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Training Log Archive: naomi

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running24 15:43:07 113.61 182.84 2893
  Bike4 7:42:49 129.23(16.8/h) 207.98(27.0/h) 2347
  Strength6 3:45:00
  Orienteering5 3:18:10 17.06(11:37) 27.45(7:13) 632
  Running School / Jumping1 20:00
  Div1 13:43 0.43(31:32) 0.7(19:36)
  Total29 31:02:49 260.34 418.97 5872

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Thursday May 31, 2012 #

5 PM

Running 1:14:07 intensity: (55:22 @1) + (2:45 @2) + (4:15 @3) + (11:08 @4) + (37 @5) 12.67 km (5:51 / km) +458m 4:57 / km
ahr:142 max:184

4 x 4 uphill ints with 3 break. body quite tired which didnt make it easier. destroyed my stomach and had some troubles coming home. 2 easy days now before i will race a relay on sunday.

Wednesday May 30, 2012 #

9 AM

Strength 15:00 [3]

10 AM

Running 44:14 intensity: (13:24 @1) + (29:13 @2) + (1:37 @3) 8.88 km (4:59 / km) +129m 4:39 / km
ahr:150 max:162

10 PM

Running 1:18:03 intensity: (27:56 @1) + (35:23 @2) + (11:05 @3) + (3:39 @4) 14.58 km (5:21 / km) +371m 4:45 / km
ahr:151 max:177

started at 22.00 as i came late home frome work. and it was absoluteley awesome to run to liåsen. fun while running is coming back - finally. the only thing it needed was some trails and a hill!

Tuesday May 29, 2012 #

5 PM

Running 37:40 intensity: (36:51 @1) + (49 @2) 7.19 km (5:14 / km) +5m 5:13 / km
ahr:133 max:157

looong warm up.

Running School / Jumping 20:00 [3]

running school

Running 14:26 intensity: (44 @1) + (4:26 @2) + (3:13 @3) + (5:16 @4) + (47 @5) 3.39 km (4:15 / km)
ahr:166 max:186

8 x 200m with 200m jogging break (1' - 1:05). times were: 35, 35, 35, 34, 34, 33, 33, 31

Running 11:45 intensity: (10:46 @1) + (31 @2) + (28 @3) 2.02 km (5:49 / km) +35m 5:21 / km
ahr:136 max:162

cdown

Monday May 28, 2012 #

6 PM

Running 1:03:45 intensity: (49:23 @1) + (11:43 @2) + (2:39 @3) 11.37 km (5:36 / km) +275m 5:00 / km
ahr:140 max:167

Sunday May 27, 2012 #

6 PM

Bike 3:00:37 intensity: (2:35:36 @1) + (25:01 @2) 86.15 km (28.6 kph) +878m
ahr:132 max:161

with thomas

Saturday May 26, 2012 #

6 PM

Running 13:51 intensity: (13:05 @1) + (46 @2) 1.52 km (9:07 / km) +134m 6:20 / km
ahr:136 max:153

to the start for the relaytraining

Orienteering 46:21 intensity: (11:05 @1) + (8:59 @2) + (10:39 @3) + (14:30 @4) + (1:08 @5) 5.75 km (8:04 / km) +121m 7:18 / km
ahr:161 max:184

ok in the beginning. paralel mistake to 7. missed 8 as well (i blame it on the map). not good to 9 & 10 and then i had no more motivation... have to work on situations when something goes wrong

Friday May 25, 2012 #

3 PM

Running 1:31:11 intensity: (1:00:48 @1) + (6:17 @2) + (8:58 @3) + (15:08 @4) 18.07 km (5:03 / km) +99m 4:55 / km
ahr:144 max:180

ints at øya. I'm done! too lazy to put down the details. good session, happy I did it.

Thursday May 24, 2012 #

5 PM

Running 27:57 intensity: (24:57 @1) + (3:00 @2) 5.33 km (5:15 / km) +48m 5:01 / km
ahr:138 max:154

to dragvoll and back with fredrik to do some core strength

Strength 20:00 [3]

Wednesday May 23, 2012 #

10 AM

Bike 3:41:45 intensity: (3:20:58 @1) + (20:47 @2) 103.8 km (28.1 kph) +877m
ahr:128 max:159

long one with the racer and thomas and bjarte. its summer here. its "hot". i think i burned some skin today - sweet! :D got quite tired after some 2h30. good to get home. cola -> <3
C • Was hast fürn racer gekauft? 6

Tuesday May 22, 2012 #

7 PM

Running 13:44 intensity: (4:57 @1) + (7:45 @2) + (1:02 @3) 2.19 km (6:16 / km) +44m 5:42 / km
ahr:144 max:167

warmup for the terraintest

Running 41:20 intensity: (18 @1) + (3:24 @2) + (8:25 @3) + (26:10 @4) + (3:03 @5) 7.14 km (5:47 / km) +174m 5:10 / km
ahr:173 max:186

terraintest. hard to run hard if you are not in shape. thats what I experienced today. get only get better...

Monday May 21, 2012 #

9 AM

Bike 9:51 intensity: (9:11 @1) + (40 @2) 2.69 km (16.4 kph) +27m
ahr:132 max:151

biked to dragvoll

Running 13:27 intensity: (2:53 @1) + (3:47 @2) + (1:03 @3) + (2:01 @4) + (3:43 @5) 0.44 km (30:34 / km)
ahr:165 max:193

where i did a vo2max test. got 73. not too bad for being out of shape. we ran at 10.5% incline and started at 8km/h increasing the speed by 1km/h each minute.

Running 3:16 [1]
ahr:134 max:137

bit of cool down on the treadmill
6 PM

Running 27:49 intensity: (21:52 @1) + (5:57 @2) 5.31 km (5:14 / km) +48m 5:01 / km
ahr:140 max:156

dragvoll and back

Strength 30:00 [3]

Sunday May 20, 2012 #

7 PM

Running 9:45 intensity: (4:27 @1) + (5:08 @2) + (10 @3) 1.51 km (6:27 / km) +84m 5:03 / km
ahr:143 max:162

warmup

Orienteering 58:25 intensity: (1:07 @1) + (7:41 @2) + (15:03 @3) + (27:51 @4) + (6:43 @5) 7.54 km (7:45 / km) +182m 6:55 / km
ahr:171 max:187

jukola testrun. didnt miss much. maybe 3 x 30''. thats ok for being me. but it ran quite slow... and besides felt I am missing a gear (or 2). hope health doesnt get worse by tomorrow. i have planned a running test with lactate and vo2 tomorrow.

Saturday May 19, 2012 #

12 PM

Running 6:08 intensity: (4:42 @1) + (1:26 @2) 0.99 km (6:12 / km) +15m 5:45 / km
ahr:133 max:154

ot the start and a bit of warmup

Orienteering 56:21 intensity: (11:37 @1) + (15:32 @2) + (22:44 @3) + (6:28 @4) 7.39 km (7:38 / km) +150m 6:55 / km
ahr:158 max:180

it was a long distance today but i decided before to cut it short because i am still not healthy. didnt run too fast. curious about how i will feel tomorrow morning.

Friday May 18, 2012 #

6 PM

Running 13:28 intensity: (1:56 @1) + (8:48 @2) + (1:19 @3) + (1:25 @4) 3.27 km (4:07 / km) +13m 4:02 / km
ahr:154 max:175

just had to run. legs absolutely ok. breathing a bit hard. I will see how I feel tomorrow in the morning and then decide if I run the 11km long distance in Bymarka.

Thursday May 17, 2012 #

Note
(sick) (rest day)

one more rest day today. feeling better. had 2 beers yesterday...

Tuesday May 15, 2012 #

Note
(sick) (rest day)

guess what ... it got worse again after yesterdays "training" ... getting pissed! tomorrow its sprint club champs and a beer relay on the menu. what am i going to do?
C • beer 6

Monday May 14, 2012 #

6 PM

Running 26:10 intensity: (16:46 @1) + (9:24 @2) 5.51 km (4:45 / km) +48m 4:33 / km
ahr:140 max:159

up with the club for strength and alone home.

Strength 1:00:00 [3]

Sunday May 13, 2012 #

Note
(sick) (rest day)

still not healthy and it didnt get better from yesterday to today (i guess because of triathlon). so a rest day today. hope to be at 100% soon.

Saturday May 12, 2012 #

9 AM

Div warm up/down (swimming) 5:00 [1] 0.2 km (25:00 / km)

some warmup for the swimming part of the triathlon.

Div (swimming) 8:43 [4] 0.5 km (17:26 / km)

went quite ok for a non-swimmer. should have pushed it a bit more on the last 200m but was unsure about myself ;)
10 AM

Bike 26:04 [1] 7.49 km (17.2 kph) +165m
ahr:122 max:145

no transition after swimming which had some organisational reasons. so we did a warmup on the bike.

Bike race 24:32 intensity: (25 @1) + (1:23 @2) + (13:44 @3) + (9:00 @4) 7.85 km (19.2 kph) +400m

chasing start on the bike. went out a bit ahead of felix but didnt manage to stay with him, so i had to bike alone (drafting was allowed...).

Running 22:03 intensity: (7:21 @3) + (12:07 @4) + (2:35 @5) 5.48 km (4:01 / km) +150m 3:32 / km

spent some 50s in the transition before i started running. the course included some climb and getting off the bike i felt like i had never run before. got better and better afterwards. was in 4th place when i started and took some 1:30 in on the 3rd guy but was some 20s too slow in the end.

Friday May 11, 2012 #

1 PM

Running 41:41 intensity: (15:12 @1) + (20:03 @2) + (6:26 @3) 9.04 km (4:37 / km) +100m 4:22 / km
ahr:151 max:169

ran down to lade to xxl as i needed some parts for my bike. felt not too bad but am still quite a bit from healthy.

Thursday May 10, 2012 #

7 PM

Running 6:59 [1] 1.29 km (5:25 / km) +10m 5:13 / km
ahr:134 max:146

wup

Orienteering 17:17 intensity: (17 @1) + (7 @2) + (2:28 @3) + (7:40 @4) + (6:45 @5) 3.69 km (4:41 / km) +101m 4:07 / km
ahr:176 max:190

the race. felt ok. missed a bit. stupid. body ok i guess. not at 100% but maybe by tomorrow or on saturday i guess i am back :)

Running 3:10 intensity: (24 @1) + (2:46 @2) 0.64 km (4:57 / km) +5m 4:47 / km
ahr:150 max:159

bit of cool down

Wednesday May 9, 2012 #

Note
(sick) (rest day)

not much sleep as i still have to turn around the day rhythm after watching tio ... that, i think, wasnt good in terms of getting healthy. felt pretty much like yesterday while i was supposed to feel better! joined felix with the bike when he ran intervals. good to get some air and move a bit.

Tuesday May 8, 2012 #

7 PM

Running 23:50 intensity: (19:08 @1) + (3:55 @2) + (47 @3) 4.91 km (4:51 / km) +48m 4:38 / km
ahr:140 max:165

dragvollloop. felt quite ok. bit hard breathing, a stitch and the calves got a bit tight but all in all i guess i am pretty much healthy again.

Monday May 7, 2012 #

Note
(sick)

still too much pain in the throat. no training...

Sunday May 6, 2012 #

Note
(sick)

sick ... think its not too bad. we'll see tomorrow.

Saturday May 5, 2012 #

7 PM

Running 36:36 intensity: (24:54 @1) + (5:56 @2) + (4:41 @3) + (1:05 @4) 8.53 km (4:17 / km) +107m 4:02 / km
ahr:142 max:174

ran down to the track and wanted to do something fast. didnt manage. maybe time to rest?

Friday May 4, 2012 #

2 PM

Running 57:50 intensity: (28:36 @1) + (29:08 @2) + (6 @3) 12.42 km (4:39 / km) +168m 4:22 / km
ahr:147 max:161

Strength 50:00 [3]

Thursday May 3, 2012 #

5 PM

Running 11:15 intensity: (7:29 @1) + (3:35 @2) + (11 @3) 1.99 km (5:39 / km) +23m 5:21 / km
ahr:142 max:161

warmup, felt ok

Orienteering 19:46 intensity: (23 @1) + (1:55 @2) + (2:57 @3) + (11:48 @4) + (2:43 @5) 3.08 km (6:25 / km) +78m 5:42 / km
ahr:173 max:185

sprintcup. didnt get in the mood ... didnt manage to push hard. unsure about some routechoices and a 20s mistake.

Running 6:42 [1] 0.71 km (9:26 / km) +18m 8:22 / km
ahr:126 max:137

cdown

Wednesday May 2, 2012 #

Strength 50:00 [3]

7 PM

Running 50:26 intensity: (10:49 @1) + (31:21 @2) + (8:16 @3) 10.53 km (4:47 / km) +120m 4:32 / km
ahr:157 max:222

short version of flatrunden. trails were a bit hard to run. some snow and a lot of branches. heart rate wrong in places.

Tuesday May 1, 2012 #

2 PM

Running 1:10:29 intensity: (10:39 @1) + (37:12 @2) + (17:00 @3) + (5:38 @4) 15.92 km (4:26 / km) +165m 4:13 / km
ahr:157 max:174

felt quite good and just as run as fast as the legs wanted. took a break down at the river where i lay in the sun for some 20 minutes. then i got hungry and suffered on the way home. nice run!

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