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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Bike14 16:13:15 183.34(11.3/h) 295.05(18.2/h) 5012
  Orienteering13 12:06:45 54.97(13:13) 88.46(8:13) 2552
  Running20 11:27:28 68.05(10:06) 109.51(6:17) 2664
  Games2 2:41:14 2.81 4.53
  Strength1 25:00
  Total32 42:53:42 309.16 497.55 10229
averages - sleep:6.5 rhr:35

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Tuesday Aug 31, 2010 #

8 AM

Note

skipped the morning jog because i still have a lot of pain in my left big toe as i hit it on the downhill from the mountain yesterday.
6 PM

Note

decided not to run at all. too much pain. will try it tomorrow. i hope and i think it will be ok. guess it will hurt but i can handle a bit of pain! ;)

Monday Aug 30, 2010 #

12 PM

Running 55:54 intensity: (14:43 @1) + (41:11 @2) 9.12 km (6:08 / km) +282m 5:19 / km
ahr:135 max:160

a little loop in lillehammer. watched some ski jumpers at the jumping hill. fun :) going home today.
7 PM

Running 36:52 intensity: (1:25 @1) + (20:49 @2) + (7:43 @3) + (6:55 @4) 4.07 km (9:03 / km) +360m 6:17 / km
ahr:156 max:178

after begging felix for 30 minutes to stop and run on one of the wonderful little tops besides the road we ran up one of them. looked lower and easier as it was :) but it paid off. it was simply awesome. missed this alpine terrain!

Sunday Aug 29, 2010 #

4 PM

Running 23:36 intensity: (11:22 @1) + (12:14 @2) 3.35 km (7:03 / km) +181m 5:33 / km
ahr:131 max:144

from asgeirs place up to the start at the olympiaparken.

Orienteering 1:01:52 intensity: (26:53 @1) + (30:11 @2) + (4:48 @3) 7.25 km (8:32 / km) +44m 8:17 / km
ahr:135 max:168

a middle distance. not happy with it. probs with the map and with the compass. but still good training (i think).

Running 19:11 intensity: (17:34 @1) + (1:37 @2) 3.12 km (6:09 / km)
ahr:120 max:135

running home afterwards.

Saturday Aug 28, 2010 #

9 PM

Running 37:01 intensity: (29:09 @1) + (7:32 @2) + (20 @3) 5.44 km (6:48 / km) +126m 6:06 / km
ahr:121 max:167

easy one with asgeir and felix. legs felt really strange. way too "soft". expected them to be hard...

Friday Aug 27, 2010 #

8 AM

Bike 8:02:43 intensity: (12:24 @1) + (5:41:38 @2) + (1:36:33 @3) + (32:08 @4) 114.7 km (14.3 kph) +2241m
ahr:156 max:185

UltraBirken. Went quite well. Had a bit problems with eating but managed well. When I hit the trails I realised that I will lose a lot of time as I am simply not good enough on the bike. After some 85km I got really bad pain in my fingers and triceps so I decided to take it easy in.

ps: the garmin watch ran out of battery after 5:46 so no more data afterwards.

Thursday Aug 26, 2010 #

7 PM

Bike 1:07:20 intensity: (20:51 @1) + (46:13 @2) + (16 @3) 15.72 km (14.0 kph) +425m
ahr:135 max:163

cycled the first part up to take a look at the course. good idea as we have to start last and it starts quite soon with little trails. we have to push it in the beginning... :p

Wednesday Aug 25, 2010 #

Note
(rest day)

rest day. wanted to run for some 20 minutes but dropped it. big race coming up on friday. ultrabirken. a bike race. 110km with about 2500m of climb. a lot of it will be in terrain on little paths.

Tuesday Aug 24, 2010 #

6 PM

Bike (racer) 1:20:58 intensity: (32 @1) + (21:49 @2) + (25:08 @3) + (32:52 @4) + (37 @5) 45.96 km (34.1 kph) +437m
ahr:166 max:186

bike race. fun but i am not strong enough in the legs :x

Monday Aug 23, 2010 #

6 PM

Running 29:06 intensity: (3:21 @1) + (25:45 @2) 5.72 km (5:05 / km) +47m 4:53 / km
ahr:140 max:158

to dragvoll for some strength and back

Strength 25:00 [3]

core

Sunday Aug 22, 2010 #

10 AM

Running 7:50 intensity: (1:47 @1) + (6:03 @2) 1.0 km (7:50 / km) +1m 7:47 / km
ahr:123 max:136

warm up

Orienteering 36:37 intensity: (7 @1) + (41 @2) + (3:45 @3) + (19:36 @4) + (12:28 @5) 5.82 km (6:17 / km) +220m 5:18 / km
ahr:181 max:194

mnm - realy. went well. one real boom otherwise just little time losses here and there. happy with this one. legs were also way better than yesterday. was fun!

Running 7:16 intensity: (6:20 @1) + (56 @2) 0.87 km (8:21 / km) +6m 8:04 / km
ahr:123 max:133

cool down

Saturday Aug 21, 2010 #

1 PM

Running 4:56 intensity: (1:35 @1) + (2:50 @2) + (31 @3) 0.96 km (5:08 / km) +10m 4:53 / km
ahr:136 max:166

warm up / running to the start

Orienteering 1:38:19 intensity: (1:13 @1) + (17:51 @2) + (23:42 @3) + (55:33 @4) 12.04 km (8:10 / km) +458m 6:52 / km
ahr:169 max:184

mnm - long distance

i think i can be satisfied with the technique but still managed to miss quite a bit. mostly route choices. besides that my quads were just empty today. nothing to give. i already felt it to the first control but still finished the race. a lot of water in the swamps - so it was quite tough physically. nice terrain anyway.

Friday Aug 20, 2010 #

5 PM

Running 9:24 intensity: (4:34 @1) + (4:50 @2) 1.56 km (6:02 / km) +4m 5:57 / km
ahr:128 max:160

warm up

Orienteering 18:06 intensity: (10 @1) + (7 @2) + (58 @3) + (16:23 @4) + (28 @5) 4.31 km (4:12 / km) +13m 4:08 / km
ahr:172 max:186

middle-norwegian champs. managed to miss quite a bit on 3 controls the others went well.

Running 9:17 intensity: (7:14 @1) + (2:03 @2) 1.22 km (7:37 / km) +8m 7:22 / km
ahr:123 max:137

cool down

Thursday Aug 19, 2010 #

5 PM

Running 7:21 intensity: (2:27 @1) + (4:54 @2) 1.3 km (5:39 / km)
ahr:127 max:140

running to tyholt

Games (soccer) 1:11:14 intensity: (28:16 @1) + (36:29 @2) + (5:03 @3) + (1:26 @4) 4.53 km (15:43 / km)
ahr:136 max:176

soccer with the guys

Running 5:50 intensity: (47 @1) + (5:03 @2) 1.01 km (5:47 / km)
ahr:137 max:152

running home

Wednesday Aug 18, 2010 #

8 AM

Bike 1:15:50 intensity: (30:50 @1) + (44:12 @2) + (48 @3) 24.6 km (19.5 kph) +360m
ahr:133 max:161

biked to jervfjellet. after some 10, 15 minutes i already realised that it will be a hard day for me. hr alright but the quads completely empty. :x

Running 48:12 intensity: (3:24 @1) + (32:46 @2) + (11:03 @3) + (59 @4) 6.6 km (7:18 / km) +257m 6:07 / km
ahr:150 max:172

we then ran up the mountain (hill...) and it was gorgeous. the open area on top and the view... just incredible.

Bike 41:45 intensity: (9:56 @1) + (26:16 @2) + (4:24 @3) + (1:09 @4) 19.5 km (28.0 kph) +113m
ahr:140 max:172

biked home afterwards. tired, but good training. everything with felix and rob btw.

Tuesday Aug 17, 2010 #

7 AM

Running 54:40 intensity: (13:34 @1) + (39:42 @2) + (1:24 @3) 8.58 km (6:22 / km) +183m 5:45 / km
ahr:138 max:168

easy one in the morning with felix and rob. up to estenstaddammen where they took a swim. i didnt. still dont feel 100% healthy.
4 PM

Bike 12:18 intensity: (1:43 @1) + (7:21 @2) + (3:14 @3) 3.45 km (16.8 kph) +127m
ahr:148 max:166

cycled after work up to sverresborg to run a relay.

Running 3:35 intensity: (39 @1) + (2:56 @2) 0.59 km (6:04 / km) +6m 5:46 / km
ahr:137 max:157

some "warmup" just to run a bit before the race.

Orienteering 24:52 intensity: (4 @1) + (1:55 @2) + (2:04 @3) + (12:56 @4) + (7:53 @5) 3.81 km (6:32 / km) +74m 5:57 / km
ahr:179 max:191

the o-part. didnt work out as i wanted. i think i only hit 2 controls as i wanted. ulala... we still won in the end! thx to vegard and martin...
7 PM

Bike 14:13 intensity: (4:29 @1) + (6:59 @2) + (2:45 @3) 4.66 km (19.7 kph) +99m
ahr:139 max:170

cycled home

Monday Aug 16, 2010 #

6 PM

Running 1:28:36 intensity: (1:49 @1) + (56:03 @2) + (16:49 @3) + (13:55 @4) 15.64 km (5:40 / km) +396m 5:02 / km
ahr:155 max:183

the boys are back. love running through the woods with them. didnt feel that fresh which isnt surprising. heart rate a bit high as well. time will fix it.

Sunday Aug 15, 2010 #

Note
(rest day)

simply didnt want to train. i rather will party one more time! ;) serious stuff starting on monday ... maybe ^^

Saturday Aug 14, 2010 #

Note
(rest day)

rest today. ankle is more or less ok. will take a bit of time. party tonight! :)

Friday Aug 13, 2010 #

8 AM

Running 14:05 intensity: (5:58 @1) + (8:07 @2) 2.19 km (6:26 / km) +48m 5:48 / km
ahr:133 max:150

to the start

Orienteering 56:53 intensity: (16:22 @1) + (32:51 @2) + (7:35 @3) + (5 @4) 6.3 km (9:02 / km) +146m 8:05 / km
ahr:142 max:170

testrunning the men 21 course. twisted my ankle...

Thursday Aug 12, 2010 #

1 PM

Bike 25:47 intensity: (14:51 @1) + (10:56 @2) 8.77 km (20.4 kph) +163m
ahr:124 max:154

biked to granåsen to watch the woc long distance.
6 PM

Bike 22:45 [1] 9.14 km (24.1 kph) +122m

and back afterwards^^
7 PM

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

FUN! :)

Wednesday Aug 11, 2010 #

11 AM

Bike 7:15 intensity: (5:23 @1) + (1:52 @2) 2.43 km (20.1 kph)
ahr:116 max:142

cycled to the arena

Running 7:12 intensity: (1:53 @1) + (5:19 @2) 1.18 km (6:06 / km) +16m 5:43 / km
ahr:135 max:159

ran to the start

Orienteering 15:55 intensity: (24 @1) + (10 @2) + (7 @3) + (47 @4) + (14:27 @5) 3.21 km (4:58 / km) +68m 4:29 / km
ahr:188 max:198

and ran a sprint course. missed about a minute all together. quite a bit on a sprint...
2 PM

Bike 15:00 [2] 4.0 km (16.0 kph) +100m

biked home afterwards

Tuesday Aug 10, 2010 #

Orienteering 1:00:00 [2] 6.0 km (10:00 / km) +200m 8:34 / km

collecting controls

Monday Aug 9, 2010 #

7 AM

Running 12:36 intensity: (30 @1) + (7:00 @2) + (5:06 @3) 1.68 km (7:30 / km) +86m 5:58 / km
ahr:153 max:170

to the start

Orienteering 1:16:40 intensity: (1:57 @1) + (15:28 @2) + (14:05 @3) + (39:47 @4) + (5:23 @5) 9.1 km (8:25 / km) +194m 7:37 / km
ahr:168 max:192

testran the H21 course of the woc tour. satisfied with the beginning but managed to miss a lot the longer i ran. had fun out there. shape not were i want it but thats no surprise. ran medium speed in the beginning and jogged the last controls.

Saturday Aug 7, 2010 #

4 PM

Orienteering 1:16:35 intensity: (39:07 @1) + (30:05 @2) + (7:23 @3) 7.5 km (10:13 / km) +122m 9:27 / km
ahr:131 max:170

shadowing mani on the middle the french team ran. was funny out there and an awesome day!

Bike 16:09 intensity: (5:56 @1) + (7:46 @2) + (2:27 @3) 6.44 km (23.9 kph) +99m
ahr:137 max:169

biked home

Friday Aug 6, 2010 #

2 PM

Bike 1:02:16 intensity: (13:26 @1) + (35:51 @2) + (11:26 @3) + (1:33 @4) 16.27 km (15.7 kph) +529m
ahr:144 max:173

up to bymarka and then to elgsethytta and back to skistua

Orienteering 41:24 intensity: (6:55 @1) + (21:14 @2) + (6:29 @3) + (5:53 @4) + (53 @5) 5.86 km (7:04 / km) +147m 6:17 / km
ahr:149 max:187

2 little loops of orienteering.

Bike 20:53 intensity: (5:25 @1) + (15:20 @2) + (8 @3) 9.77 km (28.1 kph) +98m
ahr:135 max:169

home with the bike

Thursday Aug 5, 2010 #

3 PM

Bike 10:30 intensity: (8:17 @1) + (1:42 @2) + (6 @3) + (25 @4) 3.95 km (22.6 kph)
ahr:121 max:174

down to the track

Running 46:41 intensity: (13:33 @1) + (28:13 @2) + (3:10 @3) + (1:45 @4) 8.02 km (5:49 / km) +103m 5:28 / km
ahr:140 max:184

ran 400 and 200m with felix and mani on the track after i hang some controls for a sprint. ran home afterwards.

Wednesday Aug 4, 2010 #

6 PM

Orienteering 2:04:22 intensity: (26:06 @1) + (1:02:37 @2) + (29:30 @3) + (6:09 @4) 12.35 km (10:04 / km) +755m 7:43 / km
ahr:147 max:178

nice one with mani on vassfjellet. awesome as expected. quite ok technical - mostly.
first 16 minutes were just running (and walking) up the skiingslope.

Tuesday Aug 3, 2010 #

10 AM

Running 6:18 intensity: (1:09 @1) + (5:09 @2) 1.12 km (5:37 / km)
ahr:133 max:142

ran to felix and then back to get my bike

Bike 4:38 intensity: (2:10 @1) + (2:28 @2) 1.86 km (24.1 kph)
ahr:128 max:138

biked to tyholt where i started to check a sprint course for felix

Orienteering 35:10 intensity: (15:51 @1) + (16:38 @2) + (2:41 @3) 4.91 km (7:10 / km) +112m 6:26 / km
ahr:133 max:168

checked everything and ran back to meet F at the start and hand over the map.

Bike 12:55 intensity: (11:26 @1) + (1:29 @2) 3.83 km (17.8 kph) +100m
ahr:130 max:153

cycled to the finish to bring F his stuff and home afterwards with F running (only counting uphill...).

multisport! :)

Monday Aug 2, 2010 #

6 PM

Running 1:38:36 intensity: (24:07 @1) + (1:11:37 @2) + (2:52 @3) 15.88 km (6:13 / km) +405m 5:30 / km
ahr:138 max:170

some easy running in the woods with halvor and bjørn. awesome. but didnt feel that well. AND i found a moose. sweet! :)

Sunday Aug 1, 2010 #

Note
rhr:35 slept:6.5

8 PM

Running 53:23 intensity: (15:08 @1) + (38:07 @2) + (8 @3) 9.29 km (5:45 / km) +138m 5:21 / km
ahr:135 max:162

felt ok. hope to be at 100% soon...

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