Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: naomi

In the 7 days ending Dec 14, 2008:

activity	#	time	miles		km		+m
Running	6	6:22:03	44.76	(8:32)	72.04	(5:18)	1770
XC skiing	2	3:12:53	27.03	(7:08)	43.5	(4:26)	645
Games	1	1:51:05
Strength	1	45:00
Total	7	12:11:01	71.79		115.54		2415

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Sunday Dec 14, 2008 #

XC skiing 2:06:52 [2] 30.0 km (4:14 / km) +430m 3:57 / km
ahr:140 max:165

xc skiing (skateing) in thalgau berg. it got dark. and my back hurts really really bad but not while skiing. i had the same sh*t a year or something ago. it will take some days :(

Saturday Dec 13, 2008 #

Running warm up/down 40:04 [2] 6.52 km (6:09 / km) +140m 5:33 / km

warm up and cool down for the ints including the 4 x 3' rest!

Running intervals 16:00 [5] 4.94 km (3:14 / km) +15m 3:11 / km

the ints. 4 x 4'. felt hard. couldnt get the heartrate up. 187 max ... :x

Games (soccer (indoor)) 1:51:05 [4]
ahr:153 max:191

had the heartrate monitor on this time! impressive data ...

Friday Dec 12, 2008 #

XC skiing 1:06:01 [2] 13.5 km (4:53 / km) +215m 4:32 / km
ahr:149 max:167

xc skiing in thalgauberg. nice! :)

Running 1:00:10 [2] 12.24 km (4:55 / km) +160m 4:37 / km
ahr:159 max:139

easy at 19:45. nice run!

Thursday Dec 11, 2008 #

Running 15:30 [5] 3.0 km (5:10 / km) +150m 4:08 / km

treadmill test @ sport medicine. sucked as expected. basis is really good but a lot of work to do in the higher regions!

C • higher regions 2

Running 1:30:38 [2] 16.57 km (5:28 / km) +505m 4:45 / km
ahr:142 max:167

usual thursday loop. quite tired. need to sleep a lot and my throat feels strange.

C • A reminder 6

Wednesday Dec 10, 2008 #

Running 30:35 [2] 5.83 km (5:15 / km) +90m 4:52 / km

short and easy with robi in the dark. nice.

was really tired after driving to st. moritz and back. about 160km on snow covered streets through the engadin! :x

C • Another day of sunshine 2

Tuesday Dec 9, 2008 #

Running 58:39 [2] 9.04 km (6:29 / km) +170m 5:56 / km

ints again. started pretty late because i slept very long. still exhausted from the weekend. did the ints as planed. same stuff as last week. 4 x 4' with 3' rest, uphill. started at the gate and made my way up to the stoawandl via the gravel road. didnt do the 3' break forward as last time. walked 90' down and 90' up again to start in the same place where i stopped. almost made it to the top. i guess it would have taken me 1' longer. a bit of snow and ice made the running not easier...

Running intervals 16:00 [5] 3.03 km (5:17 / km) +335m 3:24 / km

the ints

Running 25:19 [2] 5.23 km (4:50 / km) +90m 4:27 / km

bit of easy running before the club training and afterwards back home.

Strength 45:00 [3]

strength with the club..

Monday Dec 8, 2008 #

Running 29:08 [2] 5.64 km (5:10 / km) +115m 4:41 / km
ahr:137 max:156

after a nice night out partying and a day filled with work i just managed to do an easy run.

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