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Training Log Archive: Boje

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running7 6:00:02 39.71(9:04) 63.91(5:38) 620
  Cycling3 2:46:19 53.44(19.3/h) 86.0(31.0/h)
  Strength2 1:24:42
  Orienteering1 1:09:20 5.68(12:13) 9.14(7:35) 29411 /16c68%
  Skiing1 1:06:38 10.96(9.9/h) 17.64(15.9/h) 77
  Elliptical machine1 45:00
  Teamsports1 8:58
  Total11 13:20:59 109.79 176.69 99111 /16c68%

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

10 AM

Running long 2:01:08 intensity: (1:43:28 @1) + (17:25 @2) + (15 @3) 22.1 km (5:29 / km) +313m 5:07 / km
ahr:130 max:168

Langer Dauerlauf auf Asphalt, Eis und Schnee.

Saturday Dec 2, 2017 #

10 AM

Skiing (skating) 1:06:38 intensity: (19:46 @1) + (45:43 @2) + (1:09 @3) 17.64 km (15.9 kph) +77m
ahr:144 max:166

First of the year/season
25 Runden auf der 700m Runde am Holmenkollen
6 PM

Cycling (Rolle) 1:21:16 intensity: (1:14:25 @1) + (5:23 @2) + (1:28 @3) 43.6 km (32.2 kph)
ahr:122 max:169

Auf der Rolle mit Skilanglauf Sprint Weltcup im TV. Zwei mal Tempo gemacht (jeweils in den 2 Sprintfinals).

Friday Dec 1, 2017 #

11 AM

Running 34:05 [1] 5.5 km (6:12 / km) +37m 6:00 / km

Thursday Nov 30, 2017 #

11 AM

Running 31:06 [1] 6.2 km (5:01 / km) +34m 4:53 / km

Locker mit Håvard auf einigermaßen Schneefreien Wegen
4 PM

Running 25:12 intensity: (23:38 @1) + (1:34 @2) 4.81 km (5:14 / km)
ahr:130 max:148

Running intervals (Bislett) 30:00 intensity: (7:32 @1) + (6:13 @2) + (7:34 @3) + (7:43 @4) + (58 @5) 6.0 km (5:00 / km)
ahr:155 max:182

10x 546m im Bislettstadion. Støl i beina etter i går.
1 - 1:53
2 - 1:47
3 - 1:44
4 - 1:48
5 - 1:45
6 - 1:44
7 - 1:45
8 - 1:44
9 - 1:46
10- 1:38

Running 19:02 intensity: (3:13 @1) + (15:49 @2) 3.52 km (5:24 / km) +63m 4:58 / km
ahr:143 max:150

Wednesday Nov 29, 2017 #

10 AM

Cycling (Rolle) 55:02 [1] 27.0 km (29.4 kph)
ahr:112 max:125

4 PM

Elliptical machine 45:00 [1]

Strength 43:00 [1]

Max-kraft (mest beina)

Running (Laufband) 10:04 [1] 2.1 km (4:48 / km)

Tuesday Nov 28, 2017 #

6 PM

Running 37:15 [1] 4.05 km (9:12 / km) +44m 8:44 / km

Trappespenst

Teamsports 8:58 [1]

Strength 41:42 [1]

Basisstyrke

Running 17:24 [1] 3.3 km (5:16 / km) +45m 4:56 / km

Monday Nov 27, 2017 #

12 PM

Cycling (Rolle) 30:01 [1] 15.4 km (30.8 kph)
ahr:104 max:122

5 PM

Running 19:43 intensity: (8:38 @1) + (5:19 @2) + (4:26 @3) + (56 @4) + (24 @5) 3.55 km (5:33 / km) +73m 5:02 / km
ahr:147 max:192

Orienteering (Nacht-OL) 1:09:20 intensity: (14 @1) + (18:53 @2) + (38:07 @3) + (12:04 @4) + (2 @5) **** 9.14 km (7:35 / km) +294m 6:32 / km
ahr:163 max:181 spiked:11/16c

Mandagsrenn #2. Wird langsam wieder mit der o-technik.

Running 15:03 intensity: (9:45 @1) + (5:18 @2) 2.78 km (5:25 / km) +11m 5:19 / km
ahr:137 max:152

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