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Training Log Archive: silje

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Running6 4:39:38 25.55(10:57) 41.11(6:48) 740
  Biking1 2:14:27
  XC-Skiing2 2:01:25
  Orienteering1 1:07:44 3.92(17:17) 6.31(10:44) 2467c
  Strength3 50:00
  Streching2 14:00
  Total11 11:07:14 29.47 47.42 9877c
  [1-5]10 9:23:03

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Saturday Nov 30, 2019 #

10 AM

XC-Skiing long (Skating ) 1:20:19 intensity: (4:30 @0) + (14:07 @1) + (28:29 @2) + (32:50 @3) + (23 @4)
ahr:169 max:197

with Mariann and Beat from Øvresetertjern.

Friday Nov 29, 2019 #

Note
(rest day)

Thursday Nov 28, 2019 #

4 PM

Running warm up/down 21:01 intensity: (3:00 @0) + (4:26 @1) + (11:38 @2) + (1:57 @3) 2.91 km (7:14 / km)
ahr:158 max:181

Running intervals 32:23 intensity: (2:13 @0) + (7:53 @1) + (7:58 @2) + (5:42 @3) + (8:26 @4) + (11 @5) 4.41 km (7:20 / km)
ahr:169 max:208

5x1round at Bislett with new start every 4'

Wednesday Nov 27, 2019 #

7 PM

Strength 30:00 [0]

Running (Indoor) 49:30 intensity: (1:48 @0) + (3:57 @1) + (18:42 @2) + (25:03 @3) 8.0 km (6:11 / km)
ahr:173 max:189

Tuesday Nov 26, 2019 #

Note
(rest day)

Monday Nov 25, 2019 #

6 PM

Orienteering 1:07:44 intensity: (5:10 @0) + (34:41 @1) + (23:42 @2) + (4:11 @3) 6.31 km (10:44 / km) +246m 8:59 / km
ahr:152 max:187 7c

Sunday Nov 24, 2019 #

12 PM

Running 40:25 intensity: (23:12 @1) + (15:48 @2) + (1:25 @3) 5.55 km (7:17 / km) +217m 6:06 / km
ahr:153 max:174

Strength 13:00 [0]

Streching 7:00 [0]

Saturday Nov 23, 2019 #

10 AM

XC-Skiing (Skating ) 41:06 intensity: (2:23 @0) + (15:52 @1) + (17:33 @2) + (5:18 @3)
ahr:159 max:189 (sick)

Skating at Lygna with Beat and Mariann

Friday Nov 22, 2019 #

6 PM

Running 31:06 intensity: (15 @0) + (16:52 @1) + (12:53 @2) + (1:06 @3) 5.24 km (5:56 / km) +83m 5:30 / km
ahr:156 max:183 (sick)

Thursday Nov 21, 2019 #

Note
(sick)

Wednesday Nov 20, 2019 #

Note
(sick)

Tuesday Nov 19, 2019 #

Note
(sick)

Monday Nov 18, 2019 #

6 PM

Strength 7:00 [0]
(sick)

Streching 7:00 [0]

Sunday Nov 17, 2019 #

Note
(sick)

Saturday Nov 16, 2019 #

Note
(sick)

Friday Nov 15, 2019 #

Note
(sick)

Thursday Nov 14, 2019 #

Note
(sick)

Wednesday Nov 13, 2019 #

Note
(sick)

Tuesday Nov 12, 2019 #

5 PM

Running 42:33 intensity: (1:15 @0) + (21:46 @1) + (18:08 @2) + (1:24 @3) 6.41 km (6:38 / km) +135m 6:00 / km
ahr:157 max:181 (sick)

Sunday Nov 10, 2019 #

Note
(sick)

Saturday Nov 9, 2019 #

Note
(sick)

Friday Nov 8, 2019 #

Note
(sick)

Thursday Nov 7, 2019 #

Note
(sick)

Wednesday Nov 6, 2019 #

Note
(sick)

Tuesday Nov 5, 2019 #

Note
(sick)

Monday Nov 4, 2019 #

Note
(sick) (rest day)

Sunday Nov 3, 2019 #

11 AM

Running 1:02:40 intensity: (1:17 @0) + (33:00 @1) + (25:16 @2) + (3:07 @3) 8.6 km (7:17 / km) +305m 6:11 / km
ahr:157 max:182

Saturday Nov 2, 2019 #

9 AM

Biking 2:14:27 intensity: (18:20 @0) + (55:49 @1) + (51:14 @2) + (9:04 @3)
ahr:152 max:186

Biking in Nordmarka with Beat and Sigrid.

Friday Nov 1, 2019 #

Note
(rest day)

End of the training year. Here the overview of the training done this year:


Training overview

Totals.

460 hrs (330hrs running, 105 hrs alternative training, 25 hrs strength/stretching)
1827 controls taken (forest orienteering only) - 130 hrs orienteering training.

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