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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Jan 27, 2013:

activity # timemileskm+m
  Running14 5:14:11 38.7(8:07) 62.28(5:03) 859
  Bike2 1:35:19
  Orienteering1 50:35 4.02(12:35) 6.47(7:49) 216
  Strength1 20:00
  Total16 8:00:05 42.72 68.75 1075

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MoTuWeThFrSaSu

Sunday Jan 27, 2013 #

Note

didnt manage to get myself outside for several reasons which are mostly excuses which makes me sick.

i had planned some 20k of orienteering plus maybe 5k of running this weekend. instead i am sitting here with less than 10k of running.

time to get my sh*t together!
C • Hey 1

Saturday Jan 26, 2013 #

6 PM

Running 8:21 intensity: (7:23 @1) + (58 @2) 1.77 km (4:43 / km) +13m 4:33 / km
ahr:137 max:153

hard to get out today. down to gløs.
7 PM

Running 21:25 intensity: (5:04 @1) + (7:56 @2) + (3:49 @3) + (4:35 @4) + (1 @5) 5.03 km (4:15 / km)
ahr:160 max:182

on the treadmill. 13km/h with 5 x ~200m @ 20 km/h.
8 PM

Running 9:49 intensity: (5:11 @1) + (4:17 @2) + (21 @3) 1.75 km (5:36 / km) +57m 4:49 / km
ahr:148 max:165

home

Friday Jan 25, 2013 #

3 PM

Running 18:45 intensity: (16:00 @1) + (2:42 @2) + (3 @3) 3.91 km (4:48 / km) +37m 4:35 / km
ahr:141 max:162

wup
4 PM

Running 36:47 intensity: (15:00 @1) + (3:20 @2) + (3:23 @3) + (8:40 @4) + (6:24 @5) 7.98 km (4:37 / km)
ahr:156 max:191

ints in leangen. feeling not too good and some seconds slower then before christmas. kind of expected it as I didn't run fast the last few weeks.

times were: 3:14, 3:16, 3:21, 3:16, 3:18, 3:10. two strides afterwards.
5 PM

Running 19:25 intensity: (18:22 @1) + (1:03 @2) 3.38 km (5:45 / km) +59m 5:17 / km
ahr:142 max:152

home

Thursday Jan 24, 2013 #

6 PM

Bike (spinning) 46:45 intensity: (43:35 @1) + (3:10 @2)
ahr:132 max:157

one of the pedals was broken. annoying.
C • Broken pedal 3
7 PM

Running (treadmill) 10:03 intensity: (2:57 @1) + (4:45 @2) + (2:21 @3) 2.0 km (5:02 / km)
ahr:151 max:169

very short warm up and cool down and 5 x 200m @ 20 km/h with 30s break.

Wednesday Jan 23, 2013 #

8 AM

Running (treadmill) 10:00 intensity: (5:39 @1) + (4:21 @2) 2.17 km (4:37 / km) +43m 4:12 / km
ahr:149 max:157

wup for strength

Strength 20:00 [3]

9 AM

Running (treadmill) 10:00 intensity: (5:53 @1) + (4:07 @2) 2.17 km (4:37 / km) +43m 4:12 / km
ahr:146 max:154

cdown
6 PM

Running 11:09 intensity: (8:51 @1) + (1:55 @2) + (23 @3) 0.91 km (12:18 / km) +128m 7:13 / km
ahr:141 max:166

walk/jog to the start for the night-o
7 PM

Orienteering 50:35 intensity: (8:08 @1) + (4:24 @2) + (10:30 @3) + (26:13 @4) + (1:20 @5) 6.47 km (7:49 / km) +216m 6:42 / km
ahr:168 max:186

actually quite satisfied as i ran very long in the leading group. was at the very top in the start but got pain in my stomach again and fell a bit back. five minutes before the end i was last in the leading group lost them and missed big time. bugger. but an absoluteley positive feedback on my shape. sweet! :)

Running 6:54 intensity: (3:33 @1) + (3:18 @2) + (3 @3) 1.18 km (5:50 / km) +33m 5:07 / km
ahr:148 max:162

jog back to the cars

Tuesday Jan 22, 2013 #

3 PM

Running 16:39 intensity: (12:26 @1) + (4:13 @2) 3.2 km (5:12 / km) +80m 4:37 / km
ahr:146 max:155

to dragvoll - tired
4 PM

Bike (spinning) 48:34 intensity: (37:23 @1) + (7:55 @2) + (2:10 @3) + (1:06 @4)
ahr:137 max:180

taking it easy. testing the legs a bit towards the end.
5 PM

Running 14:57 intensity: (14:28 @1) + (29 @2) 3.13 km (4:47 / km)
ahr:141 max:151

home

Monday Jan 21, 2013 #

6 PM

Running 1:59:57 intensity: (1:36:07 @1) + (16:58 @2) + (5:36 @3) + (1:16 @4) 23.7 km (5:04 / km) +366m 4:42 / km
ahr:140 max:175

hard test for the knee. didnt feel anything despite thinking about it all the time.

felt like we ran quite slow in the start and especially on the flats but towards the end (when my calves got tight, my stomach was in pain) we had to run fast...

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