Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Aug 31, 2010:

activity

time

miles

Running

5:19:00

22.51

36.22

Orienteering

2:55:00

10.56

(16:34)

17.0

(10:18)

22 /

33c

66%

Biking

1:20:00

20.51

(3:54)

33.0

(2:25)

Strength

1:05:00

Total

10:39:00

53.57

86.22

22 /

33c

66%

[1-5]

9:34:00

averages - sleep:11.4

2:10

0:00

» now

Tuesday Aug 31, 2010 #

8 PM

Running long (road) 1:00:00 [2] 10.2 km (5:53 / km)
ahr:158 max:172 slept:9.5

Running with my dad, totally flat trip.

9 PM

Strength 20:00 [0]

40sec work 20sec rest

Monday Aug 30, 2010 #

6 PM

Running intervals 25:00 [3] 4.0 km (6:15 / km)
ahr:167 max:204 slept:9.0

5 times 3 min with 2min rest.

Running warm up/down 14:00 [2] 2.4 km (5:50 / km)
ahr:160 max:171

Sunday Aug 29, 2010 #

10 AM

Running long (tracks and roads) 50:00 [2] 6.5 km (7:42 / km)
ahr:157 max:195 slept:9.0

C • heihei! jeg løp også 2h fra... 5

Orienteering long (forest) 1:10:00 [2] *** 7.0 km (10:00 / km)
ahr:157 max:195 spiked:12/19c slept:9.0

Technical training with my trainer Frode and my dad from Sognsvann, Oslo. First 1h10 technical course, then just long run on tracks and roads to make it 2h. Difficult and diffuse orienteering, a lot of tracks in the forest that made the orienteering even harder (easy to get confused).

Saturday Aug 28, 2010 #

10 AM

Running intervals (road) 25:00 [4] 4.12 km (6:04 / km)
ahr:191 max:208 slept:9.0

24 times 30 sec with 30 sec rest in series of 6 with 1min 30 sec rest time between each series. Toug but good training for my legs.

Running warm up/down (road) 25:00 [2]

Friday Aug 27, 2010 #

7 PM

Biking long 1:20:00 [2] 33.0 km (2:25 / km)
ahr:162 max:186

Biking around the airport with my brother, long time since last bike training so felt it in my legs.

C • Velkommen! 6

Strength 20:00 [0]

Thursday Aug 26, 2010 #

7 PM

Running intervals (pyramide) 33:00 [3] 7.0 km (4:43 / km)
ahr:180 max:210

Pyramide intervals 1,2,3,4,5,4,3,2,1min with 1min breaks. (33min intervals)

Running warm up/down 17:00 [2] 2.0 km (8:30 / km)

Wednesday Aug 25, 2010 #

9 AM

Running warm up/down 20:00 [2]

Running tempo (VO2-max test) 5:00 [5]

VO2-max test, scored a bit lower than last time, was a bit tired after Euromeeting and did not reach my max heart rate. Result test: 67 and 3.75, last time 70 and 3.88.

6 PM

Orienteering long 1:45:00 [2] *** 10.0 km (10:30 / km)
ahr:153 max:186 spiked:10/14c

Training in similar terrain too the Norwegian Champs long distance.

Tuesday Aug 24, 2010 #

4 PM

Running long 45:00 [2]

Monday Aug 23, 2010 #

7 PM

Strength 25:00 [0]

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