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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering4 4:50:14 18.39(15:47) 29.6(9:48) 50766c
  Running5 4:32:07 25.59(10:38) 41.19(6:36) 458
  XC-Skiing2 3:17:00
  Strength1 32:00
  Alternative1 15:00
  Laufschule1 15:00 0.87(17:15) 1.4(10:43)
  Streching1 10:00
  Total11 13:51:21 44.85 72.18 96566c
  [1-5]10 11:58:10

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MoTuWeThFrSaSu

Sunday Feb 24 #

9 AM

Orienteering 1:39:47 intensity: (4:58 @0) + (1:17:20 @1) + (17:29 @2) 9.02 km (11:04 / km) +145m 10:14 / km
ahr:142 max:171 13c

Long run at Torsnes:

3 PM

Orienteering long 1:07:49 intensity: (9:14 @0) + (47:03 @1) + (11:32 @2) 7.45 km (9:06 / km) +141m 8:19 / km
ahr:147 max:174 15c

Orienteering training at Tomb:

Saturday Feb 23 #

9 AM

Orienteering tempo 48:00 intensity: (2:13 @1) + (20:08 @2) + (25:39 @3) 6.19 km (7:45 / km) +127m 7:02 / km
ahr:160 max:193 24c

Forked masstart with Andrine and Sigrid, with Beat starting 3' behind:

Running warm up/down 35:00 [1] 5.3 km (6:36 / km)

4 PM

Orienteering long 1:14:38 intensity: (8:35 @0) + (59:58 @1) + (6:05 @2) 6.93 km (10:46 / km) +94m 10:05 / km
ahr:145 max:168 14c

Moment-o at Rørfjell:

Friday Feb 22 #

5 PM

XC-Skiing long (Classic) 1:45:00 [1]

Sognsvann - Kobberhaughytta- Sognsvann

Thursday Feb 21 #

4 PM

Running intervals 1:17:24 intensity: (7:42 @0) + (34:20 @1) + (6:55 @2) + (10:07 @3) + (18:20 @4) 13.47 km (5:45 / km)
ahr:165 max:204

Bislett intervals with 8 x 2 rounds (546m/round) with new start each 5'.

Wednesday Feb 20 #

8 AM

XC-Skiing long (Skating ) 1:32:00 intensity: (46:00 @1) + (45:00 @2) + (1:00 @3)

With Beat from Sognsvann to Holmenkollen to Ullevålseter and back to Sognsvann
6 PM

Running 20:00 [1] 3.3 km (6:04 / km) +30m 5:48 / km

Laufschule 15:00 [0] 1.4 km (10:43 / km)

Tuesday Feb 19 #

7 AM

Running 53:48 intensity: (5:36 @0) + (46:20 @1) + (1:52 @2) 8.31 km (6:29 / km) +118m 6:03 / km
ahr:141 max:172

Run to work via Nordberg
7 PM

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

Strength 32:00 [0]

Streching 10:00 [0]

NSK circuite

Monday Feb 18 #

5 PM

Running intervals 1:25:55 intensity: (5:06 @0) + (35:27 @1) + (17:51 @2) + (11:31 @3) + (16:00 @4) 10.81 km (7:57 / km) +310m 6:57 / km
ahr:166 max:200

NSK terrain intervals with 5x6' with 1.5' rest

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