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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running32 19:44:25 104.49(11:20) 168.16(7:03) 2147
  Orienteering21 10:49:34 59.83(10:51) 96.28(6:45) 2515147c
  Elliptical3 2:31:44
  Strength10 2:07:00
  Biking1 40:00
  Streching5 25:00
  Total38 36:17:43 164.32 264.44 4662147c
  [1-5]36 31:29:52

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Monday Sep 30, 2019 #

Note
(rest day)

Travel

Sunday Sep 29, 2019 #

1 PM

Orienteering race 15:18 intensity: (2:37 @3) + (12:17 @4) + (24 @5) 3.75 km (4:05 / km) +20m 3:58 / km
ahr:199 max:209

World Cup Sprint in Laufen, 11th place:


Running warm up/down 35:25 intensity: (5:00 @0) + (26:40 @1) + (2:42 @2) + (1:03 @3) 4.12 km (8:36 / km)

Saturday Sep 28, 2019 #

8 AM

Orienteering 10:31 intensity: (3:51 @3) + (6:40 @4) 2.45 km (4:18 / km) +15m 4:10 / km
ahr:195 max:206

World Cup knockout sprint prologue:


Running warm up/down 35:42 intensity: (5:00 @0) + (18:45 @1) + (10:57 @2) + (1:00 @3) 5.26 km (6:47 / km)

11 AM

Orienteering race 7:56 intensity: (1:06 @3) + (4:40 @4) + (2:10 @5) 2.2 km (3:36 / km)
ahr:150 max:211

World Cup knockout sprint quarter finals, 2nd place and qualified for semi:





Running warm up/down 35:37 intensity: (5:00 @0) + (20:15 @1) + (7:12 @2) + (3:10 @3) 4.2 km (8:29 / km)

3 PM

Orienteering race 6:30 intensity: (1:30 @3) + (4:00 @4) + (1:00 @5) 1.9 km (3:25 / km) +11m 3:20 / km
ahr:115 max:153

World Cup knockout semifinal - knocked out, 11th place in the end:


Running warm up/down 32:13 intensity: (5:00 @0) + (12:00 @1) + (15:00 @2) + (13 @3) 4.3 km (7:30 / km)

Friday Sep 27, 2019 #

12 PM

Orienteering race 42:10 intensity: (4:11 @3) + (37:02 @4) + (57 @5) 7.34 km (5:45 / km) +235m 4:57 / km
ahr:199 max:211 17c

WCup middle distance, 9th place:

Running warm up/down 50:31 intensity: (5:00 @0) + (25:55 @1) + (15:41 @2) + (3:55 @3) 4.5 km (11:14 / km) +200m 9:11 / km

Thursday Sep 26, 2019 #

10 AM

Orienteering 25:05 intensity: (9:00 @1) + (14:12 @2) + (1:53 @3) 2.12 km (11:50 / km) +200m 8:02 / km
ahr:150 max:180 9c

WCup model event middle:

Running warm up/down 15:40 intensity: (4:40 @0) + (11:00 @1) 2.3 km (6:49 / km) +40m 6:16 / km

Wednesday Sep 25, 2019 #

5 PM

Orienteering 24:47 intensity: (6:00 @1) + (14:07 @2) + (4:40 @3) 4.33 km (5:43 / km) +37m 5:29 / km
ahr:151 max:189

WCup model event sprint:

Running 22:21 intensity: (7:12 @0) + (15:09 @1) 3.5 km (6:23 / km)

Tuesday Sep 24, 2019 #

8 AM

Strength 5:00 [0]

6 PM

Running 42:33 intensity: (5:53 @0) + (34:55 @1) + (26 @2) + (1:19 @3) 6.21 km (6:51 / km) +246m 5:43 / km
ahr:141 max:162

Strength 7:00 [0]

Monday Sep 23, 2019 #

5 PM

Running 28:02 intensity: (36 @0) + (26:32 @1) + (32 @2) + (22 @3) 5.08 km (5:31 / km) +42m 5:18 / km
ahr:148 max:162

Easy run, tired legs

Streching 5:00 [0]

Sunday Sep 22, 2019 #

9 AM

Orienteering race 50:57 intensity: (23:23 @3) + (27:34 @4) 6.93 km (7:21 / km) +250m 6:14 / km
ahr:169 max:205 20c

NC masstart, 1st place:

Running warm up/down 26:22 intensity: (5:00 @0) + (15:41 @1) + (3:21 @2) + (2:20 @3) 3.0 km (8:47 / km) +50m 8:07 / km

Saturday Sep 21, 2019 #

10 AM

Orienteering race 9:14 intensity: (3:10 @3) + (6:04 @4) 2.33 km (3:58 / km) +5m 3:55 / km
ahr:151 max:206

NM knock-out sprint prologue, 1st place:


Running warm up/down 37:53 intensity: (5:00 @0) + (24:01 @1) + (6:22 @2) + (2:30 @3) 5.4 km (7:01 / km)

1 PM

Orienteering 9:40 intensity: (1:43 @3) + (6:37 @4) + (1:20 @5) 2.63 km (3:41 / km) +5m 3:38 / km
ahr:154 max:209

NM knock-out sprint semifinale, 2nd place:

Running warm up/down 43:42 intensity: (5:00 @0) + (24:48 @1) + (10:24 @2) + (3:30 @3) 5.76 km (7:35 / km)

4 PM

Orienteering race 8:58 intensity: (36 @3) + (5:03 @4) + (3:19 @5) 2.46 km (3:39 / km) +5m 3:36 / km
ahr:157 max:212

NM knock-out sprint finale, 3rd place:


Running warm up/down 52:00 intensity: (5:00 @0) + (28:06 @1) + (14:31 @2) + (4:23 @3) 6.0 km (8:40 / km)

Friday Sep 20, 2019 #

5 PM

Orienteering race 14:06 intensity: (2:37 @3) + (9:11 @4) + (2:18 @5) 3.51 km (4:01 / km) +4m 4:00 / km
ahr:156 max:212

NC sprint, 2nd place:

Running warm up/down 43:08 intensity: (5:00 @0) + (31:20 @1) + (4:18 @2) + (2:30 @3) 6.5 km (6:38 / km)

Thursday Sep 19, 2019 #

5 PM

Running 1:02:53 intensity: (38 @0) + (53:06 @1) + (7:27 @2) + (1:42 @3) 10.87 km (5:47 / km) +160m 5:23 / km
ahr:151 max:174

Strength 10:00 [0]

Wednesday Sep 18, 2019 #

8 AM

Running 18:00 intensity: (40 @0) + (16:32 @1) + (25 @2) + (23 @3) 3.18 km (5:40 / km)
ahr:145 max:162

Orienteering 55:26 intensity: (11:14 @0) + (12:16 @1) + (11:06 @2) + (19:01 @3) + (1:49 @4) 6.93 km (8:00 / km) +65m 7:39 / km
ahr:158 max:199

Running 7:22 intensity: (8 @0) + (7:12 @1) + (2 @3) 1.27 km (5:48 / km) +4m 5:43 / km
ahr:151 max:158

Tuesday Sep 17, 2019 #

5 PM

Running 1:00:42 intensity: (6:15 @0) + (51:18 @1) + (1:17 @2) + (1:52 @3) 8.08 km (7:31 / km) +269m 6:27 / km
ahr:141 max:166

From Maridalen skole before 'kveldsmat" with Nydalens.

Monday Sep 16, 2019 #

5 PM

Biking warm up/down 10:00 [1]

Strength 22:00 [0]

Biking 30:00 [1]

Streching 5:00 [0]

Sunday Sep 15, 2019 #

10 AM

Orienteering race 35:59 intensity: (6:41 @3) + (29:07 @4) + (11 @5) 5.06 km (7:07 / km) +300m 5:29 / km
ahr:197 max:205 13c

NM relay 2nd leg, 1st place with the team:

Running warm up/down 40:00 intensity: (5:00 @0) + (30:00 @1) + (5:00 @2) 5.0 km (8:00 / km) +50m 7:37 / km

Saturday Sep 14, 2019 #

1 PM

Orienteering race 33:36 intensity: (7:12 @3) + (23:11 @4) + (3:13 @5) 5.2 km (6:28 / km) +250m 5:13 / km
ahr:201 max:213 20c

NM middle distance, 2nd place:

Running warm up/down 43:24 intensity: (5:00 @0) + (30:28 @1) + (6:08 @2) + (1:48 @3) 4.24 km (10:14 / km) +10m 10:07 / km

Friday Sep 13, 2019 #

11 AM

Running 18:04 intensity: (3:38 @0) + (14:24 @1) + (2 @3) 2.64 km (6:51 / km) +3m 6:48 / km
ahr:133 max:156

3 PM

Orienteering race 21:58 intensity: (7:58 @3) + (14:00 @4) 3.03 km (7:15 / km) +175m 5:38 / km
ahr:195 max:205 13c

NM middle distance quali. 2nd place in my heat:


Running warm up/down 40:06 intensity: (5:00 @0) + (30:00 @1) + (3:42 @2) + (1:24 @3) 5.0 km (8:01 / km) +20m 7:52 / km

Thursday Sep 12, 2019 #

12 PM

Orienteering race 1:25:32 intensity: (47:15 @3) + (38:01 @4) + (16 @5) 10.87 km (7:52 / km) +385m 6:41 / km
ahr:192 max:208 14c

NM long distance. Not my day physically, 7th place:


Running warm up/down 27:30 intensity: (5:00 @0) + (20:00 @1) + (2:00 @2) + (30 @3) 3.1 km (8:52 / km) +70m 7:58 / km

Wednesday Sep 11, 2019 #

5 PM

Running 20:16 intensity: (1:31 @0) + (17:38 @1) + (45 @2) + (22 @3) 3.55 km (5:43 / km)
ahr:140 max:167

Strength 6:00 [0]

Streching 5:00 [0]

Tuesday Sep 10, 2019 #

5 PM

Running intervals 1:00:53 intensity: (2:18 @0) + (24:52 @1) + (12:15 @2) + (8:26 @3) + (13:02 @4) 10.58 km (5:45 / km) +302m 5:02 / km
ahr:166 max:206

6x3' with 1' rest up Grefsenkollen.

Monday Sep 9, 2019 #

5 PM

Elliptical 30:44 intensity: (30:36 @1) + (8 @3)
ahr:138 max:156

Strength 30:00 [0]

Sunday Sep 8, 2019 #

11 AM

Orienteering 46:36 intensity: (15:50 @3) + (30:46 @4) 5.96 km (7:49 / km) +300m 6:15 / km
ahr:195 max:206 20c

KM middle distance, 2nd place:


Running warm up/down 42:30 intensity: (5:00 @0) + (20:02 @1) + (15:35 @2) + (1:53 @3) 4.35 km (9:46 / km) +60m 9:08 / km

5 PM

Running 28:52 intensity: (31 @0) + (27:21 @1) + (25 @2) + (35 @3) 4.86 km (5:56 / km) +62m 5:35 / km
ahr:146 max:162

Saturday Sep 7, 2019 #

10 AM

Elliptical long 1:16:00 [1]

5 PM

Running 44:26 intensity: (9:08 @1) + (33:11 @2) + (2:07 @3) 8.22 km (5:24 / km) +122m 5:02 / km
ahr:163 max:185

Friday Sep 6, 2019 #

5 PM

Running 1:05:56 intensity: (2:24 @0) + (23:06 @1) + (13:17 @2) + (11:23 @3) + (15:46 @4) 11.98 km (5:30 / km) +187m 5:06 / km
ahr:169 max:203

5 x 5' with 1.5' rest mostly uphill.

Strength 17:00 [0]

Thursday Sep 5, 2019 #

8 PM

Running 38:07 intensity: (38 @0) + (19:54 @1) + (16:16 @2) + (1:19 @3) 5.52 km (6:54 / km) +220m 5:45 / km
ahr:156 max:176

Strength 3:00 [0]

Wednesday Sep 4, 2019 #

8 AM

Orienteering 46:06 intensity: (2:23 @0) + (6:40 @1) + (28:18 @2) + (8:45 @3) 6.08 km (7:35 / km) +11m 7:31 / km
ahr:162 max:189

O-morgen #144 sprint ala Nordberg:

Running 14:15 intensity: (12 @0) + (14:02 @1) + (1 @3) 2.4 km (5:56 / km) +11m 5:49 / km
ahr:144 max:153

Strength 5:00 [0]

Streching 5:00 [0]

8 PM

Streching 5:00 [0]

Tuesday Sep 3, 2019 #

6 PM

Orienteering 1:25:12 intensity: (1:17:45 @1) + (4:40 @2) + (2:47 @3) 7.76 km (10:59 / km) +223m 9:36 / km
ahr:136 max:169 21c

7-70 training:

Running 10:00 [1] 1.9 km (5:16 / km)

Monday Sep 2, 2019 #

5 PM

Elliptical long 45:00 intensity: (43:26 @1) + (1:34 @3)
ahr:134 max:149

Strength 22:00 [0]

Sunday Sep 1, 2019 #

11 AM

Orienteering race 13:57 intensity: (3:13 @3) + (8:38 @4) + (2:06 @5) 3.45 km (4:03 / km) +20m 3:56 / km
ahr:195 max:210

Sprintliga #9:


Running warm up/down 40:00 intensity: (10:00 @0) + (27:00 @1) + (3:00 @2) 5.3 km (7:33 / km) +20m 7:24 / km

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