Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Nov 30, 2015:

activity

time

miles

Running

19:33:45

14.17

22.8

Orienteering

6:18:00

Biking

5:35:00

Strength

2:38:00

Laufschule

1:23:00

Agility/Speed

1:20:00

XC-Skiing

1:00:00

Streching

44:00

Mobility/Balance

40:00

Total

39:11:45

14.17

22.8

[1-5]

32:26:45

2:52

0:00

» now

Monday Nov 30, 2015 #

5 PM

Running warm up/down 25:00 [1]

Laufschule 15:00 [0]

Agility/Speed 17:00 [0]

Strength 25:00 [0]

Sunday Nov 29, 2015 #

11 AM

Running warm up/down 53:00 [1]

Running race 16:20 [5] 4.4 km (3:43 / km)

2nd place and new PB in Steinhölzlilauf kurzstrecke. Delia Sclabas won 23 sec faster than me, and Sabine Hauswirth was 3rd. I ran 3 sec faster than last year - not so much faster but at least faster :)

Saturday Nov 28, 2015 #

11 AM

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

In Kandersteg

Thursday Nov 26, 2015 #

6 PM

Running warm up/down 10:00 [1]

Agility/Speed 10:00 [0]

Strength 35:00 [0]

Laufschule 5:00 [0]

Wednesday Nov 25, 2015 #

6 PM

Running warm up/down 30:00 [1]

Orienteering long 30:00 [1]

Tuesday Nov 24, 2015 #

11 AM

Running long 40:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 25:00 [1]

Running intervals 20:00 [3]

Running intervals 20:00 [4]

4x10min with increasing speed/intensity, no rest. First 10' in 4:20 min/km, 2nd in 4:10min/km, 3rd in 4:00 min/km, and 4th in 3:50 min/km. Together with Sabine

Monday Nov 23, 2015 #

6 PM

Running warm up/down 25:00 [1]

Laufschule 13:00 [0]

Streching 2:00 [0]

Agility/Speed 15:00 [0]

Sunday Nov 22, 2015 #

11 AM

Running warm up/down 25 [1]

Laufschule 15:00 [0]

Streching 2:00 [0]

Running intervals 38:00 [4]

6x 2'20"/40" + 3 min rest + 10 x 90"/30" with Sarina and Judith

Saturday Nov 21, 2015 #

10 AM

Biking long 1:40:00 [1]

In the sun before the snow storn

Friday Nov 20, 2015 #

6 PM

Running long 45:00 [1]

Strength 20:00 [0]

Streching 10:00 [0]

Thursday Nov 19, 2015 #

Note
(rest day)

Wednesday Nov 18, 2015 #

10 AM

Running warm up/down 15:00 [1]

Orienteering long 50:00 [1]

at Skullerud

Tuesday Nov 17, 2015 #

9 AM

Running warm up/down 45:00 [1]

Orienteering intervals 55:00 [3]

Streching 5:00 [0]

4 x o-intervals of approx. 1.5 km each.

4 PM

Running warm up/down 10:00 [1]

Orienteering long 48:00 [1]

Night-o

Monday Nov 16, 2015 #

9 AM

Running warm up/down 15:00 [1]

Laufschule 10:00 [0]

Agility/Speed 15:00 [0]

Biking warm up/down 7:00 [1]

Mobility/Balance 40:00 [0]

Streching 10:00 [0]

4 PM

Biking long 50:00 [1]

Sunday Nov 15, 2015 #

9 AM

Running long 1:02:00 [1]

Running long 1:00:00 [2]

Long run with Gøril, Carl, Olav and Magne

4 PM

Running warm up/down 5:00 [1]

Orienteering long 45:00 [1]

Night-o from FOD-gården. Took it very easy

Saturday Nov 14, 2015 #

10 AM

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

Orienteering intervals 55:00 [3]

Laufschule 5:00 [0]

O technical test with 3 parts.

Friday Nov 13, 2015 #

5 PM

Running long 20:00 [1]

Orienteering long 20:00 [1]

Thursday Nov 12, 2015 #

6 PM

Running warm up/down 15:00 [1]

Agility/Speed 5:00 [0]

Strength 30:00 [0]

STB circuit

Wednesday Nov 11, 2015 #

12 PM

Biking long 1:33:00 [1]

Tuesday Nov 10, 2015 #

12 PM

Running long 40:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 40:00 [1]

Laufschule 5:00 [0]

Running intervals 36:00 [4]

3 x 2.7 km with 2 min breaks.

Monday Nov 9, 2015 #

Note
(rest day)

Sunday Nov 8, 2015 #

11 AM

Running warm up/down 23:00 [1]

Orienteering race 1:15:00 [4]

Swiss Champs. in Team Orienteering together with Sabine Hauswirth und Beatrice (trixle) Aeschlimann. 7th position.

After a good start from Trixle (1. and 2. control), I overtook the SI but did a BIG mistake to control nr 3 (didn't understand anything - and definitly ran to fast), did again a small mistake to control 4 due to the control flag lying on the ground (!), and on the street before control 5 I was suppose to meet Sabine and overgive the SI. She wasn't there (she was already gone, because I had used longer thans he expected). Had to continue 5th-7th control, hesitating a lot to control 6. Getting very tired. Trixle was were she should be taking the SI just after 7th. Then we all met at control 8th (here we had to be together). Then Sabine overtook the SI, and ran 9th and 10th good. Then Trixle was suppose to overtake the SI between 10th and 11th, but she thought she was too late and continued, so when Sabine came there she was already gone. Sabine had to run control 11-13 as well. At 13th we all meet again (here we also had to be together). Trixle overtook the SI and ran to control 14. I overtook the SI after 14th, but we waited for eachother on different places and lost time. I stressed to 15th loosing myself on the way loosing time and gave the SI to Sabine just before the 15th control. Sabine ran down towards the 16th where Trixle overtook the SI, I waited between 16th and 17th and overtook the SI from Trixle there. I then ran control 17th to 18th, where we all had to be together a last time. But unfortunatly I was faster than Trixle to get there, and we had to wait. Then I ran to the finnish with the SI.

Our speed was good, but we didn't manage to find eachother and lost A LOT of time on this (because one person had the SI for too long periodes), as well as a couple of control mistakes (most of them by me).