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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  Orienteering20 18:17:59 15.04 24.222 /27c81%
  Running20 13:02:34
  XC-Skiing4 4:35:00
  Biking4 4:08:00
  Strength8 3:14:00
  aqua jogging2 1:50:00
  Agility/Speed3 1:00:00
  Streching5 45:00
  Total42 46:52:33 15.04 24.222 /27c81%
  [1-5]38 41:53:33

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Thursday Mar 31, 2011 #

5 PM

Biking long 1:35:00 [1]

Nice biking trip direction Mühleberg and the nuclear plant...

Wednesday Mar 30, 2011 #

6 PM

Running warm up/down 30:00 [1]

Orienteering long (sprint) 30:00 [3]

Sprint

Tuesday Mar 29, 2011 #

12 PM

Running warm up/down 35:00 [1]

Running intervals 25:00 [4]

5*600m + 4*300m with NLZ Bern
8 PM

Running long 40:00 [1]

Running long 30:00 [2]

Running with two classmates over gurten

Monday Mar 28, 2011 #

10 AM

Strength 32:00 [0]

Sunday Mar 27, 2011 #

Note
(rest day)

Saturday Mar 26, 2011 #

aqua jogging long 50:00 [1]

Friday Mar 25, 2011 #

Biking warm up/down 25:00 [1]

Orienteering long 40:00 [1]

Running through a sprint in Schliern.

Thursday Mar 24, 2011 #

4 PM

Biking long 1:03:00 [1]

Biking with Philip, really nice weather
6 PM

Running warm up/down 35:00 [1]

Agility/Speed 20:00 [0]

Strength 20:00 [0]

Wednesday Mar 23, 2011 #

5 PM

Running warm up/down 40:00 [1]

Orienteering long 35:00 [1]

Sprint in Dählhöltzli(?) with forking and mass start. I took it easy but had problems anyway on a old map.

Tuesday Mar 22, 2011 #

12 PM

Running warm up/down 40:00 [2]

Agility/Speed 10:00 [0]

Running intervals 10:00 [4]

10*100m with 100m jogging in the breaks, then 4min break and 10*100m more. The first 10*100m we ran on the 400m field, and the second round we ran on the football field in the middle of the track and field stadium. Ran the first 100meters on 17-18sec, and the second round I ran the 100meters on 20sec (the gras is a bit slower).

Running warm up/down 12:00 [1]

8 PM

Strength 34:00 [0]

Monday Mar 21, 2011 #

4 PM

Orienteering long 1:00:00 [1]

Technical training with Rahel

Sunday Mar 20, 2011 #

10 AM

Running warm up/down 25:00 [1]

Orienteering race (forest and roads) 1:45:23 [4] *** 15.9 km (6:38 / km)
ahr:199 spiked:22/27c

Tomila - ultralong distance with mass start, due to hesitating to controll nr 2 I lost 50meters to the leading group, and to the 5th control I made a mistake and lost 2.5-3min, and from there on I ran alone the whole race. Made noother mistakes really but hesitated into a couple of controls, but mostly I lost time probably because I was running alone and not in the group. Beaten with 13min of Helena Janson.

Saturday Mar 19, 2011 #

3 PM

Strength 34:00 [0]

Biking long 1:05:00 [1]

Biking from Murten

Friday Mar 18, 2011 #

7 PM

Running warm up/down 35:00 [1]

Orienteering race (forest) 38:00 [4] 5.2 km (7:18 / km)

Bieler Nacht OL, ran good and made only some smaller mistakes (but in mittelland terrain this is not alloud, so still something to work on) in the middle of the race. Won the DAL category, but there was no big names on the startlist. In this kind of orienteering you need to be able to run extremly fast on streets and have a good compas technique. So I think cross compititions are really relevant training for WOC 2012...together with compas training.

Thursday Mar 17, 2011 #

1 PM

aqua jogging warm up/down 30:00 [1]

aqua jogging intervals 30:00 [3]

with Hubmann og Mathys
6 PM

Running warm up/down (asfalt and indoor) 35:00 [1]

Agility/Speed 30:00 [0]

Strength 15:00 [0]

Wednesday Mar 16, 2011 #

3 PM

Running warm up/down 15:00 [2]

Really steep up to start!

Orienteering long 50:00 [3]

Technical training in Belp, nice training, and technically I ran good today

Tuesday Mar 15, 2011 #

6 PM

Running long (asfalt and roads) 40:00 [1]

Running with Jonas

Strength 15:00 [0]

Monday Mar 14, 2011 #

11 AM

Running warm up/down (tracks) 32:00 [2]

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

Back in Arith, this time with the Hubmann brothers, Martin and Daniel. First we ran a steep track to the start , and I had to let the two boys run away. To bad for me I had not watch the map as long as we were together, so I was unable to find out where I was on the track. Thought I had come to fare, so I ran downwards again, this was wrong and I had to run back up again. This meant I lost 15min to the startpoint... After this I ran much better, but with tired legs and tired head I had to take it slow. The terrain is very hard technically and difficult to run because of stony ground. To one control I thought I had control but in reality I had ran to short. I couldn't figure out where I was and had to run down to a track. The Hubmann brothers said it was the most incredible and interesting terrain ever, and managed to run it on 10min/km. I was miles after them...any way funny terrain, really demanding, but frustrating when you are lost.

Sunday Mar 13, 2011 #

9 AM

Running warm up/down (asfalt) 35:00 [1]

Orienteering race (asfalt) 22:36 [4] 3.1 km (7:17 / km)

Sprint in Clermont Fe, ran good most of the time, but managed to run in a street which was not on the map to the first control, and I lost 1min to the 15th control because the map was wrong, from the map I could run my route choice, but in reality this was not possible. And I also lost 30 sec because of strange map drawing to the last control. Here I saw the control but thougth it was not mine since it was not in the place I wanted it to be... But except of these three stupied mistakes I ran a good race. Still a bit to learn in sprint, also to learn how to manage to stay away from difficult areas where the map might be difficult to understand perfectly.
3 PM

Orienteering long (forest) 45:00 [1]

Saturday Mar 12, 2011 #

9 AM

Running warm up/down (roads and tracks) 35:00 [1]

Orienteering race (forest) 1:00:00 [3]

Orienteering race (forest) 35:00 [4]

Long distance training race, made a parallel mistake to the first control and after 8min searching I had still not figured out what I had done and where I was, decided to run to a street to try again and then back, this costed me new 10min, so the mistake was 18min... After that I ran good to the 2. controll, but made a new mistake to the 3. From the 3. to the finnsich I ran much better and with only one smaller mistake I am satiesfied with this part.

Orienteering warm up/down (forest) 15:00 [1]

Ran the first two controls again - made the same mistake again...
5 PM

Strength 34:00 [0]

Streching 15:00 [0]

Friday Mar 11, 2011 #

9 AM

Running warm up/down (asfalt) 15:00 [1]

Orienteering long (asfalt) 45:00 [2]

4 sprints with many controls, technically I ran good, but ran to times to the wrong control...

Streching 5:00 [0]

4 PM

Orienteering long (forest) 50:00 [1]

Streching 5:00 [0]

Thursday Mar 10, 2011 #

9 AM

Running warm up/down (roads) 35:00 [1]

Orienteering intervals (forest) 50:00 [4]

2 man relay, ran with Tone, and after many fights with the other teams we won. Technically I ran very well except of the second last control where I searched for 1.5 minuts and thought I had lost the win to the other teams. Lucky for me the three oder teams made a bigger mistake to the last control and I could run us in as winners without having to sprint for it.
4 PM

Orienteering long (forest) 40:00 [1]

Streching 10:00 [0]

6 PM

Strength 10:00 [0]

Streching 10:00 [0]

Wednesday Mar 9, 2011 #

9 AM

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

control picking in really technical terrain, really fun and technically I ran good and made only one mistake where I did not understand what was up and what was down on the map.
4 PM

Running warm up/down 10:00 [1]

Orienteering race (forest) 32:00 [3]

middle distance training compitition, ran a bit slower to keep the map contact, something I managed to do everywhere wxcept of one control where I lost 1.5min because I did not understand the area around the control

Tuesday Mar 8, 2011 #

4 PM

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

Technique training with hubmann close the geneva on the french side. Difficult map

Monday Mar 7, 2011 #

11 AM

XC-Skiing long (skating) 2:20:00 [1]

Sunday Mar 6, 2011 #

11 AM

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

3 PM

XC-Skiing long (classic) 20:00 [1]

5 PM

XC-Skiing long (skating) 55:00 [1]

Saturday Mar 5, 2011 #

10 AM

Running warm up/down (asfalt) 20:00 [1]

Running warm up/down 10:00 [2]

3 PM

Running warm up/down (asfalt and gras) 45:00 [1]

Running race (gras) 33:34 [4]

SM cross 8km, running 8 laps of 1km, swiss champion with the club

Thursday Mar 3, 2011 #

11 AM

Running warm up/down (asfalt) 45:00 [1]

Running intervals (roads) 20:00 [4]

5*3min 1min breaks up to Gurten, with Philipp

Tuesday Mar 1, 2011 #

9 AM

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

5 PM

Orienteering long (forest) 50:00 [2]

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