Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jul 1, 2007:

activity	#	time	miles	km	+m
Running	7	9:59:23	30.48	49.05	2850
Orienteering	1	1:08:48
Strength	2	1:00:00
Intervals	2	35:00	2.98	4.8	30
Total	7	12:43:11	33.46	53.85	2880

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Sunday Jul 1, 2007 #

Running 2:16:33 [2] 21.0 km (6:30 / km) +805m 5:27 / km
shoes: Salomon Trail Pro SCS

nice run in the hill behind my place. i almost died in the heat out there and felt quite empty but was a good longjog. bit slow maybe! :x

Saturday Jun 30, 2007 #

Running 52:22 [2] 10.75 km (4:52 / km) +155m 4:33 / km
shoes: Salomon Trail Pro SCS

easy run with my sister on the back to the strength room. picked also up mani to join me there ... and afterwards back!

Strength 30:00 [2]

strength trianing. usual stuff. just changed it a bit because of a new training environment ... but in general its the same!

Running warm up/down 33:44 [2] 5.5 km (6:08 / km) +125m 5:30 / km
shoes: Salomon Trail Pro SCS

warm up cool down and the brakes for the intervals.

Intervals intervals 15:00 [5] 4.8 km (3:07 / km) +30m 3:02 / km
shoes: Salomon Trail Pro SCS

intervals! 5 x 3 minutes with 2.5 minutes break. the kilometers are only about ... so i am not sure about the speed i had.

felt pretty good anyway. the worst thing was the coordination of my legs today. its really strange if i try to run fast! some training will fix it! :)

Friday Jun 29, 2007 #

Running 1:03:43 [2] 11.8 km (5:24 / km) +350m 4:42 / km
shoes: Salomon Trail Pro SCS

nice run in the henndorfer forrest. mani ran the part in the forrest with me and biked back home with me!

Thursday Jun 28, 2007 #

Running 30:40 [2] +80m
shoes: Salomon Trail Pro SCS

nice short and easy morning jog with felix!

Running 1:01:07 [2] +350m
shoes: Salomon Trail Pro SCS

nice run with felix. did the course i always run before the strength training!

Wednesday Jun 27, 2007 #

Orienteering 1:08:48 [3]
shoes: VJ Integrator

o-training up in bymarka. one of the best runs i ever had. i ran with alban.

but thats exactly the reason why i do orienteering. i ran just around with a smile on my face - i was just happy!

Running 59:29 [2] +290m
shoes: Salomon Trail Pro SCS

nice run with felix around estenstaddammen.

Tuesday Jun 26, 2007 #

Running 28:46 [2] +145m
shoes: Salomon Trail Pro SCS

morning jog - austrian style! :D

just did it to get the legs in shape for the fast stuff in the evening!

Running 1:00:12 [2] +240m
shoes: Salomon Trail Pro SCS

warm up cool down and breaks and everything from the second training but the intervals! :)

Intervals intervals 20:00 [4]
shoes: VJ Integrator

Vogelrunden - Intervals!

I really like running there although it wasnt really funny today. I felt really good and ran the first 4 without problems. Then my stomach started to make some problems meaning that i had to go to toilet after the 6th. So I skipped the 7th and ran the 8th again. Felix persuaded me to a 9th ... so i did in the end 8 of them!

We ran 8 x 2:30 with 1 min break in between.
i just had a 4:30 break between 6 and 7.

On changing I felt already that this allergic reaction I have maybe once a year is coming up. My stomach still devastated it was really not funny getting home. I had to switch then between toilet and shower several times. The allergy stuff got pretty bad but right now it seems ok. Bugger :X

Monday Jun 25, 2007 #

Running 1:12:47 [2] +310m
shoes: Salomon Trail Pro SCS

usual monday training with alban. felt pretty bad in the beginning because i ate too much before the run. so i started to feel better and better especially after the strength training.

was fun somehow! :)

Strength 30:00 [3]

strength workout

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