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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Sep 22, 2019:

activity # timemileskm+m
  Running8 5:52:02 31.1(11:19) 50.05(7:02) 483
  Orienteering6 2:28:21 15.4(9:38) 24.78(5:59) 33420c
  Biking1 40:00
  Strength2 32:00
  Streching1 5:00
  Total9 9:37:23 46.5 74.83 81720c
  [1-5]9 8:16:28

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MoTuWeThFrSaSu

Sunday Sep 22, 2019 #

9 AM

Orienteering race 50:57 intensity: (23:23 @3) + (27:34 @4) 6.93 km (7:21 / km) +250m 6:14 / km
ahr:169 max:205 20c

NC masstart, 1st place:

Running warm up/down 26:22 intensity: (5:00 @0) + (15:41 @1) + (3:21 @2) + (2:20 @3) 3.0 km (8:47 / km) +50m 8:07 / km

Saturday Sep 21, 2019 #

10 AM

Orienteering race 9:14 intensity: (3:10 @3) + (6:04 @4) 2.33 km (3:58 / km) +5m 3:55 / km
ahr:151 max:206

NM knock-out sprint prologue, 1st place:


Running warm up/down 37:53 intensity: (5:00 @0) + (24:01 @1) + (6:22 @2) + (2:30 @3) 5.4 km (7:01 / km)

1 PM

Orienteering 9:40 intensity: (1:43 @3) + (6:37 @4) + (1:20 @5) 2.63 km (3:41 / km) +5m 3:38 / km
ahr:154 max:209

NM knock-out sprint semifinale, 2nd place:

Running warm up/down 43:42 intensity: (5:00 @0) + (24:48 @1) + (10:24 @2) + (3:30 @3) 5.76 km (7:35 / km)

4 PM

Orienteering race 8:58 intensity: (36 @3) + (5:03 @4) + (3:19 @5) 2.46 km (3:39 / km) +5m 3:36 / km
ahr:157 max:212

NM knock-out sprint finale, 3rd place:


Running warm up/down 52:00 intensity: (5:00 @0) + (28:06 @1) + (14:31 @2) + (4:23 @3) 6.0 km (8:40 / km)

Friday Sep 20, 2019 #

5 PM

Orienteering race 14:06 intensity: (2:37 @3) + (9:11 @4) + (2:18 @5) 3.51 km (4:01 / km) +4m 4:00 / km
ahr:156 max:212

NC sprint, 2nd place:

Running warm up/down 43:08 intensity: (5:00 @0) + (31:20 @1) + (4:18 @2) + (2:30 @3) 6.5 km (6:38 / km)

Thursday Sep 19, 2019 #

5 PM

Running 1:02:53 intensity: (38 @0) + (53:06 @1) + (7:27 @2) + (1:42 @3) 10.87 km (5:47 / km) +160m 5:23 / km
ahr:151 max:174

Strength 10:00 [0]

Wednesday Sep 18, 2019 #

8 AM

Running 18:00 intensity: (40 @0) + (16:32 @1) + (25 @2) + (23 @3) 3.18 km (5:40 / km)
ahr:145 max:162

Orienteering 55:26 intensity: (11:14 @0) + (12:16 @1) + (11:06 @2) + (19:01 @3) + (1:49 @4) 6.93 km (8:00 / km) +65m 7:39 / km
ahr:158 max:199

Running 7:22 intensity: (8 @0) + (7:12 @1) + (2 @3) 1.27 km (5:48 / km) +4m 5:43 / km
ahr:151 max:158

Tuesday Sep 17, 2019 #

5 PM

Running 1:00:42 intensity: (6:15 @0) + (51:18 @1) + (1:17 @2) + (1:52 @3) 8.08 km (7:31 / km) +269m 6:27 / km
ahr:141 max:166

From Maridalen skole before 'kveldsmat" with Nydalens.

Monday Sep 16, 2019 #

5 PM

Biking warm up/down 10:00 [1]

Strength 22:00 [0]

Biking 30:00 [1]

Streching 5:00 [0]

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