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Training Log Archive: naomi

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Bike16 16:28:29 193.58 311.54 3390
  Orienteering4 5:35:28 28.84(11:38) 46.42(7:14) 1137
  Strength9 4:30:00
  Running9 3:54:55 25.27(9:18) 40.67(5:47) 682
  Total30 30:28:52 247.7 398.63 5209

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Monday May 31, 2010 #

9 AM

Bike 59:33 intensity: (3:28 @1) + (39:31 @2) + (14:37 @3) + (1:57 @4) 25.67 km (25.9 kph) +222m
ahr:151 max:179

with felix in the morning. didnt feel so well today.

foot was a bit irritated yesterday after cycling. today in the morning i felt nothing. physio at 14.

Sunday May 30, 2010 #

7 PM

Bike 1:43:15 intensity: (15:25 @1) + (56:53 @2) + (21:48 @3) + (9:09 @4) 25.79 km (15.0 kph) +580m
ahr:148 max:181

biking with felix. nice one! :) funny to see felix falling as he doesnt manage to get out of his clips :))))

Strength 30:00 [3]

at home afterwards. as usual.

Friday May 28, 2010 #

9 PM

Bike 44:33 intensity: (10:21 @1) + (29:08 @2) + (5:04 @3) 12.39 km (16.7 kph) +262m
ahr:142 max:167

bit more cycling.

no pain in the achilles. feels a bit funny sometimes. dunno. 100% sure its not totally ok but its finally getting better and better. no more pain if i push, pull, squeeze or whatever ... good sign i'd say :)

Thursday May 27, 2010 #

11 PM

Strength 30:00 [3]

as usual

Wednesday May 26, 2010 #

7 PM

Bike 1:16:33 intensity: (16:37 @1) + (41:45 @2) + (13:19 @3) + (4:52 @4) 19.05 km (14.9 kph) +386m
ahr:145 max:180

with felix. looks like i get control over the injury. nothing during the training and nothing afterwards or the next morning. its finally getting better. awesome!

tried to push a bit on the hills to get some load on the body.

Monday May 24, 2010 #

5 PM

Bike 27:08 intensity: (9:38 @1) + (17:05 @2) + (25 @3) 8.33 km (18.4 kph) +133m
ahr:134 max:167

a bit of cycling but i felt (or maybe just imagined) a strange feeling. so i turned back

Strength 30:00 [3]

usual strength exercises

Sunday May 23, 2010 #

Note
(injured)

and one more day off. i have to get rid of the inflammation. i start to get really pissed
C • It doesn't help to get pissed... 1

Saturday May 22, 2010 #

Note
(injured)

have to rest. injury isnt getting better

Friday May 21, 2010 #

Strength 30:00 [3]

usual stuff
8 AM

Bike 1:32:34 intensity: (48:59 @1) + (39:32 @2) + (4:03 @3) 31.0 km (20.1 kph) +211m
ahr:131 max:169

cycling with felix

Thursday May 20, 2010 #

Event: Trondheim Sprint Cup Finale
 
8 AM

Bike 1:03:14 intensity: (32:03 @1) + (31:11 @2) 16.49 km (15.6 kph) +215m
ahr:127 max:153

with felix in the morning. quite technical on the trails over vikåsen but fun. no pain in the achilles just 2, 3 times a "strange feeling". looks like its getting better.

Wednesday May 19, 2010 #

8 PM

Bike 21:02 intensity: (12:20 @1) + (8:37 @2) + (5 @3) 7.88 km (22.5 kph) +65m
ahr:127 max:162

bit of cycling to test the leg - no pain

Tuesday May 18, 2010 #

Strength 30:00 [3]

usual stuff

no running or cycling for me. achilles still too bad.

Monday May 17, 2010 #

Note
(injured)

bad bad pain in the achilles. the inflammation got really bad. that means some days without training at all. bugger :x

Sunday May 16, 2010 #

9 AM

Running 5:27 intensity: (14 @1) + (1:40 @2) + (3:33 @3) 0.75 km (7:16 / km) +79m 4:45 / km
ahr:159 max:171

warm up for the team competition.

Orienteering 1:48:20 intensity: (23:07 @1) + (22:09 @2) + (19:58 @3) + (25:05 @4) + (18:01 @5) 12.84 km (8:26 / km) +410m 7:17 / km
ahr:158 max:195

team champs. i missed one control really bad which cost us the 2nd place which we could have achieved easily. we also had a misunderstanding in the end costing again >3 minutes. also without this one it would have been a medal. but in fact we did those misses so we didnt deserve a medal today. quite disappointed.

Saturday May 15, 2010 #

2 PM

Running 8:52 intensity: (56 @1) + (2:57 @2) + (4:59 @3) 0.97 km (9:08 / km) +108m 5:53 / km
ahr:154 max:170

warm up for the qualification

Orienteering 1:49:14 intensity: (2:25 @1) + (16:01 @2) + (28:17 @3) + (46:17 @4) + (16:14 @5) 15.81 km (6:55 / km) +525m 5:56 / km
ahr:173 max:191

the quali. missed A LOT in the "first part" or 2/3 or something. afterwards it went quite well. i was 20:23 behind the leader at control 14 and lost only 2:48 from there into the finish (~37' of running). it wasnt perfect in the end with some little misses but i cant expect a perfect run.

Running 4:04 intensity: (30 @1) + (3:34 @2) 1.54 km (2:38 / km) +12m 2:33 / km
ahr:132 max:139

cool down. quite nasty pain in my achilles. hmpf

Friday May 14, 2010 #

6 PM

Running 25:38 intensity: (2:05 @1) + (20:07 @2) + (1:49 @3) + (1:35 @4) + (2 @5) 4.93 km (5:12 / km) +79m 4:49 / km
ahr:147 max:185

running. simply had to try it. dont know if it was smart as i got a bit of the strange feeling/pain after some time. but as i said i had to test the achilles and now i know that i will work out on the weekend. i might have some pain but thats ok - i guess.

Thursday May 13, 2010 #

2 PM

Bike 28:17 intensity: (5:40 @1) + (16:16 @2) + (3:11 @3) + (3:10 @4) 11.72 km (24.9 kph) +90m
ahr:146 max:177

some more cycling. tried to push a bit on 2 hills.

Wednesday May 12, 2010 #

Strength 30:00 [3]

usual program.

and no training. maybe that will help the injury. time will tell.

Tuesday May 11, 2010 #

7 PM

Bike (MTB, asphalt and trails) 1:14:52 intensity: (47:28 @1) + (26:39 @2) + (45 @3) 25.39 km (20.3 kph) +98m
ahr:126 max:165 (injured)

even more cycling and its still not ok. damnit.

and felix got a flat tire so he ran back while i rolled along next to him. this last 30 minutes are not included in the training time.
C • flickzeug 3

Monday May 10, 2010 #

6 PM

Running 27:57 intensity: (8:24 @1) + (19:33 @2) 5.14 km (5:26 / km) +46m 5:12 / km
ahr:135 max:159

usual loop. no probs on the way to dragvoll. just a bit strange in the uphill. but felt uncomfortable on the way down. guess i will check the achilles tomorrow at a physiotherapy... damnit

Strength 30:00 [3]

Sunday May 9, 2010 #

1 PM

Running 11:30 intensity: (55 @1) + (10:14 @2) + (21 @3) 2.45 km (4:42 / km) +4m 4:39 / km
ahr:148 max:161

testing the achilles. no pain. but kind of a strange feeling. its not at 100% so i have to be careful.
8 PM

Bike 56:40 intensity: (1:25 @1) + (43:44 @2) + (11:31 @3) 25.47 km (27.0 kph) +220m
ahr:149 max:169

one more time bratsbergrunden. tried to push it to have the heart rate at an "ok-level" - success! :)

besides that i had no pain in the achilles. but it feels kinda strange. i dont know. i am sure i can run on the weekend but as i said its not at 100%.

Saturday May 8, 2010 #

Event: Trondheim sprint cup 2010
 
7 PM

Bike 1:05:18 intensity: (42:15 @1) + (23:03 @2) 25.7 km (23.6 kph) +228m
ahr:124 max:154

one more biking session...

no pain. i will try to run a bit tomorrow. hope that works.

Friday May 7, 2010 #

6 PM

Bike 44:36 intensity: (37:00 @1) + (7:36 @2) 15.8 km (21.3 kph) +124m
ahr:119 max:153

some more cycling for me. no pain. was a bit technical down at the river as it was full of mud there.

Thursday May 6, 2010 #

8 AM

Bike (MTB) 1:31:32 intensity: (47:34 @1) + (43:50 @2) + (8 @3) 32.76 km (21.5 kph) +308m
ahr:127 max:162

bikeing with felix. no pain in the achilles. i like voltaren tablets! :P
6 PM

Bike (MTB) 8:10 intensity: (1:57 @1) + (6:13 @2) 2.56 km (18.8 kph) +34m
ahr:132 max:143

cycled to dragvoll for some spinning

Bike (Spinning) 1:13:02 intensity: (26:49 @1) + (42:19 @2) + (3:54 @3)
ahr:137 max:165

first spinning session in my life. kinda fun but really tough. leg strength is really weak compared to heart rate/breathing. so i think its good training for me.

pain in the achilles came back. not good. have to train less...
C • Physio says: 2

Wednesday May 5, 2010 #

8 PM

Bike (MTB, asphalt) 58:10 intensity: (12:59 @1) + (44:23 @2) + (48 @3) 25.54 km (26.3 kph) +216m
ahr:139 max:165 (injured)

bratsbergrunden. under 1 hour. nice :D but actually i think my quads are quite weak because i got quite a bit of acid in them with a low heart rate. OR my machine is simply that well trained! :>

besides that i am not happy that i had to jump on the bike today... its because if this pain down there at the achilles tendon. but i had quite some improvement over the day today so i hope i get rid of it soon.

Strength 30:00 [3]

as usual but alone at home

Tuesday May 4, 2010 #

9 AM

Running 35:50 intensity: (11:55 @1) + (23:55 @2) 6.25 km (5:44 / km) +76m 5:24 / km
ahr:133 max:154

in tha morning
6 PM

Orienteering 24:16 intensity: (3:19 @1) + (5:11 @2) + (7:40 @3) + (7:41 @4) + (25 @5) 3.87 km (6:16 / km) +59m 5:50 / km
ahr:157 max:187 (injured)

o-intervalls. was supposed to run 3 loops but i the pain in my achilles got that bad in the end of loop 2 that i dropped the rest. i still dont know whats wrong and actually i thought its getting better but obviously it isnt. i guess i have to rest and i dont like this thought. on the other hand it might just be the right thing to do as i feel far away from any shape at the moment. maybe its only the head. i dont know

Monday May 3, 2010 #

6 PM

Running 1:16:36 intensity: (42:56 @1) + (33:40 @2) 11.69 km (6:33 / km) +276m 5:52 / km
ahr:129 max:155

usual monday loop. 2cm new snow

Strength 30:00 [3]

as usual

Sunday May 2, 2010 #

7 AM

Orienteering 1:33:38 [3] 13.9 km (6:44 / km) +144m 6:24 / km

10mila. 2nd team, 9th leg. body felt awesome on the warmup and i was ready but it went wrong right from the start. didnt follow my concept to the first and missed. pulled myself together and got a bit into it but despite hurting legs which has something to do with the shoes i felt really sick and almost threw up twice. started to feel better at about half way and wanted to push harder which i did. the result were more mistakes. went quite ok on the way back then but never got into a flow. always some stops and i was unsure all the way. i fell back from 71 place to 86. we ended up 83.

its really time i put myself together and get it right.

Running warm up/down 20:00 [2] 3.3 km (6:04 / km)

wup

Saturday May 1, 2010 #

Event: Tiomila 2010
 
7 PM

Running 19:01 intensity: (3:51 @1) + (8:28 @2) + (6:18 @3) + (24 @4) 3.65 km (5:13 / km) +3m 5:11 / km
ahr:148 max:173

some running in finspang to test the achilles and the body as my throat feels a bit strange. looks like i am ok. both shape and health.

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