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Training Log Archive: silje

In the 7 days ending Sep 8:

activity # timemileskm+m
  Running7 4:04:06 24.38(10:01) 39.23(6:13) 661
  Orienteering3 2:57:54 12.3(14:28) 19.8(8:59) 53441c
  Elliptical2 2:01:00
  Strength4 47:00
  Streching2 10:00
  Total10 10:00:00 36.68 59.03 119541c
  [1-5]9 8:51:52

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MoTuWeThFrSaSu

Sunday Sep 8 #

11 AM

Orienteering 46:36 intensity: (15:50 @3) + (30:46 @4) 5.96 km (7:49 / km) +300m 6:15 / km
ahr:195 max:206 20c

KM middle distance, 2nd place:


Running warm up/down 42:30 intensity: (5:00 @0) + (20:02 @1) + (15:35 @2) + (1:53 @3) 4.35 km (9:46 / km) +60m 9:08 / km

5 PM

Running 28:52 intensity: (31 @0) + (27:21 @1) + (25 @2) + (35 @3) 4.86 km (5:56 / km) +62m 5:35 / km
ahr:146 max:162

Saturday Sep 7 #

10 AM

Elliptical long 1:16:00 [1]

5 PM

Running 44:26 intensity: (9:08 @1) + (33:11 @2) + (2:07 @3) 8.22 km (5:24 / km) +122m 5:02 / km
ahr:163 max:185

Friday Sep 6 #

5 PM

Running 1:05:56 intensity: (2:24 @0) + (23:06 @1) + (13:17 @2) + (11:23 @3) + (15:46 @4) 11.98 km (5:30 / km) +187m 5:06 / km
ahr:169 max:203

5 x 5' with 1.5' rest mostly uphill.

Strength 17:00 [0]

Thursday Sep 5 #

8 PM

Running 38:07 intensity: (38 @0) + (19:54 @1) + (16:16 @2) + (1:19 @3) 5.52 km (6:54 / km) +220m 5:45 / km
ahr:156 max:176

Strength 3:00 [0]

Wednesday Sep 4 #

8 AM

Orienteering 46:06 intensity: (2:23 @0) + (6:40 @1) + (28:18 @2) + (8:45 @3) 6.08 km (7:35 / km) +11m 7:31 / km
ahr:162 max:189

O-morgen #144 sprint ala Nordberg:

Running 14:15 intensity: (12 @0) + (14:02 @1) + (1 @3) 2.4 km (5:56 / km) +11m 5:49 / km
ahr:144 max:153

Strength 5:00 [0]

Streching 5:00 [0]

8 PM

Streching 5:00 [0]

Tuesday Sep 3 #

6 PM

Orienteering 1:25:12 intensity: (1:17:45 @1) + (4:40 @2) + (2:47 @3) 7.76 km (10:59 / km) +223m 9:36 / km
ahr:136 max:169 21c

7-70 training:

Running 10:00 [1] 1.9 km (5:16 / km)

Monday Sep 2 #

5 PM

Elliptical long 45:00 intensity: (43:26 @1) + (1:34 @3)
ahr:134 max:149

Strength 22:00 [0]

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