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Training Log Archive: silje

In the 7 days ending Mar 22:

activity # timemileskm+m
  Running6 6:58:51 37.61(11:08) 60.53(6:55) 1509
  Biking2 1:41:01
  Orienteering2 1:35:47 5.65(16:56) 9.1(10:32) 268
  Hiking1 1:00:00
  Strength1 15:00
  Total9 11:30:39 43.26 69.63 1777
  [1-5]9 9:47:09

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MoTuWeThFrSaSu

Sunday Mar 22 #

2 PM

Biking 1:26:01 [1]
(injured)

Saturday Mar 21 #

1 PM

Running long 2:34:02 intensity: (30:08 @0) + (1:48:52 @1) + (8:52 @2) + (6:10 @3) 16.64 km (9:16 / km) +574m 7:54 / km
ahr:138 max:167 (injured)

Small paths with some snow and ice in the shadow slopes in Østmarka with Beat.

Friday Mar 20 #

9 AM

Hiking 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Putting out 'stolper' to Stolpejakten at Bygdøy with Beat.
4 PM

Orienteering 1:05:18 intensity: (40:30 @1) + (20:04 @2) + (4:44 @3) 6.0 km (10:53 / km) +166m 9:34 / km
ahr:145 max:170

Corridor as warmup:




Langsetløkkasprint:


Running 36:00 intensity: (8:00 @0) + (28:00 @1) 6.86 km (5:15 / km) +100m 4:53 / km

Running to Langsetløkka and back.

Thursday Mar 19 #

10 AM

Biking 15:00 [1]

To the post office and back
5 PM

Running 1:16:29 intensity: (7:47 @0) + (34:20 @1) + (9:51 @2) + (19:00 @3) + (5:31 @4) 13.28 km (5:45 / km) +382m 5:02 / km
ahr:160 max:200

6x4' hill intervals with 1.5' rest up to Grefsenkollen with Beat.

Wednesday Mar 18 #

4 PM

Orienteering 30:29 intensity: (27:00 @2) + (3:29 @3) 3.1 km (9:50 / km) +102m 8:26 / km
ahr:159 max:182

Båntjernsprint:


Strength 15:00 [0]

Running warm up/down 20:12 [1] 3.1 km (6:31 / km) +80m 5:46 / km

Tuesday Mar 17 #

2 PM

Running 1:07:36 intensity: (2:13 @0) + (38:40 @1) + (23:06 @2) + (3:37 @3) 9.14 km (7:24 / km) +274m 6:26 / km
ahr:154 max:172

Barlindåsen with Beat

Monday Mar 16 #

4 PM

Running intervals 1:04:32 intensity: (10:22 @0) + (19:56 @1) + (12:44 @2) + (20:30 @3) + (1:00 @4) 11.5 km (5:37 / km) +100m 5:23 / km
ahr:158 max:197

3x10xdiagonal with 3' rest

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