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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Running24 20:18:38 105.87(11:31) 170.38(7:09) 2356
  Ski Touring2 5:33:55
  Sprint orienteering12 4:40:00 29.58(9:28) 47.6(5:53) 531
  Biking7 4:18:44
  XC-Skiing4 4:13:44
  Strength8 3:31:00
  Streching9 2:10:00
  Elliptical1 45:00
  Total44 45:31:01 135.44 217.98 2887
  [1-5]39 37:07:59

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Friday Jan 31, 2020 #

4 PM

Biking 1:00:55 [1]
ahr:118 max:137

Strength 28:00 [0]

Thursday Jan 30, 2020 #

6 PM

Running 57:23 intensity: (1:23 @0) + (50:46 @1) + (3:25 @2) + (1:49 @3) 9.38 km (6:07 / km) +131m 5:43 / km
ahr:149 max:167

Wednesday Jan 29, 2020 #

6 PM

Elliptical 45:00 [1]
ahr:120 max:137

Strength 28:00 [0]

Tuesday Jan 28, 2020 #

10 AM

Running 28:18 intensity: (18 @0) + (23:47 @1) + (3:05 @2) + (1:08 @3) 4.42 km (6:24 / km) +84m 5:51 / km
ahr:152 max:172

5 PM

Running intervals 1:19:37 intensity: (33 @0) + (35:19 @1) + (11:32 @2) + (11:34 @3) + (20:39 @4) 14.16 km (5:37 / km) +371m 4:58 / km
ahr:169 max:201

Hill intervals 3'+4'+5'+6'+5'+4'+3' with 1.5' rest. With Mariann up Holmenkollen in rainy to snowy and windy weather.

Monday Jan 27, 2020 #

Streching 15:00 [0]

Sunday Jan 26, 2020 #

10 AM

Running 1:37:22 intensity: (1:18 @0) + (1:10:43 @1) + (22:03 @2) + (3:18 @3) 12.8 km (7:36 / km) +331m 6:44 / km
ahr:151 max:170

Long run in Lillomarka mostly small paths

Saturday Jan 25, 2020 #

8 AM

Running 1:00:14 intensity: (7:28 @0) + (22:36 @1) + (25:19 @2) + (4:51 @3) 7.08 km (8:30 / km) +118m 7:51 / km
ahr:169 max:207

Sprint orienteering intervals 33:58 intensity: (6:33 @3) + (27:25 @4) 7.0 km (4:51 / km)



Sprint intervals with Bojan and Jon.
4 PM

Biking 45:09 [1]
ahr:108 max:124

Strength 15:00 [0]

Friday Jan 24, 2020 #

6 PM

Running 1:03:51 intensity: (1:40 @0) + (30:21 @1) + (29:00 @2) + (2:50 @3) 7.64 km (8:21 / km) +270m 7:06 / km
ahr:156 max:176

Wth Beat at Grefsenkollen

Thursday Jan 23, 2020 #

4 PM

Running intervals 1:22:18 intensity: (2:37 @0) + (10:10 @1) + (26:25 @2) + (15:31 @3) + (27:34 @4) + (1 @5) 13.84 km (5:57 / km)
ahr:179 max:207

8x2 rounds at Bislett with new start every 5:30min. Ran 4:04-4:07min the first 6, but hit the wall and the last two I had 4:20min.

Wednesday Jan 22, 2020 #

8 AM

Running warm up/down 1:01:29 intensity: (15:00 @0) + (27:30 @1) + (16:15 @2) + (2:44 @3) 7.3 km (8:25 / km) +44m 8:11 / km
ahr:150 max:202

Sprint orienteering intervals 18:02 intensity: (10:00 @3) + (8:02 @4) 3.7 km (4:52 / km)

Wang Sprint Tour #2 with masstart sprint first, and then chasing start:

Tuesday Jan 21, 2020 #

4 PM

Running 11:02 intensity: (1:04 @0) + (6:41 @1) + (2:33 @2) + (44 @3) 2.0 km (5:31 / km)
ahr:150 max:165

Biking 10:05 [0]
ahr:106 max:117

Strength 45:00 [0]

Monday Jan 20, 2020 #

Note
(rest day)

Sunday Jan 19, 2020 #

8 AM

Sprint orienteering 53:48 intensity: (32 @0) + (9:28 @1) + (13:13 @2) + (29:50 @3) + (21 @4) + (24 @5) 7.26 km (7:24 / km)
ahr:157 max:190

Micro sprint in Aarau Telli:

Saturday Jan 18, 2020 #

9 AM

Biking 1:06:00 [1]
ahr:110 max:130

Strength 15:00 [0]

4 PM

Sprint orienteering 37:58 intensity: (29 @0) + (25:54 @1) + (8:49 @2) + (2:46 @3) 5.83 km (6:30 / km) +51m 6:14 / km
ahr:155 max:169

9 PM

Streching 20:00 [0]

Friday Jan 17, 2020 #

8 AM

Running warm up/down 39:58 intensity: (9:18 @0) + (19:43 @1) + (8:13 @2) + (2:44 @3) 4.11 km (9:44 / km)
ahr:157 max:209

Sprint orienteering tempo 11:37 intensity: (2:32 @3) + (8:07 @4) + (58 @5) 2.3 km (5:03 / km) +35m 4:42 / km

11 AM

Running warm up/down 35:26 intensity: (6:55 @0) + (11:48 @1) + (13:55 @2) + (2:48 @3) 3.71 km (9:33 / km)
ahr:160 max:215

Sprint orienteering tempo 8:02 intensity: (46 @3) + (4:26 @4) + (2:50 @5) 1.8 km (4:28 / km)

2 PM

Running warm up/down 33:26 intensity: (4:04 @0) + (11:12 @1) + (15:09 @2) + (3:01 @3) 3.7 km (9:02 / km)
ahr:163 max:212

Sprint orienteering tempo 7:50 intensity: (53 @3) + (3:36 @4) + (3:21 @5) 1.5 km (5:13 / km) +65m 4:18 / km

Knockout sprint semi in Aarau:

3 PM

Running warm up/down 34:36 intensity: (8:31 @0) + (13:48 @1) + (10:48 @2) + (1:29 @3) 3.4 km (10:11 / km)
ahr:157 max:208

Sprint orienteering tempo 8:46 intensity: (1:04 @3) + (7:29 @4) + (13 @5) 1.7 km (5:09 / km) +45m 4:33 / km

Knockout sprint finale in Aarau:

9 PM

Streching 20:00 [0]

Thursday Jan 16, 2020 #

9 AM

Running 31:42 intensity: (2:27 @0) + (29:15 @1) 4.51 km (7:02 / km) +64m 6:34 / km
ahr:150 max:172

Sprint orienteering 21:42 intensity: (11:42 @1) + (8:00 @2) + (2:00 @3) 3.2 km (6:47 / km) +50m 6:17 / km

Sprint in Lugano (easy pace):

9 PM

Streching 20:00 [0]

Wednesday Jan 15, 2020 #

9 AM

Running warm up/down 50:25 intensity: (10:00 @0) + (28:11 @1) + (10:14 @2) + (2:00 @3) 5.6 km (9:00 / km) +85m 8:22 / km
ahr:159 max:211

Sprint orienteering intervals 32:13 intensity: (5:29 @3) + (24:31 @4) + (2:13 @5) 6.6 km (4:53 / km) +110m 4:30 / km

Sprint relay traiining with a prologue with masstart, and the relay with two legs each. Woman leg 1 and 3, men leg 2 and 4. Fun training :)

3 PM

Biking 45:00 [1]
ahr:117 max:127

Streching 15:00 [0]

Tuesday Jan 14, 2020 #

9 AM

Sprint orienteering 34:34 intensity: (13:27 @2) + (21:06 @3) + (1 @4) 4.7 km (7:21 / km) +175m 6:12 / km
ahr:154 max:195

Running warm up/down 34:00 intensity: (18:00 @0) + (12:00 @1) + (4:00 @2) 2.3 km (14:47 / km) +50m 13:20 / km

4 PM

Biking 11:14 [1]
ahr:110 max:125

Biking 10:00 [1]
ahr:122 max:135

Strength 35:00 [0]

9 PM

Streching 15:00 [0]

Monday Jan 13, 2020 #

4 PM

Running 24:05 intensity: (7:43 @1) + (16:22 @2) 4.0 km (6:01 / km) +6m 5:59 / km
ahr:162 max:185

Sprint orienteering 11:30 intensity: (8:08 @2) + (3:22 @3) 2.0 km (5:45 / km)

Strength 20:00 [0]

Streching 5:00 [0]

Easy run, and a short park sprint in Lugano
9 PM

Streching 15:00 [3]

Sunday Jan 12, 2020 #

10 AM

Ski Touring 3:03:55 intensity: (25:00 @0) + (2:01:54 @1) + (23:18 @2) + (13:43 @3)
ahr:142 max:191

Saturday Jan 11, 2020 #

10 AM

Ski Touring 2:30:00 intensity: (25:31 @0) + (1:42:09 @1) + (17:16 @2) + (5:04 @3)
ahr:133 max:177

Friday Jan 10, 2020 #

8 PM

XC-Skiing (Classic) 55:04 intensity: (3:30 @0) + (20:40 @1) + (26:39 @2) + (4:15 @3)
ahr:158 max:187

Thursday Jan 9, 2020 #

4 PM

Running intervals 1:02:29 intensity: (2:03 @0) + (13:37 @1) + (11:23 @2) + (14:08 @3) + (8:03 @4) + (13:15 @5) 11.0 km (5:41 / km)
ahr:179 max:213

NSK Bislett intervals with 6x2 loops and new start each 5'.

Wednesday Jan 8, 2020 #

6 PM

Running 1:00:28 intensity: (58 @0) + (28:42 @1) + (27:23 @2) + (3:25 @3) 9.53 km (6:21 / km) +134m 5:56 / km
ahr:157 max:175

Tuesday Jan 7, 2020 #

6 PM

Running 29:58 intensity: (49 @0) + (53 @1) + (28:07 @2) + (9 @3) 5.3 km (5:39 / km)
ahr:166 max:175

Biking 10:21 [1]
ahr:126 max:137

Strength 25:00 [0]

Monday Jan 6, 2020 #

5 PM

Running intervals 1:14:57 intensity: (2:02 @0) + (21:50 @1) + (22:12 @2) + (9:14 @3) + (18:56 @4) + (43 @5) 9.31 km (8:03 / km) +247m 7:07 / km
ahr:171 max:210

NSK terrain intervals 4x6'with 90" rest.

Sunday Jan 5, 2020 #

11 AM

Running 53:51 intensity: (2:19 @0) + (24:41 @1) + (25:20 @2) + (1:31 @3) 8.15 km (6:37 / km) +152m 6:03 / km
ahr:156 max:178

Saturday Jan 4, 2020 #

10 AM

XC-Skiing (Classic) 9:23 intensity: (24 @0) + (1:09 @1) + (6:19 @2) + (1:31 @3)
ahr:167 max:187

XC-Skiing long (Classic) 1:59:05 intensity: (2:48 @0) + (32:41 @1) + (55:29 @2) + (28:07 @3)
ahr:165 max:191

At Budor during Budorrennet

Friday Jan 3, 2020 #

12 PM

Running 51:41 intensity: (1:48 @0) + (22:41 @1) + (25:30 @2) + (1:42 @3) 6.47 km (7:59 / km) +270m 6:36 / km
ahr:157 max:181

Thursday Jan 2, 2020 #

10 AM

XC-Skiing (Classic) 35:12 intensity: (5:07 @0) + (14:01 @1) + (14:43 @2) + (1:21 @3)
ahr:149 max:171

Wednesday Jan 1, 2020 #

12 PM

Running intervals 1:00:02 intensity: (3:01 @0) + (11:24 @1) + (13:51 @2) + (14:19 @3) + (13:47 @4) + (3:40 @5) 10.66 km (5:38 / km)
ahr:175 max:211

3x8' with 2' rest

Streching 5:00 [0]

2 PM

XC-Skiing 35:00 [1]

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