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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jan 14, 2007:

activity # timemileskm+m
  Running5 5:19:43 8.82 14.2 755
  Trailrunning4 4:46:13 1020
  XC skiing2 3:02:15 910
  Games1 1:00:00
  Orienteering1 52:47 2.86(18:28) 4.6(11:28) 245
  Intervals2 48:44 3.11 5.0 135
  Strength1 30:00
  Running School / Jumping1 30:00
  Total7 16:49:42 14.79 23.8 3065

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Sunday Jan 14, 2007 #

XC skiing 1:32:04 [3] +445m
ahr:127 max:152 shoes: Salomon Active Carbon

Today I was out the first time in Norway to do some XC skiing. I really liked it my I had completely the wrong wax so it wasn't that funny and it got pretty tough. It was a good strength workout for the upper body! ;)

Trailrunning 55:20 [2] +180m
ahr:130 max:155 shoes: Salomon Trail Pro SCS

i did some running in the evening because the training was just to short in the morning for a sunday.

now i've finished the 3rd week and i'm looking forward for the rest week. i trained about 16, 14 and 15 hours the last week. the should be enough for a solid basis. i also think i got a pretty good basis i just have to work on my speed!!

Saturday Jan 13, 2007 #

Running warm up/down 6:05 [1] +10m
ahr:124 max:148 shoes: Jalas Jukola

did some easy warm up for the orienteering training!

Orienteering 52:47 [2] 4.6 km (11:28 / km) +245m 9:04 / km
ahr:144 max:170 shoes: Jalas Jukola

the day on which i first used a norwegian orienteering map. i took it very easy although it was mass start. but it was still enough advantag to see all the steps in the snow.
anyways, i did it on my own. i made a lot of mistakes! i'll upload that map asap.

Running 33:12 [1] +80m
ahr:130 max:148 shoes: Salomon Trail Pro SCS

i ran out to dragvoll to do some strength training there. i thought its opened until 10. in fact its only opened till 8 so i ran back home! :X

XC skiing 1:30:11 [2] +465m
ahr:138 max:164 shoes: Salomon Active Carbon

was out for some xc skiing today. the weather was amazing and i also took some pictures. in the end it was far to short. i wanted to go at least for 2 hours but the wrong wax drove me crazy in the end! :X i'm glad felix arrives tomorrow with some nice wax for my skis! :D

Friday Jan 12, 2007 #

Running 17:23 [1] 3.7 km (4:42 / km) +25m 4:33 / km
ahr:130 max:141 shoes: Salomon Trail Pro SCS

I started the day with a little jog just to get easy legs. They felt ok but not on the upphils! ;) anyways, i'm looking forward to the interval. I'm curious about how "fast" i can run!

http://www.gmap-pedometer.com/?r=636626

Running warm up/down 55:33 [1] +190m
ahr:132 max:148 shoes: Salomon Trail Pro SCS

running to the track in leangen with a little loop (i took the wrong road :x) and afterwards back. also included are the breaks between the inverals.

Intervals intervals 16:35 [5] 5.0 km (3:19 / km)
max:191 shoes: Salomon Trail Pro SCS

5 x 1000m with 1:30 walk & jog recovery! :)

3:18 167 / 179
3:20 174 / 186
3:21 176 / 187
3:18 176 / 189
3:18 178 / 191

Thursday Jan 11, 2007 #

Running 49:04 [2] 10.5 km (4:40 / km) +130m 4:24 / km
ahr:131 max:156 shoes: Salomon Trail Pro SCS

was out for an easy run at 8. was nice. now i'm really looking forward to playing soccer in the evening! :YES:

oh the route... i tried it: http://www.gmap-pedometer.com/?r=634589

Games 1:00:00 [3]
shoes: Salomon Trail Pro SCS

played innebandy and soccer with some guys from ntnui orienteering and some bikers!?
was really fun. I started playing on both teams - soccer & innebandy but switched to soccer then!
was really great fun!

Running 33:46 [1] +80m
ahr:131 max:152 shoes: Salomon Trail Pro SCS

ran out to dragvoll and back again!

Wednesday Jan 10, 2007 #

Trailrunning 1:04:50 [1] +225m
ahr:123 max:149

very very easy run today and a short one but i guess it was just the right thing after yesterdays intervals.
C • Recover! 2

Tuesday Jan 9, 2007 #

Trailrunning 1:13:22 [2] +275m
ahr:134 max:156 shoes: Jalas Jukola

was out with lars and hannes for a run. we started at 8 ... thats pretty early but ok! :) i took my orienteering shoes today but i think its not the best to run with them all the trainings. maybe i should buy some icebugs...!
C • Ice Bugs 4

Running warm up/down 1:07:12 [3] +140m
shoes: Jalas Jukola

the warm up and cool down for todays intervals. and also the two last intervals i didn't run fast anymore. also included the breaks here. i really died at the cool down today. thanks god i met line and marta on my way home!

Intervals intervals 32:09 [4] +135m
shoes: Jalas Jukola

today i did my first intervals in norway. 6x8 minutes trough the forest. sometimes we used some pathes and also some open area like fields. the first 3 intervals i was able to run with the pack. at the start of the 4th was a hill we had to climb. i couldn't make it with them up there and so i had to wait a bit to get some light again. i had no light. as you can imagine thats pretty funny... running intervals in the dark trough a forest without light! i made it and i am NOT injured! :D

anyways, it looks like it was a completely new thing for my body and muscles and i'm absolutely dead now. i had no more power, i got blisters, i had no light, my stomach has seen better times and on the way home my nose began to bleed.

arriving at home i ate almost everything i had there watched a movie and no get some sleep. i hope i feel better tomorrow! phew... what a day. the norwegians run like hell!!!

oh... the sessions
1 - 171/184 40m climb
2 - 170/180 10m climb
3 - 173/180 25m climb
4 - 169/180 60m climb
C • GET A LIGHT! 2

Monday Jan 8, 2007 #

Trailrunning 1:32:41 [2] +340m
ahr:133 max:158 shoes: Salomon Trail Pro SCS

started at 8 to run with lars, anders and a 3rd guy i dont know the name. it was still "dark". but enough to light to be able to run on some trails. it was pretty tough to stay concentrated and not to fall. again a lot of water, some swamps and stuff...! anyway, i liked it! was cool!

Running 57:28 [1] +100m
ahr:128 max:148 shoes: Salomon Trail Pro SCS

running up a little loop to dragvoll to do some jumping and strength training there. it was incredible heading out for a run with almost 40 or 50 people! WOW. great feeling running with a crowd! :D

plus running straight back afterwards!

Strength 30:00 [3]

some core body strength exercises and some for the feet!

Running School / Jumping 30:00 [3]

did also some jumping with hurdles and stuff. that was pretty fun. i liked it!

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