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Training Log Archive: silje

In the 7 days ending Aug 30:

activity # timemileskm+m
  Running7 4:43:05 28.36(9:59) 45.63(6:12) 557
  Biking2 54:18
  Orienteering1 47:51 3.44(13:54) 5.54(8:38) 250
  Laufschule1 5:30
  Streching1 5:00
  Strength1 5:00
  Total8 6:40:44 31.8 51.17 807
  [1-5]8 5:24:35

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MoTuWeThFrSaSu

Sunday Aug 30 #

10 AM

Orienteering 47:51 intensity: (3:00 @1) + (24:26 @2) + (20:25 @3) 5.54 km (8:38 / km) +250m 7:03 / km
ahr:154 max:191

8. Nationaler middle distance. Very wet with heavy rain and streams going over their borders. Struggled to find into the race and got lost to control 1 loosing more than 4min before finding it. After that better, but still not smooth. Just before the 7th we had to cross a stream which had grown large with a lot of water. I did not find any safe place to cross and after several minuts searching for a place to cross I decided to skip all controls on the other side.

Running warm up/down 43:46 intensity: (14:01 @0) + (29:45 @1) 4.79 km (9:08 / km) +54m 8:39 / km

Saturday Aug 29 #

7 PM

Running 19:13 intensity: (2:00 @0) + (14:37 @1) + (1:27 @2) + (1:09 @3) 3.28 km (5:51 / km) +64m 5:20 / km
ahr:134 max:167

Laufschule 5:30 [0]

Friday Aug 28 #

7 PM

Running 49:19 intensity: (41 @0) + (42:02 @1) + (5:01 @2) + (1:35 @3) 8.1 km (6:05 / km) +190m 5:27 / km
ahr:148 max:170

Thursday Aug 27 #

6 PM

Biking 46:48 intensity: (33:56 @0) + (11:56 @1) + (56 @3)
ahr:115 max:152

Rest. ride

Wednesday Aug 26 #

5 PM

Running warm up/down 20:09 intensity: (51 @0) + (13:41 @1) + (5:06 @2) + (31 @3) 2.98 km (6:45 / km) +56m 6:10 / km
ahr:145 max:169

Running intervals 29:17 intensity: (4:57 @1) + (2:04 @2) + (9:44 @3) + (12:32 @4) 5.92 km (4:57 / km)
ahr:183 max:206

4x6' 30" rest (lactate measurement) starting on 1kmh less than threshold pace then 0.5kmh less than threshold, followed by 2x on threshold before 0.5kmh increase for each 6'. I was also today not able to run long above threshold. And finish after 2' on 0.5kmh above threshold pace. All was run at 1% incline.

Biking 7:30 [1]

Tuesday Aug 25 #

11 AM

Running 37:17 intensity: (1:43 @0) + (33:01 @1) + (1:55 @2) + (38 @3) 6.82 km (5:28 / km) +30m 5:21 / km
ahr:148 max:168

Streching 5:00 [0]

7 PM

Running 21:29 intensity: (2:46 @0) + (17:52 @1) + (43 @2) + (8 @3) 3.27 km (6:34 / km) +46m 6:08 / km
ahr:142 max:166

Monday Aug 24 #

4 PM

Running 1:02:35 intensity: (4:41 @0) + (40:05 @1) + (7:38 @2) + (10:09 @3) + (2 @4) 10.46 km (5:59 / km) +119m 5:40 / km
ahr:153 max:195

Run with 12x diagonal and some running exercises.

Strength 5:00 [0]

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