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Training Log Archive: Boje

In the 7 days ending Jan 23, 2022:

activity # timemileskm+m
  Skiing4 8:29:24 74.02(6:53) 119.13(4:17) 2254
  Running6 4:05:43 30.15(8:09) 48.52(5:04) 309
  Cycling3 3:37:20 40.99(11.3/h) 65.97(18.2/h) 568
  Orienteering2 1:29:34 7.76(11:32) 12.49(7:10) 406
  Strength3 1:01:00
  Elliptical machine1 30:00
  Total13 19:13:01 152.93 246.11 3536
averages - weight:76.5kg

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MoTuWeThFrSaSu

Sunday Jan 23, 2022 #

12 PM

Skiing (Klassisk) 3:23:00 [1] 45.0 km (4:31 / km) +713m 4:11 / km

Mit Florian und Neve.

Saturday Jan 22, 2022 #

9 AM

Running 51:00 [1] 10.0 km (5:06 / km) +44m 4:59 / km
weight:77.2kg

På kunstgress
4 PM

Skiing 1:15:20 [1] 17.97 km (4:12 / km) +282m 3:53 / km

Klassisch mit Florian in Sjusjøen.

Friday Jan 21, 2022 #

7 AM

Skiing 1:59:17 [1] 27.47 km (4:21 / km) +545m 3:57 / km
weight:76kg

Erst mit Wang. Dann mit Kenneth.
4 PM

Cycling 1:45:08 [1] 31.33 km (17.9 kph) +324m

Sjekke kart, terreng og forholdene til WST #3.

Thursday Jan 20, 2022 #

9 AM

Running (Mølle) 25:00 [1] 5.0 km (5:00 / km)
weight:77.3kg

Strength (Ankelstyrke) 10:00 [1]

Elliptical machine 30:00 [1]

Running (Mølle) 5:00 [1] 1.0 km (5:00 / km)

4 PM

Running 1:16:38 intensity: (39:20 @1) + (15:13 @2) + (17:00 @3) + (5:05 @4) 16.23 km (4:43 / km) +179m 4:29 / km
ahr:143 max:174

6 x 1,5km asfaltbank rundt Nordre Gravlund med NSK.
Litt tung og støl i beina etter Ås by Night. Men ok følelse.
5:37 - 30 - 28 - 25 - 16 - 19 (3:25 - 3:40/km)

Wednesday Jan 19, 2022 #

8 AM

Running 6:56 [1] 1.18 km (5:53 / km)

Orienteering 28:40 [1] 3.74 km (7:40 / km) +22m 7:27 / km
weight:76kg

Wang Sprint Tour #2
Posten einsammeln.

Running 15:32 [1] 2.51 km (6:12 / km) +38m 5:46 / km

5 PM

Cycling (Spinning ) 50:00 [1] 20.0 km (24.0 kph)

Tenkte egentlig å sykle litt lengre, men var utrolig tung i beina etter gårsdagens Ås by Night.

Tuesday Jan 18, 2022 #

9 AM

Running (Mølle) 30:00 [1] 6.2 km (4:50 / km)
weight:76.3kg

Strength 40:00 [1]

3 x 10 x 15kg utfall rot
3 x 10 x 90kg tåhev smith
3 x 10 x 75kg knebøy hex
3 x 10 x 60kg hipthrust
+ 10 min ankelstyrke

Running (Mølle) 20:00 [1] 4.15 km (4:49 / km)

6 PM

Running warm up/down 15:37 [1] 2.26 km (6:54 / km) +49m 6:14 / km

Orienteering 1:00:54 intensity: (1:10 @1) + (12:11 @2) + (32:07 @3) + (15:12 @4) + (14 @5) 8.75 km (6:58 / km) +384m 5:42 / km
ahr:164 max:195

Ås by Night.
Endlich mal wieder ein OL Wettkampf. Recht viel Schnee im Gelände aber es liess sich noch einigermassen laufen. War aber schon ziemlich brutal mit dem schweren Schnee. Am Ende mit 1:29 min vor Nordberg gewonnen. Die Form scheint also nicht so ganz schlecht zu sein.
Ergebnisse: https://eventor.orientering.no/Events/ResultList?e...
Livelox: https://www.livelox.com/Viewer/As-by-Night-Fog-Cup...

Monday Jan 17, 2022 #

9 AM

Skiing (Skating) 1:51:47 [1] 28.69 km (3:54 / km) +713m 3:28 / km
weight:76.3kg

Nykjørte løyper. Helt Nydelig.
3 PM

Cycling 1:02:12 [1] 14.64 km (14.1 kph) +244m

Isstisykling og terrengsjekk for WST #2

Strength (Ankelstyrke) 11:00 [1]

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