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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running27 20:48:56 144.68(8:38) 232.84(5:22) 4179
  Bike10 16:05:10 281.06(17.5/h) 452.33(28.1/h) 5367
  Orienteering2 1:35:46 7.91(12:07) 12.73(7:31) 594
  Total37 38:29:52 433.65(5:20) 697.9(3:19) 10140
averages - rhr:35

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Wednesday Jul 31, 2013 #

11 AM

Running 40:53 intensity: (16:55 @1) + (17:10 @2) + (5:55 @3) + (53 @4) 8.58 km (4:46 / km) +94m 4:31 / km
ahr:152 max:172

alright. MUCH better feeling than yesterday. not really good but getting there :) hr a bit high^^

Tuesday Jul 30, 2013 #

5 PM

Running 33:21 intensity: (33:12 @1) + (9 @2) 6.17 km (5:24 / km) +100m 5:00 / km
ahr:132 max:153

with felix and aapo. legs !heavy!. but everything under control. they will be in shape on saturday.
C • Tired 2

Monday Jul 29, 2013 #

10 AM

Running 1:07:42 intensity: (41:10 @1) + (22:36 @2) + (3:56 @3) 12.03 km (5:38 / km) +258m 5:05 / km
ahr:147 max:167

awesome weather. quite a bit over 20 degrees! :)
6 PM

Bike 3:31:16 intensity: (3:08:58 @1) + (20:27 @2) + (1:51 @3) 102.49 km (29.1 kph) +1067m
ahr:132 max:168

Sunday Jul 28, 2013 #

5 PM

Running 25:00 intensity: (12:47 @1) + (8:19 @2) + (3:20 @3) + (34 @4) 4.18 km (5:59 / km) +193m 4:52 / km
ahr:149 max:172

up to estenstaddammen for BBQ with a 5kg heavy bag :x
8 PM

Running 19:02 intensity: (15:00 @1) + (4:02 @2) 3.78 km (5:03 / km) +37m 4:48 / km
ahr:141 max:157

home afterwards.

in general the legs are better as i expected. dont think i am fast these days but the machine is running smoothly. think i will be in quite a good shape for the 6 hours biking/running next saturday.

Saturday Jul 27, 2013 #

11 AM

Bike 1:46:31 intensity: (1:09:13 @1) + (28:33 @2) + (7:43 @3) + (1:02 @4) 56.55 km (31.9 kph) +575m
ahr:145 max:175

outer byneset loop. felt good. nice pace.

Friday Jul 26, 2013 #

6 PM

Bike 1:17:22 intensity: (44:25 @1) + (18:42 @2) + (8:41 @3) + (4:22 @4) + (1:12 @5) 31.06 km (24.1 kph) +721m
ahr:139

2x up from ferista to skihytta.

Thursday Jul 25, 2013 #

Note

tired - skipped first training, stayed in bed
C • So 2
6 PM

Bike 1:35:33 intensity: (1:29:59 @1) + (5:34 @2) 43.74 km (27.5 kph) +522m
ahr:124

Wednesday Jul 24, 2013 #

9 AM

Bike 1:53:57 intensity: (1:35:40 @1) + (17:46 @2) + (31 @3) 55.61 km (29.3 kph) +576m
ahr:138 max:189

around bymarka. long loop. looks like my hr monitor doesnt like biking ^^
7 PM

Running 1:37:25 intensity: (1:22:50 @1) + (14:35 @2) 15.93 km (6:07 / km) +480m 5:19 / km
ahr:139 max:161

liåsen with aapo. tired² ...

working and training a lot doesnt work out too well...

Tuesday Jul 23, 2013 #

Running 35:25 intensity: (26:29 @1) + (8:56 @2) 6.7 km (5:17 / km) +109m 4:53 / km
ahr:141 max:161

to the bakery
1 PM

Bike 2:55:10 intensity: (2:20:17 @1) + (34:53 @2) 73.65 km (25.2 kph) +782m

around vassfjellet in awesome weather. good decision to get out there instead of sitting at work. easy with anton :)

hr fu**ed! again ... ^^

Monday Jul 22, 2013 #

6 PM

Running 1:14:41 intensity: (1:01:11 @1) + (9:22 @2) + (3:08 @3) + (1:00 @4) 12.75 km (5:51 / km) +403m 5:04 / km
ahr:142 max:178

finally an ok feeling again. and its sunny. the first time after 2 weeks with 12 degrees and rain^^

ran with aapo on a lot of nice trails :)

Sunday Jul 21, 2013 #

Note

did an approx 4h hike between the biking sessions
11 AM

Bike (Racer) 51:50 intensity: (34:07 @1) + (11:37 @2) + (6:01 @3) + (5 @4) 25.7 km (29.7 kph) +317m
ahr:145 max:171

8 PM

Bike (Racer) 1:29:02 intensity: (59:01 @1) + (22:04 @2) + (5:31 @3) + (11 @4) + (2:15 @5) 45.73 km (30.8 kph) +395m
ahr:147 max:220

hr wrong in the start

Saturday Jul 20, 2013 #

12 PM

Running 50:59 intensity: (34:39 @1) + (15:22 @2) + (58 @3) 10.04 km (5:05 / km) +88m 4:52 / km
ahr:144 max:166

Friday Jul 19, 2013 #

7 PM

Running 52:04 intensity: (49:21 @1) + (2:33 @2) + (10 @3) 9.23 km (5:38 / km) +247m 4:58 / km
ahr:137 max:169

wanted to run to liåsen with aapo to get a bit a longer run with some climb under my belt. but i got a "hungerast" ?hypoglycomia? and cut it short.

Thursday Jul 18, 2013 #

Note
rhr:35

measured during the whole night giving my a value for every second. 35 is the lowest average over a minute (33 was lowest value).
C • HR 2
9 PM

Running 1:08:39 intensity: (40:35 @1) + (24:42 @2) + (3:22 @3) 14.14 km (4:51 / km) +181m 4:34 / km
ahr:146 max:170

leirfossenrunde. quite a bit slippery on the wed "mudpath" along the river. feeling of running is coming back. good.

Wednesday Jul 17, 2013 #

7 PM

Running 50:34 intensity: (27:24 @1) + (21:10 @2) + (2:00 @3) 10.3 km (4:55 / km) +125m 4:38 / km
ahr:148 max:167

hmpf. its getting better from day to day but the calves are tight and a bit sore. quads and hammies are sore. hip is sore. plantar fascitis is painful as well...

Tuesday Jul 16, 2013 #

6 PM

Running 32:18 intensity: (29:13 @1) + (3:05 @2) 6.11 km (5:17 / km) +94m 4:55 / km
ahr:139 max:157

short loop with fredrik. still quite a bit from 100% but it was more or less ok. breathing is a bit hard and i felt a bit floppy. some more days and i am back in the game :)

Monday Jul 15, 2013 #

8 PM

Running 10:41 intensity: (10:21 @1) + (20 @2) 2.17 km (4:55 / km) +10m 4:48 / km
ahr:136 max:153

9 PM

Running 12:03 intensity: (7:27 @1) + (4:36 @2) 2.31 km (5:13 / km) +83m 4:25 / km
ahr:146 max:159

still surprised what training means to me. i feel like new after some minutes of jogging :)

Thursday Jul 11, 2013 #

Note
(sick)

going to sleep with wet hair and open window = sore throat ... smart !
C • Hair 1

Wednesday Jul 10, 2013 #

10 AM

Running 46:58 intensity: (42:15 @1) + (4:37 @2) + (6 @3) 9.76 km (4:49 / km) +70m 4:39 / km
ahr:140 max:163

Tuesday Jul 9, 2013 #

5 PM

Running 3:21 intensity: (2:39 @1) + (42 @2) 0.56 km (5:56 / km) +21m 5:00 / km
ahr:136 max:152

Orienteering 47:07 intensity: (6:56 @1) + (2:41 @2) + (8:24 @3) + (19:03 @4) + (10:03 @5) 5.82 km (8:06 / km) +300m 6:26 / km
ahr:173 max:187

bedrifts-o. "unlucky" to #1 and bad map to #12 did cost me 2 minutes...

map

Monday Jul 8, 2013 #

4 PM

Running 44:38 [1] 8.41 km (5:18 / km) +147m 4:53 / km
ahr:128 max:147

just some easy running with gassi. wanted also to do some strength at dragvoll but its closed the next 3 weeks.

i still feel quite bad... maybe i should rest but the plan was to have a hard week ^^

Sunday Jul 7, 2013 #

1 PM

Bike 37:58 [1] 8.88 km (14.0 kph) +373m
ahr:115 max:142

up into bymarka
2 PM

Running 1:09:28 intensity: (57:31 @1) + (9:08 @2) + (2:49 @3) 10.93 km (6:21 / km) +369m 5:26 / km
ahr:138 max:169

storheia - bosbergheia - elgsethytta
4 PM

Bike 6:31 intensity: (5:36 @1) + (2 @2) + (24 @3) + (24 @4) + (5 @5) 8.9 km (81.9 kph) +39m
ahr:104 max:183

Saturday Jul 6, 2013 #

2 PM

Running 15:01 intensity: (14:55 @1) + (6 @2) 3.11 km (4:50 / km) +5m 4:47 / km
ahr:135 max:152

with gassi down to the track

Running 36:20 intensity: (35:12 @1) + (1:08 @2) 6.16 km (5:54 / km) +129m 5:20 / km
ahr:132 max:153

a bit through the city afterwards

Friday Jul 5, 2013 #

8 PM

Running 1:18:30 intensity: (34:54 @1) + (14:49 @2) + (15:16 @3) + (12:17 @4) + (1:14 @5) 16.8 km (4:40 / km) +71m 4:35 / km
ahr:153 max:184

10 x 1000m on the track with 1' break. i was absoluteley not up for it. no spirit and no motivation. dont know if this session was good for anything. running somewhere between slow and fast...

3:35, 41, 48, 43, 39, 32, 32, 32, 32, 30.

Thursday Jul 4, 2013 #

8 PM

Running 1:07:55 intensity: (46:34 @1) + (18:25 @2) + (2:56 @3) 13.57 km (5:00 / km) +108m 4:49 / km
ahr:145 max:168

body still tired. guess its because of sleep deprivation over the last days/weeks. stomach is still a bit upset after tuesdays race.

the plan was actually to run to liåsen in this nice weather but i thought i would have a hard time with the climb and headed out for a flat loop along the river instead. smart decision!

Wednesday Jul 3, 2013 #

10 AM

Running 53:53 intensity: (51:06 @1) + (2:47 @2) 9.85 km (5:28 / km) +123m 5:09 / km
ahr:139 max:153

no time for training after work so I had to do it before. had 20k + on the plan but felt extremely heavy so I cut it short... not happy but thats how it is.
6 PM

Running 44:07 intensity: (41:59 @1) + (2:08 @2) 8.63 km (5:07 / km) +86m 4:52 / km
ahr:138 max:157

plans have changed a bit so i could squeeze in one more run. felt much better.

Tuesday Jul 2, 2013 #

5 PM

Running 23:27 intensity: (17:49 @1) + (4:31 @2) + (1:07 @3) 4.11 km (5:42 / km) +162m 4:46 / km
ahr:142 max:167

to the "arena" and then to the start

Orienteering 48:39 intensity: (4:27 @1) + (5:39 @2) + (4:31 @3) + (14:15 @4) + (19:47 @5) 6.91 km (7:02 / km) +294m 5:48 / km
ahr:175 max:193

wow. the legs were awesome ^^ nice :) missed a bit and think I did 2 wrong route choices but what should I say it was really fun despite the area being known for being steep, stony and tight forest.

>>>>>>>>Map <<<<<<<<

:)
6 PM

Running 20:21 intensity: (15:09 @1) + (5:12 @2) 3.91 km (5:13 / km) +42m 4:57 / km
ahr:143 max:161

home

Monday Jul 1, 2013 #

10 AM

Running 1:14:10 intensity: (52:39 @1) + (18:17 @2) + (3:13 @3) + (1 @4) 12.65 km (5:52 / km) +344m 5:10 / km
ahr:143 max:171

felt bad :x why does it change from one day to another like from day to night!? ... even ran out of energy towards the end.

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