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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Running22 22:20:50 121.29(11:03) 195.19(6:52) 3711
  Orienteering14 12:49:36 52.66(14:37) 84.75(9:05) 2664
  Biking6 4:05:25
  Hiking2 1:15:40 5.93(12:46) 9.54(7:56) 280
  Strength3 35:00
  Streching2 10:00
  Total34 41:16:31 179.88 289.48 6656
  [1-5]34 33:40:24

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Sunday May 31, 2020 #

10 AM

Orienteering 1:02:18 intensity: (6:38 @0) + (43:40 @1) + (8:59 @2) + (3:01 @3) 6.01 km (10:22 / km) +152m 9:12 / km
ahr:145 max:169

Downhill-o from Kobberhaugen.

1 PM

Biking 28:08 intensity: (10:59 @0) + (16:49 @1) + (8 @2) + (12 @3)
ahr:131 max:160

Back and from Kobberhaughytta
6 PM

Orienteering 48:45 intensity: (19:59 @0) + (11:17 @1) + (16:46 @2) + (43 @3) 3.83 km (12:44 / km) +118m 11:02 / km
ahr:134 max:177

Cap-o in team with Beat. Both were tired so only three intervals each.

Saturday May 30, 2020 #

10 AM

Running 19:33 intensity: (1:46 @0) + (14:29 @1) + (2:53 @2) + (25 @3) 2.88 km (6:48 / km) +13m 6:39 / km
ahr:147 max:173

Warm-up

Orienteering 15:23 intensity: (5 @0) + (7 @1) + (37 @2) + (13:29 @3) + (1:05 @4) 1.91 km (8:03 / km) +43m 7:15 / km
ahr:188 max:201

Prologue

Orienteering 37:05 intensity: (4 @0) + (9 @1) + (5:00 @2) + (31:46 @3) + (6 @4) 4.54 km (8:10 / km) +162m 6:56 / km
ahr:184 max:195

Chasing start after a break.

Running 10:12 intensity: (17 @0) + (9:24 @1) + (14 @2) + (17 @3) 1.62 km (6:17 / km) +10m 6:06 / km
ahr:149 max:161

Cool down
2 PM

Biking 8:44 intensity: (6:39 @0) + (1:56 @1) + (9 @3)
ahr:113 max:148

To the training

Orienteering 1:10:03 intensity: (4 @0) + (30:27 @1) + (36:40 @2) + (2:52 @3) 6.5 km (10:47 / km) +125m 9:50 / km
ahr:160 max:181

O-tech forked masstart at easy pace with Mariann and Marit.

Biking 13:24 intensity: (4:16 @0) + (8:53 @1) + (15 @3)
ahr:134 max:153

Back from training.

Friday May 29, 2020 #

5 PM

Biking long 2:00:00 intensity: (1:00:00 @0) + (1:00:00 @1)

Biking to Øyvannet with large backpack.

Thursday May 28, 2020 #

5 PM

Running 1:38:16 intensity: (37 @0) + (29:20 @1) + (1:01:45 @2) + (6:34 @3) 14.61 km (6:44 / km) +464m 5:48 / km
ahr:163 max:182

Stirsdagsrunden with Mariann, Siri and Beat. Correct this time, more or less at least.

Wednesday May 27, 2020 #

7 AM

Biking 19:52 intensity: (4:25 @0) + (15:27 @1)
ahr:126 max:141

11 AM

Biking 20:08 intensity: (19:52 @0) + (11 @1) + (5 @3)
ahr:114 max:131

Tuesday May 26, 2020 #

6 PM

Running intervals 1:07:25 intensity: (5:58 @0) + (24:03 @1) + (13:01 @2) + (7:36 @3) + (16:44 @4) + (3 @5) 10.06 km (6:42 / km) +237m 6:00 / km
ahr:164 max:207

7x3' hill intervals with 1.5' rest with NSK.

Monday May 25, 2020 #

4 PM

Orienteering 45:19 intensity: (10:00 @0) + (29:32 @1) + (3:29 @2) + (2:18 @3) 5.14 km (8:49 / km) +187m 7:27 / km
ahr:120 max:171

Checking the terrain and drawing in some big new lodged areas helping Beat with the youth courses for Thursday. Out for 1hrs28min.

Sunday May 24, 2020 #

9 AM

Orienteering 36:39 intensity: (19:42 @3) + (16:57 @4) 4.57 km (8:01 / km) +250m 6:18 / km
ahr:158 max:204

Barlindkohorten - first competition of this season with time keeping. One BIG mistake destroyed a decent technical performance on the rest of the course.


Running warm up/down 39:48 intensity: (5:00 @0) + (24:25 @1) + (10:23 @2) 4.3 km (9:15 / km) +50m 8:45 / km
ahr:158 max:204

Saturday May 23, 2020 #

12 PM

Running 51:22 intensity: (46 @0) + (42:37 @1) + (6:10 @2) + (1:49 @3) 8.32 km (6:10 / km) +143m 5:41 / km
ahr:148 max:169

Drove to Sandermosen with Beat and Sondre. Ran back home.

Friday May 22, 2020 #

2 PM

Running 1:06:14 intensity: (1:56 @0) + (52:09 @1) + (10:21 @2) + (1:48 @3) 10.12 km (6:33 / km) +284m 5:44 / km
ahr:150 max:185

Up Årvollåsen and over to Linderudkollen.

Thursday May 21, 2020 #

10 AM

Orienteering 32:00 intensity: (10:56 @1) + (10:28 @2) + (10:28 @3) + (8 @4) 2.74 km (11:41 / km) +170m 8:55 / km
ahr:149 max:195

NSK training, took it mostly easy:


Running 28:00 [1] 4.1 km (6:50 / km) +30m 6:35 / km

Wednesday May 20, 2020 #

5 PM

Running 1:06:47 intensity: (11:29 @0) + (48:33 @1) + (4:42 @2) + (2:03 @3) 10.1 km (6:37 / km) +155m 6:08 / km
ahr:141 max:170

Tuesday May 19, 2020 #

5 PM

Running 50:00 intensity: (8:03 @0) + (29:04 @1) + (8:14 @2) + (4:39 @3) 7.64 km (6:32 / km) +67m 6:16 / km
ahr:136 max:191

NSK intervals. Felt tired, so dropped out of the intervals after 2x2'.

Monday May 18, 2020 #

5 PM

Running 1:08:24 intensity: (8:24 @0) + (55:41 @1) + (3:03 @2) + (1:16 @3) 10.59 km (6:28 / km) +166m 6:00 / km
ahr:142 max:172

Stolpejakt

Strength 10:00 [0]

Sunday May 17, 2020 #

11 AM

Running long 1:42:46 intensity: (7:11 @0) + (1:00:07 @1) + (35:13 @2) + (15 @3) 14.91 km (6:53 / km) +279m 6:18 / km
ahr:154 max:182

National day run to Prekestolen with Katja and Pål Inge.

Streching 5:00 [0]

Saturday May 16, 2020 #

10 AM

Running 33:46 intensity: (2:48 @0) + (2:37 @1) + (22:20 @2) + (6:01 @3) 3.8 km (8:54 / km) +137m 7:32 / km
ahr:165 max:183

Social long distance until control 6. Sigrid smashed her knee so I walked her back. Hopefully nothing serious, but you never know with these kind of injuries.

Hiking 30:00 [0] 3.0 km (10:00 / km)

Walked almost 1hrs.

Friday May 15, 2020 #

5 PM

Running 1:01:16 intensity: (8:50 @0) + (46:54 @1) + (2:37 @2) + (2:55 @3) 7.69 km (7:58 / km) +225m 6:57 / km
ahr:143 max:165

Thursday May 14, 2020 #

5 PM

Orienteering 44:08 intensity: (18:01 @3) + (26:07 @4) 6.14 km (7:11 / km) +251m 5:58 / km
ahr:161 max:204

Relay training with NSK:

Running warm up/down 32:58 intensity: (25:30 @1) + (6:28 @2) + (1:00 @3) 4.0 km (8:15 / km) +70m 7:35 / km

Wednesday May 13, 2020 #

8 AM

Biking 16:22 intensity: (14:32 @0) + (1:42 @1) + (8 @3)

Orienteering 1:04:28 intensity: (17:24 @0) + (18:58 @1) + (27:19 @2) + (47 @3) 7.99 km (8:04 / km) +96m 7:37 / km
ahr:144 max:179

"O-morgen" with 5x1km sprint intervals. Ran at a quite easy pace, heavy legs due to yesterdays middle distance training. Biked to and from the training to avoid public transportation.

Biking 18:47 intensity: (4:58 @0) + (13:32 @1) + (17 @3)

Tuesday May 12, 2020 #

5 PM

Running 21:41 intensity: (19:45 @1) + (1:03 @2) + (53 @3) 2.14 km (10:08 / km) +170m 7:15 / km
ahr:139 max:164

Orienteering 32:22 intensity: (9 @0) + (8 @1) + (1:35 @2) + (30:12 @3) + (18 @4) 4.21 km (7:41 / km) +77m 7:02 / km
ahr:186 max:196

AOOK's middle distance training race at Brunkollen:

Running 24:00 intensity: (22:31 @1) + (29 @2) + (57 @3) + (2 @4) + (1 @5) 3.27 km (7:20 / km) +35m 6:58 / km
ahr:143 max:215

Monday May 11, 2020 #

5 PM

Running 40:41 intensity: (1:35 @0) + (38:03 @1) + (42 @2) + (21 @3) 6.48 km (6:17 / km) +66m 5:59 / km
ahr:144 max:164

A bit more "stolpejakt" close to home.

Strength 15:00 [0]

Sunday May 10, 2020 #

10 AM

Hiking 45:40 intensity: (40:00 @0) + (5:40 @1) 6.54 km (6:59 / km) +280m 5:45 / km
ahr:97 max:147

Over Grefsenkollen with my parents and Beat. Out for 1hrs45min.

Saturday May 9, 2020 #

10 AM

Running 2:35:00 intensity: (5:06 @0) + (45:40 @1) + (1:35:33 @2) + (8:41 @3) 24.45 km (6:20 / km) +389m 5:52 / km
ahr:160 max:180

Long run with a NSK group from Grinda.

Friday May 8, 2020 #

5 PM

Running 1:13:55 intensity: (5:36 @0) + (1:06:44 @1) + (22 @2) + (1:13 @3) 12.57 km (5:53 / km) +197m 5:27 / km
ahr:143 max:163

Around Maridalsvannet

Thursday May 7, 2020 #

5 PM

Orienteering 39:45 intensity: (30:03 @3) + (8:51 @4) + (51 @5) 5.4 km (7:22 / km) +250m 5:59 / km
ahr:164 max:224

Relay training with NSK:

Running warm up/down 43:23 intensity: (13:13 @0) + (20:01 @1) + (7:09 @2) + (3:00 @3) 4.44 km (9:46 / km) +100m 8:47 / km
ahr:164 max:224

Wednesday May 6, 2020 #

10 AM

Orienteering 1:33:30 intensity: (45:55 @0) + (45:50 @1) + (3 @2) + (1:42 @3) 7.22 km (12:57 / km) +272m 10:54 / km
ahr:123 max:160

Tuesday May 5, 2020 #

5 PM

Running intervals 1:14:18 intensity: (10:34 @0) + (27:09 @1) + (10:41 @2) + (14:30 @3) + (11:24 @4) 12.07 km (6:09 / km) +58m 6:01 / km
ahr:158 max:202

8x3' with 1' rest.

Monday May 4, 2020 #

5 PM

Running 56:05 intensity: (5:36 @0) + (42:07 @1) + (6:48 @2) + (1:34 @3) 8.39 km (6:41 / km) +218m 5:55 / km
ahr:146 max:168

Strength 10:00 [0]

Streching 5:00 [0]

Sunday May 3, 2020 #

Note
(rest day)

Saturday May 2, 2020 #

10 PM

Orienteering 1:58:19 intensity: (5:23 @0) + (3:23 @1) + (43:53 @2) + (1:05:24 @3) + (16 @4) 14.88 km (7:57 / km) +412m 6:59 / km
ahr:175 max:196

Långa-coronanatten in masstart with Beat. 12km orienteering course ala Långanatten at tiomila. Three other groups with 3 runners each started with a small intervall on their 15km course.

Except for running while I normally would sleep it was really a nice evening/night run in moonlight with a map change and drinking station at Skjennungen, and a looong leg back towards Blanksjø. Especially the parts of the course in the beginning and the end were challenging with all the small paths in the dark, and some control points were a bit difficult without controls in the forest. However, I think Beat and I found most of the controls points correctly, except of control 1 where we ran past it a bit too high in the slope.

Thanks to Beat for organizing, the crew at the map change and drinking station, the other runners and those following us live via gps or burgunder TV.




Friday May 1, 2020 #

3 PM

Orienteering 29:32 intensity: (27:27 @3) + (2:05 @4) 3.66 km (8:04 / km) +101m 7:06 / km
ahr:154 max:198

Åklungsprint:

Running warm up/down 55:00 intensity: (5:00 @0) + (38:00 @1) + (12:00 @2) 6.65 km (8:16 / km) +150m 7:26 / km

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