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Training Log Archive: silje

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running7 4:10:13 21.19(11:48) 34.11(7:20) 455
  Orienteering4 2:57:05 15.01(11:48) 24.16(7:20) 111060c
  Strength2 36:00
  Elliptical1 30:44
  Streching1 5:00
  Total8 8:19:02 36.21 58.27 156560c
  [1-5]8 7:10:35

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MoTuWeThFrSaSu

Sunday Sep 15 #

10 AM

Orienteering race 35:59 intensity: (6:41 @3) + (29:07 @4) + (11 @5) 5.06 km (7:07 / km) +300m 5:29 / km
ahr:197 max:205 13c

NM relay 2nd leg, 1st place with the team:

Running warm up/down 40:00 intensity: (5:00 @0) + (30:00 @1) + (5:00 @2) 5.0 km (8:00 / km) +50m 7:37 / km

Saturday Sep 14 #

1 PM

Orienteering race 33:36 intensity: (7:12 @3) + (23:11 @4) + (3:13 @5) 5.2 km (6:28 / km) +250m 5:13 / km
ahr:201 max:213 20c

NM middle distance, 2nd place:

Running warm up/down 43:24 intensity: (5:00 @0) + (30:28 @1) + (6:08 @2) + (1:48 @3) 4.24 km (10:14 / km) +10m 10:07 / km

Friday Sep 13 #

11 AM

Running 18:04 intensity: (3:38 @0) + (14:24 @1) + (2 @3) 2.64 km (6:51 / km) +3m 6:48 / km
ahr:133 max:156

3 PM

Orienteering race 21:58 intensity: (7:58 @3) + (14:00 @4) 3.03 km (7:15 / km) +175m 5:38 / km
ahr:195 max:205 13c

NM middle distance quali. 2nd place in my heat:


Running warm up/down 40:06 intensity: (5:00 @0) + (30:00 @1) + (3:42 @2) + (1:24 @3) 5.0 km (8:01 / km) +20m 7:52 / km

Thursday Sep 12 #

12 PM

Orienteering race 1:25:32 intensity: (47:15 @3) + (38:01 @4) + (16 @5) 10.87 km (7:52 / km) +385m 6:41 / km
ahr:192 max:208 14c

NM long distance. Not my day physically, 7th place:


Running warm up/down 27:30 intensity: (5:00 @0) + (20:00 @1) + (2:00 @2) + (30 @3) 3.1 km (8:52 / km) +70m 7:58 / km

Wednesday Sep 11 #

5 PM

Running 20:16 intensity: (1:31 @0) + (17:38 @1) + (45 @2) + (22 @3) 3.55 km (5:43 / km)
ahr:140 max:167

Strength 6:00 [0]

Streching 5:00 [0]

Tuesday Sep 10 #

5 PM

Running intervals 1:00:53 intensity: (2:18 @0) + (24:52 @1) + (12:15 @2) + (8:26 @3) + (13:02 @4) 10.58 km (5:45 / km) +302m 5:02 / km
ahr:166 max:206

6x3' with 1' rest up Grefsenkollen.

Monday Sep 9 #

5 PM

Elliptical 30:44 intensity: (30:36 @1) + (8 @3)
ahr:138 max:156

Strength 30:00 [0]

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