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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running25 18:23:54 102.47 164.91 1146
  Orienteering13 8:05:07 42.67(11:22) 68.68(7:04) 80755c
  Biking7 4:37:27
  Strength7 2:22:00
  Streching3 15:00
  Total35 33:43:28 145.15 233.59 195255c
  [1-5]34 29:08:22

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Thursday Oct 31, 2019 #

Note
(rest day)

Travel home from China

Wednesday Oct 30, 2019 #

Note
(rest day)

Travel home from China in the evening.

Tuesday Oct 29, 2019 #

3 AM

Running 15:03 intensity: (58 @0) + (13:55 @1) + (10 @3) 2.47 km (6:06 / km)
ahr:141 max:153

8 AM

Orienteering race 14:52 intensity: (1:45 @3) + (6:58 @4) + (6:09 @5) 3.11 km (4:47 / km)
ahr:159 max:215

WCup China sprint, 20th place:

Running warm up/down 54:12 intensity: (9:58 @0) + (30:03 @1) + (10:26 @2) + (3:45 @3) 4.85 km (11:11 / km)

Monday Oct 28, 2019 #

3 AM

Orienteering 35:03 intensity: (1:08 @0) + (20:07 @1) + (13:12 @2) + (36 @3) 5.59 km (6:16 / km) +43m 6:02 / km
ahr:154 max:179

Sunday Oct 27, 2019 #

3 AM

Running 14:24 intensity: (1:00 @0) + (13:14 @1) + (10 @3) 2.4 km (6:00 / km)
ahr:138 max:155

7 AM

Orienteering 13:40 intensity: (1:45 @3) + (6:20 @4) + (5:35 @5) 3.28 km (4:10 / km) +42m 3:55 / km
ahr:150 max:212

WCup China Sprint Relay - 1st leg, changed over as 4th (8th best leg time overall). My team with Audun, Emil and Ingeborg got 10th in the end after solid running all the way:

Running warm up/down 40:28 intensity: (5:00 @0) + (21:34 @1) + (11:34 @2) + (2:20 @3) 3.8 km (10:39 / km)

Saturday Oct 26, 2019 #

2 AM

Running 19:49 intensity: (44 @0) + (18:54 @1) + (11 @3) 3.24 km (6:07 / km) +17m 5:57 / km
ahr:146 max:159

7 AM

Orienteering 1:27:53 intensity: (5:00 @0) + (18:43 @1) + (28:47 @2) + (22:51 @3) + (12:32 @4) 10.01 km (8:47 / km) +232m 7:52 / km
ahr:167 max:205 21c

WCup China Middle Distance.

Friday Oct 25, 2019 #

4 AM

Orienteering 13:43 intensity: (3:38 @1) + (8:15 @2) + (1:50 @3) 1.35 km (10:08 / km) +110m 7:13 / km
ahr:141 max:178

Sprint model event:

Running warm up/down 24:00 [1] 4.4 km (5:27 / km)

Thursday Oct 24, 2019 #

4 AM

Orienteering intervals 43:05 intensity: (6:00 @1) + (14:45 @2) + (7:23 @3) + (13:41 @4) + (1:16 @5) 6.0 km (7:11 / km)
ahr:157 max:210

Sprint intervals:

Running warm up/down 33:37 intensity: (10:00 @0) + (23:37 @1)

Wednesday Oct 23, 2019 #

10 AM

Orienteering 32:33 intensity: (31 @0) + (19:15 @1) + (11:21 @2) + (1:26 @3) 4.91 km (6:38 / km) +24m 6:28 / km
ahr:156 max:176

Sprint training at easy pace. Tricky and fun city. Not issom.

1 PM

Orienteering 45:43 intensity: (12:58 @0) + (23:46 @1) + (6:53 @2) + (2:06 @3) 5.45 km (8:24 / km) +13m 8:18 / km
ahr:137 max:173

Sprint training #2 in another part of the same city. Troubles with a dog this time (or did not want to risk running past a lose dog who did react when I came into that street). Else the same kind of fun as this morning.

Tuesday Oct 22, 2019 #

10 AM

Running 45:49 intensity: (1:34 @0) + (22:47 @1) + (18:34 @2) + (2:54 @3) 8.01 km (5:43 / km) +15m 5:40 / km
ahr:157 max:175

Arrived in Guangzhou in China this morning. A bit of a jetlag, so only easy running from the hotel just north of the middle distance embargo.

Sunday Oct 20, 2019 #

9 AM

Biking 15:18 intensity: (6:51 @0) + (7:07 @1) + (1:20 @3)
ahr:125 max:146

Running 45:01 intensity: (4 @0) + (5:52 @1) + (32:07 @2) + (6:58 @3) 7.5 km (6:00 / km)
ahr:168 max:187

Last heat training before China.

Strength 15:00 [0]

Saturday Oct 19, 2019 #

9 AM

Running intervals (Indoor) 1:00:15 intensity: (1:18 @0) + (18:05 @1) + (12:34 @2) + (14:31 @3) + (12:46 @4) + (1:01 @5) 9.5 km (6:21 / km)
ahr:174 max:211

10x2'/2' in the heat.

Friday Oct 18, 2019 #

8 AM

Running (Indoor) 45:01 intensity: (14 @0) + (5:59 @1) + (36:56 @2) + (1:52 @3) 7.3 km (6:10 / km)
ahr:168 max:181

In the heat

Strength 15:00 [0]

Thursday Oct 17, 2019 #

7 AM

Orienteering intervals 32:56 intensity: (5:00 @1) + (17:53 @2) + (10:03 @3) 5.2 km (6:20 / km) +60m 5:59 / km
ahr:149 max:190

Sprint intervals from Bislett.

Running warm up/down 42:00 [1] 6.5 km (6:28 / km) +70m 6:08 / km

Tuesday Oct 15, 2019 #

8 AM

Running (Indoor) 45:11 intensity: (50 @0) + (27:21 @1) + (15:12 @2) + (1:48 @3) 7.5 km (6:01 / km)
ahr:156 max:171

In the heat
5 PM

Orienteering 45:51 intensity: (3:45 @1) + (20:35 @2) + (18:59 @3) + (2:25 @4) + (7 @5) 5.67 km (8:05 / km) +100m 7:25 / km
ahr:153 max:210

Sprint intervals at Vulkan in Oslo with Sigrid:

Running 36:03 intensity: (10:31 @0) + (22:56 @1) + (2:12 @2) + (24 @3) 6.11 km (5:54 / km) +70m 5:35 / km
ahr:153 max:169

Monday Oct 14, 2019 #

4 PM

Biking (Indoor) 45:00 intensity: (7:03 @0) + (23:40 @1) + (11:15 @2) + (3:02 @3)
ahr:148 max:172

Strength 15:00 [0]

Sunday Oct 13, 2019 #

9 AM

Orienteering 39:48 intensity: (3:50 @1) + (29:10 @2) + (6:48 @3) 5.43 km (7:20 / km) +60m 6:57 / km
ahr:167 max:188 19c

25-mannamedeln:

GPS

Running warm up/down 22:02 intensity: (5:00 @0) + (17:02 @1) 3.0 km (7:21 / km)

Saturday Oct 12, 2019 #

9 AM

Orienteering race 35:53 intensity: (3:39 @3) + (32:14 @4) 6.6 km (5:26 / km) +60m 5:12 / km
ahr:195 max:206 15c

25-manna 2.etp. 2nd place with Nydalens!

GPS

Running warm up/down 41:32 intensity: (5:00 @0) + (30:00 @1) + (3:03 @2) + (3:29 @3) 4.0 km (10:23 / km)

Friday Oct 11, 2019 #

10 AM

Running (Indoor) 45:02 intensity: (22 @0) + (27:59 @1) + (13:46 @2) + (2:55 @3) 7.6 km (5:56 / km)
ahr:155 max:168

Thursday Oct 10, 2019 #

8 AM

Strength 20:00 [0]

Streching 5:00 [0]

4 PM

Running intervals 1:14:28 intensity: (1:03 @0) + (35:00 @1) + (22:18 @2) + (4:07 @3) + (10:00 @4) + (2:00 @5) 11.98 km (6:13 / km) +44m 6:06 / km
ahr:161 max:185

3x (200m + 400m + 600m + 400m with 2' rest) with 5' series rest

Wednesday Oct 9, 2019 #

8 AM

Orienteering 44:07 intensity: (4:41 @0) + (10:48 @1) + (21:35 @2) + (7:03 @3) 6.08 km (7:16 / km) +63m 6:54 / km
ahr:160 max:191

O-morgen sprint

Biking warm up/down 15:00 [1]

6 PM

Running (Indoor) 50:09 intensity: (41 @0) + (19:02 @1) + (28:19 @2) + (2:07 @3) 8.3 km (6:03 / km)
ahr:159 max:175

Tuesday Oct 8, 2019 #

7 PM

Running 33:06 intensity: (20 @0) + (31:15 @1) + (46 @2) + (45 @3) 5.26 km (6:18 / km) +51m 6:00 / km
ahr:149 max:162

Strength 35:00 [0]

Streching 5:00 [0]

Monday Oct 7, 2019 #

6 PM

Running intervals 1:27:58 intensity: (7:03 @0) + (35:45 @1) + (10:03 @2) + (10:58 @3) + (24:09 @4) 12.44 km (7:04 / km) +309m 6:17 / km
ahr:164 max:204

Hill intervals with NSK: 8x4' with 1.5' rest

Sunday Oct 6, 2019 #

10 AM

Biking long 2:12:09 intensity: (11:35 @0) + (55:35 @1) + (58:32 @2) + (6:27 @3)
ahr:154 max:187

To Kikut with a NSK group

Saturday Oct 5, 2019 #

9 AM

Biking 10:00 [1]
ahr:130 max:148

Biking 20:00 [1]
ahr:130 max:146

Strength 20:00 [0]

Streching 5:00 [0]

3 PM

Running 58:08 intensity: (50:00 @1) + (6:00 @2) + (2:08 @3) 11.22 km (5:11 / km) +10m 5:09 / km
ahr:128 max:151

with Katja

Friday Oct 4, 2019 #

8 AM

Biking 20:00 [1]

5 PM

Running 1:14:37 intensity: (1:35 @0) + (27:04 @1) + (27:03 @2) + (18:55 @3) 13.8 km (5:24 / km) +294m 4:53 / km
ahr:163 max:187

5x8' with 1'15" rest

Biking 20:00 [1]

Thursday Oct 3, 2019 #

5 PM

Running 1:00:24 intensity: (4:28 @0) + (53:57 @1) + (36 @2) + (1:23 @3) 8.34 km (7:15 / km) +219m 6:24 / km
ahr:144 max:161

Wednesday Oct 2, 2019 #

5 PM

Running 35:35 intensity: (36 @0) + (22:33 @1) + (11:46 @2) + (40 @3) 5.4 km (6:36 / km) +47m 6:19 / km
ahr:151 max:175

Strength 22:00 [0]

Tuesday Oct 1, 2019 #

Note
(rest day)

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