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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jun 10, 2012:

activity # timemileskm+m
  Orienteering6 5:03:23 24.03(12:38) 38.67(7:51) 938
  Running5 2:34:50 15.93(9:43) 25.63(6:02) 724
  Bike3 2:17:35 34.86(15.2/h) 56.1(24.5/h) 663
  Strength1 15:00
  Total7 10:10:48 74.81 120.4 2326

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MoTuWeThFrSaSu

Sunday Jun 10, 2012 #

12 PM

Bike 16:11 intensity: (15:04 @1) + (1:07 @2) 3.63 km (13.5 kph) +86m
ahr:123 max:151

home - arena by bike

Running 6:07 intensity: (5:32 @1) + (35 @2) 0.7 km (8:44 / km) +90m 5:19 / km
ahr:131 max:151

running/walking to the start. not feeling too good. too much party yesterday and its not that easy too handle anymore as i got quite old -.-

Orienteering 41:41 intensity: (4:54 @1) + (7:00 @2) + (17:03 @3) + (11:37 @4) + (1:07 @5) 6.17 km (6:45 / km) +154m 6:00 / km
ahr:162 max:220

i had really fun running but didnt read the map too much. so it ended how it was supposed to end...

Saturday Jun 9, 2012 #

3 PM

Bike 16:18 intensity: (13:02 @1) + (3:03 @2) + (13 @3) 4.28 km (15.8 kph) +117m
ahr:137 max:162

with the bike from home to the arena

Running 12:10 intensity: (10:35 @1) + (1:35 @2) 1.94 km (6:16 / km) +66m 5:22 / km
ahr:137 max:158

running to the start and a bit of extra warm up

Orienteering 1:03:34 intensity: (9:33 @1) + (18:39 @2) + (18:03 @3) + (17:19 @4) 8.04 km (7:54 / km) +221m 6:57 / km
ahr:161 max:181

"middle distance" - 50' winner time. wanted to do a good race but couldnt get into racing mood. so ended up taking it more and more easy throughout the race. it was a really nice day to be out in the forrest.

Friday Jun 8, 2012 #

7 PM

Running 16:51 intensity: (15:15 @1) + (56 @2) + (40 @3) 3.16 km (5:20 / km) +7m 5:16 / km
ahr:128 max:170

Orienteering 19:48 intensity: (15 @1) + (4 @2) + (7 @3) + (8:26 @4) + (10:56 @5) 4.42 km (4:29 / km) +18m 4:23 / km
ahr:178 max:189

Trondheim Open Sprint. Satisfied with my performance in the start and I can run MUCH faster than I thought which is good to know :) had a little hesitation to 11 as I didnt see the control. took the wrong routechoice and was stupid in addition which cost me !45s!. Got stressed and didnt manage to plan ahead at all on some forrest controls. Exactly there I would have been important to be accurate. Lost some more time there...

so with a minute or so lost i cant be satisfied BUT i had fun :)

Running 15:22 intensity: (15:18 @1) + (4 @2) 2.17 km (7:05 / km) +86m 5:55 / km
ahr:132 max:148

Thursday Jun 7, 2012 #

4 PM

Orienteering 1:04:45 intensity: (1:04:13 @1) + (32 @2) 7.14 km (9:04 / km) +49m 8:46 / km
ahr:118 max:149

regenerative o-ing. almost downhill only :)

Wednesday Jun 6, 2012 #

5 PM

Bike 53:45 intensity: (52:20 @1) + (1:25 @2) 25.04 km (28.0 kph) +256m
ahr:119 max:153

to vassfjellet skisenter - tired

Orienteering 55:14 intensity: (53:49 @1) + (1:25 @2) 5.36 km (10:18 / km) +283m 8:09 / km
ahr:125 max:154

Bike 51:21 intensity: (48:00 @1) + (3:21 @2) 23.15 km (27.0 kph) +204m
ahr:125 max:156

and home again :)

Tuesday Jun 5, 2012 #

5 PM

Running 4:34 intensity: (2:51 @1) + (1:43 @2) 0.71 km (6:26 / km) +13m 5:55 / km
ahr:141 max:155

Orienteering 58:21 intensity: (7:40 @1) + (17:14 @2) + (22:30 @3) + (10:32 @4) + (25 @5) 7.54 km (7:44 / km) +213m 6:47 / km
ahr:161 max:193

Monday Jun 4, 2012 #

6 PM

Running 1:39:46 intensity: (1:04:24 @1) + (28:00 @2) + (7:22 @3) 16.95 km (5:53 / km) +463m 5:11 / km
ahr:144 max:166

as much as possible on trails to liåsen and back via månen. felt quite ok. stomach almost back at 100% - also without immodium :p - good!

Strength 15:00 [3]

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