Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Jun 30, 2012:

activity

time

miles

Running

18:56:00

Orienteering

10:51:18

9.01

14.5

20 /

22c

90%

aqua jogging

5:15:00

Biking

2:52:00

Strength

2:17:00

Agility/Speed

15:00

Streching

5:00

Total

40:31:18

9.01

14.5

20 /

22c

90%

[1-5]

37:54:18

2:25

0:00

» now

Friday Jun 29, 2012 #

11 AM

aqua jogging long 45:00 [1]

with bettina and sarina outside in "Freibad"

Thursday Jun 28, 2012 #

10 AM

Running warm up/down 1:00:00 [1]

Orienteering intervals 15:00 [3]

Orienteering intervals 15:00 [4]

4 times 1km sprint intervals. Ran the two first a bit slower, and then fast the two last ones. Ran good, but had some hesitations and smaller problems, but solved them quite fast. So all in all good

Wednesday Jun 27, 2012 #

12 PM

Running warm up/down 35:00 [1]

Orienteering race 44:20 [3]

Swiss selection race in long distance for WOC. Tried to run fast the first 10 controls, but my legs and my head was tired after yesterdays to sprint-trainings, so my speed was slow. Did an ok technical performance.

Orienteering long 25:00 [1]

Ran to control 11 and 17, and then back to the finish, together with Ida.

Tuesday Jun 26, 2012 #

10 AM

Running warm up/down 1:10:00 [1]

Orienteering race 25:20 [4] 3.0 km (8:27 / km)

Sprint in Lausanne - way to long sprint with 3k. Misunderstood the map to the 4th control and got lost in a metero station which wasn't on the map at all. Took me minuts to understand anything at all, it was to levels at the map, but three in the reality! The rest went good until I died physically in the end of the race and did some strange mistakes.

3 PM

Running warm up/down 15:00 [1]

Orienteering intervals 15:00 [2]

Orienteering intervals 20:00 [4]

Sprint- intervals in Geneva. Was tired after the morning sprint race, but managed to run ok fast the last two intervals when Wingstedt ran behind me.

Monday Jun 25, 2012 #

2 PM

Running warm up/down 45:00 [1]

Orienteering long 19:36 [3]

Sprint in Nyon. Ran good!

Sunday Jun 24, 2012 #

9 AM

Running long 20:00 [1]

1 PM

Running warm up/down 50:00 [1]

Orienteering race 15:54 [4]

7th at the world cup sprint in St. Gallen, Switzerland, Best worldcup performance so far :)

Saturday Jun 23, 2012 #

9 AM

Running long 25:00 [1]

morning run

2 PM

Running warm up/down 45:00 [1]

Orienteering race 44:23 [4]

13th at the middle distance world cup in Switzerland. Good race, but some smaller mistakes and some non-optimal routes. Satiesfied with my 13th position

Friday Jun 22, 2012 #

11 AM

Orienteering long 47:00 [1]

Running intervals 9:00 [4]

Running warm up/down 5:00 [1]

Model Event in Switzerland

Thursday Jun 21, 2012 #

2 PM

Running warm up/down 10:00 [1]

Orienteering long 20:00 [1]

Sprint in Romannshorn

3 PM

Orienteering long 25:00 [1]

Orienteering training in similar terrain as the world cup

Running warm up/down 5:00 [1]

Wednesday Jun 20, 2012 #

10 AM

Running long 45:00 [1]

Ran with Lene on her warm-up for an interval session, and then I ran back home.

Tuesday Jun 19, 2012 #

10 AM

Running warm up/down 50:00 [1]

Running intervals 30:00 [4]

3 times 1000m + 3 times 600m + 3 times 200m with 1.5min breaks, together with Mari. Ran on:

1000m: 3:32min, 3:32min, 3:41min
600m 2:14min, 2:12min, 2:12min
200m 0:37min, 0:37min, 0:33min

Still a bit tired after Venla-relay on saturday, so had to fight with my self the whole interval to not slow down.

3 PM

aqua jogging long 45:00 [1]

Monday Jun 18, 2012 #

2 PM

Running long 1:00:00 [1]

Strength 35:00 [0]

with Mari and Lene

Sunday Jun 17, 2012 #

2 PM

Biking long 1:22:00 [1]

Biking in Forst and to Neuenegg and back home. Quite tired after yesterdays race.

Saturday Jun 16, 2012 #

4 PM

Running warm up/down 50:00 [1]

Orienteering race 55:37 [4]

Venla 4th leg. I was sent out in position 6, after strong running of the three other SAIK-girls, and this meant that I had Hausken, Dambe, Alm, Eliasson and Haajanen infront og me and runners as Jansson and Niggli hunting me from behind. Already at the start point Jansson catched up with me, and I thought she would just pass. I anyway tried to follow her speed a little, and fast realized it was no problem to follow and I could at the same time keep the control myself. So mixing between being in front and controlling from behind, I and Jansson catched up with Haajanen and past Eliasson without seeing her. Now we were three runners together, changing between who is in front, and I decided to be passive at the long legs and let them decide the routechoices. This resulted in some not optimal routechoices but I thought I should for once not try to do something smart and instead be in the groupe. A good decision! Just before the last drinking control, we had different forking, and I made a small mistake costing me 30 sec. Haajanen who had the same forking as me did the same, so Jansson got a gap of 30 seconds. Haajanen tried to close the gap by sprinting, while I realized I was not able to start the sprint 2km before the finnish so I took time to drink on the drinking control, and already the next uphill I catched up with Haajanen again. Also she was too tired to start the sprint that early. Ran different than Haajanen to the next control, and got a little gap at the same time as I saw Jansson infront of me again. Motivated, I chose the opposite routechoice of Jansson, and catched up with her again at the third last control. Jansson ran away first and I some meters behind, but I realized fast that she looked tired and that my speed was higher. So I past her and she didn't answer, so I got a small gap, and made no mistakes to the second last and the last control. Sprinted with my tired legs always really scared that she would come, but she didn't and I could finnish for SAIK in 4th spot! So nice!

Friday Jun 15, 2012 #

5 PM

Running long 52:00 [1]

Running with Sävedalens AIK's girls and guys in the central park of Helsinki.

Running intervals 8:00 [4]

3 times 2 min with 1 min breaks - together with Amilia.

Thursday Jun 14, 2012 #

5 PM

Running long 40:00 [1]

Jogging with Lene in the central park of Helsinki. Close to the olympic stadium

Wednesday Jun 13, 2012 #

6 PM

Orienteering long 1:00:00 [1]

Abends-OL in Bern. Took it as a long jogg instead of a competition.

Tuesday Jun 12, 2012 #

9 AM

Running warm up/down 30:00 [1]

Running intervals 28:00 [4]

7 times 3 min uphill with 1 min breaks. Still a little heavy legs after the speed training on saturday

4 PM

aqua jogging long 1:00:00 [1]

Strength 25:00 [0]

Monday Jun 11, 2012 #

8 AM

aqua jogging long 45:00 [1]

5 PM

Running long 50:00 [1]

With Lene in Könizbergwald

Sunday Jun 10, 2012 #

10 AM

Running warm up/down 40:00 [1]

Orienteering race 13:44 [4] *** 2.3 km (5:58 / km) +50m 5:23 / km
spiked:20/22c

Sprint in Bülach (north of Zürich), heavy legs from yesterdays speed-training, but except of that ok. Did one really bad routechoice and missed one control with some seconds. Beaten with quite much.

6 PM

Biking long 30:00 [1]

Saturday Jun 9, 2012 #

11 AM

Orienteering long 1:08:00 [1]

5 PM

Running warm up/down 30:00 [1]

Agility/Speed 15:00 [0]

10 times 40meters sprint

Strength 25:00 [0]

Friday Jun 8, 2012 #

1 PM

Running warm up/down 32:00 [1]

Running intervals 29:00 [4]

10 times 2 min with 1 min breaks

Thursday Jun 7, 2012 #

10 AM

Running long 28:00 [1]

Strength 32:00 [0]

5 PM

aqua jogging long 1:00:00 [1]

Wednesday Jun 6, 2012 #

6 PM

Running warm up/down 15:00 [1]

Orienteering long 38:00 [3]

"Abend OL" - ran the first 15 controls fast, but did not push.

Orienteering warm up/down 18:00 [1]

Tuesday Jun 5, 2012 #

8 AM

aqua jogging long 1:00:00 [1]

Monday Jun 4, 2012 #

10 AM

Biking long 35:00 [1]

Strength 20:00 [0]

Streching 5:00 [0]

Sunday Jun 3, 2012 #

1 PM

Running warm up/down 35:00 [1]

Orienteering race 38:23 [4] 4.6 km (8:21 / km)

WOC test in middle distance, ran ok mostly but made a big mistake to the 5th control (2:30min lost) and again 1min on the 8th control. That is way to much in a middle distance, and I was in the end number 8, 2:40min behind the winner Heidi Bagstevold

Saturday Jun 2, 2012 #

11 AM

Running warm up/down 45:00 [1]

Orienteering race 13:51 [4] 2.3 km (6:01 / km)

NM-sprint qualification. Ran technically quite controlled, and had only one hesitation to one control. Maybe some of the route choices were not the best, but it was more than good enough for the final with a 3rd position, 25 sec behind the winner of heat 1.

5 PM

Running warm up/down 45:00 [1]

Orienteering race 14:10 [4] 2.3 km (6:10 / km)

NM-sprint finale: difficult start, and I had to invest some time to get the overview. Chose to go right on the big road, a smart move, and lost only small seconds to the best split. Still difficult, so I had to read a lot of map and stop many times to know where I was and where I was going next. So eventhough I lost some seconds in this part until the 4th control, I made no mistakes. To the 5th control I made my first mistake (around 10 sec), and from here on I ran much better. Made a bad routechoice to the control before the arena, and a mistake at the spectator control (nothing big, again two times some seconds). I now had the back of Tone Wigemyr who started 1 minute before me, but I continued to focus on myself and what was on my map. Made no more mistakes and almost no hesitations, so a good finnish, and in the end the silver medal! Satiesfied!

Friday Jun 1, 2012 #

2 PM

Biking long 25:00 [1]

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