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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  Running7 5:14:44 32.61(9:39) 52.47(6:00) 542
  Orienteering4 2:26:14 12.18(12:01) 19.6(7:28) 527
  Total8 7:40:58 44.78(10:18) 72.07(6:24) 1069
  [1-5]8 7:02:28

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

12 PM

Orienteering 1:29:09 intensity: (15:10 @0) + (54:30 @1) + (16:16 @2) + (3:13 @3) 8.41 km (10:36 / km) +277m 9:06 / km
ahr:145 max:170


Saturday May 11, 2019 #

11 AM

Orienteering race 27:34 intensity: (22:33 @3) + (5:01 @4) 4.38 km (6:18 / km) +110m 5:35 / km
ahr:189 max:203

15-stafetten leg 4:



Running warm up/down 40:00 intensity: (5:00 @0) + (35:00 @1) 6.1 km (6:33 / km) +70m 6:12 / km

Running intervals 20:00 intensity: (2:00 @1) + (2:00 @2) + (12:00 @3) + (4:00 @4) 4.3 km (4:39 / km) +70m 4:18 / km

4x75"/30" + 5' rest + 5x75"/30" during warm-up.
6 PM

Running 31:16 intensity: (36 @0) + (23:37 @1) + (5:02 @2) + (2:01 @3) 5.39 km (5:48 / km) +105m 5:17 / km
ahr:151 max:166

Recovery run

Friday May 10, 2019 #

5 PM

Running 55:04 intensity: (24 @0) + (11:17 @1) + (34:06 @2) + (9:17 @3) 11.19 km (4:55 / km) +145m 4:37 / km
ahr:167 max:185

Birthday run with Beat. Varying the pace

Thursday May 9, 2019 #

6 AM

Running 38:11 intensity: (38 @0) + (34:27 @1) + (1:47 @2) + (1:19 @3) 7.04 km (5:26 / km) +11m 5:23 / km
ahr:151 max:165

Running in København before breakfast

Wednesday May 8, 2019 #

7 AM

Running 46:13 intensity: (1:42 @0) + (44:25 @1) + (6 @3) 8.05 km (5:44 / km) +2m 5:44 / km
ahr:142 max:153

Running in København before breakfast

Tuesday May 7, 2019 #

11 AM

Orienteering 15:02 intensity: (9:02 @3) + (6:00 @4) 3.4 km (4:25 / km) +70m 4:01 / km
ahr:156 max:196

Sprintliga #3, 1st place.

Running warm up/down 44:00 intensity: (10:00 @0) + (30:00 @1) + (3:00 @2) + (1:00 @3) 5.8 km (7:35 / km) +70m 7:09 / km

4 PM

Orienteering 14:29 intensity: (2:30 @3) + (10:20 @4) + (1:39 @5) 3.4 km (4:16 / km) +70m 3:52 / km
ahr:148 max:210

Sprintliga #4 rerun, 2nd place. Ok performance also here, but a short hesitation to control 14, and I was slower than in the morning to control 5, 14, and up the hill to the last control.

Running warm up/down 40:00 intensity: (5:00 @0) + (27:00 @1) + (5:00 @2) + (3:00 @3) 4.6 km (8:42 / km) +70m 8:05 / km

Monday May 6, 2019 #

Note
(rest day)

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