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Training Log Archive: naomi

In the 7 days ending Nov 8, 2009:

activity	#	time	miles		km		+m
Running	6	8:18:17	53.05	(9:24)	85.38	(5:50)	1520
Orienteering	1	1:30:08	4.16	(21:39)	6.7	(13:27)	240
Strength	2	1:00:00
Total	7	10:48:25	57.22		92.08		1760

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Sunday Nov 8, 2009 #

Running long 1:51:17 [2] 17.47 km (6:22 / km) +365m 5:46 / km
ahr:136 max:165

longish run. wanted 2 hours to get my 10 hours this week ... planned on running really slow. thats also what i did. but i had this course a bit longer in memory ... anyway. good first week. :)

Saturday Nov 7, 2009 #

Running 43:21 [2] 8.47 km (5:07 / km) +100m 4:50 / km
ahr:145 max:164

easy run before and 15' back home after strength.

Strength 30:00 [3]

core stuff + push ups + an exercise for the hamstrings

C • Hammies 2

Friday Nov 6, 2009 #

Running warm up/down 45:35 [2] 6.91 km (6:36 / km) +50m 6:22 / km

warm up and cool down as well as the ~90s breaks between the ints. 6 x 1000m on the menu today. on the track. indoors.

Running intervals 20:37 [5] 6.0 km (3:26 / km)
max:190

3:28, 3:27, 3:27, 3:26, 3:27. 3:23

actually i am really happy with this session. i mean its just the beginning of the training! :) it didnt feel too hard. so i guess 1 or 2 more are possible. but the plan was 6 x 1000m for today.

C • nice 3

Thursday Nov 5, 2009 #

Orienteering 1:30:08 [2] 6.7 km (13:27 / km) +240m 11:25 / km
ahr:132 max:166

night-o session in a realy green and difficult terrain. we ran a big group which didnt help too much in terms of missing! :)

actually i wasnt that happy out there. i was simply overstrained. incredible. and i managed to get a branch in my eye again. i guess thats the next scratch on the horny skin. at least it feels the same than last time. thinking about buying some glasses.

Wednesday Nov 4, 2009 #

Running 35:40 [2] 6.3 km (5:40 / km) +50m 5:27 / km

easy morning run

Running 1:34:32 [2] 15.62 km (6:03 / km) +400m 5:22 / km
ahr:144 max:169

longish run with the guys

Tuesday Nov 3, 2009 #

Running warm up/down 47:09 [2] 6.73 km (7:00 / km) +10m 6:57 / km

had 6 x 4' at about 95% planned with 1' rest. turned out to be 7 x 4' cause i wanted to reach estenstadhytta. the training was really a good one. but i felt quite heavy in the end and the wind is very strong out there ... funny to run uphill when the wind tries to blow you down again :x anyway - did it - happy - good session

time here is warm up and cool down and the breaks as well as a 5' walk after the last int. was a bit tired then... :)

Running intervals 28:28 [5] 6.12 km (4:39 / km) +275m 3:48 / km

the ints. was ok. didnt kill myself but it was really hard. max heart rate was 187.

Monday Nov 2, 2009 #

Running 1:11:38 [2] 11.76 km (6:05 / km) +270m 5:28 / km
ahr:146 max:175

std monday training. winter training has started.

Strength 30:00 [3]

std core program

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