Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Sep 2, 2007:

activity	#	time	miles		km		+m
Running	6	7:12:22	52.45		84.41		1665
Hiking	1	1:56:25	5.59	(20:49)	9.0	(12:56)	300
Bike	1	55:24	17.4	(18.8/h)	28.0	(30.3/h)	260
Total	7	10:04:11	75.44		121.41		2225

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Sunday Sep 2, 2007 #

Bike 55:24 [3] 28.0 km (30.3 kph) +260m
shoes: Salomon Trail Pro SCS

jumped on the bike after coming home from work. felt really great and it looks like the power is coming back to me. i am really looking forward now to the relay in two weeks. one more hard week with a lot of orienteering training should be perfect to be perfectly prepared then ...

Saturday Sep 1, 2007 #

Running 49:16 [2] 9.4 km (5:14 / km) +175m 4:48 / km
shoes: Salomon Trail Pro SCS

really nice run again with macho. was not fast but nice view and nice company! :)

Friday Aug 31, 2007 #

Running 37:55 [2] 7.5 km (5:03 / km) +100m 4:44 / km
shoes: Salomon Trail Pro SCS

morning jog with rich, aish and balu! :)

Running 41:23 [2] 10.4 km (3:59 / km) +235m 3:35 / km
shoes: Salomon Trail Pro SCS

awesome run in pertisau (tyrol). i ran in the dawn because i couldnt make it earlier - i had to work. anyway - legs felt great - felt fast. was fun!
shape is coming back!

hmm - just saw the pace i ran on this training. it felt really easy just felt like a basic run - fast but not hard. the time is 100% right as well as the length of the course. i measured it 3 times ...

thats GREAT! :D

Thursday Aug 30, 2007 #

Running 23:48 [2] 5.4 km (4:24 / km) +90m 4:04 / km
ahr:147 max:167

morning run. i ran down to breitis to get a buff for my dads birthday today.

Running 1:02:32 [2] 11.9 km (5:15 / km) +205m 4:50 / km
ahr:141 max:168 shoes: Salomon Trail Pro SCS

nice run with kungen and mani (manney1 on AP). i am getting really tired now and thats great. exactly what i want. next week less hours more intensity and then 1 week of rest. thats the plan until the relay.

Wednesday Aug 29, 2007 #

Running 26:18 [2] 5.65 km (4:39 / km) +115m 4:13 / km
ahr:147 max:162 shoes: Salomon Trail Pro SCS

"morning run" to loosen the legs! was ok and i had a nice speed and the pulse was ok! :P dumdidum - is the shape maybe back on its way? come to daddy :D

Running 1:26:51 [2] 15.2 km (5:43 / km) +515m 4:53 / km
ahr:144 max:169 shoes: Salomon Trail Pro SCS

ran up the henndorfer wald. bad weather but i like running in the rain if it is warm.

Tuesday Aug 28, 2007 #

Running 39:46 [3] 9.06 km (4:23 / km) +190m 3:58 / km
ahr:153 max:174 shoes: Salomon Trail Pro SCS

nice run with nothing but some water in my stomach. legs didnt feel good so i had to work to keep the pace up. i also didnt care about the hr today just wanted to run! :)

pushed the last hill to make it under 40 :P

Running warm up/down 25:31 [2]
shoes: Salomon Trail Pro SCS

warm up cool down and the rest between the ints.

Running intervals 22:37 [5] 6.4 km (3:32 / km)
shoes: Salomon Trail Pro SCS

8 x 800m with 1min rest.

2:54 167/181
2:47 169/188
2:48 176/190
2:48 175/190
2:54 175/190
2:51 176/190
2:52 178/191
2:43 182/195

C • and... 2

Monday Aug 27, 2007 #

Hiking 1:56:25 [2] 9.0 km (12:56 / km) +300m 11:05 / km

next tour in flachau. was really nice area but a real heavy downhill 1050m on maybe 4k ...

Running 16:25 [2] 3.5 km (4:41 / km) +40m 4:26 / km
ahr:142 max:161 shoes: Salomon Trail Pro SCS

first i wanted to go biking. i decided later to do a run but while running i decided only to stretch out my legs and do some short running. thats the outcome ...

the avg hr might be a bit too low because it didnt work properly all the time but in general i was faster than it felt and the pulse is "ok". not were it was but i should maybe just accept it and hope the speed is coming back to daddy (thats me then ...)!

C • no worries you are still faste... 3

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