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Training Log Archive: naomi

In the 31 days ending Dec 31, 2006:

activity	#	time	miles		km		+m
Running	20	28:48:11	207.48	(8:20)	333.9	(5:11)	6125
XC skiing	3	3:59:10	33.55	(7:08)	54.0	(4:26)	695
Bike	4	3:56:49	65.55	(16.6/h)	105.5	(26.7/h)
Games	3	3:45:00
Strength	4	2:10:00
Total	26	42:39:10	306.58		493.4		6820

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Sunday Dec 31, 2006 #

Running 1:23:28 [2] 17.0 km (4:55 / km) +170m 4:41 / km
ahr:146 max:164 shoes: Salomon Trail Pro SCS

running with aishi from henndorf to seekirchen arount the lake! man it was hot....

Running 1:22:27 [3] 16.3 km (5:03 / km) +195m 4:46 / km
ahr:158 max:179 shoes: Salomon Trail Pro SCS

running home nearly the same way. but it was pretty tough than. i was empty and my stomach isnt in the best shape right now. but i made it! :)
i dont know what my pulse did while i was running^^

Saturday Dec 30, 2006 #

Running 1:09:48 [2] 12.9 km (5:25 / km) +320m 4:49 / km
ahr:134 max:152 shoes: Salomon Trail Pro SCS

had a really great run today with richi! he told my some storys when he was young - about running! it was really great to listen to him! i enjoyed it!!!!

Friday Dec 29, 2006 #

Running 1:04:43 [1] 12.0 km (5:24 / km) +185m 5:00 / km
ahr:132 max:155 shoes: Salomon Trail Pro SCS

a little easy run with warti. i feel much better now and i dont think i'm getting sick! YES :D

Thursday Dec 28, 2006 #

XC skiing 1:31:23 [2] 21.0 km (4:21 / km) +275m 4:05 / km
ahr:142 max:161 shoes: Salomon Active Carbon

was out with wati again in the early early morning - bastard! :X
anyways, was really fun ... and i enjoyed it. great weather and warm!

C • cross country skiing or runnin... 2

Running 1:09:25 [3] 11.0 km (6:19 / km) +550m 5:03 / km
ahr:150 max:187 shoes: Salomon Trail Pro SCS

was out in aigen for a run with wati, richi, john and aish. we just ran around on the gaisberg map and did 7 times 1min uphill runs. i'm too lazy to log the extra ... so i put in a 3.

the uphill minutes i would say were 4 the other running at 2-3.

it was really nice to run with john - i'm looking forward to sunday! :)

C • So how did the old man manage ... 6

Wednesday Dec 27, 2006 #

Running 1:35:00 [2] 15.5 km (6:08 / km) +625m 5:06 / km
ahr:148 max:168 shoes: Salomon Trail Pro SCS

had a great run today again. ran with warti "half-way" richi, andi and the bloody aish! we had really some fun out there and also took some pictures.

here is the link -> http://www.szene1.at/salzburg/userfotos-721363-1.h...

Tuesday Dec 26, 2006 #

Running 1:18:10 [2] 15.5 km (5:03 / km) +255m 4:40 / km
ahr:143 max:164 shoes: Salomon Trail Pro SCS

was out for a run with phil for an hour. afterwards i drove back the car and ran with warti to school to do our strength exercises + running home afterwards.

XC skiing 1:11:40 [2] 16.0 km (4:29 / km) +235m 4:10 / km
ahr:154 max:181 shoes: Salomon Active Carbon

i was out for some xc workout. was really great and i enjoyed it in the sun was also pretty warm!

Games 1:15:00 [4]
shoes: Nike 90

played soccer in the evening. after 45' of playing i was already pretty tired but tried to run anyway. tough day today! :)

Strength 20:00 [3]

the strength workout. i did mostly the core body exercises and some exercises because of my disbalances!

Monday Dec 25, 2006 #

Running 1:11:58 [2] 13.7 km (5:15 / km) +205m 4:53 / km
ahr:143 max:160 shoes: Salomon Trail Pro SCS

was out for a run alone today because wati wanted to sleep a bit longer! :) was a great run. muscles still sore and they hurt on the downhills. so i did them very slow :D somehow it was also fun running because of the fog. normally i dont like it if its foggy but today ... i enjoyed it! :)

XC skiing 1:16:07 [2] 17.0 km (4:29 / km) +185m 4:15 / km
ahr:152 max:168

was out for some xc skiing with wati & robi. was really funny. :D

Sunday Dec 24, 2006 #

Running 1:50:13 [2] 17.5 km (6:18 / km) +660m 5:18 / km
ahr:151 max:179 shoes: Salomon Trail Pro SCS

christmas longjog today. i ran with richi (40mins) wati, robi and aishi. was really cool. i enjoyed it. my muscles are sore. both legs. more or less every muscle. thats because of playing soccer yesterday...!

Saturday Dec 23, 2006 #

Games 1:00:00 [4]
shoes: Nike 90

there was a soccer turnier from my old school (www.bg3allstars.at) and i played with some old friends. was really fun. 6 times 10' running like mad! :P
we got 6th out of 13 but my friends are not so good... i always acted as last man in front of our goal and i shot also most of the goals of our team. that should tell you everything :P

Friday Dec 22, 2006 #

Running 44:09 [2] 9.2 km (4:48 / km) +165m 4:24 / km
ahr:151 max:168 shoes: Salomon Trail Pro SCS

was out for a short run with felix - did the loop to the school because we did some strength training there.

Strength 20:00 [3]

the strength training with felix. was fun! :D

Thursday Dec 21, 2006 #

Running 55:21 [1] 10.0 km (5:32 / km) +285m 4:51 / km
ahr:135 max:157 shoes: Salomon Trail Pro SCS

was out for a run today with a lot of guys. i really enjoyed it. we should do it more often in the holidays! we ran slow but the hr was ok so i hope i'm fit again! :)

Wednesday Dec 20, 2006 #

Bike 30:11 [2] 13.5 km (26.8 kph)
shoes: Salomon Trail Pro SCS

i used a ergo at my university to go for a few minutes.

Tuesday Dec 19, 2006 #

Bike 20:04 [1] 9.0 km (26.9 kph)
(sick) shoes: Nike 90

today i tried it the first time on the ergo again. legs felt really good but the hr was way to high. i gonna try it again tomorrow.

Sunday Dec 17, 2006 #

Note
(sick) (rest day)

i'm feeling better now but i'll not train today. i hope i can go for a short run tomorrow!

C • get well soon guy !! thats... 2

Saturday Dec 16, 2006 #

Note
(sick) (rest day)

i decided to do a rest day today because there was no improvement of my sickness. damn :X

Friday Dec 15, 2006 #

Bike 1:20:24 [2] 35.0 km (26.1 kph)
ahr:109 max:125

i'm still sick so again only the ergo. it's really hard mental work to do it! :x

Thursday Dec 14, 2006 #

Bike 1:10:20 [2] 32.0 km (27.3 kph)
ahr:118 max:129

i used your ergo today. first 35 minutes then i did the strength training and afterwards again 35 minutes!
did i very easy because of my throat!
it was again a mental torture ... its really boring AND we had great weather today. sun was shining and blue sky! :x

Strength 45:00 [3]

did also some strength training today. some body core exercises and some for the legs!

Bike 35:50 [2] 16.0 km (26.8 kph)
ahr:111 max:132

jumped once again onto the ergo and did some more minutes. played around also a bit with the watts in the end! :)

Wednesday Dec 13, 2006 #

Running 1:25:15 [2] 17.3 km (4:56 / km) +220m 4:38 / km
ahr:140 max:158 shoes: Salomon Trail Pro SCS

had only 4 hours sleep and a pretty hard day but the running felt really good. i mean i felt tired ok but the hr was low in an area where it should be! thats great! :)

Tuesday Dec 12, 2006 #

Running 1:25:37 [3] 17.0 km (5:02 / km) +185m 4:47 / km
ahr:149 max:167 shoes: Salomon Trail Pro SCS

hmpf. again a run i cant be satisfied with. it just doesnt feel good. maybe i should visit the doctor and check my iron...

Running 57:48 [2] 11.8 km (4:54 / km) +150m 4:36 / km
ahr:150 max:163 shoes: Salomon Trail Pro SCS

I ran my 40' loop to school to join the strength training and afterwards a short loop back home! i felt much better at these 2 runs. today in the morning it felt really tough!

Strength 45:00 [3]
shoes: Nike 90

strength training with the club. was fun again and i relly like the new form we are doing!

Monday Dec 11, 2006 #

Running 1:14:19 [2] 15.5 km (4:48 / km) +190m 4:31 / km
ahr:150 max:170 shoes: Salomon Trail Pro SCS

the weather is great again here but i still don't fell really fit. was a bit faster today but the pulse was also higher... i don't know ... time will solve this hopefully!

Sunday Dec 10, 2006 #

Running 2:06:02 [2] 25.0 km (5:02 / km) +325m 4:44 / km
ahr:148 max:164 shoes: Salomon Trail Pro SCS

lojo today. didn't feel good. it's an up and down theses days.

Saturday Dec 9, 2006 #

Running 48:00 [2] 10.5 km (4:34 / km) +160m 4:15 / km
ahr:148 max:163 shoes: Salomon Trail Pro SCS

had a great run today again. some very wet snow on the streets so i got pretty wet...!
in the beginning it felt pretty tough and also the hr was high but no wonder after standing 6hours in the rain working to gain some money. anyways... hr got down and i started to feel better! :)

Friday Dec 8, 2006 #

Running 1:22:36 [2] 17.0 km (4:52 / km) +265m 4:30 / km
ahr:147 max:161 shoes: Salomon Trail Pro SCS

had again a great run today. sun was shining it was almost hot! ;) i really thought about putting of my long sleeved shirt...

Thursday Dec 7, 2006 #

Running 1:33:15 [2] 17.2 km (5:25 / km) +560m 4:40 / km
ahr:142 max:163 shoes: Salomon Trail Pro SCS

wow. what a run today. felt really good and easy going. running with aishi was fun again. this time i tried to talk to her but if i tried she just looked at me and jumped trying to bite in my hand! :D anyways... was really great and WARM. ran with shorts again! ;)

Wednesday Dec 6, 2006 #

Running 1:50:51 [3] 22.7 km (4:53 / km) +180m 4:42 / km
ahr:141 max:161 shoes: Salomon Trail Pro SCS

had a good run today. beautiful weather started at 8 in seekirchen around the lake while they fixed the car! my breakfast always wanted to get up so it wasn't that funny. but speed and hr were ok! obviously my body is adapting... :)

Tuesday Dec 5, 2006 #

Running 1:02:15 [2] 12.3 km (5:04 / km) +130m 4:48 / km
ahr:145 max:164

hmmmm! i cant remember the last time this course took me longer than an hour! hr still too high. the pain in my sore hamstrings got better but still hurting ... i hope my shape will return soon! da** easy weeks :x

the good thing today: it was really incredible warm! i ran in shorts and also had to put up the long sleeves after 3mins of running because it was so warm! :)

Monday Dec 4, 2006 #

Running 50:18 [3] 10.6 km (4:45 / km) +145m 4:26 / km
ahr:153 max:171 shoes: Salomon Trail Pro SCS

Alright, my winter training started with todays run. It was pretty tough and my hamstrings are still sore.

I was out with Aishi because Rich is ill so i took the dog for a run. Aishi can't talk but it's a better partner than no partner! ;)

C • talking 2

Running 27:13 [3] 6.4 km (4:15 / km)
ahr:177 max:183 shoes: Salomon Trail Pro SCS

I wanted to find out where my aerobic threshold is located and run at this speed in my winter training.
i took lactate after 3.2km and a 2nd time also after 3.2km. after the 1st session i had 1.01 lactate - so it was really low. after the 2nd session it was under 0.5-0.7 so the machine wasn't able to measure it - obviously.
the hr was very very high ... but that's because of the last 3 weeks doing "nothing". that's always the same with me.

Saturday Dec 2, 2006 #

Games 1:30:00 [4]
shoes: Nike 90

I played some indoor soccer today again. now i feel really empty ... tomorrow one more rest day and on monday I'm starting with my winter training.

Friday Dec 1, 2006 #

Note

Playing Last Man Standing with my muscles!

As i had my easy weeks and my colleagues at the university all had to do some research i played the lab rat for a lot of them. There were sprints, tappings, jumps, endurance runs, cycling, strength things and so on. I had to find out the my muscles got some work to do to complete all the tasks. Now, i nearly managed to finish all of the examinations but it feels like there are not many muscles left which are not sore! The only parts of my body that aren't sore are:
MY CALVES. :D

But i also learned a lot about my body: I know I'm able to run 26.2km/h uphill (7%) for a while. My body is able to produce 12,81 lactate. I can run 60m in 7.64s and 10m in 1.71s. I'm also able to do tappings at a frequency of 17Hz and my fastest "groundcontacttime" on jumping down from 30cm is 141ms! my left leg is able to push 264kg, my right one 277kg. My bench-pressing maximum is at 67.5kg and bench-lifting at 65kg.

alright enough for now! :D

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