Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Aug 31, 2008:

activity	#	time	miles		km		+m
Running	16	14:59:15	111.2	(8:05)	178.96	(5:01)	3680
Bike	8	11:04:10	163.53		263.18		3465
Games	7	8:30:00
Intervals	3	1:06:06	10.36	(6:23)	16.68	(3:58)	185
Orienteering	1	27:56	2.49	(11:14)	4.0	(6:59)	50
Total	25	36:07:27	287.58		462.82		7380

2:47

0:00

» now

Sunday Aug 31, 2008 #

Running 2:09:35 [2] 18.65 km (6:57 / km) +1090m 5:23 / km
ahr:150 max:182

awesome run in the mountains. had to deliver my sister to mondsee and so i decided to run in the region there. i drove to st. gilgen where i started my run. ran up to the saustallalm - elferstein - zwölferhorn - pillstein - pillsteinalm - schafbachalm - grögernalm - st. gilgen! fuc*ing awesome - really!

Saturday Aug 30, 2008 #

Games (Beachvolleyball) 1:30:00 [3]

tournament today. :) we got third. maybe i should stop doing orienteering and get a beachvolleyballplayer ... ^^

skipped the running i wanted to do after the tournament cause it lasted too lang. it was my dads birthday and we went out for dinner.

Friday Aug 29, 2008 #

Games (Beachvolleyball) 1:15:00 [2]

Thursday Aug 28, 2008 #

Running warm up/down 25:22 [2] 4.22 km (6:01 / km) +55m 5:39 / km

warm up cool down and break between the ints. ran 10x 1' fast with 1' break. break is included here as well.

Running intervals 8:38 [5] 2.73 km (3:10 / km) +20m 3:03 / km
max:182

10 x 1'. but the first 2 ones were too long.

felt ok.

Games (Beachvolleyball) 1:30:00 [3]

Wednesday Aug 27, 2008 #

Running 1:24:20 [2] 17.26 km (4:53 / km) +210m 4:36 / km
ahr:140 max:157

oh my god. woke up in the morning and everything is sore. my butt, the hamstrings and the back on the top. :x

running was really hard but the hr was quite ok. didnt have a good feeling at all during the run but made it back home where my stomach started to hurt.

Games (Beachvolleyball) 1:15:00 [3]

nice session with marko again. we practiced for the tournament on saturday and i have to say we are getting into it!

felt fuc*ing stiff and sore in the beginning but got really much better during the playing. stomach wasnt a problem anymore.

Tuesday Aug 26, 2008 #

Games (Beachvolleyball) 1:30:00 [3]

played with marko. was quite intense. we are going to play a tournament on saturday so we are practicing a bit! :)

curious on the ints now ...

Running warm up/down 21:36 [2] 3.5 km (6:10 / km)

warm up + cool down + rest between ints

Running intervals 16:09 [5] 4.8 km (3:22 / km)

6 x 800m with 90s break. after playing beachvolleyball i guess i should be satisfied with the session but you never know if you could have been faster. and i still think i am far too slow. that kinda suxx! :X ...

here are the times:
2:41 | 2:43 | 2:41 | 2:42 | 2:45 | 2:37

i got also some problems with my rips at the 4th int. it got worse on #5 and better again at the last one. strange, but i could run all of the ints. thats good.

C • running faster... 1

Monday Aug 25, 2008 #

Games (Beachvolleyball) 30:00 [2]

2 sets only. nice one. bad service! grml :x

Bike (MTB) 57:55 [1] 26.13 km (27.1 kph) +225m
ahr:127 max:162

around the lake with mani. i would have prefered a run but i guess the biking was better for my stomach. just to make sure it can recover.

legs felt really well today ... despite the race and the beachvolleyball today. i just dont understand my body^^

Sunday Aug 24, 2008 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

warm up for the race.
no cool down because my stomach was ... ahm ... lets say it just felt bad^^

Running race 45:20 [5] 11.8 km (3:51 / km) +160m 3:36 / km

fuschleelauf. a well organised race with a really nice course. i am satisfied with it and with the time i ran. came in 23rd.

C • RUNNING RACES 3

Saturday Aug 23, 2008 #

Note
(rest day)

a day off to be prepared for tomorrows race. I'm looking forward to it!

Friday Aug 22, 2008 #

Running 39:57 [2] 8.9 km (4:29 / km) +95m 4:16 / km
ahr:154 max:174

last run before the competition. i am really concerned about my quads. didnt feel good today as well. dont know whats wrong with them ...

anyway, was a nice run today along the lake! its a sunny and hot day today so i guess i hit the lake later on!

C • Too much 1

Thursday Aug 21, 2008 #

Running 57:09 [2] 12.1 km (4:43 / km) +210m 4:21 / km
ahr:150 max:185

ran with mani up to the henndorfer forest and took the first gravel road to the left. we ran down at the ruin and back home via st. brigitta. we also did five strides during the run.

quads felt quite empty and heavy in the beginning but got better during the run.

Wednesday Aug 20, 2008 #

Bike (MTB) 1:37:18 [2] 36.95 km (22.8 kph) +550m
ahr:120 max:169

cycled with mani our dax lueg course. nice and easy. just as planned. i am starting to get rid off the tiredness in my legs. *jippy* :D

Tuesday Aug 19, 2008 #

Running warm up/down 27:11 [2] 3.35 km (8:07 / km)

warm and cool down and the 4 2 minutes breaks between the intervals.

Intervals intervals 17:06 [5] 5.0 km (3:25 / km)

the intervals. we ran 5 x 1000m with 2' break. it was really fuc*ing hot but we were a group of five with rich showing up later on. so we could push each other. that was nice. dont know if i should be satisfied with my times. i ran:

3:26 | 3:26 | 3:29 | 3:26 | 3:19

legs felt tired right from the beginning but that wasnt a surprise. on sunday is the fuschlseelauf and i am going to compete there. so only easy stuff left!

C • Fastest 5 km yet 2

Monday Aug 18, 2008 #

Running 46:31 [2] 9.37 km (4:58 / km) +145m 4:36 / km
ahr:145 max:167

took it easy because the muscles are really tired from yesterdays run.

Bike (MTB) 9:01 [2] 3.04 km (20.2 kph) +100m
ahr:129 max:160

with the mtb to mani and back afterwards.

C • STOP IT! 2

Bike (road bike) 1:33:09 [2] 50.1 km (32.3 kph) +420m
ahr:144 max:176

cycling with mani. nice one but legs were tired.

Sunday Aug 17, 2008 #

Running long 1:59:13 [2] 23.53 km (5:04 / km) +810m 4:19 / km
ahr:151 max:184

awesome longjog today. felt really great and ran a new record to the top of the kolomannsberg (1:00:56).

Saturday Aug 16, 2008 #

Running warm up/down 36:07 [2] 7.96 km (4:32 / km) +105m 4:15 / km
ahr:140 max:161

warm up and cool down for the tempo part.
we ran around the fuschlsee. the lake we are going to race around on next weekend. i am really looking forward to it!

Running tempo 20:00 [5] 4.65 km (4:18 / km) +85m 3:56 / km

the fast part. not sure about the distance...

Friday Aug 15, 2008 #

Bike (MTB) 1:14:16 [1] 28.03 km (22.6 kph) +210m
ahr:111 max:152

easy one with mani (gassi) around the lake. some regeneration for the legs! :)

Thursday Aug 14, 2008 #

Running warm up/down 35:47 [2] 7.81 km (4:35 / km) +125m 4:15 / km
ahr:150 max:169

warm up and cool down for the ints. 2mins walking after the ints included here as well.

Intervals intervals 29:00 [5] 6.11 km (4:45 / km) +105m 4:22 / km
max:190

15 x 1' with 1' walking rest.

Wednesday Aug 13, 2008 #

Running 1:07:06 [2] 12.43 km (5:24 / km) +270m 4:52 / km
ahr:144 max:165

i was tired so i took it easy.

Bike (MTB) 1:40:17 [2] 38.41 km (23.0 kph) +550m
ahr:126 max:162

nice one with mani. we took it easy.

Tuesday Aug 12, 2008 #

Running 38:06 [2] 7.76 km (4:55 / km) +45m 4:46 / km
ahr:162 max:193

5 x 4' ints with 2' break. was really hard. wanted already to quit during the first int but pushed them through. a lot of wind.

ran with mani in the back of henndorf. nice session but i am dead now!

Intervals intervals 20:00 [5] 5.57 km (3:35 / km) +80m 3:21 / km

the ints!

Monday Aug 11, 2008 #

Running 42:09 [2] 9.37 km (4:30 / km) +160m 4:09 / km
ahr:154 max:174

started at 9 ... wanted to start at 8 but i was simply to tired after working yesterday^^

Bike (MTB) 1:30:55 [2] 36.95 km (24.4 kph) +700m
ahr:135 max:187

nice ride with mani. we did a standard course (dax lueg). we also pushed a bit on a hill to get rid off a road bike guy! ;)

Saturday Aug 9, 2008 #

Running 23:59 [2] 5.77 km (4:09 / km) +95m 3:50 / km
ahr:157 max:178

wanted to do a little run today and i did so. :)

i will start serious training again on monday. hopefully i am in shape for the sprint, long and relay champs!

C • Good leg turnover 1

Thursday Aug 7, 2008 #

Games (beachvolleyball) 1:00:00 [2]

nice session at the lake. i played better as expected! :)

Wednesday Aug 6, 2008 #

Bike (mtb) 9:00 [2] 3.03 km (20.2 kph) +80m

with the mtb to manis place and back.

C • It's all training... 4

Bike (road bike) 1:12:01 [2] 40.54 km (33.8 kph) +360m

nice ride with mani.

Tuesday Aug 5, 2008 #

Bike (road bike) 1:00:18 [2] +270m

cool ride with tobi in vienna.

Monday Aug 4, 2008 #

Note
(rest day)

i will take this week off ... completely^^

Sunday Aug 3, 2008 #

Note
(rest day)

Saturday Aug 2, 2008 #

Orienteering 27:56 [3] 4.0 km (6:59 / km) +50m 6:34 / km

ran the vip & coaches race @ wuoc. was fun to do so even though my legs were still empty. tried to start fast but missed. so i continued easy and it worked out better. but i think i didnt have one good control. always little misses! :P anyway, i started to understand how to run in this kind of terrain.

party tonight and then off to austria again

Friday Aug 1, 2008 #

Note
(rest day)

« Earlier | Later »