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Training Log Archive: silje

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Running13 12:16:58 61.51(11:59) 99.0(7:27) 2881
  Orienteering7 9:51:50 22.33 35.93 293
  Hiking2 5:04:43 10.53(28:57) 16.94(17:59) 1584
  Strength3 35:00
  Biking1 31:44
  Streching1 5:00
  Total24 28:25:15 94.37 151.87 4758
  [1-5]23 21:13:43

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Saturday Oct 31, 2020 #

12 PM

Running long 3:55:01 intensity: (1:39:17 @1) + (2:03:15 @2) + (12:29 @3) 18.82 km (12:29 / km) +1655m 8:40 / km
ahr:154 max:188

Flühli over Schratteflue to Kemmeriboden Bad.

Friday Oct 30, 2020 #

10 AM

Running 36:49 intensity: (17 @0) + (21:24 @1) + (11:50 @2) + (3:18 @3) 6.08 km (6:03 / km) +72m 5:43 / km
ahr:156 max:178

Strength 5:00 [0]

Thursday Oct 29, 2020 #

5 PM

Strength 15:00 [0]

Wednesday Oct 28, 2020 #

3 PM

Running 43:01 intensity: (1:40 @0) + (29:48 @1) + (9:04 @2) + (2:29 @3) 6.64 km (6:29 / km) +64m 6:11 / km
ahr:152 max:174

Streching 5:00 [0]

Monday Oct 26, 2020 #

11 AM

Running 40:27 intensity: (55 @0) + (17:32 @1) + (17:08 @2) + (4:52 @3) 5.68 km (7:07 / km) +235m 5:54 / km
ahr:160 max:186

Lunch run with Adrian

Sunday Oct 25, 2020 #

10 AM

Hiking 3:04:33 intensity: (3:00:00 @0) + (4:17 @1) + (16 @3) 12.35 km (14:57 / km) +1125m 10:16 / km
ahr:100 max:149

Hike from Beatenberg to Gemmenalphorn to Noederhorn. Out for 4hrs15min.

Saturday Oct 24, 2020 #

9 AM

Orienteering 1:15:00 [1] 6.0 km (12:30 / km)

Setting controls for IYOM middle.
3 PM

Orienteering 45:00 [1] 4.0 km (11:15 / km)

Take in controls after IYOM middle.

Friday Oct 23, 2020 #

9 AM

Orienteering 2:30:00 intensity: (30:00 @0) + (2:00:00 @1) 10.0 km (15:00 / km)

Setting controls for IYOM long.
3 PM

Orienteering 45:00 [1] 4.0 km (11:15 / km)

Take in controls after IYOM long.

Wednesday Oct 21, 2020 #

12 PM

Running 31:06 intensity: (43 @0) + (8:03 @1) + (21:30 @2) + (50 @3) 5.47 km (5:41 / km) +26m 5:33 / km
ahr:161 max:176

Short lunch run in Bremgartenwald

Monday Oct 19, 2020 #

11 AM

Running 59:33 intensity: (12:40 @0) + (35:07 @1) + (8:14 @2) + (3:32 @3) 9.39 km (6:21 / km) +174m 5:48 / km
ahr:139 max:179

Könizbergwald

Sunday Oct 18, 2020 #

9 AM

Hiking 2:00:10 intensity: (1:59:03 @0) + (48 @1) + (19 @3) 4.59 km (26:09 / km) +459m 17:26 / km
ahr:95 max:136

In Gantrisch

Thursday Oct 15, 2020 #

12 PM

Running 47:28 intensity: (16 @0) + (21:08 @1) + (22:39 @2) + (3:25 @3) 8.16 km (5:49 / km) +167m 5:17 / km
ahr:160 max:182

Wednesday Oct 14, 2020 #

5 PM

Running 31:50 intensity: (8:01 @0) + (17:51 @1) + (4:16 @2) + (1:42 @3) 4.1 km (7:46 / km) +139m 6:38 / km
ahr:142 max:185

Monday Oct 12, 2020 #

11 AM

Running 42:52 intensity: (16 @0) + (14:47 @1) + (26:42 @2) + (1:07 @3) 7.85 km (5:27 / km) +41m 5:19 / km
ahr:160 max:178

Friday Oct 9, 2020 #

7 PM

Orienteering 1:36:50 intensity: (16:49 @0) + (21:35 @1) + (13:33 @2) + (36:52 @3) + (8:01 @4) 11.93 km (8:07 / km) +293m 7:14 / km
ahr:163 max:199

Wednesday Oct 7, 2020 #

11 AM

Running 45:24 intensity: (13 @0) + (12:24 @1) + (31:10 @2) + (1:37 @3) 8.25 km (5:30 / km) +43m 5:22 / km
ahr:162 max:180

Bremgartenwald with Adrian
5 PM

Biking 16:49 intensity: (7:38 @0) + (6:30 @1) + (2:08 @2) + (33 @3)
ahr:133 max:172

Biking 14:55 intensity: (1:20 @0) + (13:07 @1) + (3 @2) + (25 @3)
ahr:135 max:164

Tuesday Oct 6, 2020 #

6 PM

Running 1:01:38 intensity: (2:05 @0) + (37:30 @1) + (19:19 @2) + (2:44 @3) 9.22 km (6:41 / km) +130m 6:15 / km
ahr:154 max:177

In Dählhölzli

Monday Oct 5, 2020 #

Note

Rest day

Sunday Oct 4, 2020 #

10 AM

Orienteering 1:30:00 [1]

Marking the controls. Out in the forest for about 2hrs.

Saturday Oct 3, 2020 #

10 AM

Orienteering 1:30:00 [1]

Out for 2.5hrs checking the terrain and details for the International Youth Orienteering Meeting (substitute EYOC/JWOC for Swiss, French and Italian runners) where I will be the course setter for the short distance.

Friday Oct 2, 2020 #

4 PM

Running 26:19 intensity: (42 @0) + (19:12 @1) + (4:30 @2) + (1:55 @3) 4.7 km (5:36 / km) +57m 5:16 / km
ahr:152 max:170

Thursday Oct 1, 2020 #

5 PM

Running 35:30 intensity: (8:54 @0) + (19:58 @1) + (5:19 @2) + (1:19 @3) 4.62 km (7:41 / km) +78m 7:05 / km
ahr:139 max:185

Strength 15:00 [0]

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