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Training Log Archive: silje

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Running24 26:03:21 147.23(10:37) 236.94(6:36) 4696
  Biking5 5:19:09
  XC-Skiing2 4:08:13
  Orienteering4 2:44:58 9.81(16:49) 15.78(10:27) 625
  Strength6 2:08:49
  Yoga1 1:00:00
  Hiking1 1:00:00
  Streching4 25:00
  Alternative1 10:00
  Total36 42:59:30 157.03 252.72 5321
  [1-5]32 35:48:52

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Tuesday Mar 31, 2020 #

5 PM

Running 1:01:12 intensity: (4:03 @0) + (30:16 @1) + (2:39 @2) + (12:26 @3) + (11:48 @4) 10.84 km (5:39 / km) +309m 4:56 / km
ahr:163 max:201

3x8x45"/15" with 2'15" series rest up Grefsenkollen

Monday Mar 30, 2020 #

8 AM

Running 41:13 intensity: (19 @0) + (10:13 @1) + (29:33 @2) + (1:08 @3) 7.89 km (5:13 / km) +87m 4:57 / km
ahr:162 max:175

7 PM

Yoga 1:00:00 [0]

NSK yoga via livestream med Maren Kaarby Rodem

Sunday Mar 29, 2020 #

10 AM

Running 33:16 intensity: (1:01 @0) + (11:34 @1) + (18:51 @2) + (1:50 @3) 6.3 km (5:17 / km) +76m 4:59 / km
ahr:158 max:171

Streching 5:00 [0]

2 PM

Biking 1:43:08 intensity: (39:53 @0) + (1:00:41 @1) + (35 @2) + (1:59 @3)
ahr:132 max:162

Saturday Mar 28, 2020 #

12 PM

Running 2:25:06 intensity: (5:52 @0) + (1:37:22 @1) + (35:04 @2) + (6:48 @3) 17.55 km (8:16 / km) +421m 7:23 / km
ahr:150 max:170

Long run in Lillomarka with Beat. Started at Linderudkollen and ran to Sinober and Nydalshytta, Lilloseter and back via Linderudkollene. Small paths only

Friday Mar 27, 2020 #

7 AM

Strength 25:00 [0]

Streching 5:00 [0]

7 PM

Orienteering 40:39 intensity: (15:20 @1) + (21:53 @2) + (3:26 @3) 3.58 km (11:21 / km) +200m 8:53 / km
ahr:148 max:179

Jøssingbakkensprint by night:

Running warm up/down 35:00 intensity: (5:00 @0) + (30:00 @1) 4.3 km (8:08 / km) +60m 7:37 / km

Thursday Mar 26, 2020 #

10 AM

Streching 10:00 [0]

5 PM

Running 1:11:57 intensity: (3:28 @0) + (11:34 @1) + (25:16 @2) + (15:47 @3) + (15:51 @4) + (1 @5) 12.75 km (5:39 / km) +67m 5:30 / km
ahr:173 max:207

12x546m with 1' rest

Wednesday Mar 25, 2020 #

5 PM

Running 1:03:51 intensity: (7:00 @0) + (53:37 @1) + (1:12 @2) + (2:02 @3) 8.0 km (7:59 / km) +296m 6:44 / km
ahr:143 max:163 (injured)

Tuesday Mar 24, 2020 #

4 PM

Running 1:28:30 intensity: (7:46 @0) + (43:05 @1) + (22:47 @2) + (14:22 @3) + (30 @4) 14.77 km (6:00 / km) +87m 5:49 / km
ahr:156 max:198 (injured)

2x8x ca 200m hill sprints with 1.5' rest

Monday Mar 23, 2020 #

5 PM

Running 54:36 intensity: (45 @0) + (43:17 @1) + (8:26 @2) + (2:08 @3) 9.21 km (5:56 / km) +248m 5:13 / km
ahr:151 max:170 (injured)

Ran to Linderudkollen, no pain in the ankle.
6 PM

Strength 30:00 [0]

NSK strength with Anders live via facebook.

Sunday Mar 22, 2020 #

2 PM

Biking 1:26:01 [1]
(injured)

Saturday Mar 21, 2020 #

1 PM

Running long 2:34:02 intensity: (30:08 @0) + (1:48:52 @1) + (8:52 @2) + (6:10 @3) 16.64 km (9:16 / km) +574m 7:54 / km
ahr:138 max:167 (injured)

Small paths with some snow and ice in the shadow slopes in Østmarka with Beat.

Friday Mar 20, 2020 #

9 AM

Hiking 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Putting out 'stolper' to Stolpejakten at Bygdøy with Beat.
4 PM

Orienteering 1:05:18 intensity: (40:30 @1) + (20:04 @2) + (4:44 @3) 6.0 km (10:53 / km) +166m 9:34 / km
ahr:145 max:170

Corridor as warmup:




Langsetløkkasprint:


Running 36:00 intensity: (8:00 @0) + (28:00 @1) 6.86 km (5:15 / km) +100m 4:53 / km

Running to Langsetløkka and back.

Thursday Mar 19, 2020 #

10 AM

Biking 15:00 [1]

To the post office and back
5 PM

Running 1:16:29 intensity: (7:47 @0) + (34:20 @1) + (9:51 @2) + (19:00 @3) + (5:31 @4) 13.28 km (5:45 / km) +382m 5:02 / km
ahr:160 max:200

6x4' hill intervals with 1.5' rest up to Grefsenkollen with Beat.

Wednesday Mar 18, 2020 #

4 PM

Orienteering 30:29 intensity: (27:00 @2) + (3:29 @3) 3.1 km (9:50 / km) +102m 8:26 / km
ahr:159 max:182

Båntjernsprint:


Strength 15:00 [0]

Running warm up/down 20:12 [1] 3.1 km (6:31 / km) +80m 5:46 / km

Tuesday Mar 17, 2020 #

2 PM

Running 1:07:36 intensity: (2:13 @0) + (38:40 @1) + (23:06 @2) + (3:37 @3) 9.14 km (7:24 / km) +274m 6:26 / km
ahr:154 max:172

Barlindåsen with Beat

Monday Mar 16, 2020 #

4 PM

Running intervals 1:04:32 intensity: (10:22 @0) + (19:56 @1) + (12:44 @2) + (20:30 @3) + (1:00 @4) 11.5 km (5:37 / km) +100m 5:23 / km
ahr:158 max:197

3x10xdiagonal with 3' rest

Sunday Mar 15, 2020 #

4 PM

Orienteering 28:32 intensity: (9:08 @2) + (19:24 @3) 3.1 km (9:12 / km) +156m 7:21 / km
ahr:157 max:193

Blanksjøsprint together with Beat (or Beat started 3' behind me):


Running warm up/down 44:30 intensity: (8:00 @0) + (28:00 @1) + (8:30 @2) 4.8 km (9:16 / km) +30m 8:59 / km

Saturday Mar 14, 2020 #

12 PM

XC-Skiing 3:07:03 intensity: (29:45 @0) + (1:43:49 @1) + (45:18 @2) + (8:11 @3)
ahr:146 max:183

Finnemarka with Beat

Friday Mar 13, 2020 #

1 PM

Running 1:03:17 intensity: (1:21 @0) + (52:45 @1) + (7:50 @2) + (1:21 @3) 10.5 km (6:01 / km) +119m 5:42 / km
ahr:150 max:172

Thursday Mar 12, 2020 #

10 AM

Biking 25:00 [1]

5 PM

Running intervals 1:07:51 intensity: (2:43 @0) + (33:25 @1) + (8:12 @2) + (20:46 @3) + (2:45 @4) 12.24 km (5:33 / km) +328m 4:53 / km
ahr:162 max:200

3x8' with 1.5' rest with Beat to Grefsenkollen.

Wednesday Mar 11, 2020 #

5 PM

Running 1:01:28 intensity: (2:27 @0) + (40:52 @1) + (15:09 @2) + (3:00 @3) 8.58 km (7:10 / km) +263m 6:13 / km
ahr:150 max:174

Strength 10:00 [0]

Tuesday Mar 10, 2020 #

5 PM

Running 49:45 intensity: (1:17 @0) + (34:46 @1) + (11:40 @2) + (2:02 @3) 8.04 km (6:11 / km) +100m 5:49 / km
ahr:152 max:174

Monday Mar 9, 2020 #

7 AM

Running 29:40 intensity: (50 @0) + (26:37 @1) + (1:57 @2) + (16 @3) 4.79 km (6:12 / km) +66m 5:48 / km
ahr:147 max:169

Saturday Mar 7, 2020 #

2 PM

XC-Skiing 1:01:10 [1]

with Katja in Gjerdrum after skiing with the kids.

Friday Mar 6, 2020 #

Note
(sick) (rest day)

Thursday Mar 5, 2020 #

Note
(sick) (rest day)

Wednesday Mar 4, 2020 #

5 PM

Running 1:22:57 intensity: (5:43 @0) + (1:04:38 @1) + (10:00 @2) + (2:36 @3) 10.81 km (7:40 / km) +313m 6:42 / km
ahr:147 max:173

Tuesday Mar 3, 2020 #

7 PM

Running 18:56 intensity: (26 @0) + (16:38 @1) + (1:13 @2) + (39 @3) 3.07 km (6:10 / km) +36m 5:49 / km
ahr:150 max:166

Strength 33:49 [0]

NSK-strength

Running 17:17 intensity: (21 @0) + (5:40 @1) + (10:35 @2) + (41 @3) 3.1 km (5:35 / km) +45m 5:12 / km
ahr:159 max:174

Streching 5:00 [0]

Alternative 10:00 [1]

Monday Mar 2, 2020 #

4 PM

Biking 1:30:00 [1]

Strength 15:00 [0]

Sunday Mar 1, 2020 #

1 PM

Running 1:54:08 intensity: (19 @0) + (1:24:17 @1) + (23:45 @2) + (5:47 @3) 18.86 km (6:03 / km) +238m 5:42 / km
ahr:153 max:171

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