Training Log Archive: silje

Orienteering long 1:15:00 [1] 7.6 km (9:52 / km) +165m 8:54 / km

Running long 45:00 [2] 6.5 km (6:55 / km) +220m 5:55 / km

Running tempo 10:00 [4] 2.5 km (4:00 / km)

Elliptical warm up/down 10:00 [1]

Strength 40:00 [0]

Running long 1:05:00 [1] 9.5 km (6:51 / km) +380m 5:42 / km

Streching 5:00 [0]

XC-Skiing long (Classic) 1:50:00 [1] 19.9 km (5:32 / km) +567m 4:50 / km

Running warm up/down 50:00 [1] 6.6 km (7:35 / km) +50m 7:18 / km

Running race 43:34 [4] 11.0 km (3:58 / km) +70m 3:50 / km

Running 31:00 [1] 5.5 km (5:38 / km) +85m 5:14 / km

Running warm up/down 10:00 [1]

Strength 15:00 [0]

Agility/Speed 15:00 [0]

Orienteering long 1:05:00 [1] 5.6 km (11:36 / km) +115m 10:32 / km

Running warm up/down 44:00 [1] 6.0 km (7:20 / km) +110m 6:43 / km

Running intervals 34:00 [4] 8.3 km (4:06 / km) +130m 3:48 / km

Elliptical warm up/down 10:00 [1]

Strength 50:00 [0]

Agility/Speed 5:00 [0]

Running long 52:00 [1] 9.2 km (5:39 / km) +110m 5:20 / km

Note
(rest day)

Running warm up/down 40:00 [1] 3.5 km (11:26 / km) +60m 10:32 / km

Orienteering intervals 40:00 [4] 6.0 km (6:40 / km) +300m 5:20 / km

Running warm up/down 5:00 [1] 0.5 km (10:00 / km) +30m 7:42 / km

Orienteering long 1:00:00 [2] 5.8 km (10:21 / km) +330m 8:03 / km

Orienteering long 1:05:00 [1] 4.7 km (13:50 / km) +290m 10:34 / km

Strength 55:00 [0]

Agility/Speed 5:00 [0]

Running warm up/down 30:00 [1] 2.9 km (10:21 / km) +100m 8:49 / km

Orienteering long 40:00 [1] 4.1 km (9:45 / km) +190m 7:55 / km

Orienteering long 1:00:00 [1] 5.4 km (11:07 / km) +380m 8:13 / km

Running warm up/down 45:00 [1] 5.2 km (8:39 / km)

Orienteering race 19:36 [4] 4.5 km (4:21 / km)

Running warm up/down 40:00 [1] 4.0 km (10:00 / km)

Orienteering intervals 21:00 [4] 4.5 km (4:40 / km)

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +50m 8:34 / km

Orienteering long 55:00 [1] 4.8 km (11:27 / km) +200m 9:29 / km

Orienteering long 1:00:00 [1] 6.0 km (10:00 / km) +180m 8:42 / km

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +240m 6:15 / km

Orienteering long 52:00 [1] 4.4 km (11:49 / km) +100m 10:37 / km

Running warm up/down 55:00 [1] 3.6 km (15:17 / km) +150m 12:39 / km

Orienteering intervals 40:00 [4] 4.7 km (8:31 / km) +260m 6:40 / km

Running warm up/down 20:00 [1] 1.6 km (12:30 / km) +147m 8:34 / km

Orienteering long 1:00:00 [1] 4.7 km (12:46 / km) +285m 9:48 / km
18c (sick)

Elliptical warm up/down 10:00 [1]
(sick)

Strength 35:00 [0]

Note
(sick) (rest day)

Running warm up/down 44:00 [2] 6.0 km (7:20 / km)

Running intervals 24:00 [4] 6.0 km (4:00 / km)

Biking warm up/down 10:00 [1] 4.5 km (2:13 / km)

Strength 30:00 [0]

Running long 1:05:00 [1] 11.0 km (5:55 / km) +232m 5:21 / km

Running warm up/down 45:00 [1] 5.0 km (9:00 / km)

Orienteering intervals 15:00 [3] 2.8 km (5:21 / km) +44m 4:58 / km

Running warm up/down 5:00 [1] 0.4 km (12:30 / km)

Orienteering intervals 12:55 [4] 2.5 km (5:10 / km) +26m 4:55 / km

Note
(rest day)

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

Orienteering intervals 20:00 [4] 4.6 km (4:21 / km) +250m 3:25 / km

Running warm up/down 20:00 [1] 2.5 km (8:00 / km)

Orienteering race 40:00 [4] 5.0 km (8:00 / km) +250m 6:24 / km

Orienteering race 20:00 [3] 2.3 km (8:42 / km) +100m 7:09 / km

Elliptical warm up/down 10:00 [1]

Strength 25:00 [0]

Running 10:00 [1] 1.5 km (6:40 / km)

Agility/Speed 5:00 [0]

Strength 32:00 [0]