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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running28 26:19:39 192.2(8:13) 309.31(5:06) 4533
  Orienteering8 10:39:15 46.86(13:39) 75.41(8:29) 3224
  Games1 40:00 2.49(16:06) 4.0(10:00)
  Total34 37:38:54 241.54(9:21) 388.72(5:49) 7757

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Friday Oct 31, 2014 #

10 AM

Orienteering 54:38 intensity: (29:06 @1) + (24:21 @2) + (1:11 @3) 7.1 km (7:42 / km) +227m 6:38 / km
ahr:145 max:166

placing controls for NSM long distance. good legs.

Thursday Oct 30, 2014 #

8 AM

Running 1:41:12 intensity: (1:16:30 @1) + (23:48 @2) + (54 @3) 20.03 km (5:03 / km) +247m 4:46 / km
ahr:143 max:163

down to the fjord and along ladestien. totally alone, very nice. had to run in "the morning" as i dont have time in the evening. no breakfast before to teach the body how to burn fat! :)

Wednesday Oct 29, 2014 #

4 PM

Running 1:38:26 intensity: (1:36:16 @1) + (2:10 @2) 16.6 km (5:56 / km) +302m 5:26 / km
ahr:133 max:161

long flatrunden, brundalen and home. a lot of mud on the trails ^^
C • shoes 4

Tuesday Oct 28, 2014 #

5 PM

Running 1:39:29 intensity: (53:36 @1) + (14:19 @2) + (13:25 @3) + (18:08 @4) + (1 @5) 18.84 km (5:17 / km) +554m 4:36 / km
ahr:149 max:182

6 x 6 (+ a half one or so) to up towards gråkallen. could feel yesterday in my legs but it was a good training. ran home afterwards (almost all of it).

Monday Oct 27, 2014 #

6 PM

Running 2:08:00 intensity: (1:54:00 @1) + (12:31 @2) + (1:29 @3) 24.25 km (5:17 / km) +345m 4:56 / km
ahr:142 max:169

easy vikåsen-lade. legs good. mind far away.

Sunday Oct 26, 2014 #

12 PM

Running 53:11 intensity: (35:14 @1) + (17:50 @2) + (7 @3) 11.01 km (4:50 / km) +162m 4:30 / km
ahr:144 max:162

Saturday Oct 25, 2014 #

11 AM

Running 36:11 intensity: (29:32 @1) + (6:39 @2) 7.44 km (4:52 / km) +116m 4:31 / km
ahr:140 max:160

Thursday Oct 23, 2014 #

8 AM

Running 25 [1] 0.08 km (5:33 / km)
ahr:108 max:120 (injured)

Wednesday Oct 22, 2014 #

5 PM

Running 1:42:47 intensity: (1:08:35 @1) + (30:50 @2) + (3:22 @3) 21.56 km (4:46 / km) +253m 4:30 / km
ahr:143 max:166

Tuesday Oct 21, 2014 #

7 AM

Running 25:34 intensity: (24:30 @1) + (1:04 @2) 5.45 km (4:41 / km) +20m 4:36 / km
ahr:139 max:152

Sunday Oct 19, 2014 #

12 PM

Orienteering 1:14:29 intensity: (1:12:32 @1) + (1:57 @2) 7.2 km (10:21 / km) +317m 8:29 / km
ahr:127 max:154

Saturday Oct 18, 2014 #

10 AM

Running 1:07:02 intensity: (57:17 @1) + (9:45 @2) 11.17 km (6:00 / km) +279m 5:20 / km
ahr:140 max:157

Friday Oct 17, 2014 #

4 PM

Running 1:22:19 intensity: (36:00 @1) + (19:48 @2) + (15:23 @3) + (9:38 @4) + (1:30 @5) 17.88 km (4:36 / km) +84m 4:30 / km
ahr:152 max:186

10 x 1000m in leangen. felt bad in the beginning and wanted to stop after 2 but it got better and better afterwards. nice last one.

times were: 3:45, 3:48, 3:47, 3:41, 3:40, 3:42, 3:39, 3:37, 3:33, 3:17.
C • NICE 1

Thursday Oct 16, 2014 #

6 PM

Running 1:06:14 [1] 11.53 km (5:45 / km) +188m 5:19 / km
ahr:130 max:148

testing my foot. kicked a branch when running night-o yesterday. quite painful but ok.

Wednesday Oct 15, 2014 #

7 PM

Running warm up/down 2:44 [1] 0.36 km (7:39 / km) +6m 7:04 / km
ahr:124 max:137

^^

Orienteering 1:28:11 intensity: (32:51 @1) + (33:00 @2) + (16:41 @3) + (5:39 @4) 9.25 km (9:32 / km) +436m 7:43 / km
ahr:152 max:178

Tuesday Oct 14, 2014 #

6 PM

Running 1:23:45 intensity: (50:25 @1) + (17:22 @2) + (13:43 @3) + (2:15 @4) 16.12 km (5:12 / km) +344m 4:42 / km
ahr:142 max:176

Monday Oct 13, 2014 #

6 PM

Running 1:49:48 intensity: (53:25 @1) + (40:01 @2) + (15:51 @3) + (31 @4) 23.63 km (4:39 / km) +331m 4:21 / km
ahr:150 max:172

Sunday Oct 12, 2014 #

10 AM

Orienteering 1:21:06 intensity: (37:08 @1) + (38:44 @2) + (5:14 @3) 9.19 km (8:49 / km) +310m 7:33 / km
ahr:150 max:167

awesome area.

Saturday Oct 11, 2014 #

1 PM

Games (soccer) 40:00 [3] 4.0 km (10:00 / km)

4 x 10'.
9 PM

Running 1:13:03 intensity: (36:09 @1) + (35:34 @2) + (1:20 @3) 15.61 km (4:41 / km) +132m 4:29 / km
ahr:147 max:166

Friday Oct 10, 2014 #

4 PM

Running 1:01:15 intensity: (36:45 @1) + (7:34 @2) + (10:32 @3) + (6:04 @4) + (20 @5) 13.35 km (4:35 / km) +76m 4:28 / km
ahr:151 max:189

ints inside leangen. 4 x 1500 m with a bit less than 1' break. 5:46, 5:36, 5:36, 5:23.

Thursday Oct 9, 2014 #

9 PM

Running 1:12:57 intensity: (1:02:10 @1) + (10:40 @2) + (7 @3) 14.41 km (5:04 / km) +190m 4:45 / km
ahr:138 max:163

Wednesday Oct 8, 2014 #

7 PM

Running warm up/down 14:30 [1] 2.6 km (5:34 / km) +17m 5:24 / km
ahr:134 max:148

8 PM

Orienteering race 52:10 intensity: (9:42 @1) + (7:16 @2) + (7:38 @3) + (26:07 @4) + (1:27 @5) 6.65 km (7:50 / km) +256m 6:35 / km
ahr:168 max:185

9 PM

Running warm up/down 6:09 intensity: (4:08 @1) + (2:01 @2) 1.11 km (5:31 / km) +12m 5:14 / km
ahr:143 max:159

Tuesday Oct 7, 2014 #

7 PM

Running 57:23 intensity: (40:02 @1) + (15:01 @2) + (2:20 @3) 11.96 km (4:48 / km) +114m 4:35 / km
ahr:142 max:166

Monday Oct 6, 2014 #

6 PM

Running 53:40 intensity: (50:09 @1) + (3:31 @2) 9.63 km (5:34 / km) +171m 5:07 / km
ahr:132 max:160

Sunday Oct 5, 2014 #

2 PM

Running 47:52 intensity: (42:49 @1) + (5:03 @2) 9.68 km (4:57 / km) +139m 4:37 / km
ahr:139 max:156

Saturday Oct 4, 2014 #

9 AM

Orienteering 3:28:33 intensity: (1:14:05 @1) + (1:14:31 @2) + (53:17 @3) + (6:40 @4) 25.92 km (8:03 / km) +1156m 6:35 / km
ahr:154 max:178

Hu og Hei! ran as planned only the first loop. felt bad when i was maybe 5 minutes into it. got a bit better afterwards but i am dead now. ulf won and did the first loop in 2:22 ... thats fast^^

Friday Oct 3, 2014 #

5 PM

Running warm up/down 12:31 intensity: (10:17 @1) + (2:14 @2) 2.09 km (5:59 / km) +73m 5:05 / km
ahr:139 max:159

Orienteering 20:15 intensity: (3:01 @1) + (2:00 @2) + (2:47 @3) + (10:31 @4) + (1:56 @5) 2.87 km (7:03 / km) +134m 5:43 / km
ahr:166 max:190

6 PM

Running warm up/down 8:08 [1] 1.2 km (6:47 / km) +24m 6:10 / km
ahr:133 max:148

Thursday Oct 2, 2014 #

6 PM

Running 1:26:55 intensity: (1:12:50 @1) + (13:16 @2) + (49 @3) 17.07 km (5:06 / km) +234m 4:46 / km
ahr:142 max:165

Wednesday Oct 1, 2014 #

7 PM

Running warm up/down 19:54 intensity: (18:34 @1) + (1:20 @2) 3.47 km (5:44 / km) +62m 5:16 / km
ahr:132 max:159

Orienteering race 59:53 intensity: (9:49 @1) + (9:58 @2) + (14:18 @3) + (25:47 @4) + (1 @5) 7.21 km (8:18 / km) +388m 6:33 / km
ahr:166 max:182

8 PM

Running warm up/down 8:15 intensity: (5:26 @1) + (2:16 @2) + (33 @3) 1.16 km (7:07 / km) +58m 5:41 / km
ahr:145 max:163

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