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Training Log Archive: naomi

In the 7 days ending Dec 21, 2008:

activity	#	time	miles		km		+m
Running	6	8:24:38	59.67	(8:27)	96.03	(5:15)	1565
Games	2	1:50:00
XC skiing	1	1:19:28	8.39	(9:28)	13.5	(5:53)	190
Bike	1	1:18:38	21.16	(16.1/h)	34.05	(26.0/h)	300
Strength	2	35:00
Total	7	13:27:44	89.22		143.58		2055

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Sunday Dec 21, 2008 #

Running long 1:58:32 [2] 23.78 km (4:59 / km) +260m 4:44 / km
ahr:146 max:169

longjog alone in the training. it pissed 2 hours down on me. very nice ... erverything gray ... bäh! :x

Games (soccer) 1:30:00 [3]

soccer, indoor! was great fun! :)

Saturday Dec 20, 2008 #

Running 40:49 [2] 6.38 km (6:24 / km) +140m 5:46 / km

ints today. warm up/cool down and the 4 x 3' break.

Running intervals 16:00 [5] 5.08 km (3:09 / km) +15m 3:06 / km

the ints. 4 x 4'. i am really satisfied with the session. could run some 150m further than last saturday. and the conditions were much worse today. had to run in 5 - 10cm of wet an heavy snow for the 1st 2:15 and the about 6' into the wind.

comparing last weeks session with this one i was behind after the 1st int. i had the same distance after number 2 and got away in 3 and 4 which is really nice! :)

Friday Dec 19, 2008 #

XC skiing 1:19:28 [2] 13.5 km (5:53 / km) +190m 5:30 / km
ahr:133 max:156

i want to dedicate this session to coach.dion. so there is no need for him to train!

quite though today as my wax (from last year) was 100% wrong. pushing, pushing, pushing. arms and back got really fast really tired... :P

Strength 15:00 [3]

as my physio from finland proposed i did some static core strength exercises. and some push-ups!

man am i weak! :X

Thursday Dec 18, 2008 #

Running hills 1:33:28 [2] 16.57 km (5:38 / km) +520m 4:53 / km

usual thursday ran. quite some snow on top of the hill. some 10 - 15cms of perfect powder. very nice! :)

C • man if you make so much you... 7

Wednesday Dec 17, 2008 #

Running long 2:01:26 [2] 23.83 km (5:06 / km) +205m 4:53 / km
ahr:149 max:172

easy one around the lake. hr seems to be a bit high but i am sure if the sensor still works properly. i think i should get a new battery.

Tuesday Dec 16, 2008 #

Running 57:01 [2] 9.81 km (5:49 / km) +275m 5:06 / km
ahr:142 max:163 (injured)

ints were planed but my back gave me too much pain. some cycling in the afternoon.

Bike (MTB, mostly asphalt) 1:18:38 [2] 34.05 km (26.0 kph) +300m
ahr:139 max:162

biking. as soon as the sun went down it got fu**ing cold! :x i hope i wont get sick now ... ^^

Games (Hockey) 20:00 [3]

indoor with the club. was fun but there were too many people around ^^

Strength 20:00 [3]

with the club

Monday Dec 15, 2008 #

Running 57:22 [2] 10.58 km (5:25 / km) +150m 5:04 / km
ahr:139 max:165

ran down to the school at 6. but nobody was there except robi! so we did just an easy run. :(

C • Strenght 4

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