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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Oct 13:

activity # timemileskm+m
  Running7 5:54:17 32.67(10:51) 52.58(6:44) 404
  Orienteering3 1:59:48 11.25(10:39) 18.11(6:37) 18334c
  Strength2 55:00
  Biking1 15:00
  Streching2 10:00
  Total9 9:14:05 43.92 70.69 58634c
  [1-5]8 7:44:55

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MoTuWeThFrSaSu

Sunday Oct 13 #

9 AM

Orienteering 39:48 intensity: (3:50 @1) + (29:10 @2) + (6:48 @3) 5.43 km (7:20 / km) +60m 6:57 / km
ahr:167 max:188 19c

25-mannamedeln:

GPS

Running warm up/down 22:02 intensity: (5:00 @0) + (17:02 @1) 3.0 km (7:21 / km)

Saturday Oct 12 #

9 AM

Orienteering race 35:53 intensity: (3:39 @3) + (32:14 @4) 6.6 km (5:26 / km) +60m 5:12 / km
ahr:195 max:206 15c

25-manna 2.etp. 2nd place with Nydalens!

GPS

Running warm up/down 41:32 intensity: (5:00 @0) + (30:00 @1) + (3:03 @2) + (3:29 @3) 4.0 km (10:23 / km)

Friday Oct 11 #

10 AM

Running (Indoor) 45:02 intensity: (22 @0) + (27:59 @1) + (13:46 @2) + (2:55 @3) 7.6 km (5:56 / km)
ahr:155 max:168

Thursday Oct 10 #

8 AM

Strength 20:00 [0]

Streching 5:00 [0]

4 PM

Running intervals 1:14:28 intensity: (1:03 @0) + (35:00 @1) + (22:18 @2) + (4:07 @3) + (10:00 @4) + (2:00 @5) 11.98 km (6:13 / km) +44m 6:06 / km
ahr:161 max:185

3x (200m + 400m + 600m + 400m with 2' rest) with 5' series rest

Wednesday Oct 9 #

8 AM

Orienteering 44:07 intensity: (4:41 @0) + (10:48 @1) + (21:35 @2) + (7:03 @3) 6.08 km (7:16 / km) +63m 6:54 / km
ahr:160 max:191

O-morgen sprint

Biking warm up/down 15:00 [1]

6 PM

Running (Indoor) 50:09 intensity: (41 @0) + (19:02 @1) + (28:19 @2) + (2:07 @3) 8.3 km (6:03 / km)
ahr:159 max:175

Tuesday Oct 8 #

7 PM

Running 33:06 intensity: (20 @0) + (31:15 @1) + (46 @2) + (45 @3) 5.26 km (6:18 / km) +51m 6:00 / km
ahr:149 max:162

Strength 35:00 [0]

Streching 5:00 [0]

Monday Oct 7 #

6 PM

Running intervals 1:27:58 intensity: (7:03 @0) + (35:45 @1) + (10:03 @2) + (10:58 @3) + (24:09 @4) 12.44 km (7:04 / km) +309m 6:17 / km
ahr:164 max:204

Hill intervals with NSK: 8x4' with 1.5' rest

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