Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Oct 31, 2010:

activity

time

miles

Orienteering

21:45:17

52.95

85.21

135 /

230c

58%

Running

8:41:00

12.53

20.17

Roller Ski

1:20:00

11.18

(7:09)

18.0

(4:27)

Hiking

1:00:00

Strength

55:00

Streching

50:00

Agility/Speed

50:00

Total

35:21:17

76.66

123.38

135 /

230c

58%

[1-5]

32:46:17

averages - sleep:8.7

3:09

0:00

» now

Sunday Oct 31, 2010 #

11 PM

Running warm up/down 40:00 [2] 4.33 km (9:14 / km)

Orienteering race (forest) 40:18 [4] 5.7 km (7:04 / km)
ahr:202 max:212 slept:7.0

Berner Manschaft OL - ran in team with Silvan, was fun! Second place in the end in the open long class.

Saturday Oct 30, 2010 #

4 AM

Running warm up/down (asfalt) 30:00 [2] 3.84 km (7:49 / km)
ahr:154 max:192 slept:10.0

Orienteering race (asfalt/park) 18:00 [4] *** 3.66 km (4:55 / km)
ahr:206 max:219 spiked:15/20c

Simone's Gold Sprint in Burgdorf. Ran good the first 4 controls but then i ran one street longer than planned and lost 30-40sek. After that I had some good periodes, but made many small mistakes of ca 10sek. In the end I was nr 9 after all the swiss elite runners. Not satisfied, but it was fun!

Thursday Oct 28, 2010 #

11 PM

Roller Ski long (Classic) 1:20:00 [2] 18.0 km (4:27 / km)
ahr:155 max:189 slept:9.0

Nice training from home to Belp and around the Belp Airport and then back home. Perfect sunny autum day with a wonderfull view to the Alps.

C • Det vil jeg å! Her er det e... 2

Wednesday Oct 27, 2010 #

5 PM

Running intervals (park) 10:00 [3]

During the warm up we had to find all the numbers from 0-9 hanging round the football field. Then we had to run our birth date always returning to the middle after one siffer. The three fastest got points. Then we had to run and find several other numbers. Fun, but here the buys were to fast, so no points for me.

Running warm up/down (park and aslfalt) 20:00 [2]

Agility/Speed 20:00 [0]

Training running techniuge and movement in the hip and more

6 PM

Orienteering race (asfalt) 15:00 [4] *** 4.1 km (3:40 / km)
ahr:209 max:220 spiked:16/20c slept:8.0

Mass start sprint from Neufeldt. The first 6 controlls could be taken in optional order and after that a normal sprint. I was first after the optional order controls, but lost my lead to the 12th controll after being a little unsure. Now Ines was leading. Two wrong route choices and now also Rahel and Bettina in front of me. To the very last controll I remembered an opening from before the training and took an other route choice than the others. Big mistake! On the map the opening was not alloud to use...

Tuesday Oct 26, 2010 #

Note
slept:8.0 (rest day)

C • synes det var litt voldsomt... 1

Monday Oct 25, 2010 #

8 PM

Running long (roads and asfalt) 1:23:00 [2] 12.0 km (6:55 / km)
slept:7.0

Long run with two class mates, nice training!

C • voldsomt så sporty classmat... 2

Sunday Oct 24, 2010 #

10 AM

Running long (tracks) 1:00:00 [2]
slept:9.0

Long running with the french girls because of hunters in the forest and snow in the terrain we wanted to train

2 PM

Orienteering long (forest) 1:00:00 [1]

corridor orienteering from the wc arena, very difficult, had to walk, but really good training.

Saturday Oct 23, 2010 #

9 AM

Orienteering long (forest) 1:17:00 [2] 7.0 km (11:00 / km)
slept:9.0

Controll picking, quite difficult, was good in the beginning and bad in the mittle.

4 PM

Orienteering race (forest) 1:52:00 [3] *** 7.5 km (14:56 / km)
12c

Orienteering race above Arith, very very difficult and slow terrain, made this years biggest mistake (almost 20min lost).

Friday Oct 22, 2010 #

9 AM

Orienteering long (forest) 1:33:00 [2] *** 8.0 km (11:38 / km)
20c slept:9.0

Technical training from the youth hostel, challenging terrain and difficult to read the map in some areas.

4 PM

Orienteering long (forest) 1:23:00 [2] 7.0 km (11:51 / km)

Training in the same terrain as earlier, but this time many route choices and longer between the controls

Thursday Oct 21, 2010 #

4 PM

Orienteering long (forest) 1:00:00 [3] *** 6.0 km (10:00 / km)
19c slept:10.0

Training camp with "Siste Steget" in France. Middle distance at 1200m asl. Very difficult, and the map was not the best. My plan was to go fast but it was in the end just moderate.

Orienteering warm up/down (forest/park) 22:00 [2] 2.0 km (11:00 / km)

Wednesday Oct 20, 2010 #

Note
slept:8.5 (rest day)

School, packing and travelling to Geneve = no time for training. But that is ok because tomorrow training camp in France with "Siste Steget".

Tuesday Oct 19, 2010 #

8 PM

Running long (roads and asfalt) 1:15:00 [3]
slept:8.0

Running with two classmates. Nice training and could finally use my lupine again.

Monday Oct 18, 2010 #

8 PM

Running long (roads and asfalt) 35:00 [3]
slept:8.0

Running with Jonas M

Streching 20:00 [0]

exercises for my feets and some stretching

Sunday Oct 17, 2010 #

10 PM

Running long (road) 35:00 [2]

Running in Courgevaux

Agility/Speed (road) 20:00 [0]

First 6times increasing speed with 10m full speed, and then 10 jumps/steps uphill 6 times (Spretten skigang). Fit and did not feel my feets!

Streching 10:00 [0]

Friday Oct 15, 2010 #

2 PM

Running long (asfalt) 33:00 [2]
ahr:144 max:175 (injured) (sick)

Running in Geneva, started to feel my plantar faciit and not perfectly fit again from my cold so turned a bit before planned.

C • SILJE! Vi skal på tur igjen... 3

Streching 20:00 [0]

Streched and did some exercises for my feets.

Thursday Oct 14, 2010 #

4 PM

Running warm up/down 20:00 [2]
slept:9.0 (sick)

Agility/Speed hills 10:00 [0]

Agility training up a steep hill, trying to get as fare as possible up the hill with 10 steps/jumps. Did it 8 times.

Strength (general) 55:00 [0]

Strength training with Philipp

Wednesday Oct 13, 2010 #

7 PM

Note
(sick)

1h15min badminton with my classmates. Was funny.

Tuesday Oct 12, 2010 #

Note
(sick) (rest day)

Time for being a little serious in school and also for taking a break untill I am fit.

Monday Oct 11, 2010 #

Note
(sick) (rest day)

Time for being a little serious in school and also for taking a break untill I am fit.

Sunday Oct 10, 2010 #

12 PM

Running warm up/down (asfalt) 30:00 [2]
slept:9.0

Orienteering race (asfalt) 19:00 [4]

World Cup finale, ran good, but was one time running into the wrong street and lost 50 sec. Therefore not better than 26.

Saturday Oct 9, 2010 #

8 AM

Running warm up/down (asfalt) 20:00 [2]
ahr:148 max:193 slept:9.0

Morning run from the hotel, felt much better than yesterday

1 PM

Orienteering race (forest) 46:44 [4] ***
spiked:12/19c

Running warm up/down 30:00 [2]

Friday Oct 8, 2010 #

10 AM

Orienteering long (forest) 55:00 [1] ***
spiked:10/12c (sick)

Model Event, walked because I am still a bit tired.

Thursday Oct 7, 2010 #

4 PM

Orienteering long (forest) 55:00 [1] ***
spiked:6/10c slept:9.0 (sick)

Walked on the most(?) relevant map for woc 2012 middel distance. 50/50 with open areas and forest, fast and not so technical.

Wednesday Oct 6, 2010 #

Orienteering long (forest) 55:00 [1] ***

corridor orienteering in WOC 2012 and world cup middle distance on saturday relevant terrain. Was a little tried so walked instead of running. Really nice training and technically you really needed to focus on the map reading.

4 PM

Orienteering race (forest) 32:49 [4] *** 3.7 km (8:52 / km)
spiked:9/12c slept:9.0

Training race, middle distance, was tired and felt heavy but tried to focus in the orienteering. Was tricked by a fallen three and lost a stone fence to the second controll and lost 2 minuts. Then Ida came from behind and I felt she was much more fit than me. Made a little parallel mistake to the 7.controll (20-30sec) and Ida ran away. To the 10.controll I almost ran wrong in some yellow areas but realized it soon enough, but into the controll I made a parallel mistake running of the track and lost around 1 minut. Tone was fastest with 29min and some seconds, and Ida 2nd best. I was a little over 3min behind, so that is ok when I lost 3:30min on mistakes and felt tired/heavy. Tomorrow I will try to really relax.

Orienteering warm up/down (forest/park) 1:00:00 [2]

Warm up with warm up map, and running checking my mistake to the 2nd controll after the race

Tuesday Oct 5, 2010 #

10 AM

Orienteering long (forest) 1:20:00 [2] *** 5.0 km (16:00 / km)
spiked:6/10c slept:9.0

Ran the last loop of the world cup to understand my big mistake and to learn how to handle mistakes better and the terrain better. Ran with Petter

5 PM

Orienteering long (forest) 1:00:00 [2] *** 4.75 km (12:38 / km)
spiked:14/15c

Training very close to the WOC terrains in france, different than the other terrains with less details. Direction and safe attackpoints were important

Monday Oct 4, 2010 #

Hiking long (tracks) 1:00:00 [1]

Hiking around 2 hours, but because of the low intensity I only wrote half of the time.

4 PM

Orienteering long (asfalt) 32:00 [2] ***
spiked:14/16c slept:9.0

Sprint training in Annecy. Ran slow, but tried to simulate it as a race. Made ok routechoices I think

Sunday Oct 3, 2010 #

1 PM

Orienteering race 1:34:26 [4] **** 9.0 km (10:30 / km)
ahr:184 max:206 spiked:14/22c slept:9.0

World Cup long distance in France. Started a bit stressed and lost some time to the first controll, and to the 2nd I ran an other track than I thought I did and lost more than 1:30min I guess. After that I managed to put myself together and made only minor mistakes until passing the arena. On the way to the arena I started to stress, but I was suprised when the speaker said I was in 3rd position. After the arena the terrain changed, and I didn't manage it. Already to the first controll I got lost in the green, and since I was already a bit stressed it didn't help that I was unable to understand exactly where I was. After several times out to a track I understood that I had to try something else, and ran upwards instead to find out where I was and I found the controll. 12minuts was lost, and instead of a top 10 position I was nr 38 and fell three positions down in the overall world cup. I am of course very disappointed and sad that I screwed up a good race again...

C • Æsj 1

Saturday Oct 2, 2010 #

10 AM

Orienteering tempo (forest) 40:00 [3] *** 4.5 km (8:53 / km)
ahr:182 max:206 spiked:9/11c slept:9.0

Model Event, a lot nicer terrain and also a lot better map. Was fun and challenging, no big mistakes.

Friday Oct 1, 2010 #

10 AM

Orienteering long (forest) 1:00:00 [2] *** 5.3 km (11:19 / km)
ahr:167 max:190 spiked:10/12c slept:9.0

Relevant training for the world cup at 1500m above sea level. The terrain was faster and less detailed compared to yesterday, but still slow. The ground was stoney and it should have been a lot more green stripes on it. Anyway - I managed this terrain a lot better and had a good technical feeling. The last part of the course was different with fast ground and was really fun.

C • 1500m above sea level 3

4 PM

Orienteering long (forest) 35:00 [1] *** 2.0 km (17:30 / km)

Walked on a map from 1999, not so good quality, and I made a huge mistake already to the first control because of details missing on the map. Lost parts of my motivation and went back to the car after taking 3 controls.

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