Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Sep 30, 2013:

activity	#	time	miles	km	+m
Orienteering	18	15:02:43	17.1	27.52	1000
Running	19	10:09:50	2.61	4.2	100
Biking	4	2:55:00
Roller Ski	2	1:27:00
aqua jogging	1	1:00:00
Strength	3	50:00
Streching	3	20:00
Total	28	31:44:33	19.71	31.72	1100
[1-5]	28	30:34:33

3:10

0:00

» now

Monday Sep 30, 2013 #

6 PM

Running warm up/down 25:00 [1]

Streching 5:00 [0]
(injured)

Sunday Sep 29, 2013 #

12 PM

Running warm up/down 30:00 [1]

Orienteering race 47:05 [4] 5.6 km (8:24 / km) +180m 7:15 / km
(injured)

Oberwiler OL - ran in the H AK category to run against Beat

Saturday Sep 28, 2013 #

3 PM

Running long 33:00 [1]

Roller Ski long 27:00 [1]

Streching 10:00 [0]
(injured)

Thursday Sep 26, 2013 #

6 PM

Biking long 1:00:00 [1]

Strength 15:00 [0]
(injured)

Wednesday Sep 25, 2013 #

6 PM

Roller Ski long 1:00:00 [1]
(injured)

Tuesday Sep 24, 2013 #

8 AM

Biking warm up/down 30:00 [1]

Running warm up/down 30:00 [1]

Running race 16:50 [5] 4.2 km (4:00 / km) +100m 3:35 / km
(injured)

NLZ-testrunde - 14 sec faster than in the end of June and a little tired from the races in the weekend. Wished to be faster, but I guess it is ok

Monday Sep 23, 2013 #

6 PM

Biking warm up/down 10:00 [1]

Strength 20:00 [0]

Streching 5:00 [0]
(injured)

Sunday Sep 22, 2013 #

12 PM

Running warm up/down 35:00 [1]

Orienteering race 41:05 [4] 4.6 km (8:56 / km) +180m 7:28 / km
(injured)

Middle distance swiss champs. A horrible race - stressed, forgot to have a plan, forgot to look at the compass = many mistakes! Second half was better than first half, but except from a couole of legs which was ok, the rest was quite shitty. Need to get back to basic - first have full control, then run.

Saturday Sep 21, 2013 #

1 PM

Running warm up/down 30:00 [1]

Orienteering race 31:00 [4]
(injured)

Emmenthaler OL - mostly an ok race but forgot the compass now and then and lost time.

Friday Sep 20, 2013 #

9 AM

aqua jogging long 1:00:00 [1]
(injured)

With Bettina at Hirschengraben

Thursday Sep 19, 2013 #

6 PM

Running warm up/down 40:00 [1]

Orienteering race 18:00 [4]
(injured)

Sprint training in Thun. A bit many people and cars, and some closed streets. But a good training, with many stairs

Wednesday Sep 18, 2013 #

6 PM

Biking long 1:15:00 [1]
(injured)

Tuesday Sep 17, 2013 #

7 PM

Running long 45:00 [1]
(injured)

Strength 15:00 [0]

Monday Sep 16, 2013 #

Note
(rest day)

Sunday Sep 15, 2013 #

2 PM

Running warm up/down 25:00 [1]

Orienteering race 47:00 [4] 5.4 km (8:42 / km) +120m 7:50 / km
(injured)

NM relay, last leg. Ok performance, picked some teams, and was 5 min slower than Heidi Bagstevold (best leg time) with ca 3 min mistakes.

Saturday Sep 14, 2013 #

12 PM

Running warm up/down 30:00 [1]

Orienteering race 40:00 [4]
(injured)

NM middle distance final. Made one big mistake to the 5th control (2min) and two small ones (2x30sek), the rest was ok technically. Therefore disappointed to see that I was 5 min behind the winner A.M. Hausken Nordberg. Analysis showed that I was too slow technically, technical confidence was missing, and I therefore ran to slowly. 12th spot

Friday Sep 13, 2013 #

2 PM

Running warm up/down 30:00 [1]

Orienteering race 23:07 [4] 3.12 km (7:25 / km) +110m 6:18 / km
(injured)

NM middle distance qualification. Good race and 2nd spot in heat 1, 12 sec behind Mari Fasting

Thursday Sep 12, 2013 #

1 PM

Running warm up/down 25:00 [1]

Orienteering race 1:23:26 [4] 8.8 km (9:29 / km) +410m 7:41 / km
(injured)

NM long dostance. Ok start, but take tomuch hight to the 5th control and loose 2 min on that, and get tired the second half. 8th spot 11 min behind Mari Fasting.

Tuesday Sep 10, 2013 #

10 AM

Running warm up/down 40:00 [1]

Running intervals 20:00 [4]
(injured)

5 x 3 min with 1 min breaks

Monday Sep 9, 2013 #

Note
(rest day)

Sunday Sep 8, 2013 #

9 AM

Orienteering long 1:15:00 [1]
(injured)

Technical training

Saturday Sep 7, 2013 #

10 AM

Running warm up/down 30:00 [1]

Orienteering race 59:00 [3]
(injured)

Middle distance training race ( a bit long courses), ok start but with a lot of hesitation, and a bad middle and last part with mistakes, even more hesitations and not beliving in myself.

Friday Sep 6, 2013 #

10 AM

Orienteering long 1:10:00 [1]
(injured)

Technical training in the neighbour terrain of WOC 14 middle distance

1 PM

Orienteering long 1:00:00 [1]

Technical training in the neighbour terrain of WOC 14 middle distance

Thursday Sep 5, 2013 #

10 AM

Orienteering long 15:00 [1]

Orienteering long 15:00 [2]

Orienteering long 26:00 [3]
(injured)

sprint training in Venice.

Wednesday Sep 4, 2013 #

9 AM

Running warm up/down 5:00 [1]

Orienteering long 57:00 [1]

O-technical traning

3 PM

Running warm up/down 35:00 [1]

Orienteering intervals 20:00 [4]
(injured)

Sprint relay (one mand and one woman in each team, and two legs per runner), ran 2nd and 4th leg. Made some stupid mistake at the end of the last leg, and got past by one team, but since two teams got disqualified we got a 2nd instead of a 4th spot.

Tuesday Sep 3, 2013 #

10 AM

Running warm up/down 5:00 [1]

Orienteering long 1:05:00 [1]

Technical slope training

3 PM

Running warm up/down 40:00 [1]

Orienteering warm up/down 20:00 [2]

Orienteering race 1:00:00 [4]
(injured)

Long distance training race. Made one big and one small mistake, but still managed the 2nd spot (but 8min behind), Mari Fasting won, after having the fastest legs.

Monday Sep 2, 2013 #

Note

Travelling to Italy

Sunday Sep 1, 2013 #

12 PM

Running warm up/down 40:00 [1]

Orienteering race 30:00 [4]
(injured)

KM-stafett (regional champs in relay) in mixed-team with Raumar and SAIK. Ran the first leg. Ok start, but made one mistake of approx. 1min, and never managed to catch up with leading Halden (Ida Mari), so changed over in 2nd spot, ca 1:30 min behind.

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