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Training Log Archive: naomi

In the 7 days ending Nov 15, 2009:

activity	#	time	miles		km		+m
Running	7	8:27:55	55.95	(9:05)	90.04	(5:38)	1520
Orienteering	1	1:42:30	5.13	(20:00)	8.25	(12:25)	150
Strength	2	1:15:00
Games	1	50:25
Total	7	12:15:50	61.07		98.29		1670

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Sunday Nov 15, 2009 #

Running 1:20:31 [2] 14.43 km (5:35 / km) +120m 5:21 / km
ahr:146 max:190

some warm up and fun-o run which was really funny and helped to collect the controls afterwards. felix won the race ahead of me - fotofinish decided. :)

nice so far. one more run still to come.

Running 1:06:15 [2] 10.92 km (6:04 / km) +280m 5:23 / km

number 2. really tired! poker next :D

Saturday Nov 14, 2009 #

Running 1:24:33 [2] 15.86 km (5:20 / km) +250m 4:56 / km
ahr:147 max:180

what a night! :) side effects were not too much sleep and a quite bad feeling body. but succeeded in draging myself out and to run a bit. actually i thought i could run ints today but that didnt work out. included here is a maybe 6 min fun o sprint which i didnt run full speed.

Friday Nov 13, 2009 #

Running 26:12 [2] 4.58 km (5:43 / km) +70m 5:19 / km
ahr:133

hmpf. training didnt work out today as planned. only got some minutes in. party next.

Thursday Nov 12, 2009 #

Running 54:22 [2] 10.03 km (5:25 / km) +185m 4:58 / km
ahr:145 max:173

easy running before soccer and 14' afterwards home. felt quite ok.

Games (soccer) 50:25 [3]
ahr:149 max:179

indoor soccer - fun! :)

Wednesday Nov 11, 2009 #

Running 29:16 [2] 4.63 km (6:19 / km) +70m 5:53 / km
ahr:130 max:158

ran down to gløshaugen to train strength and afterwards home. feeling way better than yesterday!

Strength 45:00 [3]

strength

Orienteering 1:42:30 [1] 8.25 km (12:25 / km) +150m 11:23 / km
ahr:115

night-o in bymarka. absolutely awesome to run over the open swamps. still very very hard for me to handle night orienteering!

Tuesday Nov 10, 2009 #

Running 36:16 [1] 6.45 km (5:37 / km) +75m 5:19 / km
ahr:131 max:169

easy one in the morning. body really has to get used to the morning runs ... not fun to run with it ... :x

C • Mornings are great 2

Running warm up/down 34:22 [2] 5.22 km (6:35 / km) +15m 6:29 / km

warm up, cool down and the breaks between the ints. ran 6 x 4 minutes with a fair bit of uphills. 1 minute breaks.

Running intervals 24:06 [5] 6.01 km (4:01 / km) +170m 3:31 / km
max:186

legs felt great. machine a bit more on the limit but only 186 max. maybe the cold temperatures. anyway a good session! happy with it. legs felt way stronger in the uphills.

Monday Nov 9, 2009 #

Running 1:12:02 [2] 11.91 km (6:03 / km) +285m 5:24 / km
ahr:145 max:173

std monday program! :)

Strength 30:00 [3]

including usual strength

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