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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running8 4:43:38 19.47(14:34) 31.33(9:03) 205
  Sprint orienteering10 3:48:00 22.93(9:57) 36.9(6:11) 531
  Biking3 2:12:14
  Streching7 1:50:00
  Strength3 1:10:00
  Total18 13:43:52 42.39 68.22 736
  [1-5]14 9:58:36

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MoTuWeThFrSaSu

Sunday Jan 19 #

8 AM

Sprint orienteering 53:48 intensity: (32 @0) + (9:28 @1) + (13:13 @2) + (29:50 @3) + (21 @4) + (24 @5) 7.26 km (7:24 / km)
ahr:157 max:190

Micro sprint in Aarau Telli:

Saturday Jan 18 #

9 AM

Biking 1:06:00 [1]
ahr:110 max:130

Strength 15:00 [0]

4 PM

Sprint orienteering 37:58 intensity: (29 @0) + (25:54 @1) + (8:49 @2) + (2:46 @3) 5.83 km (6:30 / km) +51m 6:14 / km
ahr:155 max:169

9 PM

Streching 20:00 [0]

Friday Jan 17 #

8 AM

Running warm up/down 39:58 intensity: (9:18 @0) + (19:43 @1) + (8:13 @2) + (2:44 @3) 4.11 km (9:44 / km)
ahr:157 max:209

Sprint orienteering tempo 11:37 intensity: (2:32 @3) + (8:07 @4) + (58 @5) 2.3 km (5:03 / km) +35m 4:42 / km

11 AM

Running warm up/down 35:26 intensity: (6:55 @0) + (11:48 @1) + (13:55 @2) + (2:48 @3) 3.71 km (9:33 / km)
ahr:160 max:215

Sprint orienteering tempo 8:02 intensity: (46 @3) + (4:26 @4) + (2:50 @5) 1.8 km (4:28 / km)

2 PM

Running warm up/down 33:26 intensity: (4:04 @0) + (11:12 @1) + (15:09 @2) + (3:01 @3) 3.7 km (9:02 / km)
ahr:163 max:212

Sprint orienteering tempo 7:50 intensity: (53 @3) + (3:36 @4) + (3:21 @5) 1.5 km (5:13 / km) +65m 4:18 / km

Knockout sprint semi in Aarau:

3 PM

Running warm up/down 34:36 intensity: (8:31 @0) + (13:48 @1) + (10:48 @2) + (1:29 @3) 3.4 km (10:11 / km)
ahr:157 max:208

Sprint orienteering tempo 8:46 intensity: (1:04 @3) + (7:29 @4) + (13 @5) 1.7 km (5:09 / km) +45m 4:33 / km

Knockout sprint finale in Aarau:

9 PM

Streching 20:00 [0]

Thursday Jan 16 #

9 AM

Running 31:42 intensity: (2:27 @0) + (29:15 @1) 4.51 km (7:02 / km) +64m 6:34 / km
ahr:150 max:172

Sprint orienteering 21:42 intensity: (11:42 @1) + (8:00 @2) + (2:00 @3) 3.2 km (6:47 / km) +50m 6:17 / km

Sprint in Lugano (easy pace):

9 PM

Streching 20:00 [0]

Wednesday Jan 15 #

9 AM

Running warm up/down 50:25 intensity: (10:00 @0) + (28:11 @1) + (10:14 @2) + (2:00 @3) 5.6 km (9:00 / km) +85m 8:22 / km
ahr:159 max:211

Sprint orienteering intervals 32:13 intensity: (5:29 @3) + (24:31 @4) + (2:13 @5) 6.6 km (4:53 / km) +110m 4:30 / km

Sprint relay traiining with a prologue with masstart, and the relay with two legs each. Woman leg 1 and 3, men leg 2 and 4. Fun training :)

3 PM

Biking 45:00 [1]
ahr:117 max:127

Streching 15:00 [0]

Tuesday Jan 14 #

9 AM

Sprint orienteering 34:34 intensity: (13:27 @2) + (21:06 @3) + (1 @4) 4.7 km (7:21 / km) +175m 6:12 / km
ahr:154 max:195

Running warm up/down 34:00 intensity: (18:00 @0) + (12:00 @1) + (4:00 @2) 2.3 km (14:47 / km) +50m 13:20 / km

4 PM

Biking 11:14 [1]
ahr:110 max:125

Biking 10:00 [1]
ahr:122 max:135

Strength 35:00 [0]

9 PM

Streching 15:00 [0]

Monday Jan 13 #

4 PM

Running 24:05 intensity: (7:43 @1) + (16:22 @2) 4.0 km (6:01 / km) +6m 5:59 / km
ahr:162 max:185

Sprint orienteering 11:30 intensity: (8:08 @2) + (3:22 @3) 2.0 km (5:45 / km)

Strength 20:00 [0]

Streching 5:00 [0]

Easy run, and a short park sprint in Lugano
9 PM

Streching 15:00 [3]

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