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Training Log Archive: silje

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running21 15:56:23 1.86 3.0
  Biking5 5:50:00 12.43 20.0
  Strength8 5:35:00
  Orienteering7 4:30:00
  aqua jogging5 4:25:00
  Soccer1 30:00
  Streching3 20:00
  Agility/Speed2 20:00
  Total34 37:26:23 14.29 23.0
  [1-5]30 30:41:23

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Friday Nov 30, 2012 #

3 PM

Running warm up/down 48:00 [1]

Biking warm up/down 10:00 [1]

Orienteering intervals 19:00 [4]

Sprint training with NLZ in Bern - good performance through the whole training today. Good feedbacks also compared to the others. It was one sprint course which was a little long, compared to a world cup sprint (at least for the girls, since the boys had the same course). Therefore we were told that we should stop at control nr 15 to get correct sprint time. There I had the time 13:59 min. After some minuts break, I did a restart, and ran from control 15 and the rest of the race. Had 4:44 min on this part. Meaning, my total time on the whole course was 18:43 min, but of course with a break.

Thursday Nov 29, 2012 #

10 AM

aqua jogging long 1:00:00 [1]

With Sarina, Bettina and Oskar in Weyerli
6 PM

Running warm up/down 1:05:00 [1]

Strength 25:00 [0]

Agility/Speed 10:00 [0]

Wednesday Nov 28, 2012 #

3 PM

Running warm up/down 20:00 [1]

Orienteering long 40:00 [1]

NLZ-training in Frienisberg - cold, rainy and almost too dark to read the map in the forest.

Tuesday Nov 27, 2012 #

12 PM

Running warm up/down 15:00 [1]

Running warm up/down 30:00 [2]

Running intervals 19:00 [4]

(1 + 2 +3) rounds of 600 m on "finnenbahn" with 1 min breaks inbetween and a pace of 10k cross competition, then 3 min break before (2 + 1)rounds faster. The soft ground was not only soft but also wet and slippery, so it was hard to start in the right pace. I therefore started too fast, and was not able to run much faster on the second part of the training. Anyway a good training!

Monday Nov 26, 2012 #

9 AM

Strength 50:00 [0]

Streching 5:00 [0]

5 PM

aqua jogging long 55:00 [1]

With Judith, Sarina, Bettina, Daniel, Stefan og Sabine

Sunday Nov 25, 2012 #

2 PM

Running warm up/down 26:00 [1]

Running intervals 28:00 [4]

4 times 5:30min hill intervals

Saturday Nov 24, 2012 #

12 PM

Biking long 1:40:00 [1]

Friday Nov 23, 2012 #

12 PM

Running warm up/down 33:00 [1]

Orienteering intervals 25:00 [4]

Prologue (individual start) + semi finale + finale together with Mari in Estavayer. Long time since my last sprint training, so was good to get a quality technical training again.
6 PM

Running long 58:00 [1]

Thursday Nov 22, 2012 #

8 AM

aqua jogging long 1:00:00 [1]

together with Sarina and Daniel in Weyerli
6 PM

Running warm up/down 55:00 [1]

Strength 30:00 [0]

Agility/Speed 10:00 [0]

Wednesday Nov 21, 2012 #

7 PM

Running long 35:00 [3]

Running with Jonas and Florian

Tuesday Nov 20, 2012 #

1 PM

Biking long 1:30:00 [1]

biked up to Zimmerwald and Ulmiz to see if I could find the sun above the thick fog. On my way it was so foggy that 10 m ahead was the maximum sight, and I almost lost the hope of getting above, but the very last meters of climb the fog disappaired and I got 5 minuts of sun before it was time to head down again...

Monday Nov 19, 2012 #

11 AM

Strength 1:00:00 [0]

With Lillian
5 PM

aqua jogging long 45:00 [1]

with Bettina and Lillian

Sunday Nov 18, 2012 #

1 PM

Running long 2:05:00 [2]

Running with Anina, Rahel, Ines, Sara, Seline and Judith from Sissach. A lot of climb and good views.

Saturday Nov 17, 2012 #

Note
(rest day)

Friday Nov 16, 2012 #

Running long 1:15:00 [1]

Running to Gurten to find the sun, the whole week was foggy, and at the moment I came to the top of Gurten the fog vanished and it was perfect blue sky and sun. Nice!

Thursday Nov 15, 2012 #

Note
(rest day)

Wednesday Nov 14, 2012 #

Note
(rest day)

Much better, can eat again

Tuesday Nov 13, 2012 #

Note
(sick)

Monday Nov 12, 2012 #

9 AM

Running warm up/down 13:00 [1]

Strength 50:00 [0]

4 PM

Biking long 1:30:00 [1]

The trip got a bit longer than planed, so it got quite dark in the end

Sunday Nov 11, 2012 #

12 PM

Orienteering long 1:25:00 [2]

Running warm up/down 10:00 [1]

Saturday Nov 10, 2012 #

11 AM

Running long 48:00 [1]

Jogging in Venezia with Øystein
2 PM

Running warm up/down 40:00 [1]

Orienteering race 12:00 [3]

Orienteering race 9:00 [4]

Park-O Venezia -> a lot of tourists made it challanging to run fast and to read the map, anyway fin, and I could take home the victory of the short woman category.

Thursday Nov 8, 2012 #

9 AM

Strength 45:00 [0]

Streching 10:00 [0]

3 PM

aqua jogging long 45:00 [1]

with Sarina and Daniel

Wednesday Nov 7, 2012 #

Note
(rest day)

Tuesday Nov 6, 2012 #

8 AM

Running warm up/down 20:00 [1]

Running intervals 25:00 [3]

1 time 6:30min, 2 times 8 min, and 1-1:30min breaks, all intervals were uphill

Monday Nov 5, 2012 #

8 AM

Biking long 1:00:00 [1] 20.0 km (3:00 / km)

Biking in the morning.

Sunday Nov 4, 2012 #

6 PM

Running warm up/down 18:00 [1]

Strength 45:00 [0]

Streching 5:00 [0]

Saturday Nov 3, 2012 #

1 PM

Running long 1:00:00 [1]

Running at home with my dad

Friday Nov 2, 2012 #

10 AM

Strength 30:00 [0]

Soccer 30:00 [0]

3 PM

Running warm up/down 20:00 [1]

Orienteering intervals 45:00 [1]

3 rounds without compass and on a maniuplated map - fun, but frustrating sometimes.
C • haha :) 3

Thursday Nov 1, 2012 #

10 AM

Running warm up/down 45:00 [1]

Running race 10:23 [5] 3.0 km (3:28 / km)

3000m at Bislett (indoor) - ran on 10:23 min, ok at this time of the year.
3 PM

Running warm up/down 15:00 [1]

Orienteering long 35:00 [1]

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