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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Running7 4:39:09 34.05(8:12) 54.8(5:06) 493
  Strength4 2:20:00
  Bike1 59:17
  Games1 51:10
  Orienteering2 25:23 3.91(6:29) 6.3(4:02) 68
  Total9 9:14:59 37.97 61.1 561

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

7 PM

Running 1:19:19 intensity: (59:55 @1) + (19:13 @2) + (11 @3) 16.11 km (4:55 / km) +165m 4:41 / km
ahr:142 max:161

Saturday Mar 31, 2012 #

2 PM

Running 1:10:17 intensity: (27:42 @1) + (41:14 @2) + (1:21 @3) 12.68 km (5:33 / km) +207m 5:08 / km
ahr:148 max:164

via flatrunden to dragvoll. max strength and home. flatrunden is in parts awesome to run. no snow ... but most of it is covered in mud and RIVERS along the trails.

Strength 30:00 [3]

max strength
9 PM

Strength 30:00 [3]

core strength at home

Friday Mar 30, 2012 #

6 PM

Running 12:40 intensity: (5:15 @1) + (7:25 @2) 2.67 km (4:45 / km) +16m 4:37 / km
ahr:147 max:159

wup

Orienteering 15:12 intensity: (28 @1) + (9 @2) + (1:09 @3) + (10:30 @4) + (2:56 @5) 3.61 km (4:13 / km) +65m 3:52 / km
ahr:175 max:186

reran last years clubchamps. i didnt run fast last year so i can only compare to the others. would have been in 7. spot about a minute down on olav which is not too bad. there was some snow today and it was tricky in places so i had to read the map very careful to get to the right spots as there were ofc no controls. legs were ok, the uphill pretty much killed me ... satisfied.

Running 11:07 intensity: (6:10 @1) + (4:57 @2) 2.21 km (5:02 / km)
ahr:147 max:159

cdown

Thursday Mar 29, 2012 #

12 PM

Running 31:54 intensity: (9:58 @1) + (9:57 @2) + (4:29 @3) + (7:19 @4) + (11 @5) 7.0 km (4:33 / km)
ahr:157 max:184

celebrated only having one article left to finish until monday on the treadmill.

5' wup @ 12, then 400m @ 20, 200m @ 9, 200m @ 21, 200m @ 9. 5 times and then 5' cdown @ 12.
fun, not too hard. legs were ok. not good not bad.
6 PM

Running 15:10 intensity: (10:25 @1) + (4:45 @2) 2.87 km (5:17 / km) +49m 4:52 / km
ahr:142 max:158

Games (soccer) 51:10 intensity: (27:06 @1) + (15:03 @2) + (7:45 @3) + (1:16 @4)
ahr:144 max:174

Running 14:44 intensity: (12:28 @1) + (2:16 @2) 2.97 km (4:58 / km) +2m 4:57 / km
ahr:139 max:155

Wednesday Mar 28, 2012 #

Strength 50:00 [3]

not time for more. home from work at 12. will have room to breathe again tomorrow at about 12 ...

Tuesday Mar 27, 2012 #

6 PM

Running 12:19 intensity: (10:47 @1) + (1:32 @2) 2.45 km (5:02 / km) +8m 4:57 / km
ahr:137 max:152

wup for a short sprint around moholt

Orienteering 10:11 intensity: (19 @1) + (9 @2) + (1:09 @3) + (7:39 @4) + (55 @5) 2.69 km (3:47 / km) +3m 3:46 / km
ahr:175 max:183

a sprint I ran 2010 but there was some snow so its not really possible to compare them. i also didnt have to punch the controls which also means some time gained. especially controls where you just run past. was 1:24 faster than last time ... sounds nice^^

Running 2:43 [1] 0.45 km (6:02 / km)
ahr:130 max:137

jogged home. stomach pain -.-

Monday Mar 26, 2012 #

6 PM

Running 15:43 [1] 2.75 km (5:43 / km) +47m 5:16 / km
ahr:132 max:145

to dragvoll with the whole gang

Strength 30:00 [3]

Bike (spinning) 59:17 [1]
ahr:105 max:147

regeneration

Running 13:13 intensity: (13:04 @1) + (9 @2) 2.64 km (5:00 / km)
ahr:131 max:148

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