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Training Log Archive: silje

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running4 3:43:51 18.81(11:54) 30.27(7:24) 1127
  Roller Ski1 1:02:57
  Orienteering1 41:27 3.32(12:30) 5.34(7:46) 9411c
  Total5 5:28:15 22.13 35.62 122111c
  [1-5]5 5:02:03

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MoTuWeThFrSaSu

Saturday Aug 10 #

9 AM

Running intervals 22:30 intensity: (1:08 @2) + (15:33 @3) + (5:49 @4) 3.5 km (6:26 / km) +300m 4:30 / km
ahr:162 max:200

Hill intervals up Grefsenkleiva. 10x90"/45" running downwards in the breaks of 45" .

Running warm up/down 41:00 intensity: (2:00 @0) + (27:00 @1) + (12:00 @2) 5.8 km (7:04 / km) +105m 6:29 / km

Friday Aug 9 #

4 PM

Roller Ski 1:02:57 intensity: (12:13 @0) + (50:44 @1)
ahr:124 max:157

Thursday Aug 8 #

9 AM

Orienteering intervals 41:27 intensity: (35:33 @3) + (5:54 @4) 5.34 km (7:46 / km) +94m 7:08 / km
ahr:167 max:201 11c

O-intervals/relay intervals with Anne Margrethe and Sigrid:



Running warm up/down 37:00 intensity: (2:00 @0) + (33:00 @1) + (2:00 @2) 3.8 km (9:44 / km) +30m 9:22 / km

Wednesday Aug 7 #

4 PM

Running 52:30 intensity: (6:59 @0) + (43:34 @1) + (28 @2) + (1:29 @3) 7.68 km (6:50 / km) +247m 5:54 / km
ahr:143 max:160

Tuesday Aug 6 #

5 PM

Running race 19:23 intensity: (1:10 @3) + (18:13 @4) 2.8 km (6:55 / km) +365m 4:11 / km
ahr:149 max:204

Sellanrå opp motbakkeløp. Brutalt uvant, og åpnet alt for hardt, men moro alikevel!

Hill race in Maridalen from Skar to Sellanrå. Brutal! Long time since last time I did such a race, and I started too fast and got it after 7-8min. But fun anyway and a good training.

Running warm up/down 51:28 intensity: (3:00 @0) + (29:06 @1) + (15:05 @2) + (4:17 @3) 6.7 km (7:41 / km) +80m 7:15 / km

Monday Aug 5 #

Note
(rest day)

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