Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Jan 31, 2007:

activity	#	time	miles		km		+m
Running	21	26:18:28	80.64		129.78		4590
XC skiing	9	16:19:59	5.28		8.5		3765
Trailrunning	6	7:15:02					1440
Games	4	3:05:00
Strength	8	2:50:00
Bike	1	2:02:29	33.55	(16.4/h)	54.0	(26.5/h)
Intervals	5	2:01:31	14.66		23.6		490
Running School / Jumping	4	1:40:00
Orienteering	2	1:08:12	4.47	(15:15)	7.2	(9:28)	260
Total	29	62:40:41	138.62		223.08		10545

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Wednesday Jan 31, 2007 #

Running 57:55 [1] 9.8 km (5:55 / km) +105m 5:37 / km
ahr:123 max:145 shoes: Salomon Trail Pro SCS

very easy run and i felt pretty good. was out with reka, simen and ??? ;)

C • Distance 5

Tuesday Jan 30, 2007 #

Running 56:13 [2] +130m
ahr:132 max:148 shoes: Salomon Trail Pro SCS

was out for a morning run with carl, felix and knut.

Intervals intervals 34:48 [4] 7.98 km (4:22 / km) +300m 3:40 / km
shoes: Salomon Trail Pro SCS

we did intervals today. i ran them at the medium speed puls. was really ok. wanted to do 4 or 5 but had to quit after the 3rd one. i was really happy when i arrived at my flat getting on the toilet.... :X

1st: 11:02 168/181
2nd: 11:35 167/182
3rd: 12:09 166/176

Running 38:45 [2] +55m
shoes: Salomon Trail Pro SCS

warm up and cool down + the breakts between the intervals.

Monday Jan 29, 2007 #

Running 1:25:27 [2] +200m
ahr:135 max:152 shoes: Salomon Trail Pro SCS

ran around in felix a before the strength training and jumping in dragvoll. the run back afterwards is also included!

Strength 20:00 [3]
shoes: Nike 90

Running School / Jumping 20:00 [3]

Sunday Jan 28, 2007 #

XC skiing 4:05:52 [2] +835m
ahr:143 max:164 shoes: Salomon Active Carbon

puhhh! that was the "longjog" today. the word LONG got a new meaning for me...! i felt better than yesterday and my arms made it about 3h30 but then i was completely fucked. i was at home with 3:47 but i wanted the 4 hours and so i did one more little lap. while doing so i wanted to shoot myself for not staying at the cabin! ;) anyways, i did it and now i'm proud! :D

Saturday Jan 27, 2007 #

XC skiing 2:51:41 [2] +525m
ahr:137 max:160 shoes: Salomon Active Carbon

this was the first tour on the skis. i was pretty exhausted in the end and it was very cold and there was also a lot of wind. we ran from bruksvallarna to klinken. going there took us 1:47... from there back only about 1:05! that was really tough!

Games 45:00 [4]

we played snowrugby. oooooohhh man that was tough! but it was really funny and i had some nice tackles! HRHR :D

XC skiing 32:32 [3]
shoes: Salomon Active Carbon

because running with the skis for almost 3 hours and playing snowrugby there was a sprint on the skis. i tried it but i was still pretty dead and there are a lot of other guys who are more skilled than i am...! so i hast placed somewhere in the 2nd half! was fun tough! :P

Friday Jan 26, 2007 #

XC skiing 1:07:28 [2] +295m
ahr:149 max:172 shoes: Salomon Active Carbon

after arriving in bruksvallarna sweden we immediately moved out for a little xc skiing tour. was great fun with alle the other guys! :)

Thursday Jan 25, 2007 #

Running 1:06:09 [2] 13.5 km (4:54 / km) +215m 4:32 / km
ahr:144 max:162 shoes: Salomon Trail Pro SCS

run run run. did it alone today to be able to run a bit faster. there was a pretty strong wind and also some soft snow on the roads. so it wasn really good to run...

route: URL for this route is: http://www.gmap-pedometer.com/?r=665993

Games 35:00 [3]
shoes: Nike 90

played innebandy at dragvoll.

Strength 15:00 [3]
shoes: Nike 90

the usual corebody strength exercises! I'm getting stronger! YES! ;)

Running 36:02 [1]
ahr:134 max:145 shoes: Salomon Trail Pro SCS

The jog to Dragvoll and afterwards back!

Wednesday Jan 24, 2007 #

XC skiing 1:30:11 [2] +465m
ahr:138 max:164 shoes: Salomon Active Carbon

was out for some xc skiing today. we had really amazing weather today and i took also some pictures. its just a pitty it was so short then. i wanted to go longer but the wax on my skis drove me crazy then! :(

Tuesday Jan 23, 2007 #

Trailrunning 1:31:20 [3] +235m
ahr:133 max:161 shoes: Salomon Trail Pro SCS

ran with lars and espen the usual tuesday morning course. it was pretty tough today because of knee deep snow but its a good training to get some strength in your legs!

Running 32:29 [1] +60m
ahr:125 max:143 shoes: Salomon Trail Pro SCS

did some easy running out to dragvoll and back. i was glad that hannes (hf on AP) joined me! :D

Monday Jan 22, 2007 #

XC skiing 1:21:45 [2] +350m
ahr:132 max:158 shoes: Salomon Active Carbon

was out in estenstadsmarka for xc skiing. alban and i had some fun out there! ;)

Running 1:06:56 [1] +235m
ahr:132 max:150 shoes: Salomon Active Carbon

the loop with the club to dragvoll to do the strength training and afterwards with line, lars & anders back home!

Running School / Jumping 20:00 [3]

the usual jumps on monday with the hurdles!

Strength 30:00 [3]

core strength with medcine balls and some other exercises!

Sunday Jan 21, 2007 #

Running 49:38 [1] +130m
ahr:142 max:160 shoes: Salomon Trail Pro SCS

ran down to the ol training did some warm up there and after the o-training home again!

Orienteering 15:25 [3] 2.6 km (5:56 / km) +15m 5:46 / km
ahr:166 max:179 shoes: Salomon Trail Pro SCS

it was the first race of the Trondheim Winter Challenge 2007. it was a sprint and i took it pretty easy! was really fun. some smaller mistakes but was ok!

C • Details 1

XC skiing 59:48 [2] +285m
ahr:141 max:165 shoes: Salomon Active Carbon

man it was cold outside. about -10 :X
anyways got warm after a while and then it was great. could see the stars and some red clouds. awesome!!!

enjoyed it!

Note

infos about the ol training^^

map: http://bp2.blogger.com/_qTYUnXVt8tI/RbPVNg7nlII/AA...
map with route: http://bp0.blogger.com/_qTYUnXVt8tI/RbPVjA7nlKI/AA...
results: http://www.ntnui.no/orientering/sportslig/resultat...

I think they put out the times from control 7 to 9 because control 8 was missing!

As i said I started pretty easy. Had a short stop to the first control because I expected the control in the park but it was hung behind it on a single tree. The route to the 2nd was also not the best...! Too many curves i think and again a short stop because i couldnt see the control! :X 3 to 6 were ok. To the 7th i had a little extra loop because the walkthrough there was very very small so i missed that one. 8, 9 and 10 were ok. To the 11th my only real mistake. I had the map wrong in my hands and i couldn see the control. there was also another guy who deflected me a bit. 12 and finish - no prob!

Saturday Jan 20, 2007 #

Trailrunning 57:29 [2] +185m
ahr:136 max:157 shoes: Salomon Trail Pro SCS

i ran a loop to dragvoll to do some strength trianing there and afterwards back!

Strength 20:00 [3]

i met lars at dragvoll and we did some strength training together there!

Friday Jan 19, 2007 #

Running 55:16 [2] +85m
ahr:136 max:171 shoes: Salomon Trail Pro SCS

running down to leangen to the track and back. also the warmup and the cool down is included!

Intervals race 9:59 [5] 3.0 km (3:20 / km)
shoes: Salomon Trail Pro SCS

today was the 3000m testrun. i made it in 9:59. i have to be satisfied with it because the goal was to run under 10. on the other hand i expected more. maybe the games and the strength training yesterday in the evening wasnt the best preparation...! i also was out yesterday and got to sleep at 02:30...! maybe these are just excuses for myself because i'm a bit disappointment but we still have winter so there is enough time left to improve and i hope i will do so!

C • Sub 10 3

Thursday Jan 18, 2007 #

Running 32:00 [2]
shoes: Salomon Trail Pro SCS

running up to dragvoll and back after playing games there.

Games 45:00 [3]
shoes: Nike 90

we played as usual innebandy and soccer on thursday! was really fun again! :D

Strength 15:00 [3]
shoes: Nike 90

did again some strength training with line. throwing the medcine balls... although my belly was still sore from last time... really tough those norwegian girls! :)
but sometimes i was able to use the 5kg ball instead of the 3kg! :P

Wednesday Jan 17, 2007 #

Running 58:45 [2] 13.6 km (4:19 / km) +210m 4:01 / km
ahr:149 max:169 shoes: Salomon Trail Pro SCS

had a cool run today. just ran as fast as my legs wanted to go. ended up at a nice pace and felt great running it. hr was just right under the aerobic threshold! great great great!

Tuesday Jan 16, 2007 #

Note
(rest day)

i decided to do a rest day. its my rest week right now and one day off must be ok.

the weather also sucked today. so i decided to do the rest day today!

Monday Jan 15, 2007 #

Running 58:23 [1] +150m
ahr:128 max:157 shoes: Salomon Trail Pro SCS

running to dragvoll and afterwards back. very easy. on running down the avg was at 122! thats almost nothing! i'm thinking about doing some faster running trainings. i have to talk to felix!

Running School / Jumping 30:00 [3]

the jumping stuff we do with the hurdles every monday!

Strength 20:00 [3]

and finally i did some strength training. core body only!

Sunday Jan 14, 2007 #

XC skiing 1:32:04 [3] +445m
ahr:127 max:152 shoes: Salomon Active Carbon

Today I was out the first time in Norway to do some XC skiing. I really liked it my I had completely the wrong wax so it wasn't that funny and it got pretty tough. It was a good strength workout for the upper body! ;)

Trailrunning 55:20 [2] +180m
ahr:130 max:155 shoes: Salomon Trail Pro SCS

i did some running in the evening because the training was just to short in the morning for a sunday.

now i've finished the 3rd week and i'm looking forward for the rest week. i trained about 16, 14 and 15 hours the last week. the should be enough for a solid basis. i also think i got a pretty good basis i just have to work on my speed!!

Saturday Jan 13, 2007 #

Running warm up/down 6:05 [1] +10m
ahr:124 max:148 shoes: Jalas Jukola

did some easy warm up for the orienteering training!

Orienteering 52:47 [2] 4.6 km (11:28 / km) +245m 9:04 / km
ahr:144 max:170 shoes: Jalas Jukola

the day on which i first used a norwegian orienteering map. i took it very easy although it was mass start. but it was still enough advantag to see all the steps in the snow.
anyways, i did it on my own. i made a lot of mistakes! i'll upload that map asap.

Running 33:12 [1] +80m
ahr:130 max:148 shoes: Salomon Trail Pro SCS

i ran out to dragvoll to do some strength training there. i thought its opened until 10. in fact its only opened till 8 so i ran back home! :X

XC skiing 1:30:11 [2] +465m
ahr:138 max:164 shoes: Salomon Active Carbon

was out for some xc skiing today. the weather was amazing and i also took some pictures. in the end it was far to short. i wanted to go at least for 2 hours but the wrong wax drove me crazy in the end! :X i'm glad felix arrives tomorrow with some nice wax for my skis! :D

Friday Jan 12, 2007 #

Running 17:23 [1] 3.7 km (4:42 / km) +25m 4:33 / km
ahr:130 max:141 shoes: Salomon Trail Pro SCS

I started the day with a little jog just to get easy legs. They felt ok but not on the upphils! ;) anyways, i'm looking forward to the interval. I'm curious about how "fast" i can run!

http://www.gmap-pedometer.com/?r=636626

Running warm up/down 55:33 [1] +190m
ahr:132 max:148 shoes: Salomon Trail Pro SCS

running to the track in leangen with a little loop (i took the wrong road :x) and afterwards back. also included are the breaks between the inverals.

Intervals intervals 16:35 [5] 5.0 km (3:19 / km)
max:191 shoes: Salomon Trail Pro SCS

5 x 1000m with 1:30 walk & jog recovery! :)

3:18 167 / 179
3:20 174 / 186
3:21 176 / 187
3:18 176 / 189
3:18 178 / 191

Thursday Jan 11, 2007 #

Running 49:04 [2] 10.5 km (4:40 / km) +130m 4:24 / km
ahr:131 max:156 shoes: Salomon Trail Pro SCS

was out for an easy run at 8. was nice. now i'm really looking forward to playing soccer in the evening! :YES:

oh the route... i tried it: http://www.gmap-pedometer.com/?r=634589

Games 1:00:00 [3]
shoes: Salomon Trail Pro SCS

played innebandy and soccer with some guys from ntnui orienteering and some bikers!?
was really fun. I started playing on both teams - soccer & innebandy but switched to soccer then!
was really great fun!

Running 33:46 [1] +80m
ahr:131 max:152 shoes: Salomon Trail Pro SCS

ran out to dragvoll and back again!

Wednesday Jan 10, 2007 #

Trailrunning 1:04:50 [1] +225m
ahr:123 max:149

very very easy run today and a short one but i guess it was just the right thing after yesterdays intervals.

C • Recover! 2

Tuesday Jan 9, 2007 #

Trailrunning 1:13:22 [2] +275m
ahr:134 max:156 shoes: Jalas Jukola

was out with lars and hannes for a run. we started at 8 ... thats pretty early but ok! :) i took my orienteering shoes today but i think its not the best to run with them all the trainings. maybe i should buy some icebugs...!

C • Ice Bugs 4

Running warm up/down 1:07:12 [3] +140m
shoes: Jalas Jukola

the warm up and cool down for todays intervals. and also the two last intervals i didn't run fast anymore. also included the breaks here. i really died at the cool down today. thanks god i met line and marta on my way home!

Intervals intervals 32:09 [4] +135m
shoes: Jalas Jukola

today i did my first intervals in norway. 6x8 minutes trough the forest. sometimes we used some pathes and also some open area like fields. the first 3 intervals i was able to run with the pack. at the start of the 4th was a hill we had to climb. i couldn't make it with them up there and so i had to wait a bit to get some light again. i had no light. as you can imagine thats pretty funny... running intervals in the dark trough a forest without light! i made it and i am NOT injured! :D

anyways, it looks like it was a completely new thing for my body and muscles and i'm absolutely dead now. i had no more power, i got blisters, i had no light, my stomach has seen better times and on the way home my nose began to bleed.

arriving at home i ate almost everything i had there watched a movie and no get some sleep. i hope i feel better tomorrow! phew... what a day. the norwegians run like hell!!!

oh... the sessions
1 - 171/184 40m climb
2 - 170/180 10m climb
3 - 173/180 25m climb
4 - 169/180 60m climb

C • GET A LIGHT! 2

Monday Jan 8, 2007 #

Trailrunning 1:32:41 [2] +340m
ahr:133 max:158 shoes: Salomon Trail Pro SCS

started at 8 to run with lars, anders and a 3rd guy i dont know the name. it was still "dark". but enough to light to be able to run on some trails. it was pretty tough to stay concentrated and not to fall. again a lot of water, some swamps and stuff...! anyway, i liked it! was cool!

Running 57:28 [1] +100m
ahr:128 max:148 shoes: Salomon Trail Pro SCS

running up a little loop to dragvoll to do some jumping and strength training there. it was incredible heading out for a run with almost 40 or 50 people! WOW. great feeling running with a crowd! :D

plus running straight back afterwards!

Strength 30:00 [3]

some core body strength exercises and some for the feet!

Running School / Jumping 30:00 [3]

did also some jumping with hurdles and stuff. that was pretty fun. i liked it!

Sunday Jan 7, 2007 #

Running long 2:16:06 [1] +505m
ahr:135 max:161 shoes: Salomon Trail Pro SCS

had a great run long run today. met with some guys from ntnui and headed out for a longjog. i ended up with gerrit running around. she's a girl from germany and we had a relly nice talk - in english! we wanted to meet the boys with lars and hannes but werent able to do so. so just the two of us running around. was a great trail, a lot of people out there. i have to carry along the camera the next time. also running back to the semi-frozen swamps was great. i had to pull my feet sometimes out of the swamp. the was cold. *brrrrr*

Saturday Jan 6, 2007 #

Running 40:10 [2] 8.5 km (4:44 / km) +160m 4:19 / km
ahr:137 max:168 shoes: Salomon Trail Pro SCS

i ran around a bit in trondheim today. was really cool. ran to gloshaugen watched the campus there. then around domkirken and afterwards up to the fortress but in my mind you cant call it fortress - its ahm ... way too small! than i headed back to my place again!

C • So when do you hook up with th... 5

Friday Jan 5, 2007 #

Note
(rest day)

moved to trondheim today. jumped out of the bed at 06:45 and arrived in my room in trondheim at 21:30. so no training for me today!

Thursday Jan 4, 2007 #

Running 1:04:13 [2] 12.65 km (5:05 / km) +200m 4:42 / km
ahr:136 max:159 shoes: Salomon Trail Pro SCS

easy run with draschi and mani. was really cool to see the two guys before leaving to trondheim! alright - i should go back to work and put my whole stuff into my bags! :P

Running hills 1:32:29 [2] 16.0 km (5:47 / km) +510m 4:59 / km
ahr:139 max:185 shoes: Salomon Trail Pro SCS

did some running with markus, wati, rich and aishi. they made hill sprints. i just joined them with one ... got some problems again with my stomach! damn :x but was a cool run tough!

Wednesday Jan 3, 2007 #

Running long 1:50:58 [2] 18.5 km (6:00 / km) +570m 5:12 / km
ahr:142 max:164 shoes: Salomon Trail Pro SCS

was out for a run with rich, wartels & aishi. was a really great one today. some snow up on the hill but running down it started to rain again. damn, its just to warm here right now... :(

XC skiing 48:27 [2] 8.5 km (5:42 / km) +100m 5:23 / km
ahr:142 max:161 shoes: Salomon Active Carbon

a little bit of xc skiing in thalgau berg. was really cool. had nice companion with mani! :)

it was really hard. had the wrong wax. and completely the wrong...! so it was very very slow^^

Tuesday Jan 2, 2007 #

Intervals 28:00 [4] 7.62 km (3:40 / km) +55m 3:33 / km
shoes: Salomon Trail Pro SCS

the 4 x 7 minute intervals.

2080m 10m climb 176/183 (avg/max) 3:22 min/km
1890m 10m climb 178/185 (avg/max) 3:42 min/km
1960m 10m climb 177/186 (avg/max) 3:34 min/km
1690m 25m climb ?/? (avg/max) 4:08 min/km

i'm satisfied with this training today. the last one was slow but there were two hills and i think they're higher than 25m^^

anyway... it was ok for me!

Running 1:21:55 [3] 15.48 km (5:18 / km) +205m 4:58 / km
ahr:155 max:186 shoes: Salomon Trail Pro SCS

i ran around the lake with wati today to do some intervals. planned was 6 x 7min. i just did 4 x 7 than. i was just empty. the 4x7 are logged extra - the 2 x 5 minutes i did afterwards at just a bit a faster pace are included here as well as the warm up and cool down and also the 2 min jog recoveries between the intervals.

Running 38:56 [2] 7.55 km (5:09 / km) +110m 4:48 / km
ahr:139 max:154 shoes: Salomon Trail Pro SCS

i ran a short loop to mani then to the school did some strength workout and afterwards to watis place and home!

Strength 20:00 [3]

some core body exercises - same business as every day james! :)

Monday Jan 1, 2007 #

Bike 1:21:26 [1] 35.5 km (26.2 kph)
ahr:113 max:123 shoes: Nike 90

it was really windy and rainy today so i decided to do some training on the ergo...! was really tough... for the brain! -.-

Bike 41:03 [1] 18.5 km (27.0 kph)
ahr:110 max:119 shoes: Salomon Trail Pro SCS

once again on the bike because i had to interupt my first session!

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