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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Sep 29, 2019:

activity # timemileskm+m
  Running9 4:58:04 24.52(12:09) 39.47(7:33) 528
  Orienteering7 2:12:17 14.97(8:50) 24.09(5:29) 51726c
  Strength2 12:00
  Streching1 5:00
  Total10 7:27:21 39.49 63.56 104526c
  [1-5]9 6:27:00

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MoTuWeThFrSaSu

Sunday Sep 29, 2019 #

1 PM

Orienteering race 15:18 intensity: (2:37 @3) + (12:17 @4) + (24 @5) 3.75 km (4:05 / km) +20m 3:58 / km
ahr:199 max:209

World Cup Sprint in Laufen, 11th place:


Running warm up/down 35:25 intensity: (5:00 @0) + (26:40 @1) + (2:42 @2) + (1:03 @3) 4.12 km (8:36 / km)

Saturday Sep 28, 2019 #

8 AM

Orienteering 10:31 intensity: (3:51 @3) + (6:40 @4) 2.45 km (4:18 / km) +15m 4:10 / km
ahr:195 max:206

World Cup knockout sprint prologue:


Running warm up/down 35:42 intensity: (5:00 @0) + (18:45 @1) + (10:57 @2) + (1:00 @3) 5.26 km (6:47 / km)

11 AM

Orienteering race 7:56 intensity: (1:06 @3) + (4:40 @4) + (2:10 @5) 2.2 km (3:36 / km)
ahr:150 max:211

World Cup knockout sprint quarter finals, 2nd place and qualified for semi:





Running warm up/down 35:37 intensity: (5:00 @0) + (20:15 @1) + (7:12 @2) + (3:10 @3) 4.2 km (8:29 / km)

3 PM

Orienteering race 6:30 intensity: (1:30 @3) + (4:00 @4) + (1:00 @5) 1.9 km (3:25 / km) +11m 3:20 / km
ahr:115 max:153

World Cup knockout semifinal - knocked out, 11th place in the end:


Running warm up/down 32:13 intensity: (5:00 @0) + (12:00 @1) + (15:00 @2) + (13 @3) 4.3 km (7:30 / km)

Friday Sep 27, 2019 #

12 PM

Orienteering race 42:10 intensity: (4:11 @3) + (37:02 @4) + (57 @5) 7.34 km (5:45 / km) +235m 4:57 / km
ahr:199 max:211 17c

WCup middle distance, 9th place:

Running warm up/down 50:31 intensity: (5:00 @0) + (25:55 @1) + (15:41 @2) + (3:55 @3) 4.5 km (11:14 / km) +200m 9:11 / km

Thursday Sep 26, 2019 #

10 AM

Orienteering 25:05 intensity: (9:00 @1) + (14:12 @2) + (1:53 @3) 2.12 km (11:50 / km) +200m 8:02 / km
ahr:150 max:180 9c

WCup model event middle:

Running warm up/down 15:40 intensity: (4:40 @0) + (11:00 @1) 2.3 km (6:49 / km) +40m 6:16 / km

Wednesday Sep 25, 2019 #

5 PM

Orienteering 24:47 intensity: (6:00 @1) + (14:07 @2) + (4:40 @3) 4.33 km (5:43 / km) +37m 5:29 / km
ahr:151 max:189

WCup model event sprint:

Running 22:21 intensity: (7:12 @0) + (15:09 @1) 3.5 km (6:23 / km)

Tuesday Sep 24, 2019 #

8 AM

Strength 5:00 [0]

6 PM

Running 42:33 intensity: (5:53 @0) + (34:55 @1) + (26 @2) + (1:19 @3) 6.21 km (6:51 / km) +246m 5:43 / km
ahr:141 max:162

Strength 7:00 [0]

Monday Sep 23, 2019 #

5 PM

Running 28:02 intensity: (36 @0) + (26:32 @1) + (32 @2) + (22 @3) 5.08 km (5:31 / km) +42m 5:18 / km
ahr:148 max:162

Easy run, tired legs

Streching 5:00 [0]

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