Training Log Archive: silje

In the 7 days ending Jul 22, 2018:

2:26

0:00

10 AM

Running warm up/down 54:00 [1] 5.9 km (9:09 / km) +70m 8:38 / km

Orienteering intervals 35:00 [4] 7.4 km (4:44 / km) +90m 4:28 / km

2 PM

Running warm up/down 40:00 [1] 5.5 km (7:16 / km) +20m 7:09 / km

Orienteering tempo 17:50 [4] 4.1 km (4:21 / km) +30m 4:12 / km

12 PM

Orienteering long 1:03:00 [1] 6.3 km (10:00 / km) +260m 8:17 / km

Orienteering training in Hombergwald and Chüemooswäldli:

Note
(rest day)

6 PM

Running warm up/down 52:00 [1] 7.5 km (6:56 / km) +150m 6:18 / km

Running intervals 30:00 [4] 5.9 km (5:05 / km) +270m 4:08 / km

3x10x30"/30" with 6' rest between series. The first 10 flat and the last 2x10 uphill

6 PM

Running long 1:09:00 [1] 11.2 km (6:10 / km) +100m 5:54 / km

6 PM

Running warm up/down 53:00 [1] 7.9 km (6:43 / km) +85m 6:22 / km

Running intervals 33:00 [4] 7.6 km (4:21 / km) +210m 3:49 / km

10' + 8' + 6' + 4' + 2' + 3x1'

6 PM

Biking 35:00 [1]

Strength 10:00 [0]