering 35:42 intensity: (3:28 @1) + (7:20 @2) + (7:28 @3) + (13:38 @4) + (3:48 @5) 4.91 km (7:16 / km) +233m 5:52 / km
ahr:169 max:185

followed by a quite bad race

click for map
11 AM

Orienteering 45:16 intensity: (37:14 @1) + (7:53 @2) + (9 @3) 6.62 km (6:50 / km) +157m 6:07 / km
ahr:140 max:162

and collecting controls (~31') and running home.

Friday Apr 25, 2014 #

5 PM

Bike 1:45:52 intensity: (1:29:14 @1) + (4:24 @2) + (4:12 @3) + (1:53 @4) + (6:09 @5) 44.92 km (25.5 kph) +416m
ahr:133 max:223

Thursday Apr 24, 2014 #

6 PM

Running 26:02 intensity: (11:57 @1) + (7:17 @2) + (6:37 @3) + (11 @4) 5.33 km (4:53 / km) +176m 4:12 / km
ahr:152 max:172

work -> arena -> start
7 PM

Orienteering 19:39 intensity: (24 @1) + (6 @2) + (9 @3) + (1:04 @4) + (17:56 @5) 4.62 km (4:15 / km) +91m 3:52 / km
ahr:185 max:195

Trondheim Sprintcup 3. I won but a lot of good runners missing because of the national season opening this weekend. still, a win is a win :)

click for map
8 PM

Running 23:06 intensity: (19:30 @1) + (3:36 @2) 4.67 km (4:57 / km) +28m 4:48 / km
ahr:142 max:157

arena -> work

Wednesday Apr 23, 2014 #

8 AM

Running 22:45 intensity: (17:55 @1) + (4:50 @2) 4.61 km (4:56 / km) +21m 4:50 / km
ahr:143 max:161

little loop along the river and then into town for fresh bread from the bakery :)

Tuesday Apr 22, 2014 #

7 PM

Running 49:02 intensity: (31:32 @1) + (5:16 @2) + (4:43 @3) + (6:58 @4) + (33 @5) 10.23 km (4:48 / km) +38m 4:42 / km
ahr:146 max:186

10 x 400m with 200m jogging break. felt ok. some wind. times not what i had hoped for.

80, 78, 78, 80, 78, 76, 78, 76, 77, 70.

Monday Apr 21, 2014 #

3 PM

Running 1:37:12 intensity: (1:30:57 @1) + (6:15 @2) 15.18 km (6:24 / km) +452m 5:34 / km
ahr:133 max:156

bymarka with sindre. awesome. from bakklandet to våttakammen, geitfjellet and back via theisendammen and ila. sun was shining. running short short. life is beautiful :)

pic :)

Sunday Apr 20, 2014 #

10 AM

Hiking 36:14 [1] 2.85 km (12:42 / km) +57m 11:33 / km

first half back. followed by some dog sledging or whatever it is called. dogs pulling a sledge :) awesome! whoever reads this should try it once! :)
12 PM

Hiking 38:57 [1] 2.74 km (14:12 / km) +25m 13:35 / km

2nd part back to the car where we hang out in the sun with the 8 dogs that pulled us before :) had to walk the last k or so because of too little snow.
5 PM

Running 1:39:40 intensity: (1:23:43 @1) + (15:57 @2) 15.85 km (6:17 / km) +497m 5:26 / km
ahr:133 max:160

awesome weather conditions so i wanted to go for a run. was a bit tired and ran out of energy but totally worth it :)

Saturday Apr 19, 2014 #

5 PM

Hiking 1:25:28 [1] 5.78 km (14:47 / km) +194m 12:39 / km

walking/skiing to a cabin with anna. quite hard to get forward in the scooter tracks. little snow in the start so had to take the skis off inbetween.

Friday Apr 18, 2014 #

11 AM

Running 1:34:43 intensity: (1:01:58 @1) + (19:01 @2) + (13:38 @3) + (6 @4) 16.58 km (5:43 / km) +525m 4:56 / km
ahr:145 max:171

liaåsen - månen - dragvoll

Wednesday Apr 16, 2014 #

11 AM

Running 22:06 intensity: (12:34 @1) + (9:31 @2) + (1 @3) 4.81 km (4:36 / km) +38m 4:25 / km
ahr:144 max:162

bakery
6 PM

Running 35:37 intensity: (22:46 @1) + (1:04 @2) + (1:35 @3) + (7:23 @4) + (2:49 @5) 6.72 km (5:18 / km) +215m 4:34 / km
ahr:146 max:187

uphill ints.

Tuesday Apr 15, 2014 #

8 PM

Running 34:10 intensity: (32:50 @1) + (1:20 @2) 6.51 km (5:15 / km) +115m 4:50 / km
ahr:129 max:161

felt bad so i ran home after some 20' or so. last 5' were quite ok then.

Monday Apr 14, 2014 #

11 AM

Running (treadmill) 40:00 intensity: (23:05 @1) + (3:38 @2) + (4:08 @3) + (6:36 @4) + (2:33 @5) 8.28 km (4:50 / km)
ahr:148 max:191

treadmill. 3 2 1 1 2 3 with 2 break @ 19 km/h. 1% incline.

Saturday Apr 12, 2014 #

5 PM

Running 1:16:59 intensity: (1:15:46 @1) + (1:13 @2) 12.3 km (6:16 / km) +238m 5:42 / km
ahr:130 max:153

long flatrunden with harri and maren. easy.

Friday Apr 11, 2014 #

8 PM

Running 35:38 intensity: (15:46 @1) + (3:59 @2) + (11:23 @3) + (4:29 @4) + (1 @5) 8.53 km (4:11 / km) +100m 3:57 / km
ahr:154 max:182

evening run with a faster part in the middle. legs good.

tempo part: 5.55k, 75m climb, 3:36 pace.

Thursday Apr 10, 2014 #

6 PM

Running warm up/down 10:11 intensity: (6:30 @1) + (2:00 @2) + (1:33 @3) + (8 @4) 1.88 km (5:26 / km) +115m 4:09 / km
ahr:142 max:172

Orienteering 17:11 intensity: (1:47 @1) + (47 @2) + (1:24 @3) + (9:58 @4) + (3:15 @5) 3.9 km (4:24 / km) +92m 3:57 / km
ahr:173 max:189

sprint in vikhammer. went quite well but I was pretty much all the way stressed didnt take the time to read the map properly resulting in not being ahead on the map. so i lost some seconds here and there. 37s down, 5th spot.

Running warm up/down 6:12 [1] 0.85 km (7:17 / km) +10m 6:53 / km
ahr:125 max:142

Wednesday Apr 9, 2014 #

6 PM

Running 1:22:29 intensity: (1:12:23 @1) + (9:16 @2) + (50 @3) 15.53 km (5:19 / km) +169m 5:02 / km
ahr:138 max:168

leirfossrunden with grønnis and jansi. extremely tired.

Tuesday Apr 8, 2014 #

9 PM

Running warm up/down 3:24 [1] 0.58 km (5:54 / km)
ahr:125 max:144

much too short
10 PM

Orienteering 1:16:25 intensity: (30:08 @1) + (21:35 @2) + (18:29 @3) + (6:13 @4) 7.19 km (10:38 / km) +383m 8:24 / km
ahr:154 max:175

night-o. a course for real men. obviously i wasnt man enough ^^ :X

Monday Apr 7, 2014 #

6 PM

Running 1:18:24 intensity: (1:10:20 @1) + (7:58 @2) + (6 @3) 14.36 km (5:28 / km) +350m 4:52 / km
ahr:134 max:162

Sunday Apr 6, 2014 #

8 PM

Running 27:13 [1] 5.1 km (5:20 / km) +34m 5:10 / km
ahr:126 max:148

Friday Apr 4, 2014 #

5 PM

Running 1:03:04 intensity: (58:01 @1) + (3:57 @2) + (1:06 @3) 11.67 km (5:24 / km) +157m 5:04 / km
ahr:135 max:167

easy with eirik.

Thursday Apr 3, 2014 #

5 PM

Running warm up/down 6:08 intensity: (4:29 @1) + (1:39 @2) 1.15 km (5:19 / km) +9m 5:07 / km
ahr:142 max:159

Orienteering 14:25 intensity: (1:44 @1) + (9 @2) + (1:51 @3) + (7:45 @4) + (2:56 @5) 2.76 km (5:14 / km) +86m 4:32 / km
ahr:172 max:186

sprint relay. first leg. one bad route choice ~10 and i was a bit too passive but satisfied with the race. came in on the end of the lead pack.

click for map
6 PM

Orienteering 12:16 intensity: (3:10 @1) + (35 @2) + (3:20 @3) + (5:11 @4) 2.17 km (5:39 / km) +40m 5:11 / km
ahr:161 max:178

planned cool down but met my 2nd leg runner who twisted his ankle. so i overtook and ran again :)

Running warm up/down 12:12 intensity: (11:44 @1) + (28 @2) 1.75 km (6:59 / km) +31m 6:24 / km
ahr:127 max:154

Wednesday Apr 2, 2014 #

11 AM

Running 24:46 intensity: (23:12 @1) + (1:34 @2) 5.01 km (4:57 / km) +37m 4:46 / km
ahr:137 max:157

bakery
5 PM

Running 44:49 intensity: (17:26 @1) + (1:38 @2) + (10:16 @3) + (14:35 @4) + (54 @5) 11.27 km (3:59 / km)
ahr:162 max:183

treadmill. 1% incline 17km/h. threshold test. 30' running. blood sample every 5 minutes. values between 1.5 and 1.8. despite these low values still getting tired. so it has to be something else that stops me from running fast.

Tuesday Apr 1, 2014 #

6 PM

Running 1:33:35 intensity: (59:30 @1) + (5:36 @2) + (13:04 @3) + (15:25 @4) 16.73 km (5:36 / km) +272m 5:10 / km
ahr:149 max:178

1st of april. this training was no joke ^^ 6 x 6' with 1' break in terrain. got quite tired and the stomach slightly upset. especially weak uphill.

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