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Training Log Archive: Boje

In the 7 days ending Nov 26, 2023:

activity # timemileskm+m
  Running8 5:09:01 31.37 50.49 827
  Elliptical machine4 3:20:00
  Cycling3 2:05:00 30.45(14.6/h) 49.0(23.5/h)
  Orienteering3 2:00:49 14.01(8:37) 22.55(5:22) 202
  Strength3 1:30:00
  Skiing1 1:04:00 8.7(7:21) 14.0(4:34) 448
  Kayaking1 15:00 1.86(8:03) 3.0(5:00)
  Total13 15:23:50 86.39 139.03 1477

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MoTuWeThFrSaSu

Sunday Nov 26, 2023 #

Note

Mengdeuke 2/10
15,5 timer trening
73 km løping
4 hardøkter
3 styrkeøkt
9 AM

Orienteering 1:09:52 intensity: (33:14 @1) + (7:29 @2) + (7:30 @3) + (19:35 @4) + (2:04 @5) 12.04 km (5:48 / km) +64m 5:39 / km
ahr:142 max:182

KO sprint
4 x 2 km
4 PM

Running 5:00 [1] 1.0 km (5:00 / km)

Elliptical machine 25:00 [1]

Strength 30:00 [1]

20 utfall
100 tåhev
100 beinpress
80 hipthrust

Elliptical machine 25:00 [1]

Running 5:00 [1] 1.0 km (5:00 / km)

Saturday Nov 25, 2023 #

9 AM

Running 14:32 [1] 2.12 km (6:51 / km) +21m 6:32 / km

Orienteering 27:18 intensity: (5:00 @1) + (1:00 @2) + (15:00 @3) + (6:18 @4) 4.57 km (5:58 / km) +93m 5:25 / km

Sprint-o intervaller med Kasper og Martin. Bra økt.

Running 10:08 [1] 1.85 km (5:28 / km) +8m 5:21 / km

2 PM

Cycling (Rulle) 1:00:00 [1] 24.0 km (24.0 kph)

Friday Nov 24, 2023 #

7 AM

Running 1:33:59 [1] 15.04 km (6:15 / km) +394m 5:32 / km

Stilangtur med WANG

Cycling (Rulle) 30:00 [1] 12.0 km (24.0 kph)

4 PM

Running 15:41 intensity: (7:29 @1) + (5:50 @2) + (2:17 @3) + (5 @4) 2.31 km (6:47 / km) +9m 6:39 / km
ahr:133 max:166

Orienteering 23:39 intensity: (34 @1) + (53 @2) + (14:57 @3) + (7:15 @4) 5.93 km (3:59 / km) +45m 3:50 / km
ahr:161 max:172

Running 4:44 [1] 0.58 km (8:06 / km)

Thursday Nov 23, 2023 #

10 AM

Skiing (Skating) 1:04:00 [1] 14.0 km (4:34 / km) +448m 3:56 / km

14 runder på SNØ
4 PM

Elliptical machine 30:00 [1]

Strength 30:00 [1]

20 utfall
85 knebøy
55 leg ext
55 leg curl

Elliptical machine 30:00 [1]

Wednesday Nov 22, 2023 #

7 AM

Running warm up/down 18:22 intensity: (8:53 @1) + (7:55 @2) + (1:34 @3) 3.5 km (5:15 / km)
ahr:136 max:160

Running 26:01 intensity: (1:29 @1) + (5:57 @2) + (8:14 @3) + (6:41 @4) + (3:40 @5) 6.0 km (4:20 / km)
ahr:160 max:181

Laktatprofil

Running warm up/down 10:06 [1] 2.0 km (5:03 / km)

6 PM

Cycling (Rulle) 35:00 [1] 13.0 km (22.3 kph)

Kalibrering og testing av ny rulle

Tuesday Nov 21, 2023 #

11 AM

Running 1:01:26 [1] 9.48 km (6:29 / km) +340m 5:30 / km

På isstier i fritimen på Lørenskog. Litt middels høyre hofte, men ikke noe verre enn i går. Må trolig tøye litt.
4 PM

Elliptical machine 30:00 [1]

Running (Mølle) 15:00 [1]

Kayaking (Romaskin) 15:00 [1] 3.0 km (5:00 / km)

Elliptical machine 30:00 [1]

Monday Nov 20, 2023 #

5 PM

Running 23:42 [1] 4.63 km (5:07 / km) +31m 4:57 / km

Rundt Sognsvann. Egentlig tenkt å løpe 1 time, men har noe kjenning på høyre siden av hofta. Så tok den andre halvtimen på ellipse maskin isteden. Tipper smertene kommer av litt stive muskler fra helga.

Running 5:20 [1] 0.96 km (5:33 / km) +25m 4:55 / km

Elliptical machine 15:00 [1]

Strength 30:00 [1]

3 x 8 x 15 utfall
3 x 8 x 100 tåhev
3 x 8 x 100 beinpress
3 x 8 x 70 hipthrust

Elliptical machine 15:00 [1]

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