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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Running29 23:05:27 140.69 226.42 3047
  XC skiing10 15:32:53 123.22(7:34) 198.31(4:42) 4106
  Strength10 5:20:00
  Games5 5:02:38
  Orienteering7 4:26:12 23.4 37.66 596
  Bike2 3:02:34 35.43 57.02
  Total44 56:29:44 322.75 519.41 7749

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Friday Dec 31, 2010 #

9 AM

Running 14:12 intensity: (4:32 @1) + (9:32 @2) + (8 @3) 1.99 km (7:08 / km) +35m 6:34 / km
ahr:131 max:161

wup + control setting

Orienteering 5:11 intensity: (39 @1) + (2:58 @2) + (1:13 @3) + (21 @4) 0.79 km (6:34 / km) +16m 5:58 / km
ahr:151 max:181

first sprint loop

Orienteering 7:07 intensity: (6 @1) + (2:12 @2) + (2:30 @3) + (2:19 @4) 1.35 km (5:16 / km) +37m 4:39 / km
ahr:165 max:184

2nd one

Orienteering 5:21 intensity: (7 @1) + (14 @2) + (3:00 @3) + (2:00 @4) 1.06 km (5:03 / km) +28m 4:28 / km
ahr:170 max:181

3rd one

Orienteering 3:27 intensity: (1 @1) + (17 @2) + (1:44 @3) + (1:25 @4) 0.81 km (4:16 / km) +18m 3:50 / km
ahr:171 max:185

and the 4th and last one as a mass start

Running 16:21 intensity: (9:00 @1) + (7:21 @2) 1.94 km (8:26 / km) +52m 7:26 / km
ahr:128 max:151

collected some controls + cdown
3 PM

Running 1:33 intensity: (20 @1) + (1:13 @2) 0.3 km (5:10 / km)
ahr:131 max:151

wup for the silvester fun run

Orienteering 38:15 intensity: (3:08 @1) + (6:52 @2) + (21:54 @3) + (6:21 @4) 6.36 km (6:01 / km) +6m 5:59 / km
ahr:162 max:183

silvester "race"

Thursday Dec 30, 2010 #

9 AM

Running 8:47 intensity: (4:06 @1) + (3:50 @2) + (51 @3) 1.27 km (6:55 / km) +52m 5:45 / km
ahr:131 max:164

wup + placing controls

Orienteering 21:15 intensity: (1:57 @1) + (1:52 @2) + (7:56 @3) + (7:22 @4) + (2:08 @5) 4.03 km (5:16 / km) +118m 4:36 / km
ahr:167 max:191

sprint in ischitella

Running 9:43 intensity: (5:50 @1) + (3:53 @2) 1.26 km (7:43 / km) +18m 7:13 / km
ahr:128 max:141

warm up in vico de gargano for the sprint

Orienteering 20:43 intensity: (5:29 @1) + (11:51 @2) + (3:23 @3) 3.21 km (6:27 / km) +64m 5:52 / km
ahr:141 max:171

sprint in vico. didnt run all of it.
3 PM

Orienteering 1:06:06 intensity: (23:41 @1) + (40:49 @2) + (1:36 @3) 6.93 km (9:32 / km) +109m 8:51 / km
ahr:135 max:166

orienteering in foresta umbra. awesome.

Wednesday Dec 29, 2010 #

9 AM

Running 15:00 [3] 2.5 km (6:00 / km)

placed controls + some warmup
10 AM

Orienteering 25:13 intensity: (5:00 @1) + (10:00 @2) + (7:30 @3) + (2:43 @4) 4.78 km (5:17 / km) +111m 4:44 / km

sprint in peschici

Running 5:20 [2] 0.63 km (8:28 / km) +33m 6:44 / km

cool down / collecting controls

Tuesday Dec 28, 2010 #

1 PM

Running 1:21:51 intensity: (20:18 @1) + (57:27 @2) + (4:06 @3) 14.95 km (5:28 / km) +128m 5:15 / km
ahr:137 max:169

run in rom. awesome but when we came back to the car a window was smashed a my stuff stolen. not nice.

Monday Dec 27, 2010 #

4 PM

Running warm up/down 20:00 [2]

warm up and cool down in verona. start of the south italy training camp

Orienteering 20:00 [3]

sprint in verona downtown. liked it

Sunday Dec 26, 2010 #

10 AM

Running 1:35:06 intensity: (8:13 @1) + (1:10:14 @2) + (16:39 @3) 15.11 km (6:18 / km) +516m 5:23 / km
ahr:150 max:172

longish run with robi and warti. looks like the tendon is almost at 100% now. sweet.

didnt feel well in the beginning as i ate a bit too much before. hr a bit high.
C • guats neichs lausabua!! 1

Saturday Dec 25, 2010 #

8 PM

Running 15:54 intensity: (49 @1) + (12:21 @2) + (2:44 @3) 3.23 km (4:55 / km) +28m 4:43 / km
ahr:149 max:166

5 min before and 10' after strength training

Strength 25:00 [3]

Friday Dec 24, 2010 #

8 PM

Running 1:06:43 intensity: (55 @1) + (57:01 @2) + (8:47 @3) 12.38 km (5:23 / km) +352m 4:43 / km
ahr:151 max:167

some running on my own in the dark through the forest -> awesome. saw a lot of deer (20+).

Thursday Dec 23, 2010 #

Games (soccer) 48:00 intensity: (5:00 @1) + (15:00 @2) + (20:00 @3) + (8:00 @4)

Wednesday Dec 22, 2010 #

3 PM

Running 51:28 intensity: (4:32 @1) + (44:59 @2) + (1:57 @3) 9.47 km (5:26 / km) +258m 4:47 / km
ahr:148 max:168

a bit of running. biggest problems when running downhill and hitting the ground with the heel first.

Tuesday Dec 21, 2010 #

5 PM

Running 47:05 intensity: (11:25 @1) + (17:35 @2) + (8:14 @3) + (9:12 @4) + (39 @5) 4.69 km (10:02 / km) +13m 9:54 / km
ahr:151 max:186

bit of everything today. ran down to school first. did some strength training there. then i helped preparing the club training. short warm up. then outdoor sprint followed by indoor memory orienteering before we played some 15 minutes hockey. fun. :)

Strength 20:00 [3]

Monday Dec 20, 2010 #

2 PM

XC skiing 1:07:53 intensity: (11:01 @1) + (54:03 @2) + (2:49 @3) 15.86 km (4:17 / km) +272m 3:57 / km
ahr:141 max:171

easy one with robi in thalgauberg

Sunday Dec 19, 2010 #

XC skiing 59:00 intensity: (17:00 @1) + (37:00 @2) + (5:00 @3) 16.0 km (3:41 / km) +262m 3:25 / km

nice session in the evening. almost no people left as it began to get dark. had quite good glide with the skis -> fun :D

enough trained for no. next week is an easy one. hopefully i will also manage to get rid off this strange feeling in my tendon. i think it got already better. looking good.
C • na da warst aber ordentlich... 2
9 AM

XC skiing 1:03:12 intensity: (11:50 @1) + (50:15 @2) + (1:07 @3) 14.97 km (4:13 / km) +246m 3:54 / km
ahr:138 max:165

in the morning. one more hour in the afternoon and i am done for this week.

Saturday Dec 18, 2010 #

12 PM

XC skiing 2:51:58 intensity: (20:16 @1) + (2:29:11 @2) + (2:31 @3) 40.07 km (4:17 / km) +696m 3:57 / km
ahr:144 max:168

xc skiing in thalgauberg
5 PM

Running 11:01 intensity: (1:23 @1) + (9:38 @2) 1.89 km (5:50 / km) +39m 5:17 / km
ahr:138 max:155

to the shool and back home after a bit of strength

Strength 15:00 [3]

Friday Dec 17, 2010 #

Note

travel day. went "home home" to austria.
6 PM

Bike (ergo) 2:02:41 [1] 57.02 km (27.9 kph)
ahr:105 max:122

at wartis place and the first part with him. hard to get the hr up.

Thursday Dec 16, 2010 #

XC skiing 1:27:00 intensity: (43:30 @1) + (43:30 @2) 17.87 km (4:52 / km) +500m 4:16 / km

alone in estenstadmarka.
5 PM

XC skiing 56:45 intensity: (10:47 @1) + (45:58 @2) 10.86 km (5:14 / km) +341m 4:31 / km
ahr:139 max:159

a loop to dragvoll

Games (soccer) 47:59 intensity: (7:33 @1) + (37:09 @2) + (3:17 @3)
ahr:141 max:167

soccer at dragvoll

XC skiing 31:21 intensity: (5:43 @1) + (24:27 @2) + (1:11 @3) 7.11 km (4:25 / km) +144m 4:00 / km
ahr:144 max:166

and home with the skis after soccer :)

Wednesday Dec 15, 2010 #

Note

"injury" update:
still not sure what if there is really something wrong or not. when i ran down to the strength training i thought it got worse so was afraid to run home afterwards where i almost felt nothing. strange
C • exercises 2
8 AM

Running 28:45 intensity: (16:41 @1) + (12:04 @2) 4.51 km (6:22 / km) +56m 6:00 / km
ahr:128 max:143

ran to gløs for strength and back afterwards

Strength 1:00:00 [3]

5 PM

XC skiing 1:32:43 intensity: (27:19 @1) + (1:05:24 @2) 19.11 km (4:51 / km) +397m 4:24 / km
ahr:134 max:155

nice one on the skis. need to do a lot of skiing to reduce the load on my tendon. i think what i got is called tibialis posterior syndrom.

Tuesday Dec 14, 2010 #

Note

good i had no pain after the fast training today. but its still this strange feeling there - at least sometimes. i just hope its not the old injury coming back :X
9 AM

Orienteering 53:34 intensity: (11:35 @1) + (11:24 @2) + (13:22 @3) + (14:11 @4) + (3:02 @5) 8.34 km (6:25 / km) +90m 6:06 / km
ahr:157 max:190

o - training. first one in a long time. 4 sprint loops. A LOT of snow which influenced the route choices a lot. was fun and it went well.
6 PM

XC skiing 2:18:49 intensity: (31:57 @1) + (1:45:41 @2) + (1:11 @3) 28.38 km (4:53 / km) +584m 4:26 / km
ahr:137 max:163

long one in the evening. about 0 degrees. a bit rainy. skis really sucked.

Monday Dec 13, 2010 #

6 PM

Running 1:08:56 intensity: (24:35 @1) + (44:21 @2) 10.98 km (6:17 / km) +146m 5:53 / km
ahr:132 max:151

short flatrunden - strength - home

Strength 20:00 [3]

Sunday Dec 12, 2010 #

Note

had to run to the supermarked in the evening as i forgot to buy something and i had only 5 minutes to go.

got a strange feeling in the area of my achilles on the left side and wondered if i managed to injure it. came home afterwards and checked on which side my old injury was. it was on the same side ... now am i afraid. i have no pain though. i just feel there is something^^
9 AM

Running 2:05:47 intensity: (26:49 @1) + (1:38:35 @2) + (23 @3) 18.82 km (6:41 / km) +235m 6:17 / km
ahr:135 max:162

longjog in a lot of snow. up to knee deep. sweet :)

Saturday Dec 11, 2010 #

11 AM

XC skiing 1:33:59 intensity: (10:05 @1) + (1:12:45 @2) + (11:09 @3) 17.52 km (5:22 / km) +430m 4:47 / km
ahr:148 max:167

first one from home into estenstadmarka. sweet.
7 PM

Running 33:30 intensity: (13:22 @1) + (20:08 @2) 5.3 km (6:19 / km) +33m 6:08 / km
ahr:131 max:146

to dragvoll for some strength and back afterwards

Strength 20:00 [3]

Friday Dec 10, 2010 #

3 PM

Running 1:21:27 intensity: (24:30 @1) + (33:57 @2) + (5:17 @3) + (7:13 @4) + (10:30 @5) 14.1 km (5:47 / km) +46m 5:41 / km
ahr:145 max:193

6 x 1000m with start every 4:45 minutes. did also two sprints over about 200m with 3' break in the end. happy with the sess. getting faster.

times were: 3:19, 3:15, 3:16, 3:19, 3:19, 3:11 = 3.16,5 avg

Thursday Dec 9, 2010 #

6 PM

Running 16:56 intensity: (4:10 @1) + (12:19 @2) + (27 @3) 1.83 mi (9:15 / mi) +35m 8:44 / mi
ahr:136 max:163

to dragvoll

Games 1:11:07 intensity: (17:52 @1) + (46:28 @2) + (6:31 @3) + (16 @4)
ahr:141 max:176

soccer

Running 14:42 intensity: (10:19 @1) + (4:23 @2) 1.52 mi (9:40 / mi)
ahr:127 max:142

ran home

Wednesday Dec 8, 2010 #

7 AM

Running 28:00 intensity: (16:41 @1) + (11:19 @2) 4.45 km (6:18 / km) +59m 5:54 / km
ahr:128 max:139

to glöshaugen in the morning for strength and back afterwards.

Strength 1:00:00 [3]

7 PM

XC skiing 1:10:13 intensity: (31:23 @1) + (38:50 @2) 10.56 km (6:39 / km) +234m 5:59 / km
ahr:131 max:160

xc skiing with line and felix in estenstadmarka. a lot of new snow. was really hard to skate.
C • it was so hard 2

Tuesday Dec 7, 2010 #

6 PM

Running 1:25:24 intensity: (18:50 @1) + (30:44 @2) + (15:57 @3) + (17:36 @4) + (2:17 @5) 15.53 km (5:30 / km) +316m 5:00 / km
ahr:151 max:189

6 x 6 minutes with a minute break. we ran them at threshold pace. went really well, happy with the sess. shape is on its way i think.

Monday Dec 6, 2010 #

9 AM

Running 43:31 intensity: (14:18 @1) + (29:13 @2) 7.88 km (5:31 / km) +77m 5:16 / km
ahr:132 max:147

got up in the morning. prepared a presentation. ran at 10 with felix. down to university now ... presentation :>
6 PM

Running 1:03:01 intensity: (8:54 @1) + (53:19 @2) + (48 @3) 10.96 km (5:45 / km) +135m 5:25 / km
ahr:139 max:165

unning before and after strength

Strength 20:00 [3]

getting stronger. i like! :)

Sunday Dec 5, 2010 #

9 AM

Running 2:00:51 intensity: (1:42:43 @1) + (18:08 @2) 18.52 km (6:32 / km) +167m 6:15 / km
ahr:121 max:148

longjog with the girls. really easy. was perfect for me for today
C • One for the Ladies 2
5 PM

Games (soccer) 1:10:04 intensity: (26:24 @1) + (41:57 @2) + (1:43 @3)
ahr:134 max:167

soccer. tired now

Saturday Dec 4, 2010 #

4 PM

Running 1:04:50 intensity: (57:03 @1) + (7:47 @2) 10.31 km (6:17 / km) +142m 5:53 / km
ahr:124 max:148

before and after strength. took it very easy.

Strength 20:00 [3]

Friday Dec 3, 2010 #

4 PM

Running 1:05:57 intensity: (21:49 @1) + (23:47 @2) + (8:59 @3) + (7:35 @4) + (3:47 @5) 12.52 km (5:16 / km) +41m 5:11 / km
ahr:144 max:192

3:25, 3:25, 3:23, 3:22, 3:22, 3:15
start every 5th minute

Thursday Dec 2, 2010 #

6 PM

Running 15:51 intensity: (37 @1) + (15:14 @2) 2.98 km (5:19 / km) +31m 5:03 / km
ahr:140 max:156

to dragvoll

Games (soccer) 1:05:28 intensity: (11:39 @1) + (30:22 @2) + (21:49 @3) + (1:38 @4)
ahr:150 max:178

soccer with the guys

Running 14:28 intensity: (4:04 @1) + (10:24 @2) 2.49 km (5:49 / km)
ahr:132 max:143

home from dragvoll

Wednesday Dec 1, 2010 #

8 AM

Running 25:53 intensity: (5:56 @1) + (14:41 @2) + (5:16 @3) 5.08 km (5:06 / km) +6m 5:04 / km
ahr:143 max:171

to gløshaugen for strength training and some minutes cool down on the treadmill afterwards.

Strength 1:00:00 [3]

7 PM

Running 13:48 intensity: (19 @1) + (13:29 @2) 2.5 km (5:31 / km)
ahr:142 max:153

running to dragvoll

Bike (spinning) 59:53 intensity: (22:52 @1) + (25:56 @2) + (9:03 @3) + (2:02 @4)
ahr:139 max:184

spinning session.

Running 13:46 intensity: (8:15 @1) + (5:31 @2) 2.49 km (5:32 / km)
ahr:129 max:142

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