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Training Log Archive: naomi

In the 7 days ending Jan 15, 2012:

activity # timemileskm+m
  Running7 4:32:19 30.04(9:04) 48.35(5:38) 409
  XC skiing3 4:00:02 26.22(9:09) 42.2(5:41) 841
  Strength5 2:34:00
  Orienteering2 2:07:17 13.42(9:29) 21.59(5:54) 153
  Stretching2 40:00
  Games1 40:00
  Bike1 30:00
  Running School / Jumping1 15:00
  Total13 15:18:38 69.68 112.14 1403
  [1-5]12 14:38:38

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MoTuWeThFrSaSu

Sunday Jan 15, 2012 #

Note
(rest day)

had a strange feeling in the throat when I woke up so I decided to have a rest day.

Saturday Jan 14, 2012 #

10 AM

Orienteering 1:03:00 intensity: (40:22 @1) + (11:48 @2) + (9:09 @3) + (1:41 @4) 10.74 km (5:52 / km) +112m 5:35 / km
ahr:141 max:175

4 PM

XC skiing 1:46:13 intensity: (1:20:32 @1) + (25:41 @2) 20.79 km (5:07 / km) +423m 4:38 / km
ahr:138 max:159

Strength 36:00 [3]

Friday Jan 13, 2012 #

9 AM

XC skiing 1:17:00 intensity: (1:15:10 @1) + (1:50 @2) 13.42 km (5:44 / km) +245m 5:15 / km
ahr:129 max:158

4 PM

Running 1:06:07 intensity: (45:43 @1) + (17:51 @2) + (1:44 @3) + (41 @4) + (8 @5) 11.44 km (5:47 / km) +118m 5:30 / km
ahr:136 max:191

wanted to run 10 x 1000m at leangen but we couldnt run as it was norwegian figure skating champs today ... decided to run ints outside. 6 x 8'. had no motivation so i ran 3 quite easy and then home.

Thursday Jan 12, 2012 #

9 AM

XC skiing 56:49 intensity: (51:41 @1) + (5:08 @2) 7.99 km (7:07 / km) +174m 6:25 / km
ahr:130 max:154

too much snow in the slopes so i didnt go for the 90 planned minues. disaster to go skating in these conditions.
6 PM

Running 17:44 [1] 2.87 km (6:11 / km) +52m 5:40 / km
ahr:131 max:142

to dragvoll

Games (soccer) 40:00 intensity: (35:09 @1) + (4:51 @2)
ahr:129 max:156

Strength 10:00 [3]

some core strength in the breaks

Running 19:50 intensity: (19:31 @1) + (19 @2) 3.08 km (6:26 / km)
ahr:123 max:150

home afterwards

Wednesday Jan 11, 2012 #

8 AM

Running 13:38 intensity: (9:28 @1) + (2:29 @2) + (1:41 @3) 2.38 km (5:44 / km) +7m 5:39 / km
ahr:145 max:167

to gløshaugen with a HEAVY bag :x

Strength 55:00 [3]

followed by some strength
9 AM

Running 15:00 [1] 3.0 km (5:00 / km) +60m 4:33 / km
ahr:141 max:145

and cool down on the treadmill
10 AM

Stretching 20:00 [0]

5 PM

Running 1:24:52 intensity: (54:36 @1) + (7:48 @2) + (4:47 @3) + (9:26 @4) + (8:15 @5) 14.8 km (5:44 / km) +36m 5:40 / km
ahr:146 max:188

elitegruppa intervals in leangen. we did 6 x 4 laps. the last lap was faster than the 1st 3. then a minute break. a lap rolling. again a minute break and then the next int. after the 6 ints 5' break before we did 4 x 1 lap fast with 90'' break. tough one.

did them in 3:01, 3:03, 3:04. 3:03. 3:02, 3:02 and then 40, 40, 38, 36. one lap is 224.5m long. I think :) that means i did a pace of 3:22 - 3:25. not fast but better as expected. pace for the 1 laps between 2:40 and 2:58.

Running School / Jumping 15:00 [3]

some running drills before the ints

Tuesday Jan 10, 2012 #

9 AM

Orienteering 1:04:17 intensity: (58:06 @1) + (6:11 @2) 10.85 km (5:55 / km) +41m 5:49 / km
ahr:137 max:160

6 PM

Running 15:40 [1] 2.86 km (5:29 / km) +36m 5:09 / km
ahr:138 max:147

to dragvoll

Strength 15:00 [3]

Stretching 20:00 [0]

Bike 30:00 [1]
ahr:106 max:115

some spinning

Running 14:26 [1] 2.92 km (4:57 / km)
ahr:134 max:145

running home

Monday Jan 9, 2012 #

7 PM

Running 25:02 intensity: (20:34 @1) + (4:28 @2) 5.0 km (5:00 / km) +100m 4:33 / km
ahr:141 max:151

15 wup and 10 cdown on the treadmill.

Strength 38:00 [3]

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