Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Mar 11, 2007:

activity	#	time	miles		km		+m
Running	6	6:27:07	7.11		11.45		1050
Trailrunning	4	4:55:45					1100
Strength	3	1:40:00
Games	1	40:00
Orienteering	1	30:19	2.86	(10:36)	4.6	(6:35)	95
Intervals	1	19:45	3.73	(5:18)	6.0	(3:18)
Total	7	14:32:56	13.7		22.05		2245

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Sunday Mar 11, 2007 #

Trailrunning 1:18:49 [2] +275m
ahr:141 max:163 shoes: Salomon Trail Pro SCS

flatrunden once more but really sucked to run there today because its raining and pretty warm and so i cant run anymore on the snow... always "breaking trough"!
got almost mad while running!

C • almost mad? 2

Saturday Mar 10, 2007 #

Running long 2:15:17 [2] +570m
ahr:133 max:156 shoes: Salomon Trail Pro SCS

longjog today. i came the storre p and they told me they want to run about 2:15... so i did it today. was pretty tired after yesterday intervals.... mh! rest week i'm coming^^

Running 26:32 [3] +75m
shoes: Salomon Trail Pro SCS

up to dragvoll and back. ran a bit faster this time because i was in a hurry.

Strength 30:00 [3]

usual strength training

Friday Mar 9, 2007 #

Running 26:19 [2] 5.45 km (4:50 / km) +135m 4:18 / km
ahr:140 max:156 shoes: Salomon Trail Pro SCS

did just a easy run to wake up my legs before todays intervalls.

URL for this route is: http://www.gmap-pedometer.com/?r=757024

Running warm up/down 51:24 [2]
shoes: Salomon Trail Pro SCS

warm up and cool down for the intervals in leangen. plus the brakes between the ints.

Intervals intervals 19:45 [5] 6.0 km (3:18 / km)
shoes: Salomon Trail Pro SCS

intervals in leangen. 6x 1000m. every 5 minutes start.

the times were:
3.24 162/178
3.18 170/187
3.16 174/188
3.15 174/190
3.15 177/192
3.17 176/196

i think it was a good workout. i had heavy legs and a little bit sore hamstrings from yesterdays games. but i was pretty fast i would say - at least faster than last times!

Thursday Mar 8, 2007 #

Trailrunning 1:13:00 [2] +270m
ahr:136 max:165 shoes: Salomon Trail Pro SCS

ran about half way of flatrunden than a shortcut back in direction bekken up to estenstadhytta and afters back home. didnt feel to good today but thats usual if i sleep really long. today 11 hours!

Running 31:15 [2] 6.0 km (5:13 / km) +75m 4:54 / km
ahr:140 max:152 shoes: Salomon Trail Pro SCS

running to dragvoll and back.

Games 40:00 [3]
shoes: Nike 90

played soccer and innebandy. was really funny again and i got pretty tired in the end. tomorrow intervals. lets see how it works! ;)

Wednesday Mar 7, 2007 #

Trailrunning 1:06:39 [2] +255m
ahr:142 max:167 shoes: Salomon Trail Pro SCS

did the flatrunden plus extension in direction estenstadhytta. was really tough to run because the snow melts now and everything is soft. so i broke sometime trough the snow and injured my shins a bit. not too bad but take a look at the picture! ;)

FIRST RUN WITH SHORTS TODAY HERE IN TRONDHEIM!

C • pic 1

Strength 30:00 [3]

did the usual strength training in dragvoll.

Running 29:31 [2]
ahr:145 max:158 shoes: Salomon Trail Pro SCS

after the trailrun and the strength training i did a little loop home. it was really awesome today. its really warm so i ran with my shorts and it looks like i'm getting in shape. legs feeling great pulse is low. so everything alright! ;)

URL for this route is: http://www.gmap-pedometer.com/?r=753152

Tuesday Mar 6, 2007 #

Trailrunning 1:17:17 [2] +300m
ahr:134 max:154 shoes: Salomon Trail Pro SCS

once again flatrunden!

Orienteering tempo 30:19 [4] 4.6 km (6:35 / km) +95m 5:58 / km
ahr:161 max:184 shoes: Jalas Jukola

today was again a gateolöp on the schedule. some street orienteering. we got a map from some living are so it wasnt that boring. i had no light tough and so i had to read the map a lot what didnt work all the time. so one big mistake and 3 smaller ones. all in all it was a great training with 3 loops. some fast running... didn't push to hard - medium speed! :)

Running warm up/down 12:00 [1]
shoes: Jalas Jukola

very short warm up and a little bit a longer warm down.

Monday Mar 5, 2007 #

Running 37:18 [2] +125m
ahr:134 max:157 shoes: Salomon Trail Pro SCS

headed out to flatrunden and the pulse was also pretty nice but i had really heavy feet so i turned left before hitting the forest! ...

C • Still Sick 2

Running 37:31 [1] +70m
ahr:125 max:155 shoes: Salomon Trail Pro SCS

dragvoll and back including the little edge to carsten! ;)

Strength 40:00 [3]

strength training in Dragvoll!

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