Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Mar 8, 2009:

activity

time

miles

Running

9:12:43

62.26

(8:53)

100.2

(5:31)

1535

Strength

52:00

Games

25:00

Total

10:29:43

62.26

100.2

1535

2:23

0:00

» now

Sunday Mar 8, 2009 #

Running long 2:23:47 [2] 18.94 km (7:35 / km) +675m 6:27 / km
ahr:145

nice long one with kungen. the gravel road was mostly ok. at least until the watch showed 80 minutes. we hit hip deep snow there and decided to get straight back over the mountain. we twisted by 180° on the top. i would have run down on the wrong side. good kungen was there! :x i also did realise we hit a path ALWAYS run on - usually. everything full with snow. quite a bit of walking, crawling.

Saturday Mar 7, 2009 #

Running warm up/down 20:44 [2] 3.5 km (5:55 / km) +15m 5:48 / km

wup and cool down for the race

Running race 23:25 [5] 6.3 km (3:43 / km) +35m 3:37 / km

regional cross champs. ran the "long" course. 7 laps á 900m. i guess it was a bit shorter. nice course, some nice turns, some nice mud, and some nice climb. a bit for everybody nice. finally managed to head off with the "right" pace. the plan was to run as constant as possible. tried to survive the flats and always attacked a bit on the rougher part.

lap times were:
3:17 | 3:20 | 3.:23 | 3:22 | 3;23 | 3:23 | 3:17

finished 3rd which is nice.

C • Nice One 4

Friday Mar 6, 2009 #

Running 16:18 [2] 3.61 km (4:31 / km) +20m 4:24 / km
ahr:144 max:161

ran to school to do some strength there. legs felt well. tomorrow r regional cross champs.

Strength 26:00 [3]

usual stuff

Thursday Mar 5, 2009 #

Running 28:49 [2] 6.1 km (4:43 / km) +65m 4:29 / km
ahr:141 max:166

bit of easy running in the morning. ints might come up later on

Running 32:26 [2] 5.65 km (5:44 / km) +55m 5:28 / km

warm up / cool down + 10 x 1' walking rest!

Running intervals 10:00 [5] 2.94 km (3:24 / km) +85m 2:58 / km

10 x 1' full. felt really well. good session.

Wednesday Mar 4, 2009 #

Running long 2:12:29 [2] 23.9 km (5:33 / km) +245m 5:16 / km
ahr:136 max:155

longjog with gassi. we ran mostly in the dark but it was nice somehow. some snow left around the lake and some ice as well but it was ok to run. not fast but ok! ;)

didnt feel smooth at all. :x

Tuesday Mar 3, 2009 #

Running 1:02:19 [2] 12.21 km (5:06 / km) +145m 4:49 / km
ahr:139 max:163

easy one to regenerate from yesterdays ints.

Running 22:52 [2] 4.82 km (4:45 / km) +45m 4:32 / km
ahr:141 max:161

bit of running before the club training. feeling way better now.

Games (hockey) 25:00 [2]

with the club.

Strength 26:00 [3]

usual strength workout.

Monday Mar 2, 2009 #

Running warm up/down 35:34 [2] 5.02 km (7:05 / km) +95m 6:28 / km

wup and cool down for the ints.

Running intervals 24:00 [5] 7.21 km (3:20 / km) +55m 3:12 / km
max:189

ints with robi. 6 x 4' with 2' walking break. didnt feel welll during the warmup but during the ints it was ok.

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