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Training Log Archive: silje

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Running21 21:00:20 102.81(12:16) 165.46(7:37) 4750
  Orienteering2 2:12:44 9.58(13:51) 15.42(8:36) 761
  Hiking1 2:00:00 4.97(24:08) 8.0(15:00) 1300
  Strength4 1:52:00
  Biking2 1:50:39
  Streching7 33:00
  Total26 29:28:43 117.37 188.88 6812
  [1-5]25 23:55:41

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Sunday Nov 29, 2020 #

9 AM

Running 1:02:27 intensity: (16 @0) + (11:03 @1) + (47:37 @2) + (3:31 @3) 11.36 km (5:30 / km) +135m 5:11 / km
ahr:165 max:187

Around Gurten while Beat ran intervals.

Streching 5:00 [0]

Saturday Nov 28, 2020 #

12 PM

Orienteering 58:42 intensity: (2:00 @2) + (37:45 @3) + (18:57 @4) 8.01 km (7:20 / km) +371m 5:57 / km
ahr:175 max:206

RTT-training in Hürnberg with start interval of only 1' to get the chasestart feeling. Alone in the beginning, but make mistakes at 9th and 11th and I get picked up by Sarina, several controls together before she got away towards the end.

Running warm up/down 32:02 intensity: (6:20 @0) + (14:25 @1) + (11:17 @2) 3.45 km (9:17 / km) +50m 8:39 / km

Friday Nov 27, 2020 #

11 AM

Running 49:36 intensity: (1:31 @0) + (32:46 @1) + (12:02 @2) + (3:17 @3) 8.32 km (5:58 / km) +80m 5:41 / km
ahr:154 max:170

Lunch run in Bremgartwald - foggy day

Streching 5:00 [0]

Thursday Nov 26, 2020 #

6 PM

Running 59:48 intensity: (10:05 @0) + (41:50 @1) + (4:21 @2) + (3:32 @3) 7.7 km (7:46 / km) +313m 6:27 / km
ahr:144 max:170

Moonlight run at Gurten.

Wednesday Nov 25, 2020 #

7 PM

Strength 40:00 [0]

Strength with Anders and NSK

Tuesday Nov 24, 2020 #

2 PM

Running 48:07 intensity: (1:50 @0) + (29:54 @1) + (14:54 @2) + (1:29 @3) 7.38 km (6:31 / km) +113m 6:03 / km
ahr:152 max:179

Könizbergwald

Streching 5:00 [0]

Monday Nov 23, 2020 #

5 PM

Running 30:18 intensity: (18 @0) + (29:29 @1) + (25 @2) + (6 @3) 4.57 km (6:38 / km) +60m 6:14 / km
ahr:147 max:163

Strength 22:00 [0]

Sunday Nov 22, 2020 #

11 AM

Running 1:09:25 intensity: (11 @0) + (4:14 @1) + (1:02:36 @2) + (2:24 @3) 12.54 km (5:32 / km) +90m 5:21 / km
ahr:170 max:182

From Münsingen to home.

Saturday Nov 21, 2020 #

2 PM

Running 51:29 intensity: (10 @0) + (24:48 @1) + (24:00 @2) + (2:31 @3) 7.11 km (7:15 / km) +313m 5:56 / km
ahr:157 max:175

At Gurten with Beat.

Friday Nov 20, 2020 #

4 PM

Running 1:10:04 intensity: (6:23 @0) + (33:32 @1) + (9:07 @2) + (21:02 @3) 10.62 km (6:36 / km) +305m 5:46 / km
ahr:158 max:194

8x3' with 1' rest up Gurten.

Thursday Nov 19, 2020 #

2 PM

Running 50:55 intensity: (9:50 @0) + (35:26 @1) + (3:50 @2) + (1:49 @3) 6.29 km (8:06 / km) +274m 6:39 / km
ahr:142 max:165

In Neuchâtel in the sun.

Streching 5:00 [0]

Wednesday Nov 18, 2020 #

3 PM

Orienteering 1:14:02 intensity: (2:19 @0) + (19:05 @1) + (42:41 @2) + (9:57 @3) 7.41 km (9:59 / km) +391m 7:54 / km
ahr:163 max:186

NLZ-training in evening sun.


Tuesday Nov 17, 2020 #

Note
(rest day)

Monday Nov 16, 2020 #

3 PM

Running 30:01 intensity: (5:12 @0) + (24:44 @1) + (5 @3) 3.91 km (7:40 / km) +46m 7:15 / km
ahr:139 max:157

Short run with 5' running exercises.

Strength 40:00 [0]

Sunday Nov 15, 2020 #

8 AM

Running 2:57:49 intensity: (24:42 @0) + (1:55:10 @1) + (31:39 @2) + (6:18 @3) 13.66 km (13:01 / km) +1129m 9:13 / km
ahr:145 max:175

Long run from Innereriz over Sigriswilergrat to Sägi.

Saturday Nov 14, 2020 #

8 AM

Hiking 2:00:00 [1] 8.0 km (15:00 / km) +1300m 8:17 / km

Hiking up to Niesen.

Friday Nov 13, 2020 #

4 PM

Running 58:45 intensity: (4:43 @0) + (19:08 @1) + (20:02 @2) + (14:52 @3) 10.13 km (5:48 / km) +77m 5:35 / km
ahr:161 max:188

Run with 3x8' moderate
C • Wow, intervaller. Lenge sid... 2

Thursday Nov 12, 2020 #

Note
(rest day)

Wednesday Nov 11, 2020 #

11 AM

Running 44:13 intensity: (13 @0) + (23:08 @1) + (18:56 @2) + (1:56 @3) 7.41 km (5:58 / km) +90m 5:38 / km
ahr:159 max:180

Könizbergwald with Adrian.

Streching 5:00 [0]

Tuesday Nov 10, 2020 #

2 PM

Biking 1:14:40 intensity: (56:40 @0) + (14:47 @1) + (3:13 @3)
ahr:124 max:142

Rather flat bike ride around the airport and Belp.

Monday Nov 9, 2020 #

11 AM

Running 37:34 intensity: (1:42 @0) + (35:41 @1) + (11 @3) 5.82 km (6:27 / km) +37m 6:15 / km
ahr:147 max:159

Short run in Bremgarten.

Streching 3:00 [0]

Sunday Nov 8, 2020 #

12 PM

Running 50:15 intensity: (2:07 @0) + (43:09 @1) + (3:29 @2) + (1:30 @3) 4.66 km (10:47 / km) +332m 7:57 / km
ahr:146 max:166

Up and down from Burgflue.

Saturday Nov 7, 2020 #

1 PM

Running long 2:23:27 intensity: (14:19 @0) + (1:01:25 @1) + (1:00:28 @2) + (7:15 @3) 11.56 km (12:25 / km) +832m 9:07 / km
ahr:154 max:181

Mountains

Friday Nov 6, 2020 #

Note
(rest day)

Thursday Nov 5, 2020 #

3 PM

Running 50:52 intensity: (1:00 @0) + (21:19 @1) + (26:07 @2) + (2:26 @3) 8.29 km (6:08 / km) +86m 5:50 / km
ahr:159 max:174

In Bremgartenwald with a colleague.

Streching 5:00 [0]

Wednesday Nov 4, 2020 #

4 PM

Running 49:31 intensity: (22 @0) + (22:17 @1) + (23:46 @2) + (3:06 @3) 8.0 km (6:11 / km) +76m 5:55 / km
ahr:158 max:177

Down along Aare

Tuesday Nov 3, 2020 #

3 PM

Running 54:42 intensity: (6:50 @0) + (41:09 @1) + (4:42 @2) + (2:01 @3) 6.59 km (8:18 / km) +261m 6:55 / km
ahr:145 max:169

A Gurten loop.

Monday Nov 2, 2020 #

3 PM

Running 39:00 [1] 6.1 km (6:24 / km) +50m 6:09 / km

Strength 10:00 [0]

Sunday Nov 1, 2020 #

4 PM

Biking 35:59 intensity: (30:59 @0) + (4:16 @1) + (44 @3)
ahr:119 max:138

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