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Training Log Archive: silje

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Roller Ski6 6:26:00
  Orienteering6 6:00:00 5.59 9.0
  Skigang6 5:44:00
  Strength11 5:10:00
  XC-Skiing3 4:18:00
  Elliptical5 3:30:00
  Running6 2:47:00
  aqua jogging2 2:05:00
  Climbing1 1:00:00
  Streching5 25:00
  Biking2 25:00
  Hiking1 10:00
  Total38 38:00:00 5.59 9.0
  [1-5]31 31:25:00

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Saturday Nov 30, 2013 #

10 AM

XC-Skiing long (classic) 1:30:00 [1]

Running long 27:00 [1]
(injured)

Skiing and running in Kandersteg

Friday Nov 29, 2013 #

7 PM

Skigang warm up/down 15:00 [1]

Skigang intervals 15:00 [3]
(injured)

1x(8+6min), wanted to make two series but got a cramp in my lower leg in the beginning of the second series and had to end the training before half finished....

Thursday Nov 28, 2013 #

7 PM

Strength 30:00 [0]
(injured)

Wednesday Nov 27, 2013 #

6 PM

Orienteering long 40:00 [1]
(injured)

NLZ training close to Biel. Fun! No pain in hamstings!

Tuesday Nov 26, 2013 #

9 AM

Elliptical long 15:00 [1]

Elliptical long 30:00 [2]
(injured)

6 PM

Skigang warm up/down 30:00 [1]

Skigang intervals 30:00 [3]

2x(8+7min) up Gurten

Monday Nov 25, 2013 #

5 PM

Biking warm up/down 5:00 [1]

Strength 50:00 [0]

Streching 5:00 [0]
(injured)

Sunday Nov 24, 2013 #

12 PM

XC-Skiing long 45:00 [1]

XC-Skiing long (skating) 33:00 [2]
(injured)

In kandersteg

Saturday Nov 23, 2013 #

11 AM

XC-Skiing long (skating) 45:00 [1]

XC-Skiing long (skating) 45:00 [2]
(injured)

In Kandersteg mit Bee und Schuppi
5 PM

Hiking long 10:00 [1]

Running long 40:00 [1]

Friday Nov 22, 2013 #

9 PM

Elliptical warm up/down 30:00 [1]

Strength 25:00 [0]

Streching 5:00 [0]
(injured)

Thursday Nov 21, 2013 #

3 PM

Skigang warm up/down 35:00 [1]

Skigang intervals 30:00 [3]
(injured)

Stavgangsintervall (8+6min)x2

Streching 5:00 [0]

Wednesday Nov 20, 2013 #

6 PM

Orienteering long 30:00 [1]

Running long 10:00 [1]
(injured)

First running session in 2.5 weeks. Worked just fine :) No pain in hamstrings.

Tuesday Nov 19, 2013 #

4 PM

Note
(injured)

#4 radial Extracorporal Shock Wave Therapy rESWT of my hamstrings
5 PM

Skigang warm up/down 25:00 [1]

Skigang intervals 35:00 [3]
(injured)

(8+7min)x2 up to Gurten, taking Gurtenbahn down in the series break
7 PM

Strength 30:00 [0]

Monday Nov 18, 2013 #

6 PM

aqua jogging long 1:05:00 [1]
(injured)

with Bettina, Sarina and Tom

Sunday Nov 17, 2013 #

10 AM

Roller Ski long (skating) 1:16:00 [1]
(injured)

With Bettina
4 PM

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

Strength 20:00 [0]

Saturday Nov 16, 2013 #

10 AM

Roller Ski warm up/down (classic) 35:00 [1]

Roller Ski intervals 30:00 [4]
(injured)

6 x 4 min with 1.5min breaks, uphill

Friday Nov 15, 2013 #

9 AM

Elliptical long 1:00:00 [1]
(injured)

C • bra jobba.. 1
7 PM

Strength 20:00 [0]

Thursday Nov 14, 2013 #

4 PM

Note
(injured)

#3 radial Extracorporal Shock Wave Therapy rESWT of my hamstrings
5 PM

Roller Ski warm up/down 30:00 [1]

Roller Ski intervals (classic) 35:00 [4]
(injured)

8 x 3 min with 1 min breaks from Kehrsatz to Zimmerwald

Wednesday Nov 13, 2013 #

4 PM

Climbing 1:00:00 [0]
(injured)

Climbing inside in Schlieren Zürich. Fun! In total we were climbing 2.5 hrs
9 PM

Strength 20:00 [0]

Tuesday Nov 12, 2013 #

4 PM

Note
(injured)

#2 radial Extracorporal Shock Wave Therapy rESWT of my hamstrings
6 PM

Skigang warm up/down 35:00 [1]

Skigang intervals 32:00 [3]
(injured)

Stavgang intervals up Gurten. (8min +7.5min) x 2 where I went down with the Gurtenbahn between the series.

Monday Nov 11, 2013 #

9 AM

Elliptical long 45:00 [1]
(injured)

6 PM

Strength 30:00 [0]

Streching 5:00 [0]

Sunday Nov 10, 2013 #

4 PM

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

Roller Skiing around Bern Flughafen, Belp

Saturday Nov 9, 2013 #

10 AM

Roller Ski warm up/down 30:00 [1]

Roller Ski intervals (classic) 30:00 [4]

5x4 min + 1x6min intervals from Kehrsatz to Zimmerwald
5 PM

Strength 25:00 [0]
(injured)

Friday Nov 8, 2013 #

Note
(injured) (rest day)

4 PM

Note
(injured)

#1 radial Extracorporal Shock Wave Therapy rESWT of my hamstrings

Thursday Nov 7, 2013 #

9 AM

Elliptical warm up/down 30:00 [1]

Strength 30:00 [0]
(injured)

6 PM

aqua jogging long 1:00:00 [1]

Wednesday Nov 6, 2013 #

7 AM

Skigang warm up/down 40:00 [1]

Skigang intervals 22:00 [3]
(injured)

Skigang-intervals (walking with sticks up a steep hill). As a part of "get rid of my hamstrings-injury" I am taking a two week running break, and have to find alternative ways of doing my hard sessions. Seems like skigang is an ok solution to intensity 3 intervals

Tuesday Nov 5, 2013 #

10 AM

Biking warm up/down 20:00 [1]

Strength 30:00 [0]

Streching 5:00 [0]
(injured)

At ASVZ Polyterasse. Started the strength training program for my hamstring to recover the injury.

Monday Nov 4, 2013 #

Note
(injured) (rest day)

Sunday Nov 3, 2013 #

9 AM

Running warm up/down 30:00 [1]

Orienteering race 1:25:00 [4] 9.0 km (9:27 / km)
(injured)

Long Distance training race with the national team through Lillomarka. Wet and heavy experience but nice course and terrain.

Saturday Nov 2, 2013 #

9 AM

Orienteering long 1:10:00 [1]

Orienteering intervals 20:00 [4]
(injured)

Long jogg on map together in teams, with 5 times short intervals

Friday Nov 1, 2013 #

9 AM

Running warm up/down 40:00 [1]

Orienteering race 50:00 [4]
(injured)

Middle distance training race in Maridalen Movatn.
5 PM

Running warm up/down 20:00 [1]

Orienteering long 1:05:00 [1]
(injured)

Bight orienterring with compass focus - only map inside the control circle nothing more

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