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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Bike13 12:10:07 109.4 176.06 1713
  Div4 6:00:00
  Running10 5:07:00 31.24 50.28 1076
  Strength8 4:56:00
  Orienteering5 4:37:28 21.77(12:45) 35.04(7:55) 1031
  Hiking1 2:04:36 4.93(25:15) 7.94(15:42) 365
  Stretching6 1:45:00
  Games2 1:16:06
  Total34 37:56:17 167.35 269.32 4186
  [1-5]31 36:11:17
averages - sleep:8 weight:77.7kg

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Monday Oct 31, 2011 #

5 AM

Hiking 2:04:36 [1] 7.94 km (15:42 / km) +365m 12:46 / km

trekking in the rainforest

Tuesday Oct 25, 2011 #

Note
slept:6.75 weight:77.4kg

off to thailand today :D
C • nice 3

Monday Oct 24, 2011 #

Note
slept:5.0 weight:77.7kg

7 PM

Bike 1:14:03 intensity: (41:27 @1) + (19:11 @2) + (9:27 @3) + (1:28 @4) + (2:30 @5)
ahr:141 max:184

spinning with thomas and asgeir

Sunday Oct 23, 2011 #

4 PM

Bike 1:00:41 intensity: (57:30 @1) + (3:11 @2) 26.3 km (26.0 kph) +223m
ahr:131 max:158

fucking hurricane

Saturday Oct 22, 2011 #

Note
slept:7.5 weight:78kg

10 AM

Running 9:11 intensity: (7:43 @1) + (51 @2) + (37 @3) 1.56 km (5:53 / km) +81m 4:40 / km
ahr:142 max:162

to the start to rerun the middle from the world champs last year

Orienteering 41:48 intensity: (1:29 @1) + (1:05 @2) + (8:24 @3) + (24:39 @4) + (6:11 @5) 6.36 km (6:34 / km) +166m 5:49 / km
ahr:174 max:186

that was fun! shape might be better as I thought? :O ofc managed to miss quite a bit AND I jumped over control 18... as I started reading 18 - 19 when I was @ 17 - not good :x as i was quite a bit confused it took even more time ...
12 PM

Running 3:17 [1] 0.49 km (6:42 / km) +3m 6:32 / km
ahr:132 max:143

no cool down and a bit of a warmup for UKA løpet. if u can call 3' running a warm up.

Running race 24:14 intensity: (15 @1) + (9 @2) + (2:48 @3) + (6:36 @4) + (14:26 @5) 6.34 km (3:49 / km) +60m 3:39 / km
ahr:181 max:196

started "easy" (under threshold) as I knew we have to run up a quite nasty hill towards the end. plan worked quite well and I could push up the hill but I got this pain again on my right side - have to see a physio to fix it.

satisfied with it :) tired now!
10 PM

Stretching 15:00 [0]

Friday Oct 21, 2011 #

Note
slept:6.5 weight:76.9kg

guetta concert last night - awesome :)
C • show or concert? :) 5
5 PM

Bike 6:46 intensity: (1:41 @1) + (4:50 @2) + (15 @3) 2.7 km (23.9 kph) +31m
ahr:151 max:162

Bike 53:04 intensity: (51:33 @1) + (1:02 @2) + (29 @3)
ahr:122 max:165

Strength 15:00 [3]

Stretching 25:00 [0]

Thursday Oct 20, 2011 #

11 AM

Running 20:01 intensity: (13:19 @1) + (1:55 @2) + (4:36 @3) + (11 @4) 3.4 km (5:53 / km)
ahr:142 max:172

treadmill @ dragvoll. 5' wup, 5 x 1' 18km/h with 1' walking break, some cdown

Strength 45:00 [3]

followed by some strength

Running 20:01 intensity: (11:49 @1) + (3:00 @2) + (3:00 @3) + (2:12 @4) 3.5 km (5:43 / km)
ahr:144 max:179

and the same running as before but had to try 20km/h on the last one to see how it feels :)

Wednesday Oct 19, 2011 #

6 PM

Running 15:39 intensity: (10:33 @1) + (3:54 @2) + (1:12 @3) 1.57 km (9:58 / km) +211m 5:58 / km
ahr:146 max:166

to the start

Orienteering 1:12:04 intensity: (3:43 @1) + (7:50 @2) + (8:38 @3) + (21:56 @4) + (29:57 @5) 9.51 km (7:35 / km) +210m 6:49 / km
ahr:175 max:190

one really bad miss otherwise more or less ok

Tuesday Oct 18, 2011 #

Note
slept:7.5 weight:76.8kg

4 PM

Bike 1:21:18 intensity: (1:09:02 @1) + (10:22 @2) + (1:54 @3) 33.34 km (24.6 kph) +304m
ahr:129 max:167

10 PM

Stretching 15:00 [0]

Monday Oct 17, 2011 #

Note
slept:7.0 weight:77.4kg

6 PM

Running 47:58 intensity: (25:12 @1) + (18:59 @2) + (3:32 @3) + (15 @4) 9.0 km (5:20 / km) +107m 5:02 / km
ahr:147 max:172

Strength 25:00 [3]

Stretching 20:00 [0]

Sunday Oct 16, 2011 #

Note
slept:10.0 weight:77.7kg

4 PM

Bike 7:59 intensity: (6:20 @1) + (1:39 @2) 2.9 km (21.8 kph) +32m
ahr:139 max:152

biked to dragvoll

Bike 43:59 intensity: (18:55 @1) + (5:46 @2) + (11:02 @3) + (7:20 @4) + (56 @5)
ahr:154 max:190

for a spinning session

Strength 50:00 [3]

some strength
6 PM

Bike 59:59 intensity: (23:39 @1) + (13:30 @2) + (12:35 @3) + (6:00 @4) + (4:15 @5)
ahr:153 max:193

and one more spinning session :)

Saturday Oct 15, 2011 #

Note
slept:8.25 weight:77.2kg

Friday Oct 14, 2011 #

Note
slept:8.75 weight:76.8kg

sub 77 @ weight - good! :)
11 AM

Bike 23:40 intensity: (9:25 @1) + (11:35 @2) + (2:40 @3) 7.6 km (19.3 kph) +160m
ahr:143 max:170

to husebybadet
1 PM

Bike 25:40 intensity: (19:42 @1) + (4:46 @2) + (25 @3) + (47 @4) 10.68 km (25.0 kph) +100m
ahr:134 max:180

husebybadet - home

Thursday Oct 13, 2011 #

11 AM

Div (lumberjack :)) 1:30:00 [2]

1 PM

Div (lumberjack :)) 1:00:00 [2]

7 PM

Games (soccer) 35:00 [3]

Running 15:00 [2]

Wednesday Oct 12, 2011 #

11 AM

Div (lumberjack :)) 2:00:00 [2]

i thought this was kind of hard work ... so i included it. i feel i will get sore in quite some places...
2 PM

Running 1:03:17 intensity: (2:41 @1) + (29:34 @2) + (25:44 @3) + (5:18 @4) 9.04 km (7:00 / km) +410m 5:42 / km
ahr:158 max:183

running with stian in savalen up some mountain (1061m). awesome arear. partly knee deep snow and a snowstorm when we climbed the last 150 m of climb. FUN!
4 PM

Div (lumberjack :)) 1:30:00 [2]

Tuesday Oct 11, 2011 #

Note
slept:11.0 weight:78.2kg

12 PM

Running 11:43 intensity: (1:05 @1) + (3:37 @2) + (5:07 @3) + (1:54 @4) 2.53 km (4:38 / km) +44m 4:16 / km
ahr:160 max:175

to dragvoll

Strength 36:00 [3]

Running 10:46 intensity: (45 @1) + (5:15 @2) + (3:03 @3) + (1:43 @4) 2.51 km (4:17 / km)
ahr:159 max:176

and home

Monday Oct 10, 2011 #

Note
slept:7.25 weight:77.4kg (rest day)

Oktoberfest in Trondheim ... didnt manage to squeeze in some training as it took me way longer at work as I thought^^

Sunday Oct 9, 2011 #

Note
slept:11.5 weight:77.6kg (rest day)

Saturday Oct 8, 2011 #

Note
slept:5.75 weight:77.8kg

Bike 40:00 [3]

whole day working for hu og hei a longdistance orienteering race in bymarka (30k). had to bike to a cmopetitor who got injured so i got some training. i guess about 30' biking and 10' running. thought i should log it.

Friday Oct 7, 2011 #

Note
slept:7.5 weight:77.5kg

2 PM

Orienteering 43:41 intensity: (13:12 @1) + (18:11 @2) + (12:07 @3) + (11 @4) 5.51 km (7:56 / km) +220m 6:37 / km
ahr:150 max:171

placed 2 controls for hu og hei. a 30k long orienteering race through bymarka.

Thursday Oct 6, 2011 #

Note
slept:8.5 weight:78kg

5 PM

Bike 9:04 intensity: (8:18 @1) + (46 @2) 2.54 km (16.8 kph) +32m
ahr:135 max:151

biked to dragvoll

Strength 30:00 [3]

for some strength and a club meeting afterwards
7 PM

Games (soccer) 41:06 intensity: (10:19 @1) + (7:22 @2) + (10:16 @3) + (11:37 @4) + (1:32 @5)
ahr:161 max:185

before we played soccer

Wednesday Oct 5, 2011 #

Note
slept:8.75 weight:78.3kg

again a bit worse concerning my health. already felt it yesterday but hoped it would go away during the night. it didnt. its nothing serious but i have to find out why i get sick that easy.
C • Maybe 4
7 PM

Running 13:06 intensity: (12:23 @1) + (43 @2) 1.43 km (9:10 / km) +51m 7:47 / km
ahr:133 max:154

wup - to the start. jogging, walking

Orienteering 1:03:32 intensity: (3:48 @1) + (10:28 @2) + (11:11 @3) + (20:57 @4) + (17:08 @5) 6.53 km (9:44 / km) +253m 8:09 / km
ahr:171 max:191

first night-o this season. awesome. love it! but the shape is still bad and i missed a lot. still managed to build up some kind of self confidence in the end.

hope i dont get sick again. left lymph node is a bit swollen i think and hurts - not good

Stretching 15:00 [0]

Tuesday Oct 4, 2011 #

Note
slept:7.75 weight:77.8kg

9 AM

Orienteering 56:23 intensity: (16:03 @1) + (24:50 @2) + (13:25 @3) + (2:05 @4) 7.13 km (7:54 / km) +183m 7:00 / km
ahr:153 max:176

good to get out there again, lovely autum day (with sun :>) and not too cold (but the swamps). was quite ok how i ran. body still in horrible shape.
10 PM

Stretching 15:00 [0]

Monday Oct 3, 2011 #

Note
slept:7.25 weight:77.8kg

11 AM

Bike 1:27:46 intensity: (1:03:52 @1) + (17:00 @2) + (6:54 @3) 36.66 km (25.1 kph) +370m
ahr:137 max:241

got a call that husebybadet is ready for my experiment. so i went there and started it once again. 3rd attempt now, hope it works!
6 PM

Running 52:47 intensity: (19:59 @1) + (20:24 @2) + (9:17 @3) + (3:07 @4) 8.91 km (5:55 / km) +110m 5:35 / km
ahr:152 max:178

running - incredible tired

Strength 50:00 [3]

Sunday Oct 2, 2011 #

Note
slept:9.5 weight:78.5kg

4 PM

Bike 1:43:20 intensity: (31:53 @1) + (24:32 @2) + (22:56 @3) + (16:37 @4) + (7:22 @5) 51.19 km (29.7 kph) +429m
ahr:156 max:190

with bjarte and thomas. was really fun but the heart rate incredibly high. i wonder if this is right or not...

Saturday Oct 1, 2011 #

Note
slept:7.5 weight:78.8kg

feeling quite healthy by now, good. i also survived my 5 vaccines for the asia trip.
1 PM

Bike 7:50 intensity: (6:11 @1) + (1:39 @2) 2.15 km (16.5 kph) +32m
ahr:136 max:151

biked to dragvoll

Strength 45:00 [3]

trained some strength

Bike 44:58 intensity: (15:08 @1) + (6:49 @2) + (11:07 @3) + (8:35 @4) + (3:19 @5)
ahr:155 max:194

and finished with a spinning session with thomas

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