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Training Log Archive: silje

In the 7 days ending Jul 26:

activity # timemileskm+m
  Running8 8:18:25 40.89(12:11) 65.8(7:34) 2096
  Roller Ski1 55:05
  Streching2 10:00
  Strength1 10:00
  Total9 9:33:30 40.89 65.8 2096
  [1-5]9 7:29:52

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Sunday Jul 26 #

1 PM

Roller Ski 55:05 intensity: (17:54 @0) + (36:08 @1) + (1:03 @2)
ahr:135 max:164

Roller ski classic in Bern direction Forst and back.

Streching 5:00 [0]

Saturday Jul 25 #

9 AM

Running long 2:15:44 intensity: (31:48 @0) + (1:11:26 @1) + (32:30 @2) 11.99 km (11:19 / km) +885m 8:16 / km
ahr:143 max:174

Ran from Gurnigel Wasserscheide to Oberstockensee with Thalia and Dominque.
12 PM

Running 23:34 intensity: (9:39 @0) + (11:23 @1) + (2:32 @2) 2.44 km (9:39 / km) +104m 7:58 / km
ahr:138 max:165

Down to the cable car after cheering for people running Stockhorn halbmarathon.

Friday Jul 24 #

2 PM

Running intervals 58:23 intensity: (12:17 @0) + (21:03 @1) + (6:47 @2) + (18:11 @3) + (5 @4) 10.66 km (5:29 / km) +34m 5:23 / km
ahr:157 max:195

I3 track intervals. Stiff legs from yesterdays downhills so no more speed in my legs than i3 today. Ran 800m+1200m+1600m+1200m+800m with 1.5' rest after the two shorter intervals and 2' after the longest. Heavy rain.

Thursday Jul 23 #

9 AM

Running 22:07 intensity: (48 @0) + (17:46 @1) + (3:33 @2) 3.79 km (5:51 / km) +37m 5:34 / km
ahr:150 max:175

Strength 10:00 [0]

Streching 5:00 [0]

3 PM

Running long 2:01:15 intensity: (17:25 @0) + (1:38:01 @1) + (5:49 @2) 15.65 km (7:45 / km) +784m 6:12 / km
ahr:144 max:172

Two towers with Beat. First Gurten then Ulmiz

Wednesday Jul 22 #

5 PM

Running 45:39 intensity: (4:02 @0) + (28:08 @1) + (3:19 @2) + (3:10 @3) + (3:00 @4) + (4:00 @5) 7.28 km (6:16 / km) +15m 6:12 / km
ahr:146 max:164

Lactate threshold test on the treadmill (1% incline) 3' at each pace 30" rest, 1.8kmh increase in pace for each 3'. Part of a study by swiss orienteering.

Tuesday Jul 21 #

12 PM

Running 46:41 intensity: (4:12 @0) + (42:22 @1) + (7 @3) 7.92 km (5:54 / km)
ahr:143 max:159

Short run in Nordkisa

Monday Jul 20 #

4 PM

Running 45:02 intensity: (5:33 @0) + (38:29 @1) + (7 @2) + (53 @3) 6.07 km (7:25 / km) +237m 6:12 / km
ahr:141 max:160

Short run over Grefsenkollen

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