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Training Log Archive: silje

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Running6 6:07:36 38.28(9:36) 61.6(5:58) 1060
  Orienteering3 2:53:54 12.61(13:47) 20.3(8:34) 46012c
  Biking1 1:02:16
  Strength2 20:00
  Streching1 5:00
  Total9 10:28:46 50.89 81.9 151912c
  [1-5]9 8:45:08

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

4 PM

Orienteering 1:11:23 intensity: (5:30 @0) + (50:09 @1) + (13:20 @2) + (2:24 @3) 7.39 km (9:40 / km) +171m 8:40 / km
ahr:148 max:170 12c

National Team Camp #1 || model event.


Saturday May 18, 2019 #

9 AM

Running 58:30 intensity: (3:53 @0) + (29:34 @1) + (11:44 @2) + (12:52 @3) + (27 @4) 9.59 km (6:06 / km) +414m 5:01 / km
ahr:156 max:197

8x75" hill intervals, warm-up and cool-down with Siri

Friday May 17, 2019 #

1 PM

Running 2:09:09 intensity: (2:00 @0) + (1:09:03 @1) + (51:02 @2) + (7:04 @3) 22.29 km (5:48 / km) +327m 5:24 / km
ahr:154 max:177

Long run on the national day

Thursday May 16, 2019 #

10 AM

Running 27:11 intensity: (31 @0) + (23:58 @1) + (1:55 @2) + (47 @3) 4.3 km (6:19 / km) +125m 5:31 / km
ahr:148 max:166

Strength 10:00 [0]

Streching 5:00 [0]

5 PM

Running intervals 1:20:06 intensity: (5:00 @0) + (31:27 @1) + (17:11 @2) + (11:44 @3) + (14:42 @4) + (2 @5) 14.6 km (5:29 / km) +94m 5:19 / km
ahr:160 max:207

2 x 3 x approx. 1000m with 1.5' rest and 5' series rest at Sognsvann. Testing out the interval training of the long distance running group of sportsklubben Vidar together with Siri.

The plan was 1000m track intervals, but due to a competition we ran it on a road west of Sognsvann..

Wednesday May 15, 2019 #

8 AM

Orienteering 1:22:29 intensity: (10:42 @0) + (42:30 @1) + (25:53 @2) + (3:24 @3) 8.81 km (9:22 / km) +203m 8:24 / km
ahr:150 max:178

O-morgen #135 in Sørkedalen.

GPS


Tuesday May 14, 2019 #

6 PM

Orienteering race 20:02 intensity: (10:05 @3) + (9:57 @4) 4.1 km (4:53 / km) +86m 4:25 / km
ahr:154 max:205

KM-sprint 5th place. Not by race... started ok to control 1 but somehow I did not see control 2 on the map and headed towards nr 3, realized halfway but lost about 35s. To the 3rd I did not see the best option up a staircase and through the parking house (such multilevel buildings should be avoided when making sprint courses, it never gets clear on the map and thereby not fair), and lost about 10s. 4th was good, but to the 5th I thought I could go straight and come to the right level, but I did not and had to replan and search for the stair (same parking house as to the 3rd). Lost about 40s here. With this mistake I lost some motivation but tried to keep focused for the rest of the race. Also lost a lot of time on the route to the 7th control. The stairs down were much slower and longer than I had thought. Ran ok from here untill control 15. But to the 16th I searched and lost a new 30s... (maybe a bit bad map here?) Ok the rest aggain. Nr 5, 2min behind Anne Johanne who also had one 40s mistake.

GPS



Running warm up/down 43:19 intensity: (5:00 @0) + (30:30 @1) + (6:39 @2) + (1:10 @3) 6.0 km (7:13 / km)

Monday May 13, 2019 #

9 AM

Running 29:21 intensity: (23 @0) + (28:38 @1) + (15 @2) + (5 @3) 4.82 km (6:05 / km) +101m 5:31 / km
ahr:146 max:163

5 PM

Biking 1:02:16 intensity: (45:39 @0) + (15:06 @1) + (1:31 @3)
ahr:115 max:147

Strength 10:00 [0]

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