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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Orienteering5 6:40:57 27.21(14:44) 43.8(9:09) 69864c
  Running3 2:34:00 13.17(11:41) 21.2(7:16) 788
  Strength1 30:00
  Alternative1 10:00
  Streching1 5:00
  Total8 9:59:57 40.39 65.0 148664c
  [1-5]8 8:41:10

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

9 AM

Orienteering long 1:53:04 intensity: (6:11 @0) + (44:58 @1) + (1:01:55 @2) 12.88 km (8:47 / km) +156m 8:16 / km
ahr:158 max:176 23c

Long run in Skårefjell:

Saturday Jan 12, 2019 #

10 AM

Orienteering race 1:06:59 intensity: (33:24 @1) + (5:36 @2) + (27:42 @3) + (17 @4) 9.21 km (7:17 / km) +194m 6:35 / km
ahr:153 max:196 12c

Høiås day cup:



Results
4 PM

Orienteering long 1:01:32 intensity: (6:40 @0) + (32:44 @1) + (22:08 @2) 6.74 km (9:07 / km) +102m 8:29 / km
ahr:153 max:174 6c

Night-o at Høiås:

Friday Jan 11, 2019 #

9 AM

Orienteering long 1:40:45 intensity: (10:01 @0) + (59:07 @1) + (31:37 @2) 10.11 km (9:58 / km) +136m 9:20 / km
ahr:150 max:175 16c

First training with NSK in Halden:

5 PM

Orienteering 58:37 intensity: (20:55 @0) + (35:21 @1) + (2:21 @2) 4.86 km (12:04 / km) +110m 10:51 / km
ahr:133 max:170 7c

Wednesday Jan 9, 2019 #

9 AM

Running warm up/down (outdoor) 10:00 intensity: (8:00 @1) + (2:00 @2) 1.6 km (6:15 / km) +18m 5:55 / km

Running intervals (testing threadmil) 51:00 intensity: (22:00 @1) + (11:00 @2) + (13:00 @3) + (5:00 @4) 7.0 km (7:17 / km) +520m 5:19 / km

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

Lactate threshold test and VO2-max test at OLT. The tests were run with 10% ascend. During the threshold test the speed was increased every 5' with 1 km /s and with measurement of lactate between each increase, while the VO2-max test was run with a speed increase of 1 km/hrs every 1'.
C • Var det Stian som testet de... 3

Tuesday Jan 8, 2019 #

7 AM

Running warm up/down 40:00 [1] 6.2 km (6:27 / km) +80m 6:04 / km

Alternative warm up/down (Sitting handball) 10:00 [1]

Strength 30:00 [0]

Streching 5:00 [0]

Monday Jan 7, 2019 #

6 PM

Running long 43:00 intensity: (32:00 @1) + (11:00 @2) 5.1 km (8:26 / km) +170m 7:14 / km

At Grefsenkollen with NSK.

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