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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  Orienteering7 5:00:47 29.16(10:19) 46.93(6:25) 1518
  Running9 1:54:49 12.86(8:56) 20.69(5:33) 335
  Total12 6:55:36 42.02(9:53) 67.62(6:09) 1853

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MoTuWeThFrSaSu

Sunday May 12, 2013 #

11 AM

Running warm up/down 8:20 intensity: (5:33 @1) + (2:40 @2) + (7 @3) 1.45 km (5:46 / km) +25m 5:18 / km
ahr:139 max:163

Orienteering 51:44 intensity: (10:41 @1) + (12:31 @2) + (18:37 @3) + (9:55 @4) 6.66 km (7:46 / km) +272m 6:27 / km
ahr:161 max:180

nope. didnt get smarter after yesterday. thought i would but it didnt happen. stupid me. so no world champs as expected and no medal in the austrian relay champs as schani did beat me. guess its better for me (and of course warti and robi) not being in the team.
C • Sorry 1

Saturday May 11, 2013 #

1 PM

Running warm up/down 15:18 intensity: (13:48 @1) + (1:30 @2) 2.77 km (5:31 / km) +81m 4:49 / km
ahr:139 max:157

Orienteering 1:47:03 intensity: (16:41 @1) + (12:49 @2) + (26:16 @3) + (50:22 @4) + (55 @5) 17.82 km (6:00 / km) +593m 5:09 / km
ahr:167 max:183

nope. not good. missed quite a bit. surprised by my physique that i could hold up the pace of warti when he took me in. have to deliver a better race tomorrow.
3 PM

Running warm up/down 4:03 [1] 0.64 km (6:20 / km)
ahr:125 max:133

Friday May 10, 2013 #

10 AM

Orienteering 1:05:47 intensity: (28:23 @1) + (30:25 @2) + (6:59 @3) 8.93 km (7:22 / km) +347m 6:10 / km
ahr:151 max:167

partner memory-o with warti. went quite well and was fun. nice.

long quali race tomorrow so no training in the afternoon.

Thursday May 9, 2013 #

9 AM

Running warm up/down 6:48 intensity: (6:34 @1) + (14 @2) 0.99 km (6:51 / km) +3m 6:45 / km
ahr:127 max:152

10 AM

Orienteering 6:55 intensity: (1:01 @1) + (1:38 @2) + (2:53 @3) + (1:23 @4) 0.99 km (6:59 / km) +24m 6:14 / km
ahr:157 max:176

forest knock-out sprint. qualification. took it easy but still managed to miss 2 controls...

Orienteering 4:12 intensity: (50 @1) + (4 @2) + (18 @3) + (2:34 @4) + (26 @5) 0.72 km (5:50 / km) +16m 5:15 / km
ahr:169 max:187

was up against erik. didnt want to run fast but found motivation somewhere. tried my luck and won. nice.

Orienteering 5:43 intensity: (1:13 @1) + (13 @2) + (31 @3) + (3:19 @4) + (27 @5) 0.78 km (7:19 / km) +23m 6:22 / km
ahr:168 max:185

next round against wolfi s. missed 1st and 2nd and i guess i would have lost this one but wolfi crashed with another runner and gave up. next round :)

Orienteering 5:15 intensity: (45 @1) + (1:00 @2) + (2:00 @3) + (1:00 @4) + (30 @5) 0.75 km (7:00 / km) +30m 5:50 / km

next round against adrian. forgot to turn the watch on :x comfortable win.
11 AM

Orienteering 4:55 intensity: (4 @1) + (2 @2) + (3 @3) + (38 @4) + (4:08 @5) 0.94 km (5:13 / km) +23m 4:39 / km
ahr:185 max:195

final against heli and henrik. got 2nd after a solid run. nice. earned some chocolate :)
C • Chocolate 2

Running warm up/down 5:06 intensity: (4:23 @1) + (43 @2) 0.72 km (7:07 / km) +13m 6:31 / km
ahr:139 max:153

a bit of cool down
4 PM

Orienteering 18:03 intensity: (7:48 @1) + (8:55 @2) + (1:20 @3) 2.77 km (6:31 / km) +103m 5:29 / km
ahr:151 max:167

nice sprint in trebic. would have been fun to run it fast... i took it easy to be in shape on the weekend.

Orienteering 15:48 intensity: (6:37 @1) + (8:09 @2) + (1:02 @3) 2.67 km (5:55 / km) +53m 5:23 / km
ahr:148 max:163

left-right sprint route-choice training. very good training for me as this is something i feel i struggle with.

Wednesday May 8, 2013 #

2 PM

Running warm up/down 16:30 intensity: (12:28 @1) + (2:49 @2) + (1:10 @3) + (3 @4) 3.06 km (5:24 / km) +49m 5:00 / km
ahr:140 max:171

Orienteering race 15:22 intensity: (35 @1) + (4 @2) + (6 @3) + (2:25 @4) + (12:12 @5) 3.89 km (3:57 / km) +34m 3:47 / km
ahr:181 max:197

czech sprint champs. but we were not allowed to run in the elite class - stupid.

lost ~20s to the 2nd control where the map was not really good... went quite ok otherwise. some minor time losses but nothing severe. got also really tired towards the end which i think partly was because of the heat. i guess almost 25 degrees and sun was shining. too much for me.
C • Tired 2
3 PM

Running warm up/down 10:13 [1] 1.56 km (6:33 / km) +19m 6:11 / km
ahr:134 max:148

Tuesday May 7, 2013 #

1 PM

Running 21:44 intensity: (10:48 @1) + (7:47 @2) + (1:48 @3) + (1:12 @4) + (9 @5) 4.66 km (4:40 / km) +74m 4:19 / km
ahr:150 max:183

problems with the plane yesterday which meant i arrived quite late in vienna. slept until 10 which was definitely needed. body feeling quite good. quads are sore and i dont know why but thats no problem.

ran just a little loop from tobis place with a bit faster running towards the end. astonishing how good i felt. so i'm not as pesimistic for tomorrows sprint as i was before. i will just go there, have fun, do my best and see where i stand in comparison to the others. i have to do well if i want to run world champs. which i am quite unsure about at the moment...
C • As you said: 1

Monday May 6, 2013 #

1 PM

Running 26:47 intensity: (24:31 @1) + (1:12 @2) + (1:04 @3) 4.85 km (5:32 / km) +71m 5:09 / km
ahr:133 max:169

easy running around "felixs lake". legs much better as i thought they would feel. flying to wien tonight.

hr wrong the first 4' before i fixed it.

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