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Training Log Archive: silje

In the 7 days ending Jan 27, 2019:

activity # timemileskm+m
  XC-Skiing5 9:13:53
  Running5 4:53:13 28.32(10:21) 45.57(6:26) 1211
  Strength2 1:17:00
  Orienteering1 16:30 1.99(8:18) 3.2(5:09) 20
  Biking1 15:00
  Alternative1 10:00
  Streching1 10:00
  Total11 16:15:36 30.31 48.77 1231
  [1-5]11 14:36:25

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

9 AM

XC-Skiing long (Classic) 2:33:00 intensity: (2:25:00 @1) + (8:00 @2)

Saturday Jan 26, 2019 #

9 AM

Running intervals 1:06:49 intensity: (7:11 @0) + (35:01 @1) + (4:54 @2) + (12:50 @3) + (6:53 @4) 11.0 km (6:04 / km) +333m 5:17 / km
ahr:162 max:202

4 PM

XC-Skiing long (Skating ) 1:06:00 intensity: (30:00 @1) + (36:00 @2)

Friday Jan 25, 2019 #

9 AM

XC-Skiing long (Classic) 2:33:00 intensity: (2:00:00 @1) + (33:00 @2)

6 PM

Biking warm up/down 15:00 [1]

Strength 42:00 [0]

Thursday Jan 24, 2019 #

9 AM

Running intervals 1:12:11 intensity: (5:00 @0) + (37:34 @1) + (5:23 @2) + (24:14 @3) 12.94 km (5:35 / km) +388m 4:51 / km
ahr:154 max:192

6x5' with 1.5' rest hill intervals with the national team girls at Lillehammer.
5 PM

XC-Skiing long (Skating ) 1:14:00 intensity: (46:00 @1) + (28:00 @2)

Skating at Sjusjøen in some fog and snow fall, but still very nice

Wednesday Jan 23, 2019 #

8 AM

Running warm up/down 35:00 [1] 4.3 km (8:08 / km) +50m 7:42 / km

Orienteering 16:30 intensity: (3:30 @2) + (13:00 @3) 3.2 km (5:09 / km) +20m 5:00 / km
ahr:144 max:191

Wang sprint tour #2

2 PM

XC-Skiing long (classic) 1:47:53 intensity: (1:33:27 @1) + (14:26 @2)
ahr:142 max:173

Tuesday Jan 22, 2019 #

7 PM

Running warm up/down 39:00 [1] 6.2 km (6:17 / km) +90m 5:52 / km

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

Strength 35:00 [0]

Streching 10:00 [0]

Monday Jan 21, 2019 #

5 PM

Running intervals 1:20:13 intensity: (39:11 @1) + (13:53 @2) + (27:08 @3) + (1 @4) 11.13 km (7:12 / km) +350m 6:14 / km
ahr:161 max:195

NSK terrain intervals: 5x6' with 1.5' rest

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