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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  XC skiing6 9:56:33 81.67(7:18) 131.44(4:32) 2614
  Running5 4:30:03 26.82(10:04) 43.16(6:15) 359
  Strength3 1:25:00
  Orienteering1 1:08:36 7.29(9:24) 11.74(5:51) 163
  Games1 1:03:45
  Total11 18:03:57 115.79 186.34 3137

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MoTuWeThFrSaSu

Sunday Jan 16, 2011 #

12 PM

XC skiing 3:00:28 intensity: (19:26 @1) + (2:27:13 @2) + (13:49 @3) 39.89 km (4:31 / km) +818m 4:06 / km
ahr:146 max:164

skiing in bymarka. big group. fun.

Saturday Jan 15, 2011 #

9 AM

Orienteering 1:08:36 intensity: (21:08 @1) + (47:21 @2) + (7 @3) 11.74 km (5:51 / km) +163m 5:28 / km
ahr:136 max:160

line-o through the streets of trondheim :) fun
6 PM

XC skiing 1:33:00 intensity: (31:55 @1) + (1:01:01 @2) + (4 @3) 18.56 km (5:01 / km) +382m 4:33 / km
ahr:134 max:160

skiing with thomas. really bad weather - storm. good i could borrow stians windshield :p

Strength 20:00 [3]

Friday Jan 14, 2011 #

4 PM

Running 1:37:26 intensity: (32:48 @1) + (30:59 @2) + (12:55 @3) + (19:05 @4) + (1:39 @5) 17.25 km (5:39 / km) +47m 5:34 / km
ahr:146 max:186

ints. 10 x 1000m. less break than last time. started every 5th minute. times about the same as last time. didnt feel to well today. tired now.

3:32, 3:28, 3:28, 3:26, 3:26, 3:27, 3:27, 3:28, 3:27, 3:24
C • Tired 4

Thursday Jan 13, 2011 #

9 AM

XC skiing 1:49:54 intensity: (40:10 @1) + (1:09:44 @2) 22.59 km (4:52 / km) +529m 4:21 / km
ahr:134 max:159

some skiing with felix and stian. we took it easy
6 PM

Running 17:18 intensity: (2:38 @1) + (14:40 @2) 3.1 km (5:35 / km) +35m 5:17 / km
ahr:135 max:150

running to dragvoll

Games (soccer) 1:03:45 intensity: (22:38 @1) + (36:40 @2) + (4:27 @3)
ahr:135 max:167

Running 17:18 intensity: (11:49 @1) + (5:29 @2) 2.85 km (6:04 / km)
ahr:128 max:136

ran home afterwards

Wednesday Jan 12, 2011 #

8 AM

Running 30:20 intensity: (24:38 @1) + (5:42 @2) 4.82 km (6:18 / km) +59m 5:56 / km
ahr:122 max:135

to glös for strength and and home afterwards.

Strength 45:00 [3]

7 PM

XC skiing 8:27 intensity: (3:16 @1) + (5:11 @2) 1.42 km (5:57 / km) +40m 5:13 / km
ahr:134 max:154

to the stadium

Running 15:00 [2] 2.0 km (7:30 / km)

warm up with the xc boots in the snow. didnt dare to go in the slopes where the race went.

XC skiing race 20:34 intensity: (8 @1) + (1:05 @2) + (6:07 @3) + (13:09 @4) + (5 @5) 6.7 km (3:04 / km) +67m 2:55 / km
ahr:175 max:185

the race itself. a relay. 3 x 6km skating. felix first then me and knut in the end. was fun. still have to work on my skiing muscles ;)

XC skiing 15:07 intensity: (9:46 @1) + (5:21 @2) 3.45 km (4:23 / km) +39m 4:09 / km
ahr:129 max:148

cheering for knut and back to the car.

Tuesday Jan 11, 2011 #

Note

wanted to train twice today but couldnt in the morning because of work :(
C • work 2
6 PM

XC skiing 23:23 intensity: (2:37 @1) + (20:35 @2) + (11 @3) 5.4 km (4:20 / km) +92m 4:00 / km
ahr:144 max:160

wup for the 10k xc race

XC skiing race 33:49 intensity: (22 @1) + (2:52 @2) + (15:47 @3) + (14:48 @4) 10.22 km (3:19 / km) +145m 3:05 / km
ahr:170 max:180

the race. got quite fast tired in my arms ... just as expected. otherwise kinda fun. hard to get the hr up. avg is at 170 only. treshold is somewhere between 180 & 185 at least when i run.

XC skiing 31:32 intensity: (13:07 @1) + (18:25 @2) 6.62 km (4:46 / km) +121m 4:22 / km
ahr:130 max:150

cool down

Monday Jan 10, 2011 #

9 AM

XC skiing 1:20:19 intensity: (22:46 @1) + (57:33 @2) 16.59 km (4:50 / km) +383m 4:20 / km
ahr:136 max:155

with stian and kristian.

going classic yesterday was stupid. i feel the tendon in my foot again and my arms are really sore ...
6 PM

Running 1:32:41 intensity: (14:15 @1) + (1:18:26 @2) 13.14 km (7:03 / km) +220m 6:31 / km
ahr:139 max:158

running. completely dead. strange. was also quite hard to run in the snow.

Strength 20:00 [3]

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