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Training Log Archive: silje

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Running20 18:33:34 109.7(10:09) 176.55(6:18) 3174
  XC-Skiing7 10:36:16
  Orienteering3 3:45:20 14.32(15:44) 23.04(9:47) 71716c
  Biking3 3:30:00
  Strength6 2:24:00
  Laufschule6 50:00 0.93 1.5
  Agility/Speed3 25:48 0.87 1.4
  Alternative1 15:00
  Streching1 5:00
  Total34 40:24:58 125.83 202.5 389116c
  [1-5]34 34:59:31
averages - sleep:8.2

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Monday Dec 31, 2018 #

11 AM

XC-Skiing long (Skating) 1:06:00 intensity: (43:00 @1) + (23:00 @2)

In Gjerdrum with Katja and Beat

Sunday Dec 30, 2018 #

11 AM

XC-Skiing long (Skating) 1:25:00 intensity: (55:00 @1) + (30:00 @2)
ahr:151 max:170

At Brovoll
5 PM

Running 44:00 [1] 5.75 km (7:39 / km) +110m 6:59 / km

Snow tracks

Saturday Dec 29, 2018 #

12 PM

Running intervals 1:15:05 intensity: (36:06 @1) + (8:57 @2) + (8:00 @3) + (21:55 @4) + (7 @5) 13.59 km (5:32 / km)
ahr:165 max:208 slept:9.0

Laufschule 8:00 [1]

Track intervals, pyramide:

200 + 400 + 600 + 800 + 1000 + 2000 + 1000 + 800 + 600 + 400 + 200 + 100m (8.1km)

with 30", 60", 60", 90", 120", 120", 120", 90", 60", 60", 30" rest

Friday Dec 28, 2018 #

11 AM

XC-Skiing long (Classic) 3:00:00 intensity: (15:00 @0) + (2:08:00 @1) + (37:00 @2)
slept:9.0

At Budor with Beat

Thursday Dec 27, 2018 #

1 PM

XC-Skiing long (classic) 55:00 [1]

Wednesday Dec 26, 2018 #

10 AM

Running 1:15:09 intensity: (5:43 @0) + (48:31 @1) + (20:17 @2) + (38 @3) 14.0 km (5:22 / km) +109m 5:10 / km
ahr:157 max:182

Strength 20:00 [0]

Tuesday Dec 25, 2018 #

11 AM

XC-Skiing long (Classic) 2:00:00 intensity: (1:32:00 @1) + (28:00 @2)

Monday Dec 24, 2018 #

12 PM

Running intervals 1:15:18 intensity: (7:27 @0) + (14:30 @1) + (22:11 @2) + (11:38 @3) + (19:32 @4) 14.95 km (5:02 / km) +8m 5:01 / km
ahr:174 max:204

Family intervals with 4'+2x2'+4x1'+8x30"/30"+16x15"/15" with 3' rest between series

Sunday Dec 23, 2018 #

3 PM

Running long 1:30:31 intensity: (5:47 @0) + (55:34 @1) + (29:10 @2) 12.41 km (7:18 / km) +194m 6:46 / km
ahr:156 max:176

Saturday Dec 22, 2018 #

9 AM

XC-Skiing long (skating) 1:00:16 intensity: (12:03 @0) + (26:12 @1) + (21:54 @2) + (7 @3)
ahr:149 max:180

From Sognsvann with Beat
5 PM

Running long 52:20 intensity: (6:50 @0) + (37:04 @1) + (8:26 @2) 6.45 km (8:07 / km) +277m 6:41 / km
ahr:145 max:172

Running at Grefsenkollen with Beat

Friday Dec 21, 2018 #

6 PM

Running warm up/down 40:00 intensity: (5:00 @0) + (32:00 @1) + (2:00 @2) + (1:00 @3) 6.5 km (6:09 / km)

Running tempo 10:46 intensity: (1:46 @3) + (3:00 @4) + (6:00 @5) 3.0 km (3:35 / km)

Laufschule 3:00 [0]
slept:9.0

AOOKs 3000m at Bislett.

Thursday Dec 20, 2018 #

11 AM

Running 54:00 intensity: (37:00 @1) + (17:00 @2) 6.8 km (7:56 / km) +305m 6:29 / km
slept:8.5

Running at Grefsenkollen
4 PM

Running 35:00 [1] 6.5 km (5:23 / km)

Laufschule 10:00 [0]

Agility/Speed 5:00 [0]

Running at Bislett with running exercises and some jumps + 3x300m.

Wednesday Dec 19, 2018 #

8 AM

Orienteering long 1:49:27 intensity: (7:29 @0) + (17:32 @1) + (1:14:36 @2) + (9:50 @3) 8.58 km (12:45 / km) +218m 11:19 / km
ahr:167 max:186 16c slept:8.0

Orienteering training with NSK (o-morgen #128):

Tuesday Dec 18, 2018 #

11 AM

XC-Skiing long (Classic) 1:10:00 intensity: (31:00 @1) + (36:00 @2) + (3:00 @3)
slept:9.0

7 PM

Strength 35:00 [0]

Streching 5:00 [0]

Alternative warm up/down (Sitting handball) 15:00 [1]

With Nydalens

Monday Dec 17, 2018 #

6 PM

Running intervals 1:21:48 intensity: (9:43 @0) + (11:36 @1) + (28:18 @2) + (5:28 @3) + (24:36 @4) + (2:07 @5) 11.89 km (6:53 / km) +327m 6:03 / km
ahr:176 max:210 slept:8.0

5x6min with 1.5min rest with Nydalens

Sunday Dec 16, 2018 #

Note
slept:7.5

Travelled to Norway

Saturday Dec 15, 2018 #

9 AM

Running long 53:53 intensity: (3:18 @0) + (17:08 @1) + (31:38 @2) + (1:49 @3) 8.4 km (6:25 / km) +317m 5:24 / km
ahr:161 max:186 slept:7.5

Running with Phil and Bee in Könizbergwald

Friday Dec 14, 2018 #

Note
slept:6.0

Thursday Dec 13, 2018 #

10 AM

Biking long (Indoor) 1:00:00 [1]
slept:9.0

Wednesday Dec 12, 2018 #

7 PM

Running long 41:00 intensity: (20:00 @1) + (21:00 @2) 7.3 km (5:37 / km) +105m 5:14 / km
slept:7.5

Tuesday Dec 11, 2018 #

6 PM

Running intervals 1:10:00 intensity: (30:00 @1) + (19:00 @2) + (12:00 @3) + (9:00 @4) 10.3 km (6:48 / km) +495m 5:29 / km
slept:8.0

Monday Dec 10, 2018 #

11 AM

Running warm up/down 19:45 [1] 3.4 km (5:49 / km) +20m 5:39 / km
slept:8.0

Laufschule 10:00 [0] 0.75 km (13:20 / km)

Agility/Speed 10:48 [0] 0.7 km (15:26 / km)

Strength 20:00 [0]

Sunday Dec 9, 2018 #

1 PM

Running long 1:29:00 intensity: (57:00 @1) + (32:00 @2) 12.7 km (7:00 / km) +510m 5:50 / km

Long jog in the rain with Bee

Saturday Dec 8, 2018 #

Note
(rest day)

Friday Dec 7, 2018 #

2 PM

Orienteering intervals 54:02 intensity: (10:00 @0) + (19:41 @1) + (7:53 @2) + (5:18 @3) + (11:10 @4) 6.94 km (7:47 / km) +160m 6:59 / km
ahr:155 max:204 slept:8.0

RTT-rodeo #2 with 3x approx. 6min:

6 PM

Orienteering race 1:01:51 intensity: (11:25 @1) + (11:01 @2) + (35:07 @3) + (4:18 @4) 7.52 km (8:13 / km) +339m 6:43 / km
ahr:168 max:199

Bern By Night #2 short course:

C • Det var fine postkoder. Bra... 2

Thursday Dec 6, 2018 #

10 AM

Biking long 1:00:00 [1]

6 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Laufschule 9:00 [0]

Strength 34:00 [0]
slept:8.0

STB circuite

Wednesday Dec 5, 2018 #

12 PM

Running intervals 1:00:46 intensity: (8:13 @0) + (15:56 @1) + (20:47 @2) + (3:48 @3) + (10:33 @4) + (1:29 @5) 10.13 km (6:00 / km) +150m 5:35 / km
ahr:170 max:209 slept:8.5

5 times a hill of approx 3:30min (20m climb) with 2' rest jogging back down

Tuesday Dec 4, 2018 #

2 PM

Running warm up/down 20:00 intensity: (5:00 @1) + (15:00 @2) 3.5 km (5:43 / km) +35m 5:27 / km
ahr:149 max:176

Laufschule 10:00 [0] 0.75 km (13:20 / km)

Agility/Speed 10:00 [0] 0.7 km (14:17 / km)

Strength 20:00 [0]

Monday Dec 3, 2018 #

4 PM

Biking long 1:30:00 [1]

Sunday Dec 2, 2018 #

9 AM

Running race 1:16:02 intensity: (9:06 @0) + (28:41 @1) + (21:59 @2) + (3:51 @3) + (2:55 @4) + (9:30 @5) 10.6 km (7:10 / km) +100m 6:51 / km
ahr:164 max:215 slept:8.0

Steinhölzlilauf she + he relay with 2x a loop of 1500m each. Fun, but tough the second round especially. Victory for Bee and me.

Results

Saturday Dec 1, 2018 #

2 PM

Running 37:11 intensity: (3:00 @0) + (7:59 @1) + (25:21 @2) + (51 @3) 6.4 km (5:49 / km) +112m 5:21 / km
ahr:155 max:184 slept:10.0

Recovery run with three short sprints

Strength 15:00 [0]

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