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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  Orienteering17 17:50:35 73.8(14:30) 118.76(9:01) 1735
  Running19 14:08:12 78.2(10:51) 125.85(6:44) 1410
  XC-Skiing2 4:21:36
  Strength4 2:22:00
  Swimming1 1:20:00
  Elliptical1 50:00
  Sprint orienteering1 20:34 1.49(13:51) 2.39(8:36) 80
  Streching3 15:00
  Alternative1 10:00
  Total34 41:37:57 153.48 247.0 3224
  [1-5]33 36:44:40

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Saturday Feb 29, 2020 #

9 AM

Running 1:08:00 intensity: (5:40 @0) + (23:44 @1) + (14:01 @2) + (22:42 @3) + (1:53 @4) 11.93 km (5:42 / km) +67m 5:33 / km
ahr:163 max:199

3x8x30"/30"

Friday Feb 28, 2020 #

4 PM

Running 1:15:52 intensity: (4:00 @0) + (1:03:10 @1) + (6:03 @2) + (2:39 @3) 11.08 km (6:51 / km) +331m 5:57 / km
ahr:148 max:169

Thursday Feb 27, 2020 #

4 PM

Running 1:02:45 intensity: (3:31 @0) + (18:51 @1) + (14:06 @2) + (13:23 @3) + (12:50 @4) + (4 @5) 10.42 km (6:01 / km)
ahr:170 max:207

Bislett intervals 12x1round with new start every 3'.

Wednesday Feb 26, 2020 #

6 PM

Running 51:36 intensity: (11:10 @0) + (28:00 @1) + (8:43 @2) + (3:43 @3) 6.6 km (7:49 / km) +260m 6:32 / km
ahr:144 max:168

Orienteering 38:00 [1] 2.9 km (13:06 / km) +80m 11:31 / km

Short night-o:


Tuesday Feb 25, 2020 #

7 PM

Running 24:53 intensity: (49 @0) + (16:10 @1) + (6:50 @2) + (1:04 @3) 3.92 km (6:21 / km) +37m 6:04 / km
ahr:153 max:170

Running 18:02 intensity: (10 @0) + (7:48 @1) + (8:56 @2) + (1:08 @3) 3.11 km (5:48 / km) +46m 5:24 / km
ahr:157 max:172

Strength 45:00 [0]

Sunday Feb 23, 2020 #

10 AM

Orienteering 1:24:05 intensity: (16:07 @0) + (25:02 @1) + (7:54 @2) + (31:41 @3) + (3:21 @4) 11.39 km (7:23 / km) +95m 7:05 / km
ahr:159 max:198

2x short middle:


Saturday Feb 22, 2020 #

10 AM

Orienteering 1:09:26 intensity: (9:07 @0) + (49:23 @1) + (8:10 @2) + (2:46 @3) 7.11 km (9:46 / km) +148m 8:51 / km
ahr:145 max:169


2 PM

Orienteering 1:11:57 intensity: (12:20 @0) + (52:47 @1) + (5:15 @2) + (1:35 @3) 6.41 km (11:13 / km) +138m 10:08 / km
ahr:140 max:174


Friday Feb 21, 2020 #

10 AM

Orienteering 59:43 intensity: (4:09 @0) + (55:08 @1) + (1 @2) + (25 @3) 7.21 km (8:17 / km) +46m 8:02 / km
ahr:143 max:160

Contours:


Streching 5:00 [0]

4 PM

Sprint orienteering 20:34 intensity: (1:49 @1) + (15:35 @2) + (3:10 @3) 2.39 km (8:36 / km) +80m 7:22 / km
ahr:145 max:185


Running warm up/down 25:00 [1] 2.85 km (8:46 / km) +26m 8:23 / km

Thursday Feb 20, 2020 #

10 AM

Strength 42:00 [0]

7 PM

Orienteering 55:22 intensity: (6:21 @2) + (44:21 @3) + (3:58 @4) + (42 @5) 7.7 km (7:11 / km) +66m 6:54 / km
ahr:169 max:224

One man relay with Beat and Remo - night-o:

Running warm up/down 10:00 [1] 1.45 km (6:54 / km)

Wednesday Feb 19, 2020 #

10 AM

Orienteering 1:29:59 intensity: (3:55 @0) + (1:00:57 @1) + (21:46 @2) + (3:21 @3) 9.69 km (9:17 / km) +262m 8:11 / km
ahr:151 max:172

2 PM

Orienteering 54:47 intensity: (1:28 @0) + (45:42 @1) + (5:32 @2) + (2:05 @3) 5.14 km (10:40 / km) +134m 9:26 / km
ahr:149 max:167

Tuesday Feb 18, 2020 #

10 AM

Orienteering 41:31 intensity: (40:40 @1) + (27 @2) + (24 @3) 4.41 km (9:24 / km) +35m 9:03 / km
ahr:145 max:162

Corridor:

Streching 5:00 [0]

Running warm up/down 7:45 [1] 1.1 km (7:03 / km)

3 PM

Orienteering 48:37 intensity: (17:55 @1) + (7:50 @2) + (17:22 @3) + (5:30 @4) 6.27 km (7:45 / km) +55m 7:26 / km
ahr:160 max:200

O-intervals:

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Monday Feb 17, 2020 #

10 AM

Orienteering 50:01 intensity: (2:10 @0) + (39:32 @1) + (6:20 @2) + (1:59 @3) 6.02 km (8:18 / km) +69m 7:51 / km
ahr:148 max:168

3 PM

Orienteering 49:09 intensity: (5:38 @0) + (41:39 @1) + (45 @2) + (1:07 @3) 5.36 km (9:10 / km) +67m 8:38 / km
ahr:143 max:162


Sunday Feb 16, 2020 #

10 AM

Orienteering intervals 1:04:18 intensity: (5:16 @1) + (24:15 @2) + (34:41 @3) + (6 @4) 8.4 km (7:39 / km) +83m 7:18 / km
ahr:162 max:196

Running warm up/down 30:00 intensity: (10:00 @0) + (20:00 @1) 3.6 km (8:20 / km)

Orienteering intervals. Very bad start, but from interval 2 it went better:

4 PM

Orienteering 47:26 intensity: (4:12 @1) + (39:44 @2) + (3:30 @3) 6.6 km (7:11 / km) +46m 6:57 / km
ahr:161 max:177

Running 11:00 [1] 1.75 km (6:17 / km)

Middle training in Guardamar Norte:

Saturday Feb 15, 2020 #

Note
(rest day)

Friday Feb 14, 2020 #

Note
(rest day)

Thursday Feb 13, 2020 #

4 PM

Running 1:15:08 intensity: (4:05 @0) + (13:41 @1) + (28:10 @2) + (6:19 @3) + (22:53 @4) 12.66 km (5:56 / km)
ahr:171 max:206

12x1round at Bislett withh 300m fast and 246m moderate.

Wednesday Feb 12, 2020 #

3 PM

Running 1:01:38 intensity: (13 @0) + (36:31 @1) + (20:55 @2) + (3:59 @3) 9.41 km (6:33 / km) +205m 5:54 / km
ahr:156 max:173

Tuesday Feb 11, 2020 #

8 AM

Swimming (crawl) 1:20:00 [1]

Crawl course as totally beginner. Fun even though I think I swallowed half of the pool's water.... Went from only training how to breath to learning the arms with the breathing without the legs to adding the legs as well.
8 PM

Alternative warm up/down 10:00 [1]

Strength 35:00 [0]

Streching 5:00 [0]

Monday Feb 10, 2020 #

Note
(rest day)

Sunday Feb 9, 2020 #

8 AM

Running intervals 1:05:27 intensity: (1:00 @0) + (31:51 @1) + (8:23 @2) + (18:49 @3) + (5:24 @4) 11.53 km (5:41 / km) +126m 5:23 / km
ahr:166 max:200

3x8' with 2' rest before the rain and storm.

Saturday Feb 8, 2020 #

10 AM

XC-Skiing (Classic) 3:03:35 intensity: (19:13 @0) + (1:09:50 @1) + (1:27:40 @2) + (6:45 @3) + (7 @4)

From skansebakken to Løvlia and back with Mariann and Beat.

Friday Feb 7, 2020 #

3 PM

Running 1:18:08 intensity: (39 @0) + (1:06:40 @1) + (7:55 @2) + (2:54 @3) 9.63 km (8:07 / km) +311m 6:59 / km
ahr:148 max:170

Thursday Feb 6, 2020 #

4 PM

Running intervals (Track) 54:35 intensity: (7:42 @0) + (11:14 @1) + (13:17 @2) + (7:15 @3) + (15:07 @4) 8.16 km (6:41 / km)
ahr:165 max:206

5x2rounds start every 1' at Bislett with NSK.

Wednesday Feb 5, 2020 #

5 PM

XC-Skiing 1:18:01 intensity: (2:55 @0) + (32:46 @1) + (36:35 @2) + (5:45 @3)
ahr:156 max:183

Tuesday Feb 4, 2020 #

5 PM

Running intervals 1:07:04 intensity: (3:10 @0) + (17:21 @1) + (16:28 @2) + (16:59 @3) + (12:29 @4) + (37 @5) 10.06 km (6:40 / km)
ahr:171 max:209

12x2' with 1' rest

Monday Feb 3, 2020 #

5 PM

Elliptical 50:00 [1]

Running 10:08 intensity: (16 @0) + (6:35 @1) + (2:16 @2) + (1:01 @3) 1.8 km (5:38 / km)
ahr:155 max:164

Strength 20:00 [0]

Sunday Feb 2, 2020 #

10 AM

Orienteering long 2:05:25 intensity: (25 @0) + (19:16 @1) + (1:37:36 @2) + (8:08 @3) 12.01 km (10:26 / km) +171m 9:45 / km
ahr:167 max:186

Long run with Maren:

Saturday Feb 1, 2020 #

10 AM

Orienteering 44:38 intensity: (32:32 @3) + (11:20 @4) + (46 @5) 5.65 km (7:54 / km) +170m 6:52 / km
ahr:190 max:201

Ås by Night and Fog Cup #6. My first orienteering session in the forest this year:

Running warm up/down 36:11 intensity: (16:31 @1) + (8:40 @2) + (11:00 @3) 2.8 km (12:55 / km)

5 PM

Orienteering 1:16:11 intensity: (6:25 @0) + (57:34 @1) + (9:26 @2) + (2:46 @3) 6.48 km (11:45 / km) +70m 11:09 / km
ahr:146 max:177

Night-o with NSK at Smerta. A bit tired legs, and had troubles in the narrow corridor, but better in the loops.

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