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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Running29 23:19:01 148.94 239.7 2738
  XC skiing6 11:18:50 86.8(7:49) 139.69(4:52) 3250
  Orienteering12 10:30:08 47.38(13:18) 76.25(8:16) 1068
  Strength10 6:10:00
  Games3 4:14:23
  Running School / Jumping1 20:00
  Total46 55:52:22 283.12 455.64 7056
  [1-5]46 55:51:59

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Wednesday Mar 31, 2010 #

10 PM

Running 18:54 intensity: (12:57 @1) + (5:57 @2) 3.54 km (5:20 / km) +9m 5:16 / km
ahr:125 max:150

travel day. 17 hours all together and we had to get up at 4.30... did an easy run with felix in the dark to "repair" the legs. elitserien with a 18.8km massstart on saturday is next.

Tuesday Mar 30, 2010 #

9 AM

Running 9:41 intensity: (3:39 @1) + (6:02 @2) 1.52 km (6:22 / km) +9m 6:11 / km
ahr:125 max:145

warm up for the next o-session.

Orienteering 1:17:47 intensity: (7:33 @1) + (37:27 @2) + (21:26 @3) + (11:21 @4) 7.25 km (10:44 / km) +143m 9:46 / km
ahr:154 max:181

the O itself - a faster one

Running 7:56 intensity: (2:01 @1) + (5:55 @2) 1.21 km (6:33 / km) +25m 5:57 / km
ahr:135 max:146

cool down with felix afterwards
1 PM

Orienteering 14:55 intensity: (12 @1) + (46 @2) + (1:39 @3) + (12:18 @4) 3.03 km (4:55 / km) +22m 4:45 / km
ahr:173 max:184

sprint training on the way home from the first training. satisfied with the 1st 2/3rds screwed it quite a bit on the last minutes.

Running 4:45 intensity: (1:57 @1) + (2:48 @2) 0.64 km (7:25 / km) +8m 6:59 / km
ahr:130 max:151

cool down

Running 3:58 intensity: (2:06 @1) + (1:52 @2) 0.49 km (8:06 / km) +11m 7:17 / km
ahr:127 max:144

more cool down ^^

Monday Mar 29, 2010 #

10 AM

Orienteering 1:03:51 intensity: (14:49 @1) + (46:36 @2) + (2:26 @3) 5.38 km (11:52 / km) +95m 10:55 / km
ahr:140 max:169

had quite some problems to the first one but got into it and was quite funny afterwards.
4 PM

Running 7:21 intensity: (4:01 @1) + (3:20 @2) 1.22 km (6:01 / km) +14m 5:43 / km
ahr:124 max:148

warm up for the sprint training.

Orienteering 35:53 intensity: (8:59 @1) + (9:58 @2) + (8:22 @3) + (8:20 @4) + (14 @5) 5.37 km (6:41 / km) +47m 6:24 / km
ahr:150 max:190

sprint training. 3 drags with a bit of break inbetween. really nice training.

Sunday Mar 28, 2010 #

10 AM

Orienteering 53:40 intensity: (7:21 @1) + (36:05 @2) + (8:22 @3) + (1:52 @4) 6.21 km (8:39 / km) +125m 7:51 / km
ahr:147 max:175

should have been a competition but after missing quite a bit in the beginning i started to feel sick so i took it easy afterwards.
3 PM

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

warm up and cool down for running drills.

Running School / Jumping 20:00 [2]

8 PM

Orienteering 41:33 intensity: (3:17 @1) + (34:02 @2) + (4:14 @3) 4.87 km (8:32 / km) +41m 8:11 / km
ahr:153 max:197

night-o. best training so far. looks like i am getting into it!

Saturday Mar 27, 2010 #

11 AM

Orienteering 1:09:33 intensity: (46:55 @1) + (22:38 @2) 5.09 km (13:40 / km) +112m 12:19 / km
ahr:122 max:155

first training in kristiansand with the national team. quite a lot of snow in the terrain and technique still quite rusty....
3 PM

Orienteering 1:06:22 intensity: (45:00 @1) + (21:22 @2) 4.96 km (13:23 / km) +74m 12:27 / km

2nd training. went way better. more snow as in the afternoon. sucked.

Friday Mar 26, 2010 #

10 AM

XC skiing 1:35:34 intensity: (24:21 @1) + (1:05:23 @2) + (5:50 @3) 19.68 km (4:51 / km) +465m 4:21 / km
ahr:136 max:163

one more xc skiing session with felix. nice but partly some quite soft snow and slush. leaving to kristiansand for the trainingcamp soon.

Thursday Mar 25, 2010 #

6 PM

Orienteering 1:08:30 intensity: (24:42 @1) + (42:37 @2) + (1:11 @3) 11.39 km (6:01 / km) +174m 5:35 / km
ahr:135 max:164

one more street o for me. really nice routchoice problems.

ps: check the forbidden area torben! :P
C • na diesmal 1

Wednesday Mar 24, 2010 #

7 AM

Running 27:09 intensity: (10:49 @1) + (16:20 @2) 4.53 km (6:00 / km) +58m 5:38 / km
ahr:132 max:146

warm up and cool down to glöshaugen for wednesday strength! :)

Strength 1:00:00 [3]

strength itself
5 PM

XC skiing 2:02:31 intensity: (33:13 @1) + (1:15:58 @2) + (13:20 @3) 28.17 km (4:21 / km) +621m 3:55 / km
ahr:140 max:167

xc skiing with felix. nice one.

Tuesday Mar 23, 2010 #

5 PM

Running 1:15:02 intensity: (23 @0) + (26:44 @1) + (16:15 @2) + (1:50 @3) + (7:22 @4) + (22:28 @5) 14.02 km (5:21 / km) +494m 4:33 / km
ahr:153 max:192

staup was on the program today. thats a test run from ntnui - uphill. tough one and it was a bit icy. but i am actually quite happy. was only about ~90s behind the fastest time. ok for me.

the run is 8km long with 443 m of climb. it took me 35:32 with an average heart rate of 184.

Monday Mar 22, 2010 #

6 PM

Running 1:25:22 intensity: (32:43 @1) + (51:43 @2) + (56 @3) 13.0 km (6:34 / km) +226m 6:03 / km
ahr:134 max:163

some running before strength and 15 minutes back afterwards. it was quite difficult to run because of the new frozen snow. the loop took me 15 minutes longer as usual ...

Strength 30:00 [3]

usual stuff afterwards and a new push ups record. 25, 27 and 50 instead of the planned 50. :)

Sunday Mar 21, 2010 #

6 PM

Running 1:31:12 intensity: (34:05 @1) + (54:49 @2) + (2:18 @3) 16.57 km (5:30 / km) +211m 5:10 / km
ahr:134 max:165

ran with tess. nice one. feeling strong. the pain in my hamstring is still there. dunno if it is smart to do the 35' uphill race on tuesday. we will see.

Saturday Mar 20, 2010 #

2 PM

Running 1:01:07 intensity: (5:02 @1) + (55:53 @2) + (12 @3) 12.21 km (5:00 / km) +112m 4:47 / km
ahr:143 max:161

ran a little loop to dragvoll where i trained strength. the loop before was shorter as planned so i ran some 12 minutes inside on the treadmill as it is quite bad weather outside.

Strength 30:00 [3]

as usual. added quite a bit of stretching as well because i got some bad pain in my right hamstring. felt it the first time after football on thursday and after the "miniints" yesterday it got quite bad in the evening.

Friday Mar 19, 2010 #

4 PM

Running 1:04:02 intensity: (11:01 @1) + (45:10 @2) + (2:33 @3) + (5:18 @4) 12.2 km (5:15 / km) +36m 5:10 / km
ahr:141 max:184

ran to leangen where we always run intervals at fridays. as it is a rest week i did only 2 x 2 minutes fast and did 3 sprints as well. felt quite ok but the hamstrings are sore from yesterdays soccer.

Thursday Mar 18, 2010 #

6 PM

Running 16:28 intensity: (1:19 @1) + (15:09 @2) 2.85 km (5:47 / km) +35m 5:27 / km
ahr:138 max:154

to dragvoll for some soccer

Games 44:23 intensity: (5:40 @1) + (22:58 @2) + (12:30 @3) + (3:15 @4)
ahr:150 max:177

soccer

Running 15:38 intensity: (4:39 @1) + (10:14 @2) + (45 @3) 2.49 km (6:17 / km)
ahr:135 max:165

running home

Wednesday Mar 17, 2010 #

6 PM

Orienteering 46:29 intensity: (18:02 @1) + (28:27 @2) 7.75 km (6:00 / km) +86m 5:41 / km
ahr:133 max:156

o-training in the streets of trondheim. taking it very easy. nice :)
C • gerade so... 8

Tuesday Mar 16, 2010 #

6 PM

Running 14:00 intensity: (2:16 @1) + (11:44 @2) 2.98 km (4:42 / km)
ahr:136 max:149

wup to st olavs hospital where i took a vo2max test

Running 16:44 intensity: (6:28 @1) + (2:04 @2) + (4:14 @3) + (1:15 @4) + (2:43 @5)
ahr:146 max:196

the test itself. my result was 82 ml/kg/min which sounds awesome to me. they also told me that they measure about 4 ml/kg/min higher than "the others". so if i compare it so my best test so far from salzburg (72) its still 6 ml/kg/min higher which is an awesome improvement.

but shouldnt i start to run 5k in about 15 minutes?? hmmm...
C • Nice 2

Running 18:45 intensity: (53 @1) + (16:25 @2) + (1:27 @3) 3.16 km (5:56 / km) +87m 5:13 / km
ahr:147 max:164

ran home afterwards

Monday Mar 15, 2010 #

6 PM

Running 31:01 intensity: (26:12 @1) + (4:49 @2) 5.0 km (6:12 / km) +45m 5:56 / km
ahr:121 max:147

straight to dragvoll for some strength and back afterwards.

Strength 30:00 [3]

as usual

Sunday Mar 14, 2010 #

3 PM

XC skiing 1:55:03 intensity: (50:22 @1) + (1:04:41 @2) 20.6 km (5:35 / km) +544m 4:56 / km
ahr:130 max:156

xc skiing. snowing like hell, a lot of new snow which was quite deep in the tracks and i was tired. but i kinda liked it! :)

49 minutes missing of my planned training this week. maybe i will go for a little run later on.

Saturday Mar 13, 2010 #

3 PM

Orienteering 59:13 intensity: (14:05 @1) + (40:05 @2) + (3:46 @3) + (1:17 @4) 7.99 km (7:25 / km) +62m 7:08 / km
ahr:139 max:173

managed to get to do an o-training in amsterdam. perfect conditions as there was no snow and the terrain quite demanding. liked it! :)
8 PM

Strength 30:00 [3]

as usual

Friday Mar 12, 2010 #

10 AM

Running 29:17 intensity: (7:41 @1) + (21:36 @2) 5.71 km (5:08 / km) +3m 5:07 / km
ahr:135 max:154

easy one in the morning
6 PM

Running 1:14:26 intensity: (28:43 @1) + (28:14 @2) + (6:13 @3) + (11:12 @4) + (4 @5) 13.09 km (5:41 / km) +42m 5:36 / km
ahr:140 max:186

ints. i did 3 x 5 x 1' with 1' walking break between the drags and 3 minutes between the series.

Thursday Mar 11, 2010 #

9 AM

Running 27:35 intensity: (1:13 @1) + (26:22 @2) 4.98 km (5:32 / km) +57m 5:14 / km
ahr:138 max:155

easy one in the morning. feeling way better than yesterday. stomach was ok. off to amsterdam now! :D
6 PM

Running 1:12:58 intensity: (11:46 @1) + (1:00:14 @2) + (53 @3) + (5 @4) 13.83 km (5:17 / km) +28m 5:13 / km
ahr:138 max:171

arrived in amsterdam. easy one in the evening.

Wednesday Mar 10, 2010 #

8 AM

Running 27:51 intensity: (5:32 @1) + (22:19 @2) 4.43 km (6:17 / km) +58m 5:54 / km
ahr:136 max:158

to glös for some strength and home afterwards with the girls :)

Strength 1:00:00 [3]

with ntnui - bloody tough :x
6 PM

Running 1:33:15 intensity: (1:07:45 @1) + (25:30 @2) 15.45 km (6:02 / km) +221m 5:38 / km
ahr:126 max:148

awful weather, awful to run and as this wasnt enough i had a really bad stomach. the whole way a struggle but happy now i did it.
C • Var det så ille? 2

Tuesday Mar 9, 2010 #

Note

watched invictus today. definitely a must see. so much inspiration. incredible!
8 AM

Running 26:24 intensity: (17:48 @1) + (8:36 @2) 4.61 km (5:44 / km) +50m 5:26 / km
ahr:128 max:148

one more morning jog. running for regeneration. hope it works as intervals are still to come in the evening.
6 PM

Running 1:16:13 intensity: (19:21 @1) + (29:44 @2) + (7:54 @3) + (19:01 @4) + (13 @5) 12.86 km (5:56 / km) +51m 5:49 / km
ahr:150 max:186

threshold intervals at hundremeterskogen. partly no snow which was awesome. partly snow which was ok and partly ice which was a bitch. all in all a really nice interval training. did 4 x 8 minutes with 1' break. after the last ~2 weeks it is nice to feel well again!

Monday Mar 8, 2010 #

8 AM

Running 28:13 [1] 4.56 km (6:11 / km) +50m 5:52 / km

easy one in the morning. plus degrees, raining. if it wasnt ice i had to run on slush. some wind as well ... didnt feel well.
6 PM

Running 1:20:18 intensity: (36:33 @1) + (43:45 @2) 12.62 km (6:22 / km) +216m 5:52 / km
ahr:133 max:160

running before and after strength. its really hard to run. it got warm as i said and if there isnt slush it is ice. sometimes one breaks through the soft snow sometimes not ... i like ... :X

Strength 30:00 [3]

as usual. tired and not motivated so it took me quite a bit longer today! :)

Sunday Mar 7, 2010 #

3 PM

Running 2:05:26 intensity: (16:04 @1) + (1:49:22 @2) 22.27 km (5:38 / km) +320m 5:15 / km
ahr:139 max:158

longjog with myself after a long night out. its warm outside!

Saturday Mar 6, 2010 #

10 AM

XC skiing 2:25:51 intensity: (44:50 @1) + (1:38:25 @2) + (2:36 @3) 30.06 km (4:51 / km) +680m 4:22 / km
ahr:136 max:164

nice skiing with felix. we took it quite easy
6 PM

Running 13:46 intensity: (40 @1) + (13:00 @2) + (6 @3) 2.36 km (5:50 / km) +30m 5:29 / km
max:162

warm up to dragvoll for strength

Strength 30:00 [3]

as usual

Running 17:34 intensity: (7:14 @1) + (10:20 @2) 3.13 km (5:37 / km)
ahr:131 max:146

running home afterwards

Friday Mar 5, 2010 #

7 PM

Running 4:46 intensity: (1:37 @1) + (3:09 @2) 0.88 km (5:25 / km)
ahr:138 max:157

warm up or lets say running to the start of the street o course.

Orienteering 32:22 intensity: (7 @1) + (1:02 @2) + (11:43 @3) + (19:30 @4) 6.96 km (4:39 / km) +90m 4:22 / km
ahr:171 max:182

the street-o. didnt went too well and i couldnt/didnt push - to weak in the head :(

Running 18:48 intensity: (9:12 @1) + (9:36 @2) 2.83 km (6:39 / km) +37m 6:14 / km
ahr:130 max:151

cool down with felix

Thursday Mar 4, 2010 #

Games (icehockey + shorttrack) 1:00:00 [3]

had ntnui icehockey tournament today and we won! :) 5 times 10 minutes full speed - quite tough!

and afterwards we tried some "shorttrack" - just for fun. again - really tough! but fun! :)

Wednesday Mar 3, 2010 #

7 AM

Running 28:30 intensity: (20:33 @1) + (7:57 @2) 4.58 km (6:13 / km) +59m 5:51 / km
ahr:123 max:139

to glöshaugen for strength and home afterwards

Strength 40:00 [3]

looks like i can still feel all the xc skiing. stomach and back were quite tired! :)
6 PM

Games (icehockey) 2:30:00 [2]

uff. i am really REALLY tired now ... but that was fun! and good training? no? i am not sure about it ... comments?
C • 2hr30 2

Tuesday Mar 2, 2010 #

7 AM

XC skiing 1:41:34 intensity: (26:52 @1) + (1:11:46 @2) + (2:56 @3) 20.65 km (4:55 / km) +533m 4:21 / km
ahr:137 max:165

skiing with øyvind and are in the morning. nice one. just a pitty the sun came out 10 minutes before we reached home.
C • wirklich schlimm, dass die ... 2
6 PM

XC skiing 1:38:17 intensity: (30:11 @1) + (38:38 @2) + (23:03 @3) + (6:25 @4) 20.53 km (4:47 / km) +407m 4:21 / km
ahr:144 max:182

one more time skiing for me with olav. really nice. we did 4 laps on the lyslöypa at about anaerobic threshold. heart rate was quite ok but the muscles ... they were quite sore. more xc skiing would help i guess.

training data is not complete yet as i forgot to start the watch after the last int...

Monday Mar 1, 2010 #

Running 59:36 intensity: (19:10 @1) + (40:26 @2) 10.38 km (5:45 / km) +137m 5:23 / km
ahr:132 max:151

easy run to dragvoll where i trained strength and back afterwards

Strength 30:00 [3]

as usual

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