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Training Log Archive: silje

In the 7 days ending Dec 9, 2018:

activity # timemileskm+m
  Running4 3:01:46 17.6(10:20) 28.33(6:25) 695
  Biking2 2:30:00
  Orienteering2 1:55:53 8.99(12:54) 14.46(8:01) 499
  Strength2 54:00
  Laufschule2 19:00 0.47 0.75
  Agility/Speed1 10:00 0.43(22:59) 0.7(14:17)
  Total8 8:50:39 27.49 44.24 1194
  [1-5]8 7:09:26
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Dec 9, 2018 #

1 PM

Running long 1:29:00 intensity: (57:00 @1) + (32:00 @2) 12.7 km (7:00 / km) +510m 5:50 / km

Long jog in the rain with Bee

Saturday Dec 8, 2018 #

Note
(rest day)

Friday Dec 7, 2018 #

2 PM

Orienteering intervals 54:02 intensity: (10:00 @0) + (19:41 @1) + (7:53 @2) + (5:18 @3) + (11:10 @4) 6.94 km (7:47 / km) +160m 6:59 / km
ahr:155 max:204 slept:8.0

RTT-rodeo #2 with 3x approx. 6min:

6 PM

Orienteering race 1:01:51 intensity: (11:25 @1) + (11:01 @2) + (35:07 @3) + (4:18 @4) 7.52 km (8:13 / km) +339m 6:43 / km
ahr:168 max:199

Bern By Night #2 short course:

C • Det var fine postkoder. Bra... 2

Thursday Dec 6, 2018 #

10 AM

Biking long 1:00:00 [1]

6 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Laufschule 9:00 [0]

Strength 34:00 [0]
slept:8.0

STB circuite

Wednesday Dec 5, 2018 #

12 PM

Running intervals 1:00:46 intensity: (8:13 @0) + (15:56 @1) + (20:47 @2) + (3:48 @3) + (10:33 @4) + (1:29 @5) 10.13 km (6:00 / km) +150m 5:35 / km
ahr:170 max:209 slept:8.5

5 times a hill of approx 3:30min (20m climb) with 2' rest jogging back down

Tuesday Dec 4, 2018 #

2 PM

Running warm up/down 20:00 intensity: (5:00 @1) + (15:00 @2) 3.5 km (5:43 / km) +35m 5:27 / km
ahr:149 max:176

Laufschule 10:00 [0] 0.75 km (13:20 / km)

Agility/Speed 10:00 [0] 0.7 km (14:17 / km)

Strength 20:00 [0]

Monday Dec 3, 2018 #

4 PM

Biking long 1:30:00 [1]

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