Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jun 3, 2007:

activity	#	time	miles	km	+m
Running	7	6:59:21			1310
Orienteering	4	3:47:58	1.74	2.8	1185
Games	2	2:10:00
Strength	2	50:00
Total	7	13:47:19	1.74	2.8	2495

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Sunday Jun 3, 2007 #

Running 20:00 [2]
shoes: VJ Integrator

warm up and cool down for the relay today.

Orienteering 40:02 [4] +220m
shoes: VJ Integrator

relay today. i ran first. i really love running the startcourse and i could get some self-confidence today. had to find out afterwards i lost about 2:30 on a routechoice but ok. perfect running is not possible for me - not now!
was also quite tired right from the beginning but that was no surprise after this training week.

hannes came in first with a bit more then 34 minutes. i can life with these 5 minutes behind!

Games 40:00 [4]
shoes: Nike 90

played a bit soccer in the evening. was really fun but tough!

Saturday Jun 2, 2007 #

Running 30:00 [2]
shoes: VJ Integrator

warm up, little running between and cool down for the orienteering event

Orienteering 22:42 [3] 2.8 km (8:06 / km) +160m 6:18 / km
shoes: VJ Integrator

prolog... was fun to run but ran from 9 - 11. stupid^^

Orienteering 1:07:20 [3] +395m
shoes: VJ Integrator

the main part of the o-race. we had a chasing start with the results from the prolog. missed big time. not focused enough...

Friday Jun 1, 2007 #

Running 15:44 [2] +80m
shoes: Salomon Trail Pro SCS

wanted to run 5000m today to see how my shape is but the pain in my right hamstring from a strange movement while playing soccer last time got worse. so no fast training for me today. i will just train some strength then...

Running 25:10 [2] +75m
shoes: Salomon Trail Pro SCS

run to dragvoll and back to do the strength training there. legs felt good besides the hurting hamstring.

Strength 20:00 [3]

strength workout but skipped the core exercises because the medcine balls were not free and i did not want to wait that long. anyway... will not influence my shape that much i guess^^

Thursday May 31, 2007 #

Running 56:12 [2] +235m
shoes: Salomon Trail Pro SCS

running from home out to the start of the orienteering training to meet alban there and run with him and afterwards back from finish to my sweet sweet home here in trondheim! ;)

Orienteering 1:12:20 [3] +300m
shoes: VJ Integrator

o-training with alban. we ran the long legs slow and together and the short ones faster and with about 30s between. was a good training!

Wednesday May 30, 2007 #

Running 30:48 [2] +85m
ahr:130 max:158 shoes: Salomon Trail Pro SCS

easy jog with alban. perfect weather very warm! nice :D

Running 41:58 [2]
shoes: Salomon Trail Pro SCS

running a loop over dragvoll to tyholt to play soccer there.

Games 1:30:00 [3]
shoes: Nike 90

soccer. funny and tough!

Tuesday May 29, 2007 #

Running 49:42 [2] +255m
shoes: Salomon Trail Pro SCS

i ran flatrunden to dragvoll to do strength training there. in the loop included i did 5x5 minutes fast running with 2 minutes break.

the intervals are not included here. just the warmup, cooldown, breaks and the jog down from dragvoll.

Running 25:00 [4]
shoes: Salomon Trail Pro SCS

the ints itself. felt really astonishing well. propably the supercompensation... dunno but i like feeling good on intervals! ;)

1: 164/179
2: 172/177
3: 173/181
4: 172/182
5: 170/181

the first 4 were on trails the last one on the street from bekken to dragvoll!

Strength 30:00 [3]

the usual strength workout.

Running 57:44 [2] +295m
shoes: VJ Integrator

running to my to the start of my o-training and back.

Orienteering 25:34 [2] +110m
shoes: VJ Integrator

some line orienteering. was really very very hard to stay focused and read all the necessary details. perfect training for me i should do it more often.

i also met my first moose out there... i faced him ... was about 20m away from me heading my direction. i didnt know how fu**ing big these things are. i think it was the biggest living thing i ever saw :X
i was just scared turned around 180° and headed down all i head to the next big path where i fealt in safety. had shacky knees and a "jumping" heart down there. olala...!
anyway, i saw my first moose! WOOHOO! :D

C • Don't be afraid 2

Monday May 28, 2007 #

Running 1:07:03 [2] +285m
shoes: Salomon Trail Pro SCS

ran the usual loop to dragvoll but it was already closed at 8. so no strength for me today. i will do it tomorrow.

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