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Training Log Archive: Boje

In the 7 days ending Jun 16:

activity # timemileskm+m
  Running6 4:42:47 34.45(8:13) 55.44(5:06) 587
  Orienteering5 2:55:06 15.15(11:33) 24.38(7:11) 632
  Ski-roller1 1:12:53 12.67(5:45) 20.39(3:35) 200
  Cycling1 52:42 13.61(15.5/h) 21.9(24.9/h) 182
  Strength3 30:00
  Total11 10:13:28 75.87 122.11 1601

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MoTuWeThFrSaSu

Sunday Jun 16 #

Note

Sprintperiode 6/8
80 km
10:13 timer
1:48 terskel+
2 PM

Orienteering 30:57 intensity: (30:52 @1) + (3 @2) + (2 @3) 3.69 km (8:23 / km) +137m 7:05 / km
ahr:113 max:137

Sette ut poster til eksamen

Saturday Jun 15 #

5 PM

Ski-roller (Klassisk) 1:12:53 intensity: (1:09:53 @1) + (2:41 @2) + (19 @3) 20.39 km (3:35 / km) +200m 3:24 / km
ahr:115 max:143

I Maridalen etter å ha fulgt med på en spennende Venla stafett

Strength (Hamstring) 10:00 [1]

Friday Jun 14 #

10 AM

Running 16:54 intensity: (16:36 @1) + (18 @3) 3.01 km (5:37 / km) +14m 5:30 / km
ahr:119 max:135

Orienteering 21:22 intensity: (1:45 @1) + (2:56 @2) + (15:04 @3) + (1:37 @4) 4.49 km (4:45 / km) +7m 4:43 / km
ahr:155 max:168

2 x 10 min sprint-o i flytfart

Running 5:45 intensity: (5:39 @1) + (6 @3) 1.01 km (5:41 / km) +18m 5:14 / km
ahr:127 max:135

6 PM

Running 53:36 intensity: (20:07 @1) + (11:56 @2) + (15:06 @3) + (6:17 @4) + (10 @5) 11.68 km (4:35 / km) +86m 4:25 / km
ahr:144 max:174

12 x 500m på grus (3:15 - 3:30 / km). Litt i overkant tung i beina. Blir 2 helt rolige dager nå i helga.

Thursday Jun 13 #

10 AM

Running 59:02 intensity: (30:20 @1) + (25:25 @2) + (3:17 @3) 12.06 km (4:54 / km) +200m 4:31 / km
ahr:133 max:154

På grus rundt Hammeren

Strength (Hamstring) 10:00 [1]

6 PM

Running 21:49 intensity: (15:08 @1) + (5:58 @2) + (43 @3) 3.76 km (5:48 / km) +36m 5:33 / km
ahr:127 max:146

Orienteering 18:25 intensity: (25 @1) + (3:26 @2) + (14:34 @3) 4.18 km (4:24 / km) +46m 4:11 / km
ahr:155 max:163

Klubbmesterskap sprint til Asker SK. Flytfart. Tunge bein.

Running 7:29 intensity: (6:27 @1) + (48 @2) + (14 @3) 1.24 km (6:01 / km) +29m 5:23 / km
ahr:127 max:140

Wednesday Jun 12 #

10 AM

Orienteering 32:35 intensity: (31:37 @1) + (40 @2) + (18 @3) 4.14 km (7:52 / km) +128m 6:49 / km
ahr:121 max:139

Teste løypa til toppidrett eksamen

Strength (Hamstring) 10:00 [1]

Tuesday Jun 11 #

7 AM

Running intervals 56:04 intensity: (20:28 @1) + (10:52 @2) + (9:41 @3) + (12:18 @4) + (2:45 @5) 10.58 km (5:18 / km) +98m 5:04 / km
ahr:145 max:180

16 meters intervaller.
15 x 46-49/30 s fram og tilbake rundt 16-metern.
5 PM

Running intervals 1:02:08 intensity: (30:22 @1) + (9:39 @2) + (10:45 @3) + (10:48 @4) + (34 @5) 12.1 km (5:08 / km) +107m 4:55 / km
ahr:139 max:178

8 x 3 min på grus med NSK. Tung i beina.

Monday Jun 10 #

11 AM

Cycling (Rennrad) 52:42 [1] 21.9 km (24.9 kph) +182m

I helt rolig i Maridalen
6 PM

Orienteering 1:11:47 intensity: (1:00:06 @1) + (9:05 @2) + (2:36 @3) 7.89 km (9:06 / km) +314m 7:36 / km
ahr:124 max:145

7-70 trening
Kun helt rolig.
Livelox: https://www.livelox.com/Viewer/7-70-Maridalen-skol...

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