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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  Running9 6:04:11 42.85(8:30) 68.96(5:17) 941
  XC skiing3 5:23:39 44.65(7:15) 71.86(4:30) 1416
  Orienteering1 2:00:03 12.88(9:19) 20.73(5:47) 252
  Strength3 1:18:00
  Games1 47:44
  Running School / Jumping1 45:00
  Stretching1 20:00
  Total14 16:38:37 100.38 161.55 2610
  [1-5]13 16:18:37

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MoTuWeThFrSaSu

Sunday Jan 22, 2012 #

10 AM

XC skiing 2:20:00 intensity: (1:22:30 @1) + (52:55 @2) + (4:35 @3) 31.7 km (4:25 / km) +590m 4:02 / km
ahr:143 max:165

Saturday Jan 21, 2012 #

9 AM

Orienteering 2:00:03 intensity: (1:29:26 @1) + (18:14 @2) + (9:09 @3) + (3:14 @4) 20.73 km (5:47 / km) +252m 5:28 / km
ahr:140 max:179

about 1h of it is running. too lazy to split it up.

Friday Jan 20, 2012 #

9 AM

XC skiing 1:11:41 intensity: (1:09:55 @1) + (1:46 @2) 16.6 km (4:19 / km) +375m 3:53 / km
ahr:128 max:151

with olav in bymarka. well prepared slopes. sweet.
3 PM

Running 10:06 intensity: (9:05 @1) + (1:01 @2) 2.0 km (5:03 / km)
ahr:131 max:155

warm up for the 3k. heavy legs

Running race 10:23 intensity: (21 @1) + (15 @2) + (1:17 @3) + (6:54 @4) + (1:36 @5) 3.0 km (3:28 / km)
ahr:172 max:183

3k test. started way too slow i guess... but still was a good high intensity training.
C • will you run more? 6

Running 10:02 [1] 2.0 km (5:01 / km)
ahr:130 max:140

cool down

Thursday Jan 19, 2012 #

9 AM

Running 56:32 intensity: (56:01 @1) + (31 @2) 10.55 km (5:22 / km) +128m 5:03 / km
ahr:135 max:150

with felix. partly hard to run on little pathes because of packed (frozen) snow.
6 PM

Running 17:22 [1] 2.92 km (5:57 / km) +51m 5:28 / km
ahr:128 max:142

to dragvoll

Games (soccer) 47:44 intensity: (32:14 @1) + (13:37 @2) + (1:29 @3) + (24 @4)
ahr:140 max:173

soccer

Strength 13:00 [3]

strength in the soccer breaks

Running 16:57 [1] 2.87 km (5:54 / km) +10m 5:49 / km
ahr:124 max:139

home afterwards
11 PM

Stretching 20:00 [0]

Wednesday Jan 18, 2012 #

8 AM

Running 13:03 intensity: (9:53 @1) + (3:10 @2) 2.37 km (5:30 / km) +6m 5:26 / km
ahr:138 max:155

to gløshaugen

Running School / Jumping 45:00 [3]

C • ??? 2

Strength 30:00 [3]

9 AM

Running 15:00 intensity: (11:27 @1) + (3:21 @2) + (12 @3) 3.0 km (5:00 / km) +40m 4:41 / km
ahr:145 max:164

cool down on the treadmill afterwards.
5 PM

XC skiing 1:51:58 intensity: (1:50:21 @1) + (1:37 @2) 23.56 km (4:45 / km) +452m 4:20 / km
ahr:134 max:150

Tuesday Jan 17, 2012 #

8 AM

Running 50:09 intensity: (48:42 @1) + (1:27 @2) 10.0 km (5:01 / km) +109m 4:45 / km
ahr:140 max:151

alone in the morning.
5 PM

Running 1:12:45 intensity: (35:01 @1) + (3:57 @2) + (6:29 @3) + (27:18 @4) 13.46 km (5:24 / km) +450m 4:38 / km
ahr:152 max:181

threshold intervalls to studenterhytta. went astonishing well. sweet! :)

Monday Jan 16, 2012 #

11 AM

Running 58:48 intensity: (50:23 @1) + (8:25 @2) 11.48 km (5:07 / km) +102m 4:54 / km
ahr:136 max:154

with thomas
6 PM

Running 33:04 [1] 5.31 km (6:14 / km) +47m 5:58 / km
ahr:126 max:143 (injured)

to dragvoll and back after strength. looks like i destroyed something. some buttmuscle which hurts quite a bit :x I could jog home afterwards without too much pain so i hope its not too bad. we'll see

Strength 35:00 [3]
(injured)

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