Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Running25 26:37:11 145.1(11:00) 233.51(6:50) 4397
  Orienteering12 10:18:23 37.48(16:30) 60.31(10:15) 1546
  Hiking3 3:20:33 11.93(16:49) 19.2(10:27) 342
  Biking4 1:26:41
  Strength3 1:13:23
  Streching2 20:00
  Total38 43:16:11 194.51 313.03 6284
  [1-5]35 36:42:46

«»
3:03
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Apr 30, 2020 #

4 PM

Running 31:29 intensity: (2:35 @0) + (12:08 @1) + (12:02 @2) + (4:44 @3) 4.72 km (6:40 / km) +6m 6:38 / km
ahr:155 max:194

Running tempo 10:44 intensity: (6 @1) + (4 @2) + (2:19 @3) + (6:10 @4) + (2:05 @5) 3.0 km (3:35 / km)
ahr:199 max:213

3000m at NIH with Beat, Mariann, Tone and Anne. Knew after the interval on tuesday that a 3:35min/km pace probably would be something I could keep for 3k so tried to start at that pace. Ran kind of even on this pace except the first 200m and last 400m:

Lap time | Sec +/- 3:35min/km
‐------------‐------------------------------------
00:42 -1
01:29 +3
01:26 +0
01:27 +1
01:27 +1
01:27 +1
01:26 +0
01:20 -6

Running 25:26 intensity: (1:00 @0) + (20:45 @1) + (2:35 @2) + (1:06 @3) 4.12 km (6:10 / km) +40m 5:53 / km
ahr:152 max:167

Wednesday Apr 29, 2020 #

4 PM

Orienteering 1:06:45 intensity: (20:21 @0) + (36:52 @1) + (7:12 @2) + (2:20 @3) 6.4 km (10:26 / km) +102m 9:40 / km
ahr:135 max:172

Control setting and some stolpejakt.

Tuesday Apr 28, 2020 #

5 PM

Running intervals 1:15:43 intensity: (12:42 @0) + (17:57 @1) + (20:00 @2) + (15:09 @3) + (9:55 @4) 12.67 km (5:59 / km) +52m 5:51 / km
ahr:160 max:203

Track intervals 3x4x400m/100m with 3.5' series rest. Tough for the legs, too long since last time (2.5month).
C • Skikkelig 3000 m oppladning... 2

Monday Apr 27, 2020 #

7 PM

Running 29:03 intensity: (5:53 @0) + (21:15 @1) + (40 @2) + (1:15 @3) 4.25 km (6:50 / km) +66m 6:21 / km
ahr:140 max:162

Sunday Apr 26, 2020 #

8 AM

Strength 26:23 [0]

1 PM

Running 1:44:58 intensity: (1:37 @0) + (46:23 @1) + (50:22 @2) + (6:36 @3) 15.06 km (6:58 / km) +454m 6:03 / km
ahr:159 max:183

Trails in Lillomarka. Ran from Lillomarka Arena and to Lilloseter, Sørskogen, Lillomarka kapell and over Røverkollen.

Saturday Apr 25, 2020 #

1 PM

Orienteering 26:41 intensity: (1:17 @2) + (23:01 @3) + (2:23 @4) 3.33 km (8:01 / km) +120m 6:47 / km
ahr:158 max:198

Vettekollensprinten:


Running warm up/down 42:49 intensity: (28:49 @1) + (14:00 @2) 5.04 km (8:30 / km) +180m 7:12 / km

Friday Apr 24, 2020 #

5 PM

Running 1:00:36 intensity: (1:33 @0) + (50:01 @1) + (6:52 @2) + (2:10 @3) 7.34 km (8:16 / km) +175m 7:23 / km
ahr:149 max:168

Small paths from Solemskogen

Thursday Apr 23, 2020 #

5 PM

Running 1:10:29 intensity: (2:48 @0) + (19:51 @1) + (12:09 @2) + (14:09 @3) + (21:32 @4) 12.77 km (5:31 / km) +83m 5:21 / km
ahr:173 max:204

8x1092m with 1.5' rest with Mariann. Almost same loop as last time but made a short cut in both ends to make two full loops the right distance instead of 1.75.

Wednesday Apr 22, 2020 #

8 AM

Biking 15:39 [1]

Biking 13:47 [1]

4 PM

Running 57:07 intensity: (2:04 @0) + (40:02 @1) + (13:35 @2) + (1:26 @3) 9.36 km (6:06 / km) +119m 5:44 / km
ahr:151 max:170

Stolpejakt Ullevål, Bjølsen.

Streching 5:00 [0]

Tuesday Apr 21, 2020 #

4 PM

Running 1:04:10 intensity: (9:01 @0) + (26:21 @1) + (26:02 @2) + (2:46 @3) 9.31 km (6:53 / km) +217m 6:10 / km
ahr:148 max:174

Orienteering 25:00 [1] 2.0 km (12:30 / km) +50m 11:07 / km

First 5 ctr of Kamphaugen kretsøkt

Monday Apr 20, 2020 #

5 PM

Biking 15:04 intensity: (5:10 @0) + (8:42 @1) + (1:04 @2) + (8 @3)
ahr:135 max:164

Running 52:37 intensity: (7:20 @0) + (32:07 @1) + (11:54 @2) + (1:16 @3) 5.79 km (9:05 / km) +171m 7:55 / km
ahr:146 max:175

Stolpejakt Langsetløkka

Biking 10:31 intensity: (6:52 @0) + (3:27 @1) + (1 @2) + (11 @3)
ahr:119 max:160

Strength 20:00 [0]

Rodal strength with Sverre via livestream

Sunday Apr 19, 2020 #

2 PM

Running 44:51 intensity: (1:32 @0) + (42:01 @1) + (25 @2) + (53 @3) 7.03 km (6:23 / km) +127m 5:51 / km
ahr:146 max:162

Short run, heavy legs

Saturday Apr 18, 2020 #

11 AM

Hiking 1:00:33 intensity: (1:00:00 @0) + (26 @1) + (7 @3) 7.77 km (7:47 / km) +176m 7:00 / km
ahr:99 max:138

Hiking from Skullerud with Malin, Brage and Beat.
5 PM

Orienteering 1:00:52 intensity: (35:25 @1) + (21:06 @2) + (4:21 @3) 5.76 km (10:34 / km) +150m 9:21 / km
ahr:146 max:172

Open Wang training:

Running warm up/down 37:07 [1] 4.8 km (7:44 / km) +140m 6:45 / km

Friday Apr 17, 2020 #

9 AM

Biking 17:22 intensity: (17:08 @0) + (14 @1)
ahr:109 max:142

2 PM

Biking 14:18 intensity: (13:23 @0) + (38 @1) + (17 @3)
ahr:115 max:135

5 PM

Running 57:18 intensity: (3:30 @0) + (47:54 @1) + (4:02 @2) + (1:52 @3) 9.05 km (6:20 / km) +93m 6:02 / km
ahr:147 max:169

Stolpejakt

Thursday Apr 16, 2020 #

4 PM

Running 1:19:32 intensity: (6:26 @0) + (24:26 @1) + (21:10 @2) + (15:34 @3) + (11:56 @4) 13.78 km (5:46 / km) +69m 5:38 / km
ahr:165 max:205

12x546m with 1' rest together with Beat and Tone at social distance.

Wednesday Apr 15, 2020 #

5 PM

Running 1:39:00 intensity: (41 @0) + (44:33 @1) + (49:58 @2) + (3:48 @3) 14.45 km (6:51 / km) +438m 5:57 / km
ahr:158 max:177

Ran the paths of stirsdag more or less.

Tuesday Apr 14, 2020 #

5 PM

Running warm up/down 10:46 intensity: (21 @0) + (10:25 @1) 1.52 km (7:04 / km) +46m 6:09 / km
ahr:146 max:157

Orienteering 47:10 intensity: (12 @0) + (44 @1) + (7:42 @2) + (32:03 @3) + (6:29 @4) 5.95 km (7:55 / km) +153m 7:01 / km
ahr:186 max:199

Middle distance training in Lillomarka:

Running warm up/down 25:00 intensity: (7:00 @0) + (18:00 @1) 2.5 km (10:00 / km) +30m 9:26 / km

Monday Apr 13, 2020 #

1 PM

Orienteering 1:01:54 intensity: (32:50 @0) + (24:12 @1) + (2:39 @2) + (2:13 @3) 3.96 km (15:38 / km) +104m 13:49 / km
ahr:125 max:168

Sunday Apr 12, 2020 #

12 PM

Running 3:03:00 intensity: (7:26 @0) + (1:53:43 @1) + (55:56 @2) + (5:55 @3) 22.36 km (8:11 / km) +760m 7:00 / km
ahr:152 max:177

Long run from Lutvann over Haukåsen and around Nord-Elvåga with Beat. Small paths most of the way.

Saturday Apr 11, 2020 #

2 PM

Orienteering 24:35 intensity: (15:00 @3) + (9:35 @4) 3.16 km (7:47 / km) +100m 6:43 / km
ahr:164 max:201

Taraldrudsprint:

Running warm up/down 41:25 intensity: (4:22 @0) + (28:51 @1) + (7:05 @2) + (1:07 @3) 4.62 km (8:58 / km) +170m 7:34 / km

Friday Apr 10, 2020 #

11 AM

Hiking 1:10:00 [1] 6.0 km (11:40 / km)

Back to the car from Øyungen

Thursday Apr 9, 2020 #

11 AM

Running long 1:35:00 [1] 12.0 km (7:55 / km) +150m 7:27 / km

Small trails from Øyungen and via Bjørnsjøhelvete.

Wednesday Apr 8, 2020 #

1 PM

Running 1:03:57 intensity: (15:56 @0) + (46:12 @1) + (7 @2) + (1:42 @3) 9.16 km (6:59 / km) +176m 6:22 / km
ahr:129 max:161

Stolpejakt
5 PM

Hiking 1:10:00 [1] 5.43 km (12:54 / km) +165m 11:12 / km
ahr:104 max:149

To Øyungen with backback and tent.

Tuesday Apr 7, 2020 #

3 PM

Orienteering 1:38:27 intensity: (30:30 @0) + (1:01:12 @1) + (3:18 @2) + (3:27 @3) 8.7 km (11:19 / km) +271m 9:47 / km
ahr:137 max:167

Fugleleiksprinten:

Monday Apr 6, 2020 #

Note
(rest day)

Sunday Apr 5, 2020 #

9 AM

Orienteering 2:04 [0] 0.11 km (18:58 / km)
ahr:80 max:107

3 PM

Orienteering 2:03:16 intensity: (6:32 @0) + (1:30:17 @1) + (21:59 @2) + (4:28 @3) 12.02 km (10:15 / km) +216m 9:24 / km
ahr:149 max:172

Long run at Smerta. Ran the training planned for 'AOOKs dagssamling':



Saturday Apr 4, 2020 #

9 AM

Running 31:54 intensity: (4:16 @0) + (20:11 @1) + (6:46 @2) + (41 @3) 4.5 km (7:05 / km) +78m 6:31 / km
ahr:145 max:170

Stolpejakt in the neighborhood

Streching 15:00 [0]

2 PM

Running 1:04:33 intensity: (2:00 @0) + (31:19 @1) + (28:13 @2) + (3:01 @3) 11.54 km (5:36 / km) +278m 4:59 / km
ahr:155 max:170

Ran around Årvollåsen and via Linderudkollen with Beat.

Friday Apr 3, 2020 #

7 AM

Strength 27:00 [0]

NSK strength with Anders via facebook livestream.
5 PM

Orienteering 46:31 intensity: (1:30 @1) + (35:08 @2) + (9:53 @3) 5.34 km (8:43 / km) +180m 7:27 / km
ahr:159 max:186

Kretsøkt Høgåsen:

Running warm up/down 39:00 [1] 5.5 km (7:05 / km) +50m 6:47 / km

Thursday Apr 2, 2020 #

5 PM

Running 1:15:37 intensity: (2:36 @0) + (17:37 @1) + (18:50 @2) + (22:04 @3) + (14:30 @4) 13.77 km (5:29 / km) +201m 5:07 / km
ahr:172 max:200

4x1.2km + 4x0.9km with 1.5' rest with Mariann.

Wednesday Apr 1, 2020 #

4 PM

Orienteering 35:08 intensity: (2:21 @0) + (24:14 @1) + (6:23 @2) + (2:10 @3) 3.57 km (9:50 / km) +100m 8:38 / km
ahr:147 max:168

Salmakersprint:

Running 24:00 [1] 3.5 km (6:51 / km) +30m 6:35 / km

« Earlier | Later »