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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  XC skiing11 19:56:58 162.41(7:22) 261.37(4:35) 4854
  Running22 15:50:57 99.19 159.63 1289
  Orienteering8 6:58:50 33.01 53.13 592
  Games4 3:41:10
  Strength7 2:16:00
  Bike1 54:58
  Total38 49:38:53 294.61 474.13 6735
  [1-5]38 47:41:45

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Thursday Mar 31, 2011 #

4 PM

XC skiing 1:15:28 intensity: (12:24 @1) + (51:31 @2) + (11:33 @3) 17.11 km (4:25 / km) +406m 3:57 / km
ahr:145 max:175

felt bad and the ski only worked for the first 20 minutes.

Wednesday Mar 30, 2011 #

4 PM

XC skiing 1:58:49 intensity: (33:46 @1) + (1:19:41 @2) + (5:22 @3) 26.86 km (4:25 / km) +489m 4:03 / km
ahr:139 max:167

Tuesday Mar 29, 2011 #

8 AM

Orienteering 49:30 intensity: (4:49 @1) + (44:41 @2) 9.18 km (5:24 / km) +12m 5:21 / km
ahr:143 max:157

6 PM

Running 56:03 intensity: (13:42 @1) + (27:38 @2) + (8:39 @3) + (6:04 @4) 11.01 km (5:05 / km) +50m 4:59 / km
ahr:143 max:178

to dragvoll where i ran some submax ints and home afterwards

Monday Mar 28, 2011 #

6 PM

Running 1:01:30 intensity: (25:19 @1) + (36:11 @2) 10.08 km (6:06 / km) +115m 5:46 / km
ahr:133 max:158

felt bad

Sunday Mar 27, 2011 #

8 PM

Running 33:33 intensity: (15:26 @1) + (18:07 @2) 5.79 km (5:48 / km) +49m 5:34 / km
ahr:129 max:143

Strength 20:00 [3]

Saturday Mar 26, 2011 #

12 PM

Orienteering 59:26 intensity: (9:06 @1) + (41:57 @2) + (8:23 @3) 7.36 km (8:05 / km) +116m 7:29 / km
ahr:142 max:170

first training. its the map we will run the quali on in the evening.
8 PM

Running 18:49 intensity: (43 @1) + (15:49 @2) + (2:17 @3) 3.69 km (5:06 / km) +31m 4:54 / km
ahr:147 max:166

to the start. found out i forgot my emit - ran back to the cars and then again to the start. good warmup :)

Orienteering 1:20:37 intensity: (5 @1) + (10:23 @2) + (26:37 @3) + (35:07 @4) + (8:25 @5) 10.17 km (7:56 / km) +131m 7:27 / km
ahr:173 max:189

quali run - night o. hard one. at about 50% of the course i had to deal with a snowstorm which results in about 1m sight. really bad in the end in the open area. also didnt eat enough and ran out of energy - pity. technical ok to be myself.

Friday Mar 25, 2011 #

8 AM

Running 37:22 intensity: (13:02 @1) + (24:20 @2) 6.18 km (6:03 / km) +59m 5:46 / km
ahr:134 max:151 (injured)

snowing a lot during the night. sweet pow pow overall. stupid i am going for a short orienteering camp today ... should be up in the mountains...
9 PM

Orienteering 1:35:27 intensity: (19:02 @1) + (1:07:24 @2) + (9:01 @3) 8.82 km (10:49 / km) +145m 10:00 / km
ahr:142 max:171 (injured)

night-o training. open area with snowstorm which means very limited sight.

Thursday Mar 24, 2011 #

7 PM

Games (soccer) 59:16 intensity: (9:06 @1) + (26:50 @2) + (15:48 @3) + (7:15 @4) + (17 @5)
ahr:151 max:187 (injured)

Wednesday Mar 23, 2011 #

8 PM

Running 33:46 intensity: (3:30 @1) + (30:05 @2) + (11 @3) 6.46 km (5:14 / km) +63m 4:59 / km
ahr:139 max:161 (injured)

late home from work i managed to get my butt out the door for a bit of a run. felix joined. roads quite slippery.

Tuesday Mar 22, 2011 #

6 PM

Running 14:17 intensity: (7:26 @1) + (6:51 @2) 2.55 km (5:36 / km) +33m 5:16 / km
ahr:129 max:140 (injured)

Running (treadmill) 47:19 intensity: (4:16 @1) + (39:02 @2) + (2:12 @3) + (1:49 @4)
ahr:143 max:179 (injured)

Running 14:41 intensity: (7:26 @1) + (7:15 @2) 2.53 km (5:48 / km)
ahr:130 max:143 (injured)

Monday Mar 21, 2011 #

6 PM

Running 28:15 intensity: (9:44 @1) + (18:31 @2) 5.4 km (5:14 / km) +49m 5:00 / km
ahr:132 max:149 (injured)

Strength 20:00 [3]
(injured)

Sunday Mar 20, 2011 #

12 PM

XC skiing 3:05:54 intensity: (1:57:08 @0) + (19:28 @1) + (48:56 @2) + (22 @3) 38.38 km (4:51 / km) +600m 4:30 / km
(injured)

Orienteering 17:28 intensity: (5:51 @1) + (11:32 @2) + (5 @3)
ahr:134 max:161 (injured)

indoor orienteering

Saturday Mar 19, 2011 #

10 AM

Running 14:58 intensity: (1:28 @1) + (13:30 @2) 2.46 km (6:05 / km) +33m 5:42 / km
ahr:136 max:145 (injured)

Bike (spinning) 54:58 intensity: (31:43 @1) + (18:27 @2) + (4:48 @3)
ahr:130 max:175 (injured)

Running 13:19 intensity: (7:44 @1) + (5:35 @2) 2.49 km (5:21 / km)
ahr:128 max:140 (injured)

6 PM

Running 46:47 intensity: (8:50 @1) + (37:50 @2) + (7 @3) 7.4 km (6:19 / km) +156m 5:43 / km
ahr:140 max:160

Orienteering 48:51 intensity: (10:06 @1) + (12:08 @2) + (20:18 @3) + (6:19 @4) 5.69 km (8:35 / km) +61m 8:09 / km
ahr:151 max:182

Friday Mar 18, 2011 #

8 AM

Running 40:07 intensity: (21:11 @1) + (18:56 @2) 6.77 km (5:56 / km) +53m 5:42 / km
ahr:129 max:143 (injured)

3 PM

Running 30:26 intensity: (48 @1) + (29:28 @2) + (10 @3) 6.47 km (4:42 / km) +5m 4:41 / km
ahr:146 max:160 (injured)

Running 38:57 intensity: (3:12 @1) + (35:45 @2) 6.65 km (5:51 / km) +67m 5:35 / km
ahr:141 max:157 (injured)

completely dead. both, felix and I. stop at burger king was important to survive.

Thursday Mar 17, 2011 #

6 PM

Running 12:47 intensity: (38 @1) + (12:09 @2) 2.52 km (5:04 / km) +33m 4:46 / km
ahr:145 max:158 (injured)

Games (soccer) 56:19 intensity: (21:36 @1) + (32:52 @2) + (1:51 @3)
ahr:136 max:171 (injured)

didnt went that well as i was quite careeful because of the injury.

Running 13:24 intensity: (2:34 @1) + (10:43 @2) + (7 @3) 2.52 km (5:19 / km)
ahr:137 max:160 (injured)

Strength 20:00 [3]
(injured)

Wednesday Mar 16, 2011 #

5 PM

XC skiing 1:43:30 intensity: (44:27 @1) + (57:22 @2) + (1:41 @3) 18.1 km (5:43 / km) +368m 5:11 / km
ahr:132 max:163 (injured)

Tuesday Mar 15, 2011 #

4 PM

XC skiing 1:27:07 intensity: (37:23 @1) + (48:39 @2) + (1:05 @3) 18.82 km (4:38 / km) +431m 4:09 / km
ahr:132 max:162 (injured)

Monday Mar 14, 2011 #

Note

saw a doctor today. nothing broken but cracked... will take a while
C • god bedring! 2
6 PM

Running 1:03:55 intensity: (25:01 @1) + (38:54 @2) 10.9 km (5:52 / km) +136m 5:31 / km
ahr:133 max:156 (injured)

Strength 20:00 [3]
(injured)

Sunday Mar 13, 2011 #

10 AM

XC skiing 2:51:53 intensity: (42:16 @1) + (2:09:22 @2) + (15 @3) 36.08 km (4:46 / km) +648m 4:22 / km
ahr:138 max:161 (injured)

with felix and espen. ski better but not good. i was tired. rips better as well. a lot of small tracks which made it quite exhausting for the arms.

Saturday Mar 12, 2011 #

9 AM

Running 12:33 intensity: (10:04 @1) + (2:29 @2) 2.15 km (5:50 / km)
ahr:125 max:142 (injured)

wup

Orienteering 37:57 intensity: (3:12 @1) + (30:42 @2) + (4:03 @3) 5.74 km (6:37 / km) +123m 5:58 / km
ahr:147 max:166 (injured)

"sprint"

Running 12:10 intensity: (16 @1) + (11:54 @2) 1.98 km (6:09 / km) +13m 5:57 / km
ahr:143 max:151 (injured)

4 PM

XC skiing 1:40:35 intensity: (13:13 @1) + (1:20:52 @2) + (6:30 @3) 22.15 km (4:32 / km) +391m 4:10 / km
ahr:144 max:168 (injured)

with felix. pain all way long. bad ski because of new snow.

Friday Mar 11, 2011 #

8 AM

Running 22:43 intensity: (7:38 @1) + (15:05 @2) 4.02 km (5:39 / km) +19m 5:31 / km
ahr:130 max:145 (injured)

easy morning jog with felix. felt good but the rip(s) is really painful. will try ints later on but actually i dont think it will work.
4 PM

Running 12:46 intensity: (33 @1) + (12:13 @2) 2.54 km (5:02 / km)
ahr:138 max:154 (injured)

to leangen

Running 25:44 intensity: (5:35 @1) + (10:06 @2) + (3:43 @3) + (3:52 @4) + (2:28 @5)
ahr:148 max:191 (injured)

"ints" rips are really painful. the heavier i breath the more pain i get. but i guess its not "dangerous". tested myself a bit in the beginning and ran 2 x 1000m then before i stopped.

and in a bad shape i am ^^

Running 16:45 intensity: (42 @1) + (16:03 @2) 2.58 km (6:30 / km) +42m 6:00 / km
ahr:140 max:153 (injured)

home

Thursday Mar 10, 2011 #

7 PM

Games (soccer) 31:56 intensity: (3:56 @1) + (12:43 @2) + (13:43 @3) + (1:34 @4)
ahr:155 max:181 (injured)

soccer. got an elbow in the rips and stopped playing. more pain again after it got a bit better. hmpf

Strength 16:00 [3]

Wednesday Mar 9, 2011 #

6 PM

Running 39:27 intensity: (1:52 @1) + (22:58 @2) + (14:37 @3) 8.24 km (4:47 / km) +55m 4:38 / km
ahr:155 max:174 (injured)

running in sarpsborg. painful when i started and some pain afterwards. rips are worst. pain when i laugh and if i breath in deep.

Tuesday Mar 8, 2011 #

4 PM

XC skiing 1:39:05 intensity: (27:59 @1) + (1:05:09 @2) + (5:57 @3) 21.73 km (4:34 / km) +474m 4:07 / km
ahr:140 max:164 (injured)

C • hingefallen? 5

Monday Mar 7, 2011 #

6 PM

Running 16:21 intensity: (2:50 @1) + (13:31 @2) 2.88 km (5:41 / km) +49m 5:14 / km
ahr:137 max:154

running to dragvoll

Running 23:15 intensity: (1:06 @1) + (12:20 @2) + (3:54 @3) + (2:29 @4) + (3:26 @5) 4.63 km (5:01 / km) +105m 4:31 / km
ahr:158 max:197

on the treadmill. tested myself and had to find out that the shape isnt the best :(

Running 15:25 intensity: (47 @1) + (14:38 @2) 2.54 km (6:04 / km)
ahr:139 max:150

home afterwards

Strength 20:00 [3]

Sunday Mar 6, 2011 #

4 PM

XC skiing 1:57:03 intensity: (15:45 @1) + (1:17:42 @2) + (23:36 @3) 27.06 km (4:20 / km) +472m 3:59 / km
ahr:147 max:172

xc skiing. awesome. lots of double poling and some parts without track towards the end. got a bit exhausting there....

Saturday Mar 5, 2011 #

5 PM

Running 16:40 intensity: (1:34 @1) + (15:06 @2) 3.06 km (5:27 / km) +33m 5:10 / km
ahr:141 max:154

ran to dragvoll

Running 40:44 intensity: (10 @1) + (16:07 @2) + (12:45 @3) + (10:56 @4) + (46 @5) 9.9 km (4:07 / km)
ahr:162 max:190

then on the tradmill

Running 17:20 intensity: (49 @1) + (16:31 @2) 3.18 km (5:27 / km)
ahr:146 max:157

and home afterwards

Friday Mar 4, 2011 #

Note

just had to upload it ... thats how the ski looks like^^


5 PM

Running 13:35 intensity: (12:08 @1) + (1:27 @2) 2.1 km (6:28 / km) +6m 6:22 / km
ahr:124 max:137

warm up

Orienteering 29:34 intensity: (48 @1) + (5:47 @2) + (17:32 @3) + (5:27 @4) 6.17 km (4:48 / km) +4m 4:47 / km
ahr:166 max:185

street-o

Running 14:47 intensity: (38 @1) + (14:09 @2) 2.43 km (6:05 / km) +5m 6:01 / km
ahr:139 max:154

cool down

Thursday Mar 3, 2011 #

6 PM

Running 13:47 intensity: (18 @1) + (13:29 @2) 2.55 km (5:24 / km) +32m 5:05 / km
ahr:143 max:155

ran to dragvoll where i first trained some strength and played soccer afterwards.

Games (soccer) 1:13:39 intensity: (6:11 @1) + (41:41 @2) + (20:38 @3) + (5:09 @4)
ahr:152 max:182

Running 16:40 intensity: (1:41 @1) + (14:59 @2) 2.98 km (5:36 / km)
ahr:142 max:158

Strength 20:00 [3]

Wednesday Mar 2, 2011 #

5 PM

XC skiing 1:10:34 intensity: (13:39 @1) + (38:34 @2) + (18:21 @3) 17.78 km (3:58 / km) +310m 3:39 / km
ahr:145 max:172

some more skiing. broke me ski so i couldnt skate anymore. did some double poling in the end.
C • broke.... 4

Tuesday Mar 1, 2011 #

6 PM

XC skiing 1:07:00 intensity: (9:21 @1) + (39:38 @2) + (18:01 @3) 17.3 km (3:52 / km) +266m 3:36 / km
ahr:147 max:171

played around with my skis. fun

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