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Training Log Archive: naomi

In the 7 days ending Mar 22, 2009:

activity	#	time	miles		km		+m
Running	6	7:41:27	51.85	(8:54)	83.44	(5:32)	1765
Games	2	2:15:00
Orienteering	3	1:52:08	7.52	(14:55)	12.1	(9:16)	450
XC skiing	1	1:16:30	8.08	(9:28)	13.0	(5:53)	335
Strength	2	52:00
Total	7	13:57:05	67.44		108.54		2550

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Sunday Mar 22, 2009 #

Running long 2:38:38 [2] 24.14 km (6:34 / km) +900m 5:32 / km

awesome longjog with gassi and warti. nicest run in a very very long time. we ran on 1.5m of snow for a long time. sun was shining. perfect :P

Saturday Mar 21, 2009 #

Orienteering 40:42 [2] 4.5 km (9:03 / km) +150m 7:45 / km
ahr:132

put out the controls with tobi and collected them afterwards with some of the other guys. nice to have some help. :) and everything worked out fine with my competition today! :P

the bad thing is i wasnt able to do my tempo run. i wanted to run the men elite course after i put out the controls but i felt really tired and had heavy legs so i decided to postpone it and do it in the afternoon after the race. but i didnt have the time then. so i didnt do it at all now. that sucks and i have got a bad conscious now... :x

Games (soccer) 1:50:00 [4]

at least i managed to play some soccer in the evening. tried to push hard to get some intense training in.

Friday Mar 20, 2009 #

Running 19:01 [2] 3.58 km (5:19 / km) +45m 5:00 / km
ahr:125 max:144

morning jog. feeling terrible. as always in the morning ...

Running 1:00:43 [2] 11.59 km (5:14 / km) +260m 4:43 / km
ahr:135 max:158

nice n easy with mani and mani! :P

Thursday Mar 19, 2009 #

Running 15:54 [2] 3.58 km (4:26 / km) +65m 4:04 / km
ahr:140 max:164

morning run

Running warm up/down 29:51 [2] 5.21 km (5:44 / km) +50m 5:28 / km

wup & cdown + 10 x 1' walking rest between the ints.

Running intervals 10:00 [5] 3.07 km (3:15 / km) +85m 2:52 / km

10 x 1' as fast as possible. :x snow and wind ... awesome....

i managed to get some 50m further than last time which is nice. every week 50m improvement until the season and i'd say i am fast! :D

Strength 26:00 [3]

usual stuff

Wednesday Mar 18, 2009 #

XC skiing 1:16:30 [1] 13.0 km (5:53 / km) +335m 5:13 / km
ahr:125 max:145

mhhh, snow is way too soft. wanted to go home after 10 minutes. had 90' planed but couldnt bear it any longer xD

Running 39:54 [2] 8.41 km (4:45 / km) +150m 4:21 / km
ahr:134 max:157

to the forest and back. had to do some final field checking for "my" event on saturday.

Orienteering 33:11 [1] 3.6 km (9:13 / km) +150m 7:38 / km
ahr:114 max:142

the last part field checking in the forest

Tuesday Mar 17, 2009 #

Running 44:45 [1] 8.93 km (5:01 / km) +120m 4:42 / km
ahr:130

ran down to the camping site where i met kungen (kungen1 on ap) and we did some field checking for the little competition on the weekend. afterwards from the camping site back home along the lake.

Orienteering 38:15 [1] 4.0 km (9:34 / km) +150m 8:03 / km
ahr:130

the field checking. distance is estimated.

Running 22:25 [2] 4.43 km (5:04 / km) +70m 4:41 / km
ahr:132 max:149

ran a little loop with robi before the club training.

Games (hockey) 25:00 [3]

a bit of hockey :) fun as always! :)

Strength 26:00 [3]

usual tuesday club strength training stuff ;)

C • 26:00 6

Monday Mar 16, 2009 #

Running warm up/down 35:37 [1] 3.5 km (10:11 / km) +20m 9:54 / km

wup, cdown, and the breaks.

Running intervals 24:39 [5] 7.0 km (3:31 / km)

the ints. 3 x 2000m with 2' rest. tired from the beginning. head was very weak. try to push through this week and then some rest. maybe even 2 weeks. not sure yet.
i had about 8' rest after the last int when rich asked me run another 1k as fast as possible. took me some time to finally do it but it was fast at least.

times were:
7:11,4
7:14,8
7:07,1
3:05,8

C • Good session 3

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