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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  XC skiing3 6:11:33 49.68(7:29) 79.96(4:39) 1513
  Running5 3:17:09 19.61 31.56 282
  Orienteering1 37:57 3.57(10:38) 5.74(6:37) 123
  Strength2 36:00
  Games1 31:56
  Total9 11:14:35 72.86 117.26 1918

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MoTuWeThFrSaSu

Sunday Mar 13, 2011 #

10 AM

XC skiing 2:51:53 intensity: (42:16 @1) + (2:09:22 @2) + (15 @3) 36.08 km (4:46 / km) +648m 4:22 / km
ahr:138 max:161 (injured)

with felix and espen. ski better but not good. i was tired. rips better as well. a lot of small tracks which made it quite exhausting for the arms.

Saturday Mar 12, 2011 #

9 AM

Running 12:33 intensity: (10:04 @1) + (2:29 @2) 2.15 km (5:50 / km)
ahr:125 max:142 (injured)

wup

Orienteering 37:57 intensity: (3:12 @1) + (30:42 @2) + (4:03 @3) 5.74 km (6:37 / km) +123m 5:58 / km
ahr:147 max:166 (injured)

"sprint"

Running 12:10 intensity: (16 @1) + (11:54 @2) 1.98 km (6:09 / km) +13m 5:57 / km
ahr:143 max:151 (injured)

4 PM

XC skiing 1:40:35 intensity: (13:13 @1) + (1:20:52 @2) + (6:30 @3) 22.15 km (4:32 / km) +391m 4:10 / km
ahr:144 max:168 (injured)

with felix. pain all way long. bad ski because of new snow.

Friday Mar 11, 2011 #

8 AM

Running 22:43 intensity: (7:38 @1) + (15:05 @2) 4.02 km (5:39 / km) +19m 5:31 / km
ahr:130 max:145 (injured)

easy morning jog with felix. felt good but the rip(s) is really painful. will try ints later on but actually i dont think it will work.
4 PM

Running 12:46 intensity: (33 @1) + (12:13 @2) 2.54 km (5:02 / km)
ahr:138 max:154 (injured)

to leangen

Running 25:44 intensity: (5:35 @1) + (10:06 @2) + (3:43 @3) + (3:52 @4) + (2:28 @5)
ahr:148 max:191 (injured)

"ints" rips are really painful. the heavier i breath the more pain i get. but i guess its not "dangerous". tested myself a bit in the beginning and ran 2 x 1000m then before i stopped.

and in a bad shape i am ^^

Running 16:45 intensity: (42 @1) + (16:03 @2) 2.58 km (6:30 / km) +42m 6:00 / km
ahr:140 max:153 (injured)

home

Thursday Mar 10, 2011 #

7 PM

Games (soccer) 31:56 intensity: (3:56 @1) + (12:43 @2) + (13:43 @3) + (1:34 @4)
ahr:155 max:181 (injured)

soccer. got an elbow in the rips and stopped playing. more pain again after it got a bit better. hmpf

Strength 16:00 [3]

Wednesday Mar 9, 2011 #

6 PM

Running 39:27 intensity: (1:52 @1) + (22:58 @2) + (14:37 @3) 8.24 km (4:47 / km) +55m 4:38 / km
ahr:155 max:174 (injured)

running in sarpsborg. painful when i started and some pain afterwards. rips are worst. pain when i laugh and if i breath in deep.

Tuesday Mar 8, 2011 #

4 PM

XC skiing 1:39:05 intensity: (27:59 @1) + (1:05:09 @2) + (5:57 @3) 21.73 km (4:34 / km) +474m 4:07 / km
ahr:140 max:164 (injured)

C • hingefallen? 5

Monday Mar 7, 2011 #

6 PM

Running 16:21 intensity: (2:50 @1) + (13:31 @2) 2.88 km (5:41 / km) +49m 5:14 / km
ahr:137 max:154

running to dragvoll

Running 23:15 intensity: (1:06 @1) + (12:20 @2) + (3:54 @3) + (2:29 @4) + (3:26 @5) 4.63 km (5:01 / km) +105m 4:31 / km
ahr:158 max:197

on the treadmill. tested myself and had to find out that the shape isnt the best :(

Running 15:25 intensity: (47 @1) + (14:38 @2) 2.54 km (6:04 / km)
ahr:139 max:150

home afterwards

Strength 20:00 [3]

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