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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Oct 27:

activity # timemileskm+m
  Orienteering6 3:56:37 19.26(12:17) 31.0(7:38) 42021c
  Running6 2:58:07 13.58 21.85 32
  Total9 6:54:44 32.84 52.85 45221c
  [1-5]9 6:17:57

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MoTuWeThFrSaSu

Sunday Oct 27 #

3 AM

Running 14:24 intensity: (1:00 @0) + (13:14 @1) + (10 @3) 2.4 km (6:00 / km)
ahr:138 max:155

7 AM

Orienteering 13:40 intensity: (1:45 @3) + (6:20 @4) + (5:35 @5) 3.28 km (4:10 / km) +42m 3:55 / km
ahr:150 max:212

WCup China Sprint Relay - 1st leg, changed over as 4th (8th best leg time overall). My team with Audun, Emil and Ingeborg got 10th in the end after solid running all the way:

Running warm up/down 40:28 intensity: (5:00 @0) + (21:34 @1) + (11:34 @2) + (2:20 @3) 3.8 km (10:39 / km)

Saturday Oct 26 #

2 AM

Running 19:49 intensity: (44 @0) + (18:54 @1) + (11 @3) 3.24 km (6:07 / km) +17m 5:57 / km
ahr:146 max:159

7 AM

Orienteering 1:27:53 intensity: (5:00 @0) + (18:43 @1) + (28:47 @2) + (22:51 @3) + (12:32 @4) 10.01 km (8:47 / km) +232m 7:52 / km
ahr:167 max:205 21c

WCup China Middle Distance.

Friday Oct 25 #

4 AM

Orienteering 13:43 intensity: (3:38 @1) + (8:15 @2) + (1:50 @3) 1.35 km (10:08 / km) +110m 7:13 / km
ahr:141 max:178

Sprint model event:

Running warm up/down 24:00 [1] 4.4 km (5:27 / km)

Thursday Oct 24 #

4 AM

Orienteering intervals 43:05 intensity: (6:00 @1) + (14:45 @2) + (7:23 @3) + (13:41 @4) + (1:16 @5) 6.0 km (7:11 / km)
ahr:157 max:210

Sprint intervals:

Running warm up/down 33:37 intensity: (10:00 @0) + (23:37 @1)

Wednesday Oct 23 #

10 AM

Orienteering 32:33 intensity: (31 @0) + (19:15 @1) + (11:21 @2) + (1:26 @3) 4.91 km (6:38 / km) +24m 6:28 / km
ahr:156 max:176

Sprint training at easy pace. Tricky and fun city. Not issom.

1 PM

Orienteering 45:43 intensity: (12:58 @0) + (23:46 @1) + (6:53 @2) + (2:06 @3) 5.45 km (8:24 / km) +13m 8:18 / km
ahr:137 max:173

Sprint training #2 in another part of the same city. Troubles with a dog this time (or did not want to risk running past a lose dog who did react when I came into that street). Else the same kind of fun as this morning.

Tuesday Oct 22 #

10 AM

Running 45:49 intensity: (1:34 @0) + (22:47 @1) + (18:34 @2) + (2:54 @3) 8.01 km (5:43 / km) +15m 5:40 / km
ahr:157 max:175

Arrived in Guangzhou in China this morning. A bit of a jetlag, so only easy running from the hotel just north of the middle distance embargo.

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