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Training Log Archive: naomi

In the 7 days ending Jan 24, 2010:

activity # timemileskm+m
  XC skiing5 7:15:40 54.77(7:57) 88.15(4:57) 1033
  Running7 6:06:26 39.13(9:22) 62.97(5:49) 890
  Strength2 1:30:00
  Games1 52:16
  Orienteering1 28:15 1.94(14:32) 3.13(9:02) 44
  Total12 16:12:37 95.85 154.25 1967

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Sunday Jan 24, 2010 #

9 AM

XC skiing (classic) 1:19:56 intensity: (15:12 @1) + (1:04:44 @2) 13.35 km (5:59 / km) +164m 5:38 / km

thought i join the guys on the classic long one on sunday with classic skis but found out i have no technique ... got blisters as well and had to turn around soon. damnit :x was supposed to go for some 4 hours or something like that. bugger
C • what... 3
2 PM

XC skiing 44:21 intensity: (2:09 @1) + (42:12 @2) 10.47 km (4:14 / km) +90m 4:04 / km
ahr:143 max:159

some more minutes on my classic skis as i was fine going with them. blisters almost didnt hurt. just did some minutes to achieve this weeks goal wich i managed. so finally a bit happy! :)

Saturday Jan 23, 2010 #

10 AM

XC skiing 1:46:59 intensity: (20:16 @1) + (1:26:43 @2) 22.33 km (4:47 / km) +377m 4:25 / km
ahr:139 max:158

headed out at 10 with the guys and went up a little mountain to go back in the valley to get home in time for the downhill in kitzbühel which i managed. skis quite bad. had to push all the way up and on the downhill i didnt have a chance to keep up with the guys on their classic skis :X
C • You should really learn how... 2
6 PM

XC skiing 2:03:16 intensity: (1:07:38 @1) + (55:38 @2) 24.8 km (4:58 / km) +278m 4:42 / km
ahr:126 max:155

2nd session. was supposed to join the the sprint relay but didnt make it as i slept too long ... but still went out for some 2 hours. nice! :)

Friday Jan 22, 2010 #

1 PM

Running 43:31 intensity: (10:34 @1) + (5:32 @2) + (13:14 @3) + (14:11 @4) 8.14 km (5:21 / km) +108m 5:01 / km
ahr:157 max:183

job, home, eating, intervals, home, packing, leaving to sweden for a little trainingscamp of the weekend

4 x 4 minutes with 3' break. couldnt get the hr up. but it was really hard and i pushed as hard as possible.
9 PM

XC skiing 1:21:08 intensity: (15:52 @1) + (1:05:16 @2) 17.2 km (4:43 / km) +124m 4:33 / km
ahr:140 max:160

some xc skiing in bruksvallarna in sweden. it was already dark so i went out with the headlamp. awesome! wax not really perfect :x

Thursday Jan 21, 2010 #

6 PM

Running 16:32 intensity: (3:11 @1) + (13:21 @2) 3.06 km (5:24 / km) +44m 5:02 / km
ahr:136 max:154

ran up to dragvoll

Games (soccer) 52:16 intensity: (10:03 @1) + (30:45 @2) + (8:21 @3) + (3:07 @4)
ahr:146 max:179

soccer at dragvoll with the guys

Running 13:43 intensity: (4:13 @1) + (9:30 @2) 2.55 km (5:23 / km)
ahr:132 max:142

running back home :)

Wednesday Jan 20, 2010 #

8 AM

Running 25:36 intensity: (13:17 @1) + (12:19 @2) 4.14 km (6:11 / km) +58m 5:47 / km
ahr:130 max:149

down to gløs for strength with the club and home afterwards.

Strength 1:00:00 [3]

ntnui strength
7 PM

Running 1:24:38 intensity: (38:39 @1) + (45:59 @2) 14.06 km (6:01 / km) +310m 5:25 / km
ahr:131 max:152

headed out to run flatrunden and up to estenstadhytta. when i came down to bekken i decided to do a little extra as i had some 90' planned. as you can see the extra was not extra enough ^^

Tuesday Jan 19, 2010 #

9 AM

Running 46:23 intensity: (28:13 @1) + (16:04 @2) + (2:06 @3) 7.79 km (5:57 / km) +79m 5:40 / km
ahr:131 max:180

easy one in the morning. felt terrible.
6 PM

Running 29:13 intensity: (9:03 @1) + (20:10 @2) 5.25 km (5:34 / km) +21m 5:27 / km
ahr:133 max:149

ran down to the o-training with felix

Orienteering 14:40 intensity: (1:21 @1) + (10:23 @2) + (2:56 @3) 1.57 km (9:21 / km) +22m 8:45 / km
ahr:149 max:168

first loop. plan was to run hard but i didnt manage that as it was quite hard to run with the snow and undervegetation. besides that i had to focus on the map reading as well. did only some smaller mistakes but was quite often not sure even tough it was right.

all in all ok session for the first night-o in a while.

Orienteering 13:35 intensity: (1:34 @1) + (7:55 @2) + (4:01 @3) + (5 @4) 1.56 km (8:42 / km) +23m 8:07 / km
ahr:151 max:170

2nd. bit better flow. a miss towards the end and sometimes still not 100% sure but better.

Running 30:29 intensity: (1:06 @1) + (29:04 @2) + (19 @3) 5.24 km (5:49 / km) +65m 5:29 / km
ahr:144 max:161

running home with espen & felix

Monday Jan 18, 2010 #

6 PM

Running 1:02:55 intensity: (15:34 @1) + (44:29 @2) + (2:52 @3) 10.17 km (6:11 / km) +205m 5:37 / km
ahr:138 max:163

flatrunden with the guys before strength. quite bad to run. exactly what i needed after i came home after a day where nothing worked as it was supposed to be. grml :x

Strength 30:00 [3]

business as usual

Running 13:26 intensity: (36 @1) + (12:32 @2) + (18 @3) 2.57 km (5:14 / km)
ahr:141 max:161

ran home from dragvoll. hr data not correct

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