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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running38 32:06:26 222.97(8:38) 358.84(5:22) 5976
  Orienteering19 20:12:21 87.92(13:47) 141.49(8:34) 5036
  Games1 1:00:00
  Strength1 20:00
  Total54 53:38:47 310.89 500.33 11012

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Tuesday Mar 31, 2015 #

7 PM

Running 47:45 intensity: (28:01 @1) + (16:08 @2) + (3:25 @3) + (11 @4) 10.32 km (4:38 / km) +110m 4:24 / km
ahr:147 max:180

hr wrong in the beginning. flat and easy on asphalt. legs are quite ok.

adductor was fine in the beginning too but started to feel it later on (no pain). did some rolling, massaging and triggering when I came home but not sure if it helps.

Monday Mar 30, 2015 #

6 PM

Running 58:35 intensity: (57:18 @1) + (1:17 @2) 10.17 km (5:45 / km) +190m 5:16 / km
ahr:127 max:161

easy short flatrunden.

my "adductor/grain thingy" gives me something to think. i hope i will get rid off it this week.

Sunday Mar 29, 2015 #

9 AM

Running 40:28 intensity: (34:14 @1) + (5:07 @2) + (1:07 @3) 7.06 km (5:44 / km) +202m 5:01 / km
ahr:140 max:170

into the forest.
10 AM

Orienteering 1:25:59 intensity: (1:24:12 @1) + (1:47 @2) 6.27 km (13:43 / km) +334m 10:50 / km
ahr:124 max:155

o-tech. would have been better not to "run" it i guess.
12 PM

Running 35:57 intensity: (34:29 @1) + (1:28 @2) 7.03 km (5:07 / km) +60m 4:54 / km
ahr:135 max:151

home afterwards
6 PM

Running 47:20 [1] 8.92 km (5:18 / km) +141m 4:55 / km
ahr:130 max:147

its a 100 miles week :)

Saturday Mar 28, 2015 #

9 AM

Running 2:42:10 intensity: (2:16:38 @1) + (24:49 @2) + (43 @3) 27.43 km (5:55 / km) +651m 5:17 / km
ahr:139 max:166

saturday long run. ladestien first and then up into bymarka to våttakammen and geitfjellet. beautiful day. amazing run.
6 PM

Running 36:14 intensity: (36:06 @1) + (8 @2) 6.49 km (5:35 / km) +118m 5:07 / km
ahr:129 max:150

Friday Mar 27, 2015 #

9 AM

Running 49:04 intensity: (46:10 @1) + (2:54 @2) 9.0 km (5:27 / km) +143m 5:03 / km
ahr:134 max:159

in the morning
6 PM

Running 1:59:37 intensity: (1:58:29 @1) + (1:08 @2) 19.37 km (6:11 / km) +517m 5:27 / km
ahr:130 max:155

easy one to liaåsen via flatrunden with thomas

Thursday Mar 26, 2015 #

7 AM

Running 52:24 intensity: (49:44 @1) + (2:40 @2) 10.37 km (5:03 / km) +112m 4:48 / km
ahr:134 max:161

morning jog
7 PM

Running 1:25:38 intensity: (1:21:08 @1) + (4:30 @2) 15.14 km (5:39 / km) +152m 5:23 / km
ahr:130 max:157

loop to pirbadet and home

Games (canoe polo) 1:00:00 [1]

Wednesday Mar 25, 2015 #

7 PM

Running 11:21 [1] 1.86 km (6:06 / km) +8m 5:58 / km
ahr:126 max:147

wup

Orienteering 1:05:28 intensity: (28:52 @1) + (10:31 @2) + (11:42 @3) + (12:39 @4) + (1:44 @5) 6.68 km (9:48 / km) +219m 8:25 / km
ahr:152 max:187

nattRenn - night orienteering mass start with unfair forking and no controls. fun as always and I managed to stay with the first group for quite a while. a lot of insecurities and when I lost the pack I totally lost. Something to build on. The shape is good. It wasn't a problem to stay with them.
8 PM

Running 3:56 intensity: (1:39 @1) + (2:17 @2) 0.75 km (5:14 / km) +18m 4:41 / km
ahr:145 max:159

cdown

Tuesday Mar 24, 2015 #

8 AM

Running 46:27 intensity: (45:54 @1) + (33 @2) 8.6 km (5:24 / km) +92m 5:08 / km
ahr:128 max:154

morning jog
7 PM

Orienteering 1:12:40 intensity: (36:03 @1) + (18:38 @2) + (16:31 @3) + (1:28 @4) 7.63 km (9:31 / km) +315m 7:54 / km
ahr:149 max:175

night-o. went so much better than last week. need more of those!

Monday Mar 23, 2015 #

6 PM

Running 1:31:58 intensity: (1:01:16 @1) + (30:08 @2) + (34 @3) 18.59 km (4:57 / km) +289m 4:35 / km
ahr:144 max:165

monday training with the guys. stomach really bad. only 2 days left! \o/

Sunday Mar 22, 2015 #

9 PM

Running 1:27:15 intensity: (1:08:57 @1) + (17:20 @2) + (58 @3) 18.46 km (4:44 / km) +148m 4:33 / km
ahr:142 max:164

other priorities almost lead to me not running. good i got a kick in my ass and managed to get outside. rain, wind, dark, alone. happy i did it.

Saturday Mar 21, 2015 #

9 AM

Running 1:56:09 intensity: (1:19:56 @1) + (31:08 @2) + (5:05 @3) 22.35 km (5:12 / km) +337m 4:50 / km
ahr:144 max:170

longjog. beautiful day. nice route. stomach much better when running in the morning!
5 PM

Running 39:09 intensity: (36:37 @1) + (2:32 @2) 7.72 km (5:04 / km) +120m 4:42 / km
ahr:137 max:156

to and from climbing hall.

Strength (climbing) 20:00 [3]

Friday Mar 20, 2015 #

6 PM

Running 1:11:48 intensity: (47:11 @1) + (13:28 @2) + (10:30 @3) + (38 @4) + (1 @5) 14.17 km (5:04 / km) +189m 4:45 / km
ahr:143 max:182

hr wrong in places. dont know why :/

felt quite good today but stomach good quite bad. only 5 gluten-training-days left!

Thursday Mar 19, 2015 #

3 PM

Running 1:36:41 intensity: (1:32:37 @1) + (4:04 @2) 15.99 km (6:03 / km) +494m 5:14 / km
ahr:134 max:155

to liaåsen with olav. nice to run in the lowest part, ice in the middle and snow on top. also started to snow later on. fun :)

Wednesday Mar 18, 2015 #

6 PM

Running 30:22 intensity: (27:25 @1) + (2:57 @2) 5.59 km (5:26 / km) +143m 4:49 / km
ahr:140 max:154

to vikåsen for night-o
7 PM

Orienteering 1:01:03 intensity: (55:41 @1) + (4:59 @2) + (23 @3) 5.34 km (11:26 / km) +203m 9:37 / km
ahr:130 max:163

didnt went well today :/ bad focus and too many negative thoughts. meaningless to train like that. have to get into the right state of mind next time.
8 PM

Running 25:54 [1] 4.93 km (5:15 / km) +6m 5:13 / km
ahr:128 max:141

home afterwards

Tuesday Mar 17, 2015 #

5 PM

Running 1:21:48 intensity: (1:15:58 @1) + (4:39 @2) + (1:11 @3) 15.4 km (5:19 / km) +268m 4:53 / km
ahr:134 max:169

have to eat gluten until Wednesday next week. that's not good when you have to run :/

Monday Mar 16, 2015 #

6 PM

Running 1:34:10 intensity: (1:22:01 @1) + (12:09 @2) 18.62 km (5:04 / km) +296m 4:41 / km
ahr:142 max:161

Sunday Mar 15, 2015 #

10 AM

Orienteering 1:18:18 intensity: (58:46 @1) + (17:27 @2) + (2:05 @3) 9.0 km (8:42 / km) +259m 7:36 / km
ahr:140 max:167

from granåsen.

Saturday Mar 14, 2015 #

6 PM

Running 58:35 intensity: (55:28 @1) + (3:07 @2) 10.75 km (5:27 / km) +202m 4:59 / km
ahr:134 max:159

ice ice baby

Friday Mar 13, 2015 #

5 PM

Running 40:11 intensity: (28:38 @1) + (6:25 @2) + (5:08 @3) 7.41 km (5:25 / km) +234m 4:41 / km
ahr:141 max:168

from hjerkinn to snøhetta viewpoint
9 PM

Running 16:26 intensity: (8:09 @1) + (6:20 @2) + (1:12 @3) + (45 @4) 3.46 km (4:45 / km) +96m 4:10 / km
ahr:150 max:174

car delivery

Wednesday Mar 11, 2015 #

6 PM

Running 1:08:38 intensity: (1:03:59 @1) + (4:23 @2) + (16 @3) 14.26 km (4:49 / km) +146m 4:35 / km
ahr:134 max:166

relaxing run in hamar. even got some daylight! body felt better but not really there yet.

Tuesday Mar 10, 2015 #

9 PM

Running 36:45 intensity: (35:41 @1) + (1:04 @2) 7.08 km (5:12 / km) +50m 5:01 / km
ahr:131 max:160

loooong day at work. managed to squeeze in a little training. still not feeling too well. next try tomorrow :)

Monday Mar 9, 2015 #

6 PM

Running 1:31:39 intensity: (1:31:21 @1) + (18 @2) 17.16 km (5:20 / km) +264m 4:58 / km
ahr:129 max:159

Sunday Mar 8, 2015 #

5 PM

Running 31:46 [1] 6.26 km (5:05 / km) +91m 4:44 / km
ahr:130 max:146

easy after coming back in the night.

Saturday Mar 7, 2015 #

8 AM

Orienteering 1:08:42 intensity: (44:53 @1) + (22:50 @2) + (59 @3) 9.37 km (7:20 / km) +203m 6:37 / km
ahr:144 max:165

last training in the forest. liked it a lot. nice map and awesome weather.
3 PM

Running 12:01 [1] 1.82 km (6:36 / km)
ahr:123 max:145

wup

Orienteering 30:18 intensity: (25:47 @1) + (4:11 @2) + (20 @3) 5.17 km (5:52 / km) +61m 5:32 / km
ahr:140 max:163

sprint in antalya. jogged through it.
4 PM

Running 1:52 [1] 0.38 km (4:52 / km)
ahr:129 max:136

cdown

Friday Mar 6, 2015 #

10 AM

Orienteering 1:09:05 intensity: (49:32 @1) + (18:30 @2) + (1:03 @3) 8.72 km (7:56 / km) +314m 6:43 / km
ahr:142 max:166

nice training, bit bushy.
6 PM

Orienteering 51:39 intensity: (11:20 @1) + (9:07 @2) + (11:37 @3) + (16:09 @4) + (3:26 @5) 8.85 km (5:50 / km) +74m 5:36 / km
ahr:163 max:190

night mass start. a lot of fun but a lot of confusion from me. not sure why but maybe because of the dogs i heard all the time. i dont really manage to focus then.

Running 3:37 [1] 0.64 km (5:39 / km)
ahr:130 max:147

wup
7 PM

Running 4:51 [1] 0.76 km (6:23 / km) +3m 6:15 / km
ahr:133 max:142

some cdown

Thursday Mar 5, 2015 #

9 AM

Orienteering 1:08:50 intensity: (1:07:18 @1) + (1:32 @2) 7.89 km (8:44 / km) +339m 7:11 / km
ahr:131 max:157

surprised about how well i felt after i was completely destroyed yesterday. cut a part of the training though.
3 PM

Orienteering 59:08 intensity: (20:40 @1) + (33:42 @2) + (3:49 @3) + (57 @4) 9.15 km (6:28 / km) +79m 6:12 / km
ahr:151 max:177

nice flat area. compass very useful :) fun!

Wednesday Mar 4, 2015 #

9 AM

Orienteering 56:21 intensity: (49:24 @1) + (6:19 @2) + (38 @3) 6.58 km (8:34 / km) +257m 7:10 / km
ahr:135 max:168

3 PM

Running 9:56 intensity: (8:12 @1) + (1:44 @2) 1.88 km (5:17 / km) +27m 4:56 / km
ahr:136 max:160

wup
4 PM

Orienteering 1:19:09 intensity: (55:20 @1) + (6:21 @2) + (5:38 @3) + (11:50 @4) 10.44 km (7:35 / km) +324m 6:34 / km
ahr:143 max:179

o-ints in gebiz, one of my absolutely favourite areas. had food and stomach problems so i didnt turn out to be as much fun as i thought. still, totally worth the trip.

Tuesday Mar 3, 2015 #

10 AM

Orienteering 1:19:37 intensity: (1:11:37 @1) + (7:58 @2) + (2 @3) 7.35 km (10:50 / km) +478m 8:10 / km
ahr:130 max:162

in selge. very special terrain. a lot of fun but really hard.
2 PM

Orienteering 1:39:03 intensity: (1:26:05 @1) + (11:58 @2) + (1:00 @3) 9.56 km (10:21 / km) +512m 8:10 / km
ahr:133 max:168

o-ints in selge.

Monday Mar 2, 2015 #

9 AM

Orienteering 51:08 intensity: (47:04 @1) + (4:04 @2) 5.31 km (9:38 / km) +229m 7:55 / km
ahr:130 max:155

ruin orienteering. not so good this time.
3 PM

Orienteering 1:28:59 intensity: (31:50 @1) + (38:02 @2) + (17:52 @3) + (1:15 @4) 11.11 km (8:01 / km) +593m 6:19 / km
ahr:153 max:172

route choice training. 3' missing. nice one!

Sunday Mar 1, 2015 #

8 AM

Running 11:01 intensity: (8:05 @1) + (45 @2) + (1:54 @3) + (17 @4) 1.89 km (5:49 / km) +58m 5:03 / km
ahr:121 max:174

sprint wup
9 AM

Running 6:58 [1] 0.75 km (9:18 / km) +1m 9:14 / km
ahr:123 max:134

cdown
10 AM

Orienteering 18:43 intensity: (1:54 @1) + (51 @2) + (1:14 @3) + (9:31 @4) + (5:13 @5) 3.86 km (4:51 / km) +89m 4:21 / km
ahr:176 max:195

WRE Sprint in Alanya. Ran ok. Approx 3 x 10 - 15'' mistake. Lost 40'' in the beginnen due to a bad map. Over 1000 WRE points for the first time :)
4 PM

Orienteering 28:11 intensity: (15:04 @1) + (11:22 @2) + (1:45 @3) 3.22 km (8:45 / km) +154m 7:04 / km
ahr:146 max:166

oing between ruins. fantastic map.

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