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Training Log Archive: naomi

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
Running	27	34:10:09	233.09	(8:48)	375.13	(5:28)	7870
XC skiing	7	10:18:02	83.57	(7:24)	134.5	(4:36)	2330
Games	8	9:36:05
Strength	6	3:00:00
Bike	3	2:41:16	39.39	(14.7/h)	63.39	(23.6/h)	640
Running School / Jumping	1	18:40
Total	31	60:04:12	356.06		573.02		10840

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Wednesday Dec 31, 2008 #

Running 13:00 [2] 2.56 km (5:05 / km) +35m 4:45 / km
ahr:142 max:160

tried to wake up the legs before the race today.

Running warm up/down 13:36 [2] 2.5 km (5:26 / km) +10m 5:20 / km

warm up for the race.

Running 21:38 [4] 5.8 km (3:44 / km) +35m 3:37 / km

silvester run in seekirchen. got pretty fast, pretty tired but it was a perfect fast training!

Running 1:18:26 [2] 14.43 km (5:26 / km) +110m 5:14 / km

ran back home around the lake until wartis place where i my bike parked! ;) really nice run with nice company. my sugar just got a bit low. a fact that didnt make running easier! :x

Bike (MTB, mostly asphalt) 16:05 [2] 3.71 km (13.8 kph) +100m

back home via leos place where i got the coffee i won at the tombola! ;) biking home was a struggle. only uphill, me empty, gna.

Tuesday Dec 30, 2008 #

Running hills 1:00:31 [2] 8.33 km (7:16 / km) +430m 5:46 / km
ahr:134 max:162

running some hills with gassi and warti in the morning. nice view from the top!

XC skiing 1:39:34 [2] 26.0 km (3:50 / km) +435m 3:32 / km
ahr:148 max:166

xc skiing in thalgauberg with felix and warti.

Monday Dec 29, 2008 #

XC skiing 29:18 [1] 5.0 km (5:52 / km) +65m 5:30 / km
ahr:111 max:155

a bit of xc skiing

Running 23:52 [2] 4.81 km (4:58 / km) +90m 4:32 / km
ahr:138 max:159

down to the school and a little loop with gassi after the strength.

Strength 30:00 [3]

some strength for my finnish readers! ;)

Games ("Huntersball") 20:00 [3]

uff, really a hard session. but really funny! :)

Sunday Dec 28, 2008 #

XC skiing long 2:04:36 [2] 28.5 km (4:22 / km) +510m 4:01 / km
ahr:140 max:164

xc skiing with mani in thalgauberg. awesome weather. wow!

Running hills 1:24:44 [2] 12.32 km (6:53 / km) +535m 5:39 / km
ahr:138 max:171

some easy running with the guys. was absolutely awesome. little sprint on top of the mountain as well! ;)

Games (soccer) 2:00:00 [3]

soccer with some friends. indoor. oh ... my ... fu**ing ... god! i am dead. surprise surpise ... :P good night ^^

C • Congrats! 1

Saturday Dec 27, 2008 #

Games (soccer) 1:30:00 [4]

grrrr. again ot as planned. wanted to have a 2nd training before. bugger. naja, doesnt help anyway.

Friday Dec 26, 2008 #

Running 1:29:57 [2] 16.82 km (5:21 / km) +375m 4:49 / km
ahr:141 max:167

easy run. first up into the forest and then down to the lake and back home through the village!

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

took it quite easy this time.

Thursday Dec 25, 2008 #

XC skiing 1:32:13 [2] 18.0 km (5:07 / km) +485m 4:31 / km
ahr:136 max:158

drove up to the postalm with mani where we did some xc skiing. in the beginning it was really nice but it started to snow quite heavy then.

couldnt train as much as i wanted the last 2 days. grml :(

C • Don't worry about it... 3

Wednesday Dec 24, 2008 #

Running 31:58 [2] 5.65 km (5:39 / km) +95m 5:13 / km
ahr:135 max:172

christmas longjog was on the schedule. headed off with felix. we had planned some 2h - 2h30!

finally we managed to run 32minutes. i was very tired from yesterday and felix struggled along with me as well...! hmpf. will try my legs in the evening then ... maybe at 7 or 8.

Merry X-Mas to everyone!

Running 1:11:44 [2] 13.13 km (5:28 / km) +175m 5:07 / km
ahr:127 max:149

headed out for a 2nd run after everything has been done that has to be done on christmas. it was about 21:15 ... anyway, really nice run. quiet and peaceful. felt much better as during my first run.

Tuesday Dec 23, 2008 #

Games (soccer) 50:00 [5]

allstar tournament from my old school. its every year really funny but my ex schoolmates cant run anymore so i have to run for them ... nice intense training.

5 x 10 minutes.

Running 34:43 [2] 6.52 km (5:19 / km) +105m 4:56 / km
ahr:143 max:161

after the last game i jumped directly into the car drove home - changed - and did a little easy run with robi before we did the strength training. afterwards a little loop back home. very very tired now!

Strength 30:00 [3]

a lot of us in the cave of henndorf. very nice and funny too! :)

Games ("Huntersball") 15:00 [4]

imagine a room .. maybe 10 x 10m big and 5 guys running around like mad trying to hit each other with a ball.

great fun. we should do it more often! :D besides the fun it was really hard. i struggled afterwards on changing! :X

Monday Dec 22, 2008 #

Running 26:58 [2] 5.02 km (5:22 / km) +60m 5:04 / km
ahr:139 max:158

running for regeneration. uff - that was hard!

Running School / Jumping 18:40 [3]

running drills with warti and robi. nice! :)

Running 1:07:31 [2] 12.39 km (5:27 / km) +145m 5:09 / km
ahr:136 max:156

easy running in the evening with the guys. very nice not to run alone after quite a while! perfect!!

Sunday Dec 21, 2008 #

Running long 1:58:32 [2] 23.78 km (4:59 / km) +260m 4:44 / km
ahr:146 max:169

longjog alone in the training. it pissed 2 hours down on me. very nice ... erverything gray ... bäh! :x

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

soccer, indoor! was great fun! :)

Saturday Dec 20, 2008 #

Running 40:49 [2] 6.38 km (6:24 / km) +140m 5:46 / km

ints today. warm up/cool down and the 4 x 3' break.

Running intervals 16:00 [5] 5.08 km (3:09 / km) +15m 3:06 / km

the ints. 4 x 4'. i am really satisfied with the session. could run some 150m further than last saturday. and the conditions were much worse today. had to run in 5 - 10cm of wet an heavy snow for the 1st 2:15 and the about 6' into the wind.

comparing last weeks session with this one i was behind after the 1st int. i had the same distance after number 2 and got away in 3 and 4 which is really nice! :)

Friday Dec 19, 2008 #

XC skiing 1:19:28 [2] 13.5 km (5:53 / km) +190m 5:30 / km
ahr:133 max:156

i want to dedicate this session to coach.dion. so there is no need for him to train!

quite though today as my wax (from last year) was 100% wrong. pushing, pushing, pushing. arms and back got really fast really tired... :P

Strength 15:00 [3]

as my physio from finland proposed i did some static core strength exercises. and some push-ups!

man am i weak! :X

Thursday Dec 18, 2008 #

Running hills 1:33:28 [2] 16.57 km (5:38 / km) +520m 4:53 / km

usual thursday ran. quite some snow on top of the hill. some 10 - 15cms of perfect powder. very nice! :)

C • man if you make so much you... 7

Wednesday Dec 17, 2008 #

Running long 2:01:26 [2] 23.83 km (5:06 / km) +205m 4:53 / km
ahr:149 max:172

easy one around the lake. hr seems to be a bit high but i am sure if the sensor still works properly. i think i should get a new battery.

Tuesday Dec 16, 2008 #

Running 57:01 [2] 9.81 km (5:49 / km) +275m 5:06 / km
ahr:142 max:163 (injured)

ints were planed but my back gave me too much pain. some cycling in the afternoon.

Bike (MTB, mostly asphalt) 1:18:38 [2] 34.05 km (26.0 kph) +300m
ahr:139 max:162

biking. as soon as the sun went down it got fu**ing cold! :x i hope i wont get sick now ... ^^

Games (Hockey) 20:00 [3]

indoor with the club. was fun but there were too many people around ^^

Strength 20:00 [3]

with the club

Monday Dec 15, 2008 #

Running 57:22 [2] 10.58 km (5:25 / km) +150m 5:04 / km
ahr:139 max:165

ran down to the school at 6. but nobody was there except robi! so we did just an easy run. :(

C • Strenght 4

Sunday Dec 14, 2008 #

XC skiing 2:06:52 [2] 30.0 km (4:14 / km) +430m 3:57 / km
ahr:140 max:165

xc skiing (skateing) in thalgau berg. it got dark. and my back hurts really really bad but not while skiing. i had the same sh*t a year or something ago. it will take some days :(

Saturday Dec 13, 2008 #

Running warm up/down 40:04 [2] 6.52 km (6:09 / km) +140m 5:33 / km

warm up and cool down for the ints including the 4 x 3' rest!

Running intervals 16:00 [5] 4.94 km (3:14 / km) +15m 3:11 / km

the ints. 4 x 4'. felt hard. couldnt get the heartrate up. 187 max ... :x

Games (soccer (indoor)) 1:51:05 [4]
ahr:153 max:191

had the heartrate monitor on this time! impressive data ...

Friday Dec 12, 2008 #

XC skiing 1:06:01 [2] 13.5 km (4:53 / km) +215m 4:32 / km
ahr:149 max:167

xc skiing in thalgauberg. nice! :)

Running 1:00:10 [2] 12.24 km (4:55 / km) +160m 4:37 / km
ahr:159 max:139

easy at 19:45. nice run!

Thursday Dec 11, 2008 #

Running 15:30 [5] 3.0 km (5:10 / km) +150m 4:08 / km

treadmill test @ sport medicine. sucked as expected. basis is really good but a lot of work to do in the higher regions!

C • higher regions 2

Running 1:30:38 [2] 16.57 km (5:28 / km) +505m 4:45 / km
ahr:142 max:167

usual thursday loop. quite tired. need to sleep a lot and my throat feels strange.

C • A reminder 6

Wednesday Dec 10, 2008 #

Running 30:35 [2] 5.83 km (5:15 / km) +90m 4:52 / km

short and easy with robi in the dark. nice.

was really tired after driving to st. moritz and back. about 160km on snow covered streets through the engadin! :x

C • Another day of sunshine 2

Tuesday Dec 9, 2008 #

Running 58:39 [2] 9.04 km (6:29 / km) +170m 5:56 / km

ints again. started pretty late because i slept very long. still exhausted from the weekend. did the ints as planed. same stuff as last week. 4 x 4' with 3' rest, uphill. started at the gate and made my way up to the stoawandl via the gravel road. didnt do the 3' break forward as last time. walked 90' down and 90' up again to start in the same place where i stopped. almost made it to the top. i guess it would have taken me 1' longer. a bit of snow and ice made the running not easier...

Running intervals 16:00 [5] 3.03 km (5:17 / km) +335m 3:24 / km

the ints

Running 25:19 [2] 5.23 km (4:50 / km) +90m 4:27 / km

bit of easy running before the club training and afterwards back home.

Strength 45:00 [3]

strength with the club..

Monday Dec 8, 2008 #

Running 29:08 [2] 5.64 km (5:10 / km) +115m 4:41 / km
ahr:137 max:156

after a nice night out partying and a day filled with work i just managed to do an easy run.

Sunday Dec 7, 2008 #

Running hills 1:08:10 [2] 10.01 km (6:49 / km) +470m 5:31 / km
ahr:146 max:177

finally started my run in the evening after an awesome party night! :) ran up about half a mountain and in knee deep powder back into the valley. the moon led my way. great! :D

Saturday Dec 6, 2008 #

Running 46:23 [3] 9.7 km (4:47 / km) +165m 4:24 / km

ints today. got up at 7 to be able to squeeze in the run. did 4x4' ints with 3' rest. did them on snow covered tracks and run up the glemmtal. fucking awesome! but tough to run. dont have the exact data cause the memory of my watch was full. :(

Friday Dec 5, 2008 #

Running 58:26 [2] 11.93 km (4:54 / km) +160m 4:35 / km
ahr:146 max:166

a bit of running before i left to saalbach-hinterglemm. i will work there the next 3 days.

Thursday Dec 4, 2008 #

Running hills 1:30:18 [2] 16.57 km (5:27 / km) +505m 4:44 / km
ahr:152 max:175

the legs felt finally much better! hr pretty high still but that will take a while. nice to have back some power in the legs! :)

Wednesday Dec 3, 2008 #

Running long 1:39:46 [2] 18.74 km (5:19 / km) +310m 4:55 / km
ahr:147

i start to feeling better but its still a long way to go to be back in shape! but the winter is still long! time enough to get in shape!

Tuesday Dec 2, 2008 #

Running warm up/down 53:08 [2] 7.41 km (7:10 / km) +165m 6:27 / km
ahr:142

warm up and cool down for the "ints". legs are still dead. back is sore. not really fun to run but it got better when i got warm. ran up the henndorfer forest and started the ints at the beginning of the forest. did 4x4' with 3' rest. the last one was only 3:33 because i was already on top then! :)

Running intervals 15:33 [4] 2.47 km (6:18 / km) +280m 4:01 / km
max:190

the ints. pulse about 10 - 15 beats too high ...

Running 53:23 [2] 9.37 km (5:42 / km) +150m 5:17 / km
ahr:148

ran before the club training and afterwards back home.

Strength 40:00 [3]

Monday Dec 1, 2008 #

Bike (mostly asphalt) 1:06:33 [2] 25.63 km (23.1 kph) +240m
ahr:137

legs still dead after yesterday so i decided to do some biking instead of the planed run. i will do an easy run later on with the others! :)

Running 59:43 [2] 10.58 km (5:39 / km) +130m 5:19 / km
ahr:148

uff. legs are dead. back and abs are also sore... will need some time to get in proper shape for training again! :)

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