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Training Log Archive: silje

In the 31 days ending Jan 31, 2019:

activity # timemileskm+m
  XC-Skiing11 19:57:37
  Running19 19:19:09 113.62 182.85 3882
  Orienteering8 9:14:57 38.05(14:35) 61.23(9:04) 113989c
  Strength4 2:19:00
  Alternative3 35:00
  Streching5 32:00
  Laufschule3 17:00
  Biking1 15:00
  Agility/Speed1 5:00
  Total38 52:34:43 151.67 244.08 502189c
  [1-5]37 47:36:40

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Thursday Jan 31, 2019 #

5 PM

Running intervals 1:06:08 intensity: (3:07 @0) + (41:51 @1) + (6:01 @2) + (13:23 @3) + (1:46 @4) 11.83 km (5:35 / km) +202m 5:09 / km
ahr:157 max:201

Running + 10x90"

Wednesday Jan 30, 2019 #

11 AM

Running long 1:15:00 [1] 12.0 km (6:15 / km) +195m 5:47 / km

In Stjørdal at Hell during SINTEF digital kick-off

Tuesday Jan 29, 2019 #

7 AM

Running 35:42 intensity: (35:37 @1) + (5 @2) 5.43 km (6:35 / km) +59m 6:14 / km
ahr:141 max:162

Run to work
7 PM

Alternative warm up/down (Sitting handball) 15:00 [0]

Strength 32:00 [0]

Streching 10:00 [0]

NSK strength

Monday Jan 28, 2019 #

6 PM

Running intervals 1:25:01 intensity: (7:00 @0) + (36:39 @1) + (8:20 @2) + (25:29 @3) + (7:33 @4) 13.72 km (6:12 / km) +275m 5:38 / km
ahr:167 max:198

"Short" vikingintervall 4x10' with 1' rest

Sunday Jan 27, 2019 #

9 AM

XC-Skiing long (Classic) 2:33:00 intensity: (2:25:00 @1) + (8:00 @2)

Saturday Jan 26, 2019 #

9 AM

Running intervals 1:06:49 intensity: (7:11 @0) + (35:01 @1) + (4:54 @2) + (12:50 @3) + (6:53 @4) 11.0 km (6:04 / km) +333m 5:17 / km
ahr:162 max:202

4 PM

XC-Skiing long (Skating ) 1:06:00 intensity: (30:00 @1) + (36:00 @2)

Friday Jan 25, 2019 #

9 AM

XC-Skiing long (Classic) 2:33:00 intensity: (2:00:00 @1) + (33:00 @2)

6 PM

Biking warm up/down 15:00 [1]

Strength 42:00 [0]

Thursday Jan 24, 2019 #

9 AM

Running intervals 1:12:11 intensity: (5:00 @0) + (37:34 @1) + (5:23 @2) + (24:14 @3) 12.94 km (5:35 / km) +388m 4:51 / km
ahr:154 max:192

6x5' with 1.5' rest hill intervals with the national team girls at Lillehammer.
5 PM

XC-Skiing long (Skating ) 1:14:00 intensity: (46:00 @1) + (28:00 @2)

Skating at Sjusjøen in some fog and snow fall, but still very nice

Wednesday Jan 23, 2019 #

8 AM

Running warm up/down 35:00 [1] 4.3 km (8:08 / km) +50m 7:42 / km

Orienteering 16:30 intensity: (3:30 @2) + (13:00 @3) 3.2 km (5:09 / km) +20m 5:00 / km
ahr:144 max:191

Wang sprint tour #2

2 PM

XC-Skiing long (classic) 1:47:53 intensity: (1:33:27 @1) + (14:26 @2)
ahr:142 max:173

Tuesday Jan 22, 2019 #

7 PM

Running warm up/down 39:00 [1] 6.2 km (6:17 / km) +90m 5:52 / km

Alternative warm up/down (Sitting handball) 10:00 [1]

Strength 35:00 [0]

Streching 10:00 [0]

Monday Jan 21, 2019 #

5 PM

Running intervals 1:20:13 intensity: (39:11 @1) + (13:53 @2) + (27:08 @3) + (1 @4) 11.13 km (7:12 / km) +350m 6:14 / km
ahr:161 max:195

NSK terrain intervals: 5x6' with 1.5' rest

Sunday Jan 20, 2019 #

9 AM

XC-Skiing long (Classic) 2:15:00 intensity: (1:10:00 @1) + (1:00:00 @2) + (5:00 @3)

At Trysil with Mariann, Siri, Fanny, Beat and partly Lone

Saturday Jan 19, 2019 #

10 AM

XC-Skiing long (Classic) 2:16:00 intensity: (1:45:00 @1) + (31:00 @2)

At Trysil with Mariann, Fanny, Siri, Lone, Hanna and Beat
4 PM

XC-Skiing long (Skating ) 45:00 intensity: (17:00 @1) + (28:00 @2)

Streching 5:00 [0]

Thursday Jan 17, 2019 #

5 PM

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

Laufschule 2:00 [0]

Streching 2:00 [0]

Running intervals 42:15 [3] 10.92 km (3:52 / km)

Bislett intervals with 20x546m with 300m fast, 246m moderat

Wednesday Jan 16, 2019 #

8 AM

XC-Skiing long (classic) 1:51:11 intensity: (1:30:45 @1) + (20:26 @2)
ahr:147 max:175

Sognsvann - Nordmarkskapellet - Sognsvann
C • Da var det altså deg og Bea... 4

Tuesday Jan 15, 2019 #

7 AM

Running warm up/down 16:00 [1]

Laufschule 9:00 [0]

Agility/Speed 5:00 [0]

6 PM

Orienteering long 58:12 intensity: (7:04 @0) + (38:19 @1) + (12:49 @2) 5.66 km (10:17 / km) +58m 9:47 / km
ahr:146 max:172 7c

Ås by night wth quite a lot of snow:

Monday Jan 14, 2019 #

6 PM

Running intervals 1:10:00 intensity: (36:00 @1) + (11:00 @2) + (23:00 @3) 11.7 km (5:59 / km) +300m 5:18 / km

6x4' with 1.5' rest with the club

Sunday Jan 13, 2019 #

9 AM

Orienteering long 1:53:04 intensity: (6:11 @0) + (44:58 @1) + (1:01:55 @2) 12.88 km (8:47 / km) +156m 8:16 / km
ahr:158 max:176 23c

Long run in Skårefjell:

Saturday Jan 12, 2019 #

10 AM

Orienteering race 1:06:59 intensity: (33:24 @1) + (5:36 @2) + (27:42 @3) + (17 @4) 9.21 km (7:17 / km) +194m 6:35 / km
ahr:153 max:196 12c

Høiås day cup:



Results
4 PM

Orienteering long 1:01:32 intensity: (6:40 @0) + (32:44 @1) + (22:08 @2) 6.74 km (9:07 / km) +102m 8:29 / km
ahr:153 max:174 6c

Night-o at Høiås:

Friday Jan 11, 2019 #

9 AM

Orienteering long 1:40:45 intensity: (10:01 @0) + (59:07 @1) + (31:37 @2) 10.11 km (9:58 / km) +136m 9:20 / km
ahr:150 max:175 16c

First training with NSK in Halden:

5 PM

Orienteering 58:37 intensity: (20:55 @0) + (35:21 @1) + (2:21 @2) 4.86 km (12:04 / km) +110m 10:51 / km
ahr:133 max:170 7c

Wednesday Jan 9, 2019 #

9 AM

Running warm up/down (outdoor) 10:00 intensity: (8:00 @1) + (2:00 @2) 1.6 km (6:15 / km) +18m 5:55 / km

Running intervals (testing threadmil) 51:00 intensity: (22:00 @1) + (11:00 @2) + (13:00 @3) + (5:00 @4) 7.0 km (7:17 / km) +520m 5:19 / km

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

Lactate threshold test and VO2-max test at OLT. The tests were run with 10% ascend. During the threshold test the speed was increased every 5' with 1 km /s and with measurement of lactate between each increase, while the VO2-max test was run with a speed increase of 1 km/hrs every 1'.
C • Var det Stian som testet de... 3

Tuesday Jan 8, 2019 #

7 AM

Running warm up/down 40:00 [1] 6.2 km (6:27 / km) +80m 6:04 / km

Alternative warm up/down (Sitting handball) 10:00 [1]

Strength 30:00 [0]

Streching 5:00 [0]

Monday Jan 7, 2019 #

6 PM

Running long 43:00 intensity: (32:00 @1) + (11:00 @2) 5.1 km (8:26 / km) +170m 7:14 / km

At Grefsenkollen with NSK.

Sunday Jan 6, 2019 #

2 PM

Running long 1:29:00 [1] 11.58 km (7:41 / km) +527m 6:16 / km

Saturday Jan 5, 2019 #

10 AM

XC-Skiing race (classic) 1:51:21 intensity: (20:00 @1) + (28:58 @2) + (47:00 @3) + (15:23 @4)
ahr:163 max:203

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)

Budorrennet 1/2 distance (21km). Almost everyone did the full race, so it was a lonely race. Even took an "extra" loop up to the top of Målia (2 min extra) because I just walked without thinking...! The course was rather flat with a lot of double pooling, not my strength, but still fun to go!

Friday Jan 4, 2019 #

12 PM

Orienteering long 1:19:18 intensity: (2:25 @0) + (1:15:44 @1) + (1:09 @2) 8.57 km (9:15 / km) +363m 7:38 / km
ahr:143 max:163 18c

Fairytale of Vettakollen:

Thursday Jan 3, 2019 #

4 PM

Running intervals 1:10:50 intensity: (17:31 @1) + (21:18 @2) + (10:24 @3) + (21:23 @4) + (14 @5) 13.43 km (5:16 / km)
ahr:172 max:208

Laufschule 6:00 [0]

Bislett intervals with NSK: 15x1 round with new start every 3'. Used between 1:54-1:57min/round -> 3:30-3:35min/km

Wednesday Jan 2, 2019 #

11 AM

Running long 1:57:00 [1] 18.97 km (6:10 / km) +325m 5:41 / km

Around Maridalsvannet

Tuesday Jan 1, 2019 #

11 AM

XC-Skiing intervals (classic) 1:45:12 intensity: (14:29 @0) + (41:49 @1) + (13:15 @2) + (25:49 @3) + (9:50 @4)
ahr:161 max:200

Long intervals with 7' + 3x10' hill

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