Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Dec 7, 2008:

activity	#	time	miles		km		+m
Running	7	9:04:50	60.14	(9:04)	96.78	(5:38)	2335
Bike	1	1:06:33	15.93	(14.4/h)	25.63	(23.1/h)	240
Strength	1	40:00
Total	7	10:51:23	76.06		122.41		2575

2:42

0:00

» now

Sunday Dec 7, 2008 #

Running hills 1:08:10 [2] 10.01 km (6:49 / km) +470m 5:31 / km
ahr:146 max:177

finally started my run in the evening after an awesome party night! :) ran up about half a mountain and in knee deep powder back into the valley. the moon led my way. great! :D

Saturday Dec 6, 2008 #

Running 46:23 [3] 9.7 km (4:47 / km) +165m 4:24 / km

ints today. got up at 7 to be able to squeeze in the run. did 4x4' ints with 3' rest. did them on snow covered tracks and run up the glemmtal. fucking awesome! but tough to run. dont have the exact data cause the memory of my watch was full. :(

Friday Dec 5, 2008 #

Running 58:26 [2] 11.93 km (4:54 / km) +160m 4:35 / km
ahr:146 max:166

a bit of running before i left to saalbach-hinterglemm. i will work there the next 3 days.

Thursday Dec 4, 2008 #

Running hills 1:30:18 [2] 16.57 km (5:27 / km) +505m 4:44 / km
ahr:152 max:175

the legs felt finally much better! hr pretty high still but that will take a while. nice to have back some power in the legs! :)

Wednesday Dec 3, 2008 #

Running long 1:39:46 [2] 18.74 km (5:19 / km) +310m 4:55 / km
ahr:147

i start to feeling better but its still a long way to go to be back in shape! but the winter is still long! time enough to get in shape!

Tuesday Dec 2, 2008 #

Running warm up/down 53:08 [2] 7.41 km (7:10 / km) +165m 6:27 / km
ahr:142

warm up and cool down for the "ints". legs are still dead. back is sore. not really fun to run but it got better when i got warm. ran up the henndorfer forest and started the ints at the beginning of the forest. did 4x4' with 3' rest. the last one was only 3:33 because i was already on top then! :)

Running intervals 15:33 [4] 2.47 km (6:18 / km) +280m 4:01 / km
max:190

the ints. pulse about 10 - 15 beats too high ...

Running 53:23 [2] 9.37 km (5:42 / km) +150m 5:17 / km
ahr:148

ran before the club training and afterwards back home.

Strength 40:00 [3]

Monday Dec 1, 2008 #

Bike (mostly asphalt) 1:06:33 [2] 25.63 km (23.1 kph) +240m
ahr:137

legs still dead after yesterday so i decided to do some biking instead of the planed run. i will do an easy run later on with the others! :)

Running 59:43 [2] 10.58 km (5:39 / km) +130m 5:19 / km
ahr:148

uff. legs are dead. back and abs are also sore... will need some time to get in proper shape for training again! :)

« Earlier | Later »