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Training Log Archive: silje

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Running12 9:14:34 52.26(10:37) 84.1(6:36) 2368
  Biking7 7:15:05
  Hiking3 2:37:49 7.12(22:09) 11.46(13:46) 186
  Roller Ski2 2:27:32
  Elliptical2 1:54:13
  Strength6 1:31:00
  Orienteering2 50:57 4.28(11:54) 6.89(7:24) 16916c
  Laufschule3 18:00 0.91(19:42) 1.47(12:15)
  Streching3 13:00
  Agility/Speed1 6:00 0.31(19:19) 0.5(12:00)
  Total26 26:28:10 64.88 104.42 272316c
  [1-5]26 22:11:25
averages - sleep:8.1

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Friday Nov 30, 2018 #

7 AM

Running 50:28 intensity: (3:11 @0) + (4:01 @1) + (14:24 @2) + (21:57 @3) + (5:52 @4) + (1:03 @5) 9.01 km (5:36 / km) +180m 5:06 / km
ahr:179 max:211 slept:6.0

Run with 6x 45" sprints with 1' rest towards the end

Thursday Nov 29, 2018 #

2 PM

Biking long 1:00:00 [1]
slept:8.5

Wednesday Nov 28, 2018 #

6 PM

Running intervals 1:05:05 intensity: (6:18 @0) + (14:09 @1) + (20:12 @2) + (4:14 @3) + (11:27 @4) + (8:45 @5) 10.8 km (6:02 / km) +36m 5:56 / km
ahr:174 max:213 slept:8.0

6 x approx. 1000m with 2' rest

Tuesday Nov 27, 2018 #

1 PM

Biking 1:00:10 intensity: (2:00 @0) + (58:10 @1)
ahr:141 max:155 slept:8.0

Monday Nov 26, 2018 #

2 PM

Running 20:00 intensity: (10:00 @1) + (10:00 @2) 3.06 km (6:33 / km) +206m 4:54 / km
ahr:151 max:182 slept:8.5

Laufschule 6:00 [0] 0.5 km (12:00 / km)

Agility/Speed 6:00 [0] 0.5 km (12:00 / km)

Strength 20:00 [0]

Warm up with running exercises and some jumps and sprints. Ended the session with some strength training at home.

Sunday Nov 25, 2018 #

2 PM

Running intervals 1:00:27 intensity: (6:00 @0) + (8:49 @1) + (17:27 @2) + (5:45 @3) + (17:13 @4) + (5:13 @5) 11.0 km (5:30 / km) +115m 5:13 / km
ahr:178 max:212

3x 2km (gps) with 2' rest. Ran controlled the two first with 4:15min/km (flat) and 4:20min/km (some uphills) before I ran fast on the last on with 4:05min/km (flat). First normal interval in a long time, and my pace is as expected not so fast, but my knee did not complain and I felt fine.

Saturday Nov 24, 2018 #

2 PM

Roller Ski long 40:00 [1]

Roller Ski long 25:00 [2]
slept:8.5

Friday Nov 23, 2018 #

12 PM

Running long 42:30 intensity: (5:00 @1) + (34:00 @2) + (3:30 @3) 7.25 km (5:52 / km) +146m 5:19 / km
ahr:165 max:194 slept:8.5

Laufschule 5:00 [0] 0.47 km (10:38 / km)

Strength 3:00 [0]

Tuesday Nov 20, 2018 #

Note
slept:8.5 (rest day)

Monday Nov 19, 2018 #

4 PM

Biking long (Indoor) 1:22:00 [1]

Strength 15:00 [0]
slept:8.5

Sunday Nov 18, 2018 #

9 AM

Running long 1:52:52 intensity: (7:00 @0) + (19:51 @1) + (57:31 @2) + (28:27 @3) + (3 @4) 11.58 km (9:45 / km) +930m 6:57 / km
ahr:161 max:195 slept:9.0

Long run in the mountain with Beat from Gurnigel to Stockhorn.

Saturday Nov 17, 2018 #

3 PM

Roller Ski long (classic) 1:22:32 intensity: (32:31 @1) + (48:21 @2) + (1:40 @3)
ahr:161 max:183 slept:9.5

with Beat zu Niedermühlern/Zimmerwald

Friday Nov 16, 2018 #

2 PM

Running warm up/down 35:00 [1] 4.2 km (8:20 / km) +85m 7:34 / km

Orienteering intervals 20:00 [4] 3.5 km (5:43 / km) +125m 4:51 / km
16c slept:8.0

RTT training with 3x masstart of etwa 5-7min orienteering intervals on a 1:4000 forest map. Did not feel the knee. First hard session in many weeks, felt nice but tough...!

Thursday Nov 15, 2018 #

4 PM

Biking long (Indoor) 1:02:00 [1]
slept:8.0

Wednesday Nov 14, 2018 #

7 AM

Running warm up/down 20:13 intensity: (5:20 @1) + (14:28 @2) + (25 @3) 3.2 km (6:19 / km) +119m 5:20 / km
ahr:163 max:183 slept:8.25

Strength 18:00 [0]

Nice to run in the morning, and the knee did not complain :)

Straight to the physio afterwards for needling.
5 PM

Biking long (Indoor) 1:00:00 [1]

Tuesday Nov 13, 2018 #

11 AM

Running 38:00 intensity: (7:00 @1) + (27:00 @2) + (4:00 @3) 6.7 km (5:40 / km) +158m 5:04 / km
ahr:165 max:184 slept:8.5

Laufschule 7:00 [0] 0.5 km (14:00 / km)

Streching 3:00 [0]

Running with some running exercises and sprints

Monday Nov 12, 2018 #

4 PM

Elliptical 1:06:00 [1]
slept:9.0

Sunday Nov 11, 2018 #

4 PM

Running 36:33 intensity: (1:21 @0) + (13:13 @1) + (21:49 @2) + (10 @3) 4.6 km (7:57 / km) +342m 5:48 / km
ahr:164 max:181 slept:5.0

Running to Gurten at sunset. Did not feel the knee at all, uphill seems fine.

Streching 5:00 [0]
(injured)

Saturday Nov 10, 2018 #

10 AM

Biking long 1:05:00 [1]

Friday Nov 9, 2018 #

10 AM

Running 38:00 intensity: (3:00 @1) + (35:00 @2) 6.38 km (5:57 / km) +6m 5:56 / km
ahr:162 max:182

Hiking 5:00 [0] 0.5 km (10:00 / km)

Strength 15:00 [0]

Running at home in Nordkisa. Felt the knee a bit after 30min and walked for 5 min to give it some rest. Ran 8 min again after that which felt ok again.

Thursday Nov 8, 2018 #

Note
(rest day)

Wednesday Nov 7, 2018 #

9 AM

Hiking 1:13:53 intensity: (53:56 @0) + (18:38 @1) + (1:19 @2) 5.61 km (13:10 / km) +96m 12:08 / km
ahr:120 max:175


4 PM

Elliptical 48:13 intensity: (4:22 @0) + (43:51 @1)
ahr:141 max:157

Tuesday Nov 6, 2018 #

9 AM

Orienteering 30:57 intensity: (6:40 @1) + (9:49 @2) + (14:28 @3) 3.39 km (9:08 / km) +44m 8:35 / km
ahr:158 max:191 (injured)

Easy running through the prologue testing my knee in the terrain. Worked fairly well, so except high puls on low pace it was positive!

4 PM

Biking long 45:55 intensity: (1:47 @0) + (44:05 @1) + (3 @2)
ahr:139 max:161

Strength 20:00 [0]

Streching 5:00 [0]

Monday Nov 5, 2018 #

1 PM

Hiking 1:18:56 intensity: (37:50 @0) + (36:10 @1) + (4:56 @2) 5.35 km (14:45 / km) +90m 13:37 / km
ahr:131 max:173 (injured)

Walking orienteering

Sunday Nov 4, 2018 #

9 AM

Running 35:26 intensity: (8:00 @1) + (13:35 @2) + (13:51 @3) 6.33 km (5:36 / km) +45m 5:25 / km
ahr:158 max:190 (injured) (sick)

Running at Sognsvann with Siri and Mariann
C • Ser nå at det ble en tøff ø... 2

Saturday Nov 3, 2018 #

Note
(injured) (sick)

Friday Nov 2, 2018 #

Note
(injured) (sick)

Thursday Nov 1, 2018 #

Note
(injured) (sick)

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