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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jan 2, 2011:

activity # timemileskm+m
  Orienteering9 4:33:03 25.1 40.39 733
  Running12 4:27:49 24.17 38.9 616
  Strength1 20:00
  Total13 9:20:52 49.27 79.29 1349

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MoTuWeThFrSaSu

Sunday Jan 2, 2011 #

11 AM

Running 13:02 intensity: (8:38 @1) + (3:59 @2) + (25 @3) 1.63 km (8:00 / km) +63m 6:42 / km
ahr:126 max:164

controlsetting (=wup) in monte st angelo

Orienteering 22:40 intensity: (16 @1) + (3:39 @2) + (7:18 @3) + (8:17 @4) + (3:10 @5) 4.03 km (5:37 / km) +92m 5:03 / km
ahr:172 max:191

sprint quali.

Running 6:53 intensity: (1:16 @1) + (5:03 @2) + (34 @3) 0.98 km (7:01 / km) +23m 6:16 / km
ahr:139 max:164

collected some controls afterwards
12 PM

Running 10:00 [2] 2.0 km (5:00 / km)

wup
1 PM

Orienteering 20:23 intensity: (13 @1) + (1:35 @2) + (6:06 @3) + (8:53 @4) + (3:36 @5) 3.88 km (5:15 / km) +78m 4:47 / km
ahr:176 max:193

sprint final

Running 19:28 intensity: (5:01 @1) + (14:27 @2) 2.35 km (8:17 / km) +89m 6:58 / km
ahr:139 max:160

collected some controls and cdown
8 PM

Running 16:14 intensity: (9:07 @1) + (7:07 @2) 1.9 km (8:33 / km) +33m 7:52 / km
ahr:126 max:159

placed some controls + wup for the night sprint in vico

Orienteering 17:22 intensity: (10 @1) + (5:41 @2) + (10:07 @3) + (1:24 @4) 3.16 km (5:30 / km) +57m 5:02 / km
ahr:161 max:182

followed mani g with the headcam. fun :)

Running 9:21 intensity: (2:43 @1) + (6:38 @2) 1.24 km (7:32 / km) +15m 7:06 / km
ahr:138 max:159

collected some of the again

Saturday Jan 1, 2011 #

6 PM

Running 20:04 intensity: (8:22 @1) + (11:42 @2) 3.96 km (5:04 / km) +76m 4:37 / km
ahr:132 max:145

just a short run

Strength 20:00 [3]

Friday Dec 31, 2010 #

9 AM

Running 14:12 intensity: (4:32 @1) + (9:32 @2) + (8 @3) 1.99 km (7:08 / km) +35m 6:34 / km
ahr:131 max:161

wup + control setting

Orienteering 5:11 intensity: (39 @1) + (2:58 @2) + (1:13 @3) + (21 @4) 0.79 km (6:34 / km) +16m 5:58 / km
ahr:151 max:181

first sprint loop

Orienteering 7:07 intensity: (6 @1) + (2:12 @2) + (2:30 @3) + (2:19 @4) 1.35 km (5:16 / km) +37m 4:39 / km
ahr:165 max:184

2nd one

Orienteering 5:21 intensity: (7 @1) + (14 @2) + (3:00 @3) + (2:00 @4) 1.06 km (5:03 / km) +28m 4:28 / km
ahr:170 max:181

3rd one

Orienteering 3:27 intensity: (1 @1) + (17 @2) + (1:44 @3) + (1:25 @4) 0.81 km (4:16 / km) +18m 3:50 / km
ahr:171 max:185

and the 4th and last one as a mass start

Running 16:21 intensity: (9:00 @1) + (7:21 @2) 1.94 km (8:26 / km) +52m 7:26 / km
ahr:128 max:151

collected some controls + cdown
3 PM

Running 1:33 intensity: (20 @1) + (1:13 @2) 0.3 km (5:10 / km)
ahr:131 max:151

wup for the silvester fun run

Orienteering 38:15 intensity: (3:08 @1) + (6:52 @2) + (21:54 @3) + (6:21 @4) 6.36 km (6:01 / km) +6m 5:59 / km
ahr:162 max:183

silvester "race"

Thursday Dec 30, 2010 #

9 AM

Running 8:47 intensity: (4:06 @1) + (3:50 @2) + (51 @3) 1.27 km (6:55 / km) +52m 5:45 / km
ahr:131 max:164

wup + placing controls

Orienteering 21:15 intensity: (1:57 @1) + (1:52 @2) + (7:56 @3) + (7:22 @4) + (2:08 @5) 4.03 km (5:16 / km) +118m 4:36 / km
ahr:167 max:191

sprint in ischitella

Running 9:43 intensity: (5:50 @1) + (3:53 @2) 1.26 km (7:43 / km) +18m 7:13 / km
ahr:128 max:141

warm up in vico de gargano for the sprint

Orienteering 20:43 intensity: (5:29 @1) + (11:51 @2) + (3:23 @3) 3.21 km (6:27 / km) +64m 5:52 / km
ahr:141 max:171

sprint in vico. didnt run all of it.
3 PM

Orienteering 1:06:06 intensity: (23:41 @1) + (40:49 @2) + (1:36 @3) 6.93 km (9:32 / km) +109m 8:51 / km
ahr:135 max:166

orienteering in foresta umbra. awesome.

Wednesday Dec 29, 2010 #

9 AM

Running 15:00 [3] 2.5 km (6:00 / km)

placed controls + some warmup
10 AM

Orienteering 25:13 intensity: (5:00 @1) + (10:00 @2) + (7:30 @3) + (2:43 @4) 4.78 km (5:17 / km) +111m 4:44 / km

sprint in peschici

Running 5:20 [2] 0.63 km (8:28 / km) +33m 6:44 / km

cool down / collecting controls

Tuesday Dec 28, 2010 #

1 PM

Running 1:21:51 intensity: (20:18 @1) + (57:27 @2) + (4:06 @3) 14.95 km (5:28 / km) +128m 5:15 / km
ahr:137 max:169

run in rom. awesome but when we came back to the car a window was smashed a my stuff stolen. not nice.

Monday Dec 27, 2010 #

4 PM

Running warm up/down 20:00 [2]

warm up and cool down in verona. start of the south italy training camp

Orienteering 20:00 [3]

sprint in verona downtown. liked it

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