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Training Log Archive: silje

In the 30 days ending Apr 30, 2019:

activity # timemileskm+m
  Running18 13:33:29 79.51(10:14) 127.95(6:21) 2166
  Orienteering12 12:00:00 56.08(12:50) 90.25(7:59) 1574207c
  XC-Skiing6 6:47:39
  Biking5 4:17:44
  Strength4 58:00
  Yoga1 40:00
  Streching2 10:00
  Laufschule1 7:00
  Total35 38:33:52 135.59 218.21 3740207c
  [1-5]34 31:37:28

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Apr 30, 2019 #

5 PM

Running long 1:30:07 intensity: (5:15 @0) + (1:11:25 @1) + (9:38 @2) + (3:49 @3) 12.66 km (7:07 / km) +446m 6:03 / km
ahr:143 max:167

In Lillomarka on small paths with Beat

Monday Apr 29, 2019 #

4 PM

Running 1:04:11 intensity: (5:25 @0) + (41:07 @1) + (16:11 @2) + (1:28 @3) 9.85 km (6:31 / km) +284m 5:42 / km
ahr:148 max:175

with Maren

Strength 10:00 [0]

Streching 5:00 [0]

Sunday Apr 28, 2019 #

8 AM

Running 57:45 intensity: (28 @0) + (56:40 @1) + (20 @2) + (17 @3) 10.22 km (5:39 / km) +46m 5:32 / km
ahr:144 max:163

Easy moening run with Marion and Siri

Saturday Apr 27, 2019 #

11 AM

Running 21:55 intensity: (4:43 @0) + (15:37 @1) + (1:13 @2) + (22 @3) 3.38 km (6:28 / km) +24m 6:15 / km
ahr:138 max:173

3 PM

Orienteering 29:25 intensity: (7:35 @3) + (21:47 @4) + (3 @5) 5.0 km (5:53 / km) +76m 5:28 / km
ahr:152 max:207 14c

Tiomila 4th leg for Nydalens SK 1. My team was Ragne, Siri, Tone, me and Anne Margrethe. I was sendt out a bit behind the leading teams but with quite many good teams around me. My course was a control picking course wih many short controls and eventhough I saw some runners around me all the time I kind of ran alone all the way. Ok technical performance, but some zigzag running to some controls, and a little hesitation into a slope control in a rocky, tricky area. Made a small mistake on the leg towards the 4th last control, but nothng big. So all in all an ok performance from me. I picked about 7 teams changing over as 17th. Anne Margrethe ran a solid technical race and could run us in as 15th in the end. The teams winning the relay ran very good through all the legs, and after losing some time in the beginning we never had a chance to get up there again. Anyway we fought what we had and it was fun running 10mila again after some years without running. Looking forward to Venla =)

Running warm up/down 49:00 intensity: (5:00 @0) + (40:00 @1) + (4:00 @3) 6.3 km (7:47 / km)

Friday Apr 26, 2019 #

9 AM

Running 51:01 intensity: (3:33 @0) + (36:36 @1) + (5:32 @2) + (5:20 @3) 9.15 km (5:35 / km) +96m 5:18 / km
ahr:147 max:190

Easy run with 10' i3 towards the end

Thursday Apr 25, 2019 #

10 AM

Running 1:00:02 intensity: (4:17 @0) + (25:15 @1) + (12:51 @2) + (13:22 @3) + (4:17 @4) 11.94 km (5:02 / km) +129m 4:46 / km
ahr:161 max:201

Intervals around Sognsvann with 10x90"/90". Almost the same interval as NSK did yesterday.
3 PM

Orienteering 1:02:15 intensity: (56:53 @1) + (3:24 @2) + (1:58 @3) 8.13 km (7:39 / km) +106m 7:11 / km
ahr:130 max:166 30c

Control marking to 7-70 training

Wednesday Apr 24, 2019 #

8 AM

Orienteering 1:25:02 intensity: (13:06 @0) + (1:08:32 @1) + (1:15 @2) + (2:09 @3) 7.51 km (11:19 / km) +133m 10:24 / km
ahr:139 max:165 29c

O-morgen #133:

6 PM

Biking 35:57 intensity: (20:41 @0) + (13:54 @1) + (1:22 @3)
ahr:125 max:146

Strength 10:00 [0]

Tuesday Apr 23, 2019 #

6 PM

Orienteering 18:26 intensity: (8:19 @3) + (10:07 @4) 3.54 km (5:12 / km) +80m 4:41 / km
ahr:161 max:203 23c

Oslo City Cup #3:

Running warm up/down 41:00 intensity: (6:00 @0) + (25:00 @1) + (7:00 @2) + (3:00 @3) 5.35 km (7:40 / km) +60m 7:15 / km

Monday Apr 22, 2019 #

Note
(rest day)

Sunday Apr 21, 2019 #

10 AM

XC-Skiing long 1:14:52 intensity: (26:15 @0) + (45:09 @1) + (2:19 @2) + (1:09 @3)
ahr:131 max:165

To Tuva for vaffel

XC-Skiing 1:33:39 intensity: (21:47 @0) + (1:03:22 @1) + (5:25 @2) + (3:05 @3)
ahr:138 max:171

Back from Tuva after vaffel.

Short trip they said, only 90min in total to Tuva and back they said... nice easter skiing though :-)
C • Haha. Whoopsie. 1

Saturday Apr 20, 2019 #

10 AM

Running intervals 1:12:16 intensity: (10:17 @0) + (34:17 @1) + (12:00 @2) + (15:03 @3) + (39 @4) 10.79 km (6:42 / km) +137m 6:18 / km
ahr:152 max:198

2x6x1'/2' with 4' series rest
12 PM

XC-Skiing (Skating ) 21:16 intensity: (20:09 @0) + (48 @1) + (8 @2) + (11 @3)
ahr:108 max:163

Friday Apr 19, 2019 #

9 AM

XC-Skiing (Classic) 1:11:54 intensity: (26:28 @0) + (30:59 @1) + (12:31 @2) + (1:56 @3)
ahr:136 max:174

3 PM

XC-Skiing (Skating ) 1:01:43 intensity: (10:41 @0) + (33:31 @1) + (13:25 @2) + (4:06 @3)
ahr:146 max:174

Thursday Apr 18, 2019 #

2 PM

XC-Skiing (Classic) 31:23 intensity: (25:18 @0) + (5:37 @1) + (28 @3)
ahr:110 max:145

5 PM

XC-Skiing (Skating ) 52:52 intensity: (13:14 @0) + (22:39 @1) + (13:27 @2) + (3:32 @3)
ahr:143 max:183

Wednesday Apr 17, 2019 #

9 AM

Orienteering 1:39:42 intensity: (2:08 @0) + (44:34 @1) + (47:41 @2) + (5:19 @3) 11.52 km (8:39 / km) +179m 8:02 / km
ahr:157 max:175 12c

Long distance course at Smerta:

5 PM

Orienteering 48:32 intensity: (18:51 @2) + (29:41 @3) 6.9 km (7:02 / km) +220m 6:04 / km
ahr:180 max:196 11c

AOOK tiomila training:

Running warm up/down 25:00 [1] 3.9 km (6:25 / km) +50m 6:01 / km

Tuesday Apr 16, 2019 #

11 AM

Orienteering long 1:12:00 [1] 7.7 km (9:21 / km) +123m 8:40 / km

Checking the courses to the 7-70trening next week.
6 PM

Biking 45:00 [1]

Monday Apr 15, 2019 #

2 PM

Biking 1:05:11 intensity: (28:08 @0) + (32:48 @1) + (8 @2) + (4:07 @3)
ahr:129 max:165

Sunday Apr 14, 2019 #

1 PM

Orienteering 1:14:14 intensity: (2 @2) + (45:09 @3) + (29:03 @4) 10.79 km (6:53 / km) +310m 6:01 / km
ahr:189 max:204 16c

Smaaleneneløpet and first NorgesCup, 3rd place:

Running warm up/down 20:00 intensity: (11:00 @1) + (9:00 @2) 2.9 km (6:54 / km) +60m 6:15 / km

Saturday Apr 13, 2019 #

2 PM

Running 40:26 intensity: (2:22 @0) + (25:03 @1) + (3:55 @2) + (6:51 @3) + (2:15 @4) 7.74 km (5:13 / km) +119m 4:51 / km
ahr:149 max:201

Running with 2x10x15"/15"

Laufschule 7:00 [0]

Friday Apr 12, 2019 #

10 AM

Running 1:00:01 intensity: (18 @0) + (52:47 @1) + (5:41 @2) + (1:15 @3) 10.41 km (5:46 / km) +143m 5:24 / km
ahr:148 max:167

Running in Frognerparken

Strength 8:00 [0]

Thursday Apr 11, 2019 #

9 AM

Running 44:12 intensity: (4:29 @0) + (31:09 @1) + (6:59 @2) + (1:35 @3) 5.76 km (7:40 / km) +270m 6:13 / km
ahr:145 max:170 (sick)

Ran to Grefsenkollen, almost no snow or ice anymore. Test of shape: ok, but still not 100% fit.

Wednesday Apr 10, 2019 #

10 AM

Yoga 40:00 [0]
(sick)

Why not try out something new while waiting?
C • Hvilken video ble det? 2

Tuesday Apr 9, 2019 #

Note
(sick)

Monday Apr 8, 2019 #

Note
(sick)

Sunday Apr 7, 2019 #

11 AM

Orienteering 1:29:38 intensity: (47:30 @1) + (32:29 @2) + (9:39 @3) 10.97 km (8:10 / km) +150m 7:39 / km
ahr:144 max:186 18c (sick)

Norwegian Spring Solrenningen:



Still felt a bit ill, so gave up running fast quite early and took the rest easy.

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +40m 8:49 / km

Saturday Apr 6, 2019 #

1 PM

Orienteering 38:31 intensity: (16:00 @2) + (22:31 @3) 5.28 km (7:18 / km) +50m 6:58 / km
ahr:156 max:193 16c (sick)

Norwegian Spring Vårspretten:





Did not feel well (eaten something bad?), and the speed fell through the race.

Running warm up/down 21:00 intensity: (20:00 @1) + (1:00 @3) 3.4 km (6:11 / km) +50m 5:45 / km

Friday Apr 5, 2019 #

4 PM

Biking long 46:36 intensity: (8:07 @0) + (37:04 @1) + (1:25 @3)
ahr:133 max:150

Strength 30:00 [0]

Streching 5:00 [0]

Thursday Apr 4, 2019 #

6 PM

Running long 59:33 intensity: (7:58 @0) + (50:15 @1) + (7 @2) + (1:13 @3) 9.8 km (6:05 / km) +193m 5:32 / km
ahr:141 max:160

Exploring the neighborhood while waiting for snow free forest paths

Wednesday Apr 3, 2019 #

8 AM

Orienteering 1:26:05 intensity: (17:18 @0) + (44:06 @1) + (21:18 @2) + (3:23 @3) 9.24 km (9:19 / km) +130m 8:42 / km
ahr:143 max:179 20c

O-morgen #131 with 5x1km loops as well as a very narrow corridor in the end:

4 PM

Biking 1:05:00 intensity: (7:59 @0) + (56:04 @1) + (57 @3)
ahr:137 max:151

Tuesday Apr 2, 2019 #

6 PM

Orienteering 16:10 intensity: (53 @2) + (6:49 @3) + (8:28 @4) 3.67 km (4:24 / km) +18m 4:18 / km
ahr:188 max:204 18c

Oslo City Cup #1 Grünerløkka, 1st place:



C • Bra løpt, Silje :D 2

Running warm up/down 21:00 intensity: (18:00 @1) + (3:00 @2) 2.9 km (7:14 / km) +18m 7:01 / km

Monday Apr 1, 2019 #

Note
(rest day)

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