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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running32 16:03:32 113.45(8:30) 182.59(5:17) 2964
  Orienteering7 6:06:10 27.28(13:25) 43.9(8:21) 1658
  Games4 2:46:39 1.29 2.08
  Strength6 2:24:00
  Div1 1:30:00
  Bike1 51:28
  Total43 29:41:49 142.02 228.56 4622

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Thursday Oct 31, 2013 #

7 PM

Running 39:20 intensity: (38:15 @1) + (1:05 @2) 7.01 km (5:37 / km) +123m 5:10 / km
ahr:129 max:154

some easy jogging

Wednesday Oct 30, 2013 #

6 PM

Running 39:18 intensity: (29:29 @1) + (9:49 @2) 8.46 km (4:39 / km) +87m 4:25 / km
ahr:142 max:160

Tuesday Oct 29, 2013 #

6 PM

Running warm up/down 7:07 intensity: (7:00 @1) + (7 @2) 1.25 km (5:43 / km) +3m 5:39 / km
ahr:126 max:155

Running race 34:36 intensity: (5:07 @1) + (15 @2) + (1:17 @3) + (10:28 @4) + (17:29 @5) 8.01 km (4:19 / km) +400m 3:27 / km
ahr:181 max:190

Staup. NTNUIs uphill testrace. PR @ 35:40 on a slightly shorter route (~20s, streets got rebuilt) and a bit icy roads in the end (ran with spikes). today we had perfect conditions. some degrees over 0, wet road, no ice.

i had no expectations, thought i anyway have no chance to beat my time but found myself running in the lead on the first big hill. not for long but managed to hang on quite well. the rib pain (no, its not at stitch) came back for the last 400m or so where i lost some 10s to the group ahead. anyways, very pleased with the result!
7 PM

Running warm up/down 5:14 intensity: (4:50 @1) + (24 @2) 0.79 km (6:39 / km) +20m 5:54 / km
ahr:133 max:153

Monday Oct 28, 2013 #

6 PM

Running 49:24 intensity: (39:18 @1) + (10:03 @2) + (3 @3) 9.79 km (5:03 / km) +146m 4:42 / km
ahr:141 max:163

Strength 28:00 [3]

Sunday Oct 27, 2013 #

3 PM

Running 15:37 intensity: (3:59 @1) + (10:51 @2) + (47 @3) 3.16 km (4:56 / km) +70m 4:27 / km
ahr:153 max:166

4 PM

Bike (Spinning) 51:28 intensity: (29:06 @1) + (3:14 @2) + (10:27 @3) + (8:32 @4) + (9 @5)
ahr:149 max:184

5 PM

Running 15:11 intensity: (14:20 @1) + (51 @2) 3.1 km (4:54 / km) +6m 4:52 / km
ahr:140 max:154

Saturday Oct 26, 2013 #

2 PM

Running warm up/down 8:33 intensity: (3:26 @1) + (3:33 @2) + (1:32 @3) + (2 @4) 1.63 km (5:15 / km) +36m 4:43 / km
ahr:150 max:171

Orienteering 15:14 intensity: (2:36 @1) + (10 @2) + (50 @3) + (7:05 @4) + (4:33 @5) 3.59 km (4:15 / km) +21m 4:07 / km
ahr:177 max:187

3 PM

Running warm up/down 3:23 intensity: (1:13 @1) + (30 @2) + (1:38 @3) + (2 @4) 0.6 km (5:41 / km)
ahr:149 max:172

Friday Oct 25, 2013 #

4 PM

Running 42:15 intensity: (28:29 @1) + (5:12 @2) + (4:50 @3) + (3:44 @4) 8.14 km (5:12 / km) +31m 5:06 / km
ahr:143 max:181

ints at øya. 5 x 400m with 400m jog inbetween. didnt go too well but i felt much better than the last 2 days in general. maybe the body works tomorrow :) 70, 76, 78, 77, 74

Thursday Oct 24, 2013 #

6 PM

Running 50:37 intensity: (46:30 @1) + (4:07 @2) 9.67 km (5:14 / km) +140m 4:53 / km
ahr:139 max:157

feeling really bad. wanted to play soccer but we were too little people. absolutely ok for me today...

Wednesday Oct 23, 2013 #

Strength 8:00 [3]

7 PM

Orienteering 1:04:19 intensity: (8:35 @1) + (10:53 @2) + (13:51 @3) + (27:44 @4) + (3:16 @5) 8.22 km (7:50 / km) +309m 6:35 / km
ahr:168 max:185

Running warm up/down 7:25 intensity: (5:17 @1) + (2:01 @2) + (7 @3) 1.35 km (5:29 / km) +7m 5:21 / km
ahr:138 max:163

Running warm up/down 5:00 [1] 0.78 km (6:26 / km)

Monday Oct 21, 2013 #

6 PM

Running warm up/down 15:29 intensity: (4:17 @1) + (11:12 @2) 3.09 km (5:01 / km) +78m 4:27 / km
ahr:149 max:161

Strength 28:00 [3]

7 PM

Running (treadmill) 32:05 intensity: (15:42 @1) + (1:06 @2) + (2:04 @3) + (5:39 @4) + (7:34 @5) 7.0 km (4:35 / km)
ahr:156 max:195

ints on the treadmill. went surprisingly well. 5 x 1000m at 18, 18.5, 19, 19.5 & 20 km/h (3:20, 3:14, 3:09, 3:04, 3:00 pace). ran at 20.5 for the last 100m to run the last k under 3' :D i had 0 percent incline though. dont know how much difference that makes!? i guess a bit. still, totally satisfied with this session.
C • treadmill 3

Saturday Oct 19, 2013 #

3 PM

Orienteering 1:21:03 intensity: (1:08:32 @1) + (12:09 @2) + (22 @3) 6.27 km (12:56 / km) +271m 10:38 / km
ahr:120 max:163

tried to teach orienteering to anton in bymarka. winter has come. 10 - 20cm of new snow. awesome to run in but also quite exhausting.
6 PM

Games (squash) 35:00 [1]

Friday Oct 18, 2013 #

3 PM

Running 1:02:40 intensity: (33:50 @1) + (4:42 @2) + (4:22 @3) + (10:03 @4) + (9:43 @5) 13.0 km (4:49 / km) +26m 4:46 / km
ahr:154 max:187

ints in leangen. pyramide. 1 lap (~228m), 2 laps and so on up to 6 and down again. 60'' break. did most of them a bit below 3:20 pace and slightly faster towards the end.

calvin harris concert yesterday was awesome but it got late. alcohol was included and i didnt sleep much. tough day at work and even tougher doing the training. happy i did it.

Thursday Oct 17, 2013 #

11 AM

Running 23:42 intensity: (15:28 @1) + (6:13 @2) + (2:01 @3) 4.64 km (5:06 / km) +69m 4:45 / km
ahr:139 max:167

wua. legs quite dead.

Wednesday Oct 16, 2013 #

8 AM

Strength 25:00 [3]

7 PM

Running warm up/down 6:21 intensity: (4:26 @1) + (1:15 @2) + (29 @3) + (11 @4) 1.08 km (5:52 / km) +34m 5:05 / km
ahr:137 max:172

Orienteering 53:47 intensity: (10:23 @1) + (15:26 @2) + (9:26 @3) + (17:48 @4) + (44 @5) 6.68 km (8:03 / km) +270m 6:42 / km
ahr:162 max:185

night-O. KKC5. a lot of misses into the circle. also lost motivation quite early.

http://org.ntnu.no/ogruppa/sportslig/doma/show_map...

Tuesday Oct 15, 2013 #

6 PM

Running 59:06 intensity: (47:37 @1) + (9:54 @2) + (1:35 @3) 9.83 km (6:01 / km) +290m 5:14 / km
ahr:142 max:166

long flatrunden and to the start for the o-race (prologue for tomorrow).
7 PM

Orienteering 14:11 intensity: (4:20 @1) + (2:35 @2) + (2:21 @3) + (2:38 @4) + (2:17 @5) 1.97 km (7:11 / km) +56m 6:18 / km
ahr:164 max:191

missed quite a bit and had problems to get into running as I am not good enough with the map. very low avg hr for such a short race.

http://org.ntnu.no/ogruppa/sportslig/doma/show_map...
8 PM

Running 19:50 intensity: (16:26 @1) + (3:22 @2) + (2 @3) 3.63 km (5:28 / km) +33m 5:14 / km
ahr:141 max:162

home afterwards

Monday Oct 14, 2013 #

6 PM

Running 44:28 intensity: (43:52 @1) + (36 @2) 8.42 km (5:17 / km) +124m 4:55 / km
ahr:129 max:153

Strength 35:00 [3]

Sunday Oct 13, 2013 #

10 AM

Orienteering 1:03:42 intensity: (22:18 @1) + (15:13 @2) + (11:16 @3) + (14:51 @4) + (4 @5) 8.48 km (7:31 / km) +376m 6:09 / km
ahr:155 max:183

o-ing in bymarkas swamps. awesome. had a good time :) wup & cdown included.

http://org.ntnu.no/ogruppa/sportslig/doma/show_map...
C • Race 1

Saturday Oct 12, 2013 #

12 PM

Games (soccer) 50:22 intensity: (21:54 @1) + (9:05 @2) + (9:10 @3) + (8:38 @4) + (1:35 @5) 2.08 km (24:14 / km)
ahr:154 max:187

soccer tournament with the orienteering group. fun. lost our semi-final.

Friday Oct 11, 2013 #

4 PM

Running 42:05 [3] 8.8 km (4:47 / km)

ints on the track. legs quite bad from yesterday. i thought doing 4 x 1000m would be nice. came exactly a lap too late so the first one was only 600m (3:30 pace). then 3:24, 3:18 & 3:17. 1' break.

forgot hr belt and watch...

Thursday Oct 10, 2013 #

6 PM

Running warm up/down 19:21 intensity: (18:53 @1) + (28 @2) 3.32 km (5:49 / km) +83m 5:11 / km
ahr:133 max:151

7 PM

Games (soccer) 42:12 intensity: (25:33 @1) + (8:59 @2) + (6:50 @3) + (50 @4)
ahr:139 max:174

indoor. really fun. think i picked up an injury on my right calf. they kicked me twice quite bad there. quite painful when walking. hope some hours of sleep will fix it!
8 PM

Running warm up/down 17:31 [1] 3.3 km (5:18 / km) +3m 5:17 / km
ahr:134 max:147

Wednesday Oct 9, 2013 #

7 PM

Running warm up/down 6:49 intensity: (5:38 @1) + (1:11 @2) 1.28 km (5:19 / km) +27m 4:49 / km
ahr:139 max:161

8 PM

Orienteering 1:13:54 intensity: (19:32 @1) + (13:21 @2) + (14:35 @3) + (21:29 @4) + (4:57 @5) 8.69 km (8:30 / km) +355m 7:04 / km
ahr:159 max:190

night-o

Tuesday Oct 8, 2013 #

6 PM

Running warm up/down 14:58 intensity: (7:49 @1) + (5:16 @2) + (1:53 @3) 2.54 km (5:53 / km) +85m 5:03 / km
ahr:149 max:167

Running 20:08 intensity: (1:29 @1) + (18 @2) + (1:24 @3) + (5:32 @4) + (11:25 @5) 3.49 km (5:46 / km) +147m 4:46 / km
ahr:180 max:191

terrain test
C • What's this? 2
7 PM

Running warm up/down 12:30 intensity: (7:03 @1) + (5:24 @2) + (3 @3) 1.95 km (6:24 / km) +27m 5:59 / km
ahr:146 max:162

Monday Oct 7, 2013 #

6 PM

Running 52:36 intensity: (45:40 @1) + (6:56 @2) 9.94 km (5:17 / km) +164m 4:53 / km
ahr:138 max:159

Strength 20:00 [3]

Saturday Oct 5, 2013 #

6 PM

Running 47:56 intensity: (24:55 @1) + (16:43 @2) + (5:32 @3) + (46 @4) 9.85 km (4:52 / km) +83m 4:40 / km
ahr:144 max:172

Friday Oct 4, 2013 #

11 AM

Running 1:23:36 intensity: (1:08:52 @1) + (11:19 @2) + (2:57 @3) + (19 @4) + (9 @5) 10.6 km (7:53 / km) +433m 6:33 / km
ahr:139 max:190

placed controls for hu og hei.

Thursday Oct 3, 2013 #

5 PM

Running 17:55 intensity: (2:22 @1) + (1:39 @2) + (6:14 @3) + (4:50 @4) + (2:50 @5) 4.62 km (3:53 / km) +75m 3:35 / km
ahr:169 max:186

Wednesday Oct 2, 2013 #

6 PM

Running warm up/down 16:40 intensity: (15:35 @1) + (1:05 @2) 3.18 km (5:14 / km) +73m 4:42 / km
ahr:141 max:153

7 PM

Games (Squash) 39:05 [1]
ahr:102 max:133

Tuesday Oct 1, 2013 #

8 PM

Running 24:46 intensity: (16:56 @1) + (7:43 @2) + (7 @3) 5.28 km (4:41 / km) +41m 4:31 / km
ahr:141 max:162

Div (waterpolo) 1:30:00 [3]

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