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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Running6 6:05:28 41.05(8:54) 66.06(5:32) 540
  XC skiing2 3:14:17 27.32(7:07) 43.97(4:25) 894
  Orienteering2 1:21:00 10.0(8:06) 16.1(5:02) 92
  Strength1 30:00
  Total9 11:10:45 78.37 126.13 1527

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MoTuWeThFrSaSu

Sunday Apr 3, 2011 #

4 PM

Running 2:17:35 intensity: (5:36 @1) + (2:08:40 @2) + (3:19 @3) 26.26 km (5:14 / km) +296m 4:58 / km
ahr:144 max:166

Saturday Apr 2, 2011 #

1 PM

Running 44:44 intensity: (5:48 @1) + (36:58 @2) + (1:58 @3) 7.69 km (5:49 / km) +77m 5:32 / km
ahr:142 max:169

Strength 30:00 [3]

8 PM

Running 15:54 intensity: (5:10 @1) + (10:44 @2) 2.61 km (6:06 / km) +3m 6:04 / km
ahr:132 max:150

Orienteering 31:30 intensity: (19 @1) + (27 @2) + (6:33 @3) + (11:20 @4) + (12:51 @5) 6.92 km (4:33 / km) +80m 4:18 / km
ahr:180 max:190

one stupid mistake which cost me the motivation and the race. hmpf

Running 3:42 intensity: (1:24 @1) + (2:18 @2) 0.41 km (9:01 / km)
ahr:130 max:143

Friday Apr 1, 2011 #

4 PM

Running 46:00 intensity: (18:34 @1) + (11:00 @2) + (4:11 @3) + (6:56 @4) + (5:19 @5) 8.0 km (5:45 / km)
ahr:142 max:190

5 x 1k with 3' break. 12, 14, 12, 12, 7. guess i must be happy. i think the stamina is quite ok but i have to work on the speed. thats what i tried with this session.

Thursday Mar 31, 2011 #

4 PM

XC skiing 1:15:28 intensity: (12:24 @1) + (51:31 @2) + (11:33 @3) 17.11 km (4:25 / km) +406m 3:57 / km
ahr:145 max:175

felt bad and the ski only worked for the first 20 minutes.

Wednesday Mar 30, 2011 #

4 PM

XC skiing 1:58:49 intensity: (33:46 @1) + (1:19:41 @2) + (5:22 @3) 26.86 km (4:25 / km) +489m 4:03 / km
ahr:139 max:167

Tuesday Mar 29, 2011 #

8 AM

Orienteering 49:30 intensity: (4:49 @1) + (44:41 @2) 9.18 km (5:24 / km) +12m 5:21 / km
ahr:143 max:157

6 PM

Running 56:03 intensity: (13:42 @1) + (27:38 @2) + (8:39 @3) + (6:04 @4) 11.01 km (5:05 / km) +50m 4:59 / km
ahr:143 max:178

to dragvoll where i ran some submax ints and home afterwards

Monday Mar 28, 2011 #

6 PM

Running 1:01:30 intensity: (25:19 @1) + (36:11 @2) 10.08 km (6:06 / km) +115m 5:46 / km
ahr:133 max:158

felt bad

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