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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending May 3:

activity # timemileskm+m
  Running4 3:47:25 22.01(10:20) 35.42(6:25) 313
  Orienteering3 3:34:36 15.5(13:51) 24.94(8:36) 614
  Total6 7:22:01 37.51(11:47) 60.36(7:19) 926
  [1-5]6 6:29:07

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Sunday May 3 #

Note
(rest day)

Saturday May 2 #

10 PM

Orienteering 1:58:19 intensity: (5:23 @0) + (3:23 @1) + (43:53 @2) + (1:05:24 @3) + (16 @4) 14.88 km (7:57 / km) +412m 6:59 / km
ahr:175 max:196

Långa-coronanatten in masstart with Beat. 12km orienteering course ala Långanatten at tiomila. Three other groups with 3 runners each started with a small intervall on their 15km course.

Except for running while I normally would sleep it was really a nice evening/night run in moonlight with a map change and drinking station at Skjennungen, and a looong leg back towards Blanksjø. Especially the parts of the course in the beginning and the end were challenging with all the small paths in the dark, and some control points were a bit difficult without controls in the forest. However, I think Beat and I found most of the controls points correctly, except of control 1 where we ran past it a bit too high in the slope.

Thanks to Beat for organizing, the crew at the map change and drinking station, the other runners and those following us live via gps or burgunder TV.




Friday May 1 #

3 PM

Orienteering 29:32 intensity: (27:27 @3) + (2:05 @4) 3.66 km (8:04 / km) +101m 7:06 / km
ahr:154 max:198

Åklungsprint:

Running warm up/down 55:00 intensity: (5:00 @0) + (38:00 @1) + (12:00 @2) 6.65 km (8:16 / km) +150m 7:26 / km

Thursday Apr 30 #

4 PM

Running 31:29 intensity: (2:35 @0) + (12:08 @1) + (12:02 @2) + (4:44 @3) 4.72 km (6:40 / km) +6m 6:38 / km
ahr:155 max:194

Running tempo 10:44 intensity: (6 @1) + (4 @2) + (2:19 @3) + (6:10 @4) + (2:05 @5) 3.0 km (3:35 / km)
ahr:199 max:213

3000m at NIH with Beat, Mariann, Tone and Anne. Knew after the interval on tuesday that a 3:35min/km pace probably would be something I could keep for 3k so tried to start at that pace. Ran kind of even on this pace except the first 200m and last 400m:

Lap time | Sec +/- 3:35min/km
‐------------‐------------------------------------
00:42 -1
01:29 +3
01:26 +0
01:27 +1
01:27 +1
01:27 +1
01:26 +0
01:20 -6

Running 25:26 intensity: (1:00 @0) + (20:45 @1) + (2:35 @2) + (1:06 @3) 4.12 km (6:10 / km) +40m 5:53 / km
ahr:152 max:167

Wednesday Apr 29 #

4 PM

Orienteering 1:06:45 intensity: (20:21 @0) + (36:52 @1) + (7:12 @2) + (2:20 @3) 6.4 km (10:26 / km) +102m 9:40 / km
ahr:135 max:172

Control setting and some stolpejakt.

Tuesday Apr 28 #

5 PM

Running intervals 1:15:43 intensity: (12:42 @0) + (17:57 @1) + (20:00 @2) + (15:09 @3) + (9:55 @4) 12.67 km (5:59 / km) +52m 5:51 / km
ahr:160 max:203

Track intervals 3x4x400m/100m with 3.5' series rest. Tough for the legs, too long since last time (2.5month).

Monday Apr 27 #

7 PM

Running 29:03 intensity: (5:53 @0) + (21:15 @1) + (40 @2) + (1:15 @3) 4.25 km (6:50 / km) +66m 6:21 / km
ahr:140 max:162

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