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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running40 26:57:12 188.83(8:34) 303.9(5:19) 3468
  Orienteering12 9:22:20 50.59(11:07) 81.41(6:54) 978
  Strength10 6:50:00
  XC skiing4 5:55:27 19.83 31.91 576
  Games4 3:01:38
  Bike2 2:10:51 16.39 26.38 244
  Stretching5 1:42:00
  Running School / Jumping2 1:15:00
  Total55 57:14:28 275.64 443.6 5267
  [1-5]51 55:32:28
averages - weight:76.7kg

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Saturday Mar 31, 2012 #

2 PM

Running 1:10:17 intensity: (27:42 @1) + (41:14 @2) + (1:21 @3) 12.68 km (5:33 / km) +207m 5:08 / km
ahr:148 max:164

via flatrunden to dragvoll. max strength and home. flatrunden is in parts awesome to run. no snow ... but most of it is covered in mud and RIVERS along the trails.

Strength 30:00 [3]

max strength
9 PM

Strength 30:00 [3]

core strength at home

Friday Mar 30, 2012 #

6 PM

Running 12:40 intensity: (5:15 @1) + (7:25 @2) 2.67 km (4:45 / km) +16m 4:37 / km
ahr:147 max:159

wup

Orienteering 15:12 intensity: (28 @1) + (9 @2) + (1:09 @3) + (10:30 @4) + (2:56 @5) 3.61 km (4:13 / km) +65m 3:52 / km
ahr:175 max:186

reran last years clubchamps. i didnt run fast last year so i can only compare to the others. would have been in 7. spot about a minute down on olav which is not too bad. there was some snow today and it was tricky in places so i had to read the map very careful to get to the right spots as there were ofc no controls. legs were ok, the uphill pretty much killed me ... satisfied.

Running 11:07 intensity: (6:10 @1) + (4:57 @2) 2.21 km (5:02 / km)
ahr:147 max:159

cdown

Thursday Mar 29, 2012 #

12 PM

Running 31:54 intensity: (9:58 @1) + (9:57 @2) + (4:29 @3) + (7:19 @4) + (11 @5) 7.0 km (4:33 / km)
ahr:157 max:184

celebrated only having one article left to finish until monday on the treadmill.

5' wup @ 12, then 400m @ 20, 200m @ 9, 200m @ 21, 200m @ 9. 5 times and then 5' cdown @ 12.
fun, not too hard. legs were ok. not good not bad.
6 PM

Running 15:10 intensity: (10:25 @1) + (4:45 @2) 2.87 km (5:17 / km) +49m 4:52 / km
ahr:142 max:158

Games (soccer) 51:10 intensity: (27:06 @1) + (15:03 @2) + (7:45 @3) + (1:16 @4)
ahr:144 max:174

Running 14:44 intensity: (12:28 @1) + (2:16 @2) 2.97 km (4:58 / km) +2m 4:57 / km
ahr:139 max:155

Wednesday Mar 28, 2012 #

Strength 50:00 [3]

not time for more. home from work at 12. will have room to breathe again tomorrow at about 12 ...

Tuesday Mar 27, 2012 #

6 PM

Running 12:19 intensity: (10:47 @1) + (1:32 @2) 2.45 km (5:02 / km) +8m 4:57 / km
ahr:137 max:152

wup for a short sprint around moholt

Orienteering 10:11 intensity: (19 @1) + (9 @2) + (1:09 @3) + (7:39 @4) + (55 @5) 2.69 km (3:47 / km) +3m 3:46 / km
ahr:175 max:183

a sprint I ran 2010 but there was some snow so its not really possible to compare them. i also didnt have to punch the controls which also means some time gained. especially controls where you just run past. was 1:24 faster than last time ... sounds nice^^

Running 2:43 [1] 0.45 km (6:02 / km)
ahr:130 max:137

jogged home. stomach pain -.-

Monday Mar 26, 2012 #

6 PM

Running 15:43 [1] 2.75 km (5:43 / km) +47m 5:16 / km
ahr:132 max:145

to dragvoll with the whole gang

Strength 30:00 [3]

Bike (spinning) 59:17 [1]
ahr:105 max:147

regeneration

Running 13:13 intensity: (13:04 @1) + (9 @2) 2.64 km (5:00 / km)
ahr:131 max:148

home

Sunday Mar 25, 2012 #

4 PM

Orienteering 1:37:01 intensity: (24:47 @1) + (23:16 @2) + (36:59 @3) + (11:59 @4) 20.28 km (4:47 / km) +328m 4:26 / km
ahr:157 max:177

some wup then 75' hard on 3 different sprint maps, 3' walking break and jogging home. pretty dead right now ... but very good training! was also a bit tired from the start. can be seen from the hr as well. didnt get it up too high. looking forward to some easy days! :)

Saturday Mar 24, 2012 #

12 PM

Running 24:33 intensity: (19:04 @1) + (5:29 @2) 5.3 km (4:38 / km) +34m 4:29 / km
ahr:142 max:154

C • i like. 3

Strength 50:00 [3]

7 PM

Running 55:21 intensity: (30:46 @1) + (24:35 @2) 11.69 km (4:44 / km) +98m 4:33 / km
ahr:144 max:158

alone in the rain through the darkness. didnt like the wind too much -.-

Friday Mar 23, 2012 #

9 AM

Running 31:15 intensity: (19:15 @1) + (12:00 @2) 6.58 km (4:45 / km) +83m 4:28 / km
ahr:145 max:161

4 PM

Running 1:01:20 intensity: (26:25 @1) + (15:26 @2) + (5:00 @3) + (11:19 @4) + (3:10 @5) 13.44 km (4:34 / km) +38m 4:30 / km
ahr:151 max:185

ints in leangen. 6 x 1000m. start every 4:30. felt quite easy. didnt have to push the pace. just rolling along. started to feel it a bit on the last one though.

Thursday Mar 22, 2012 #

11 AM

Running 38:51 intensity: (37:05 @1) + (1:46 @2) 8.02 km (4:51 / km) +102m 4:33 / km
ahr:137 max:153

wanted to run in the morning but found out i had to work. tried to get out as fast as possible but i had no motivation at all. finally made it to find out that didnt eat enough. felt dizzy and quite strange during the run. took 2 walking breaks.
6 PM

Running 13:43 intensity: (6:10 @1) + (7:33 @2) 2.88 km (4:46 / km) +36m 4:29 / km
ahr:147 max:158

Games (soccer) 54:32 intensity: (37:31 @1) + (12:44 @2) + (4:17 @3)
ahr:138 max:169

Running 14:27 intensity: (13:11 @1) + (1:16 @2) 3.04 km (4:45 / km)
ahr:142 max:154

Wednesday Mar 21, 2012 #

7 AM

Running 13:43 [1] 2.34 km (5:52 / km) +7m 5:47 / km
ahr:124 max:145

Strength 50:00 [3]

Running 15:00 intensity: (14:27 @1) + (33 @2) 3.0 km (5:00 / km) +60m 4:33 / km
ahr:142 max:157

6 PM

Running 12:40 [1] 2.23 km (5:41 / km) +10m 5:33 / km
ahr:118 max:140

Orienteering 18:17 intensity: (8:20 @1) + (6:14 @2) + (3:19 @3) + (24 @4) 2.86 km (6:24 / km) +42m 5:57 / km
ahr:142 max:173

o-ints on a sprint map

Running 23:50 [1] 3.54 km (6:44 / km) +63m 6:11 / km
ahr:125 max:140

Tuesday Mar 20, 2012 #

8 AM

Running 31:33 intensity: (24:32 @1) + (6:56 @2) + (5 @3) 6.32 km (5:00 / km) +70m 4:44 / km
ahr:140 max:161

6 PM

Running 1:36:22 intensity: (41:10 @1) + (8:53 @2) + (14:35 @3) + (29:46 @4) + (1:58 @5) 19.13 km (5:02 / km) +600m 4:21 / km
ahr:153 max:188

hill ints. 10 x ~5' @ blusuvollbakken. incredibly tough. climb corrected

Monday Mar 19, 2012 #

8 AM

Running 41:16 intensity: (39:03 @1) + (2:13 @2) 7.44 km (5:33 / km) +90m 5:14 / km
ahr:133 max:156

in the morning. 10cm of new snow :(
6 PM

Running 37:05 [1] 5.56 km (6:40 / km) +50m 6:23 / km
ahr:115 max:136

to dragvoll and back with my sis

Strength 50:00 [3]

Sunday Mar 18, 2012 #

1 PM

Running 1:16:19 intensity: (1:06:00 @1) + (10:19 @2) 14.78 km (5:10 / km) +151m 4:55 / km
ahr:136 max:156

showing my sister around. i ran she biked.
C • Nice pace 15

Saturday Mar 17, 2012 #

9 AM

Running 27:43 intensity: (27:29 @1) + (14 @2) 5.17 km (5:22 / km) +10m 5:19 / km
ahr:131 max:149

to the sprint training

Orienteering 19:22 intensity: (3:14 @1) + (6:51 @2) + (9:17 @3) 3.63 km (5:20 / km) +32m 5:07 / km
ahr:157 max:168

1st loop

Orienteering 19:55 intensity: (6:47 @1) + (9:38 @2) + (3:30 @3) 3.26 km (6:07 / km) +59m 5:36 / km
ahr:151 max:166

2nd loop

Running 26:37 intensity: (16:50 @1) + (9:47 @2) 5.15 km (5:10 / km) +70m 4:50 / km
ahr:145 max:155

home

Friday Mar 16, 2012 #

4 PM

Running 1:08:27 intensity: (41:20 @1) + (5:11 @2) + (13:52 @3) + (8:04 @4) 13.75 km (4:59 / km) +36m 4:55 / km
ahr:146 max:178

ints in leangen. pyramid. 2, 3, 4, 5, 6, 5, 4, 3 and 2 laps. didnt run hard.

Thursday Mar 15, 2012 #

10 AM

XC skiing 1:40:00 [1]

helped felix with ski testing. 50 times up that hill ... :x
6 PM

Running 16:03 intensity: (14:45 @1) + (1:18 @2) 2.38 km (6:45 / km) +31m 6:20 / km
ahr:131 max:152

to dragvoll

Running 18:56 intensity: (9:57 @1) + (6:19 @2) + (2:02 @3) + (38 @4) 4.1 km (4:37 / km)
ahr:147 max:176

wanted to do 10 x 200m as i got inspired by ol8 :) ran 400 by accident at the first one. did then 6 x 200m and the last one was again 400. did 200m jogging break. breaks at 9km/h and the ints at 20 km/h. didnt feel too hard.
C • nice:) hope u enjoyed it, b... 2

Games (soccer) 27:27 intensity: (14:32 @1) + (9:24 @2) + (3:31 @3)
ahr:143 max:169

8 PM

Running 15:18 [1] 2.67 km (5:44 / km)
ahr:132 max:145

home

Wednesday Mar 14, 2012 #

8 AM

Running 12:17 intensity: (11:06 @1) + (1:11 @2) 2.33 km (5:16 / km) +6m 5:12 / km
ahr:135 max:150

Strength 50:00 [3]

9 AM

Running 15:00 [1] 3.0 km (5:00 / km) +60m 4:33 / km
ahr:137 max:143

7 PM

Running 1:24:43 intensity: (1:19:27 @1) + (5:16 @2) 13.52 km (6:16 / km) +358m 5:32 / km
ahr:134 max:154

flatrunden + estenstadhytta. quite bad to run and I had no light because martin borrowed it some 2 weeks ago :X

Tuesday Mar 13, 2012 #

6 PM

Running 1:26:25 intensity: (47:58 @1) + (5:29 @2) + (7:36 @3) + (15:54 @4) + (9:28 @5) 16.3 km (5:18 / km) +302m 4:51 / km
ahr:149 max:188

8 x 4' plus 2:10 to get up to estenstadhytta. 1' break. good feeling. ran at threshold which was a bit hard on the last hill ;)

Monday Mar 12, 2012 #

11 AM

Running 36:12 [1] 6.67 km (5:26 / km) +72m 5:09 / km
ahr:131 max:146

wanted to run an hour at least but felt quite tired and cut it short.
6 PM

Running 32:23 intensity: (32:05 @1) + (18 @2) 5.76 km (5:37 / km) +52m 5:23 / km
ahr:132 max:149

dragvoll and back

Strength 50:00 [3]

Sunday Mar 11, 2012 #

11 AM

Orienteering 1:39:41 intensity: (1:32:38 @1) + (7:03 @2) 10.73 km (9:17 / km) +116m 8:49 / km
ahr:145 max:156

4 PM

Running 14:19 intensity: (11:10 @1) + (2:52 @2) + (17 @3) 2.23 km (6:25 / km) +10m 6:17 / km
ahr:137 max:168

wup, hanging one control for the (short) middle

Orienteering 46:13 intensity: (19:12 @1) + (7:20 @2) + (9:40 @3) + (10:01 @4) 4.99 km (9:16 / km) +52m 8:48 / km
ahr:149 max:180

went bad

Running 2:48 [1] 0.45 km (6:13 / km)
ahr:125 max:141

finish - car

Saturday Mar 10, 2012 #

9 AM

Running 32:40 intensity: (32:19 @1) + (21 @2) 5.5 km (5:56 / km) +149m 5:14 / km
ahr:131 max:148

to sverresborg

Orienteering 32:34 intensity: (10:32 @1) + (12:50 @2) + (8:38 @3) + (34 @4) 3.86 km (8:26 / km) +50m 7:56 / km
ahr:149 max:173

o-ints. didnt run full speed.

Running 28:03 intensity: (24:13 @1) + (3:50 @2) 5.15 km (5:27 / km) +99m 4:58 / km
ahr:138 max:154

home
5 PM

Running 33:22 intensity: (33:01 @1) + (21 @2) 5.75 km (5:48 / km) +41m 5:36 / km
ahr:131 max:150

to dragvoll and back for running school.

Running School / Jumping 35:00 [3]

Friday Mar 9, 2012 #

Note
weight:76.7kg

why am i that heavy? -.-
C • because 6
9 AM

Running 20:13 intensity: (17:20 @1) + (2:53 @2) 3.86 km (5:14 / km) +12m 5:09 / km
ahr:139 max:155

preparing the legs for todays 3k test.
3 PM

Running 13:40 intensity: (11:25 @1) + (2:05 @2) + (10 @3) 2.7 km (5:04 / km)
ahr:135 max:162

wup for the 3k test. feeling good. everything as its supposed to be.

Running race 9:54 intensity: (9 @1) + (7 @2) + (8 @3) + (48 @4) + (8:42 @5) 3.0 km (3:18 / km)
ahr:185 max:195

ran the firrst 2k really constant @ 3:20 pace which felt astonishingly easy. didnt have to push too hard. i was in front in my heat but øyvind decides to pass me. i stayed with him for a lap but figured it was too fast (37s). had to take it a bit easier for 2 laps before i got faster and faster over the last 400m ending up with a 3:14km.

happy with it. but i really should have tried to run 39s laps. whatever. it means i did the correct training and am on the right path. not getting sick or injured and keeping the training up means i will be in good shape in the middle of april when i will run the qualification runs in Austria.

Running 14:15 intensity: (14:11 @1) + (4 @2) 2.8 km (5:05 / km)
ahr:134 max:149

cdown. not feeling too tired. good sign.

Thursday Mar 8, 2012 #

XC skiing 1:30:00 intensity: (45:00 @1) + (45:00 @2)

ski testing with felix. skied around a bit first to find a place that fit. skitesting afterwards. up and down the hill 50, 60 times. and back afterwards.
10 PM

Stretching 20:00 [0]

Wednesday Mar 7, 2012 #

5 PM

XC skiing 1:11:42 intensity: (40:48 @1) + (21:53 @2) + (5:24 @3) + (3:37 @4) 12.37 km (5:48 / km) +177m 5:25 / km
ahr:139 max:179

red bull nordix qualification in trondheim. was really fun but I didnt get through the prologue, just as expected :) said hei to petter northug :)
10 PM

Stretching 22:00 [0]

Tuesday Mar 6, 2012 #

8 AM

Stretching 20:00 [0]

legs better but still sore
5 PM

XC skiing 1:33:45 intensity: (1:20:31 @1) + (13:14 @2) 19.54 km (4:48 / km) +400m 4:21 / km
ahr:130 max:160

Monday Mar 5, 2012 #

1 PM

Bike 1:11:34 [1] 26.38 km (22.1 kph) +244m
ahr:115 max:142

10 PM

Stretching 20:00 [0]

the training yesterday wasnt good fo my muscles. quads and hamstrings are pretty much dead. i guess the easy biking was good and the stretching wont do harm as well. hope i am back at 100% on friday as I am going to run a 3k test.

Sunday Mar 4, 2012 #

12 PM

Running 27:33 [1] 5.14 km (5:22 / km) +1m 5:21 / km
ahr:124 max:140

to rotvoll

Orienteering 18:02 intensity: (14:11 @1) + (3:51 @2) 2.88 km (6:16 / km) +35m 5:54 / km
ahr:141 max:157

for a little o session

Running 28:51 [1] 5.19 km (5:34 / km) +62m 5:15 / km
ahr:135 max:145

and home again
5 PM

Running 17:00 [1] 2.88 km (5:54 / km) +50m 5:26 / km
ahr:133 max:147

to dragvoll

Running School / Jumping 40:00 [3]

Strength 20:00 [3]

Running 17:00 [1] 2.8 km (6:04 / km)
ahr:128 max:137

home

Saturday Mar 3, 2012 #

11 AM

Orienteering 1:28:09 intensity: (1:19:57 @1) + (8:12 @2) 9.33 km (9:27 / km) +124m 8:52 / km
ahr:131 max:157

one day camp at hitra. nice and no snow. sweet!
3 PM

Orienteering 25:37 intensity: (17:23 @1) + (8:14 @2) 2.3 km (11:08 / km) +2m 11:05 / km
ahr:132 max:160

Orienteering 40:46 intensity: (13:38 @1) + (13:57 @2) + (10:27 @3) + (2:44 @4) 4.93 km (8:16 / km) +67m 7:45 / km
ahr:152 max:177

Friday Mar 2, 2012 #

9 AM

Running 41:34 intensity: (41:11 @1) + (23 @2) 7.48 km (5:33 / km) +96m 5:13 / km
ahr:129 max:149

6 PM

Running 7:34 [1] 1.32 km (5:44 / km) +3m 5:40 / km
ahr:124 max:139

wup

Orienteering 31:20 intensity: (25:46 @1) + (4:24 @2) + (1:10 @3) 6.06 km (5:10 / km) +4m 5:09 / km
ahr:142 max:167

really bad stomach so i just jogged.

Thursday Mar 1, 2012 #

10 AM

Running 44:01 intensity: (42:50 @1) + (1:11 @2) 7.48 km (5:53 / km) +94m 5:32 / km
ahr:127 max:154

regeneration. as dead as expected.

Stretching 20:00 [0]

that was a necessity!
6 PM

Running 19:43 [1] 2.84 km (6:57 / km) +32m 6:34 / km
ahr:121 max:134

Games (soccer) 48:29 intensity: (36:44 @1) + (11:21 @2) + (24 @3)
ahr:135 max:162

Running 17:30 [1] 2.55 km (6:52 / km)
ahr:114 max:133

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