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Training Log Archive: silje

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running6 6:16:16 31.48(11:57) 50.66(7:26) 763
  Strength2 1:00:00
  Biking2 55:14
  Sprint orienteering2 52:00 6.65(7:49) 10.7(4:52)
  Total7 9:03:30 38.13 61.36 763
  [1-5]7 7:24:18

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Running 1:37:22 intensity: (1:18 @0) + (1:10:43 @1) + (22:03 @2) + (3:18 @3) 12.8 km (7:36 / km) +331m 6:44 / km
ahr:151 max:170

Long run in Lillomarka mostly small paths

Saturday Jan 25 #

8 AM

Running 1:00:14 intensity: (7:28 @0) + (22:36 @1) + (25:19 @2) + (4:51 @3) 7.08 km (8:30 / km) +118m 7:51 / km
ahr:169 max:207

Sprint orienteering intervals 33:58 intensity: (6:33 @3) + (27:25 @4) 7.0 km (4:51 / km)



Sprint intervals with Bojan and Jon.
4 PM

Biking 45:09 [1]
ahr:108 max:124

Strength 15:00 [0]

Friday Jan 24 #

6 PM

Running 1:03:51 intensity: (1:40 @0) + (30:21 @1) + (29:00 @2) + (2:50 @3) 7.64 km (8:21 / km) +270m 7:06 / km
ahr:156 max:176

Wth Beat at Grefsenkollen

Thursday Jan 23 #

4 PM

Running intervals 1:22:18 intensity: (2:37 @0) + (10:10 @1) + (26:25 @2) + (15:31 @3) + (27:34 @4) + (1 @5) 13.84 km (5:57 / km)
ahr:179 max:207

8x2 rounds at Bislett with new start every 5:30min. Ran 4:04-4:07min the first 6, but hit the wall and the last two I had 4:20min.

Wednesday Jan 22 #

8 AM

Running warm up/down 1:01:29 intensity: (15:00 @0) + (27:30 @1) + (16:15 @2) + (2:44 @3) 7.3 km (8:25 / km) +44m 8:11 / km
ahr:150 max:202

Sprint orienteering intervals 18:02 intensity: (10:00 @3) + (8:02 @4) 3.7 km (4:52 / km)

Wang Sprint Tour #2 with masstart sprint first, and then chasing start:

Tuesday Jan 21 #

4 PM

Running 11:02 intensity: (1:04 @0) + (6:41 @1) + (2:33 @2) + (44 @3) 2.0 km (5:31 / km)
ahr:150 max:165

Biking 10:05 [0]
ahr:106 max:117

Strength 45:00 [0]

Monday Jan 20 #

Note
(rest day)

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