Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Running	27	21:52:36	147.98	(8:52)	238.15	(5:31)	4760
Bike	5	7:40:32	119.46	(15.6/h)	192.25	(25.0/h)	2720
Orienteering	6	5:37:12	24.89	(13:33)	40.05	(8:25)	1125
Strength	2	1:15:00
Total	28	36:25:20	292.32		470.45		8605

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Friday Jul 31, 2009 #

Running 30:19 [2] 6.05 km (5:01 / km) +80m 4:42 / km

morning run

Running 59:32 [2] 10.79 km (5:31 / km) +190m 5:04 / km

ran up to estenstadhytta. my sister joined me with a bike. had to wait for her in the uphills and on the downhills in the woods ... pushed her a bit uphill ... walked a bit ... anyway - was fun! :)

Thursday Jul 30, 2009 #

Running 23:17 [2] 4.53 km (5:08 / km) +25m 5:00 / km
ahr:143 max:162

morning run

Wednesday Jul 29, 2009 #

Running 58:52 [2] 10.01 km (5:53 / km) +230m 5:16 / km
ahr:138 max:163

running or something like that. was out there with my sister. she on the bike me running. but she is absolutely out of shape. i almost got a bit scared... fun anyway :)

Tuesday Jul 28, 2009 #

Bike (MTB, mostly asphalt) 2:27:36 [2] 59.8 km (24.3 kph) +1185m

wanted to do the o run today which was quite a bit south of trondheim. as i dont have a car and noone else went there by car i decided to take the bike. didnt have a map just tried to memorize it which worked quite well but left the fjord to early to the left bringing me up to the wrong hill. still found it in the end but i was to late for the start. start was from 5 - 7 and i arrived a 15 past. talked to them and could run. :)

afterwards back home. didnt have anything to drink or to eat because i am to smart .... :x so i suffered a lot on my way back home. got really low on suger. chocolate and coke hit it when i finally arrived^^

Orienteering 1:01:03 [2] 7.37 km (8:17 / km) +300m 6:53 / km
ahr:156 max:180

bit of the way to the start and from finish to my stuff included here as well. the orienteering took me 58:23 (5.8) and didnt went too well. wanted to run really fast but i simply couldnt as i wasnt able to handle the map. very very diffuse... missed quite a bit but had a great time cruising around actually. i really do love those open swamps. maaaaan! :D

Monday Jul 27, 2009 #

Note
(rest day)

got on a hurtigruten boat yesterday which will bring us to trondheim on tuesday morning. we did a nice trip (by bus) today from geiranger to molde where we got back on the boat. will try to pick up training again this week^^

Sunday Jul 26, 2009 #

Running 48:00 [2] 7.58 km (6:20 / km) +555m 4:38 / km
ahr:151 max:175

morning run in bergen. ran up a little mountain. awesome view from up there.

Saturday Jul 25, 2009 #

Note
(rest day)

did a guided tour throuh the kings castle in the heart of oslo. nice. afterwards we took the plane to bergen.

Friday Jul 24, 2009 #

Running 22:24 [2] 3.77 km (5:56 / km) +78m 5:23 / km
ahr:133 max:153

little morning run in oslo. didnt feel well. morning runs are tough xD

Thursday Jul 23, 2009 #

Running 1:04:09 [2] 13.0 km (4:56 / km) +232m 4:32 / km
ahr:151 max:171

cruising through oslo. :D

Wednesday Jul 22, 2009 #

Running 21:14 [2] 4.71 km (4:30 / km) +40m 4:19 / km
ahr:150

nice one :D

Tuesday Jul 21, 2009 #

Running warm up/down 12:16 [2] 2.2 km (5:35 / km) +30m 5:13 / km

wup/cdown for the o training

Orienteering 48:22 [3] 5.8 km (8:20 / km) +160m 7:20 / km
ahr:172 max:187

actually i wanted to run fast but somehow i didnt ... :) anyway, legs felt really well. was fun to run. also technically it was "ok" i mean ... i lost some 6:30 because of mistakes but still. i have to improve step by step!

Monday Jul 20, 2009 #

Running 1:00:59 [2] 12.55 km (4:52 / km) +260m 4:24 / km
ahr:152 max:172

pissing all day long :x got myself out running at 8 at least. nice one. quite fast!

Sunday Jul 19, 2009 #

Running 1:27:23 [2] 16.48 km (5:18 / km) +240m 4:57 / km
ahr:145 max:165

ran with knut. we had actually 2 hours planned but somehow we were way too fast which is a good sign on the other hand! ;) so i might head out for another 30 minutes later on. not sure. trained enough this week - actually there is no need to do it i think^^

C • how was knuts shape, did he... 2

Saturday Jul 18, 2009 #

Bike (MTB) 55:18 [2] 25.66 km (27.8 kph) +200m
ahr:145 max:167

really nice weather. sun, no clouds and warm. so i went out for a little bike tour around bratsberg. nice one but i really hate headwind :(

Running 16:55 [2] 3.04 km (5:34 / km) +65m 5:02 / km

drove with knut and hege up to bymarka for some training. had an awesome first woc relevant trainnig. :P no flags out that makes it quite hard in such a diffuse terrain. but i got all of them including an elk! :D

time here is wup and cdown or better running to the start and running back to the lake for a swim! :>

Orienteering 52:45 [2] 4.7 km (11:13 / km) +260m 8:48 / km
ahr:145 max:170

the o-part. i still think this terrain with the open swamps and the marvelous view is the best i have ever run in. i cant get enough up there. incredible!

Friday Jul 17, 2009 #

Running 1:27:20 [2] 14.47 km (6:02 / km) +340m 5:24 / km
ahr:135 max:162

trails trails trails, chill chill chill. awesome run. perfect weather for running. sun but not too hot. ran with knut and hege who are back from italia and austria now. really easy running. felt quite well after being stiff the first minutes.

Thursday Jul 16, 2009 #

Running 1:00:34 [2] 11.7 km (5:11 / km) +205m 4:46 / km
ahr:150 max:173

with felix at 8 in the morning. uff ... he wanted to run a bit faster. so we took the first 15' and last 10' easy while we ran kind of a medium speed in the middle.

Wednesday Jul 15, 2009 #

Bike 38:46 [1] 10.84 km (16.8 kph) +200m

toook tha bike and cykled up to bymarka. ran a nice loop there and back home wiiiiiith tha bike again... of course with felix who is going to austria tomorrow...

Running 1:16:54 [2] 12.25 km (6:17 / km) +200m 5:48 / km
ahr:138

oh yeah. the run was awesome. trails only. small trails. and we ran along a swamp as well. yeah :)

Tuesday Jul 14, 2009 #

Running 6:23 [2] 1.29 km (4:57 / km)

its 5 to 8 in the morning. i will run to felix' place now. we are going for a morning ride. i am still sleeping - hope my body is awake ... awake enough to train^^

time to felix and afterwards home again.

Bike (racer) 1:58:12 [1] 51.0 km (25.9 kph) +550m
ahr:124 max:158

the light rain and the headwind got my body working - nice ride actually. we met eldar roenning on his skirollers preparing for the winter! :)

C • name dropper :) 5

Running warm up/down 41:15 [2] 6.87 km (6:00 / km) +100m 5:36 / km

wup and cdown for the ints. 4 x 4 minutes in the forest (vogelrunden). really stiff during wup but got better then. :)

Running intervals 15:37 [5] 3.2 km (4:53 / km) +80m 4:20 / km
max:194

times were:
4:00
3:51
3:56
3:49

funny thing is the max hr is from #2 and i have to say i felt quite ok on the last one especially with breathing ... naya :P

Running 12:00 [1] 0.54 km (22:13 / km)

the walking breaks

Monday Jul 13, 2009 #

Running 1:02:04 [2] 11.46 km (5:25 / km) +230m 4:55 / km
ahr:137 max:167

with felix. its great he is running again! good for him and good for me -> win/win :)

C • Felix 2

Sunday Jul 12, 2009 #

Running 6:19 [2] 1.17 km (5:24 / km)

ran to felix and back from there on with the bike.

Bike (racer) 1:40:40 [2] 44.95 km (26.8 kph) +585m
ahr:132

with felix

Running 46:36 [2] 7.41 km (6:17 / km) +165m 5:40 / km
ahr:139

easy with felix up to estenstaddammen - some slacklining there and back home

Saturday Jul 11, 2009 #

Running warm up/down 32:38 [2] 5.87 km (5:34 / km) +150m 4:56 / km

Running tempo 38:22 [3] 9.53 km (4:02 / km) +90m 3:51 / km
ahr:167 max:182

temporun. legs ok but got as usual probs with the stomach. ran 200m of climb down and 90m up. towards the end the path got smaller and smaller and quite technical in the end slowing me a bit down...

Friday Jul 10, 2009 #

Running 54:53 [2] 9.48 km (5:47 / km) +200m 5:14 / km
ahr:137

running before and after strength

Strength 30:00 [3]

Thursday Jul 9, 2009 #

Running warm up/down 40:30 [2] 7.1 km (5:42 / km) +105m 5:19 / km

ran down to the track (16:11) and home after the cooper (24:19).

Running race 12:00 [5] 3.41 km (3:31 / km)

cooper test. no improvement. butt still really sore, chest a bit. stomach not at its best.... anway. pushed it through. 50m behind PB.

C • Cooper test 5

Wednesday Jul 8, 2009 #

Running 1:00:59 [2] 11.88 km (5:08 / km) +235m 4:40 / km
ahr:151

15 degrees wind and rain. quite good running conditions. pretty much everything is sore today after yesterdays strength training - especially the butt....

Tuesday Jul 7, 2009 #

Running 24:59 [2] 4.9 km (5:06 / km) +50m 4:51 / km

ran up to dragvoll did strength there and on the way back i ran a little interval to test the legs. the felt quite ok today again but after max strength training for the whole body it was funny to run the int! :)

Running 2:44 [5] 0.78 km (3:30 / km) +15m 3:12 / km

the int^^

Strength 45:00 [3]

Monday Jul 6, 2009 #

Running 30:27 [2] 4.55 km (6:42 / km) +160m 5:41 / km

still feeling crappy

Sunday Jul 5, 2009 #

Running 30:00 [2] 3.5 km (8:34 / km) +300m 6:00 / km

running/walking to the start - took a while

Orienteering 1:39:16 [2] 11.78 km (8:26 / km) +200m 7:46 / km
ahr:147 max:177

as the legs were still incredible bad i had planned to take it easy and not to run all of it. missed a lot but its not easy to be concentrade if you are just running. good longjog anway.

Saturday Jul 4, 2009 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +50m 5:53 / km

wup an cdown for the sprint.

Orienteering race 22:08 [5] 3.6 km (6:09 / km) +50m 5:45 / km
ahr:184 max:196

nice mixture of controls in the forest and controls in the village. with ~2:15 time loss because of mistakes and routechoices i was out of the battle for a good place. carl won in 16:50.

Friday Jul 3, 2009 #

Running 15:02 [2] 3.19 km (4:43 / km) +10m 4:38 / km

morning run. same course as yesterday but including 4 strides this time. felt well.

Running 8:20 [2] 1.59 km (5:14 / km) +30m 4:47 / km

warm up for the middle distace. incredible hot. my quads are sore and i have no clue why but i guess its because of too much stretching on thursday evening.

ran to the start and my heart rate was already at 160 at a 5'/km pace. 20 beats too high. darn.

Orienteering race 53:38 [5] 6.8 km (7:53 / km) +155m 7:05 / km
ahr:180 max:191

middle distance. was already dead after the first control. tried to keep the pace up as high as possible as long as possible but that was senseless. ended up at the very end. also missed a bit.

terrain was one of the nicest i have ever run in. incredible! :)

Thursday Jul 2, 2009 #

Running 16:20 [2] 3.3 km (4:57 / km) +20m 4:48 / km
ahr:139

uff, really stiff and heavy in the beginning but its always like that after a day without training. but legs got better and better during the run. same loop tomorrow in the morning with some strides. i will start at 15:12 into the craft cup middle distance. looking forward to it.

Wednesday Jul 1, 2009 #

Note
(rest day)

rest day today :) eating, sleeping and stuff like that. after work of course^^

tomorrow some easy minutes and then it starts with the middle on friday, sprint on saturday and finally the long on sunday. looking forward to i!

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