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Training Log Archive: silje

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Orienteering20 14:54:40 18.64 30.0
  Running26 14:37:00
  Biking3 3:42:00
  Strength2 35:00
  Total35 33:48:40 18.64 30.0
  [1-5]34 33:13:40

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Thursday May 31, 2012 #

10 AM

Running long 25:00 [1]

5 PM

Running warm up/down 35:00 [1]

Orienteering race 1:22:00 [4]

WOC selection race long distance. Technical ok, but had some hesitations and smaller mistakes, and my running on the longest leg was really not good. But most of all I was to slow today, had nothing extra to give... 5th spot in the end. Two more chances in the weekend.

Tuesday May 29, 2012 #

7 PM

Running warm up/down 30:00 [1]

Orienteering long 45:00 [2]

Technical training with Frode in Fossum

Monday May 28, 2012 #

10 AM

Running warm up/down 30:00 [1]

Running intervals 30:00 [3]

6 times 4 min with 1 min breaks

Sunday May 27, 2012 #

11 AM

Orienteering long 1:23:00 [1] 9.5 km (8:44 / km)

Technical training at Bergermoen (Hønefoss/Jevnaker)

Saturday May 26, 2012 #

11 AM

Running warm up/down 45:00 [1]

Orienteering intervals 39:00 [4]

Butterfly - intervals with start and finish in the center.

Friday May 25, 2012 #

10 AM

Strength 30:00 [0]

Thursday May 24, 2012 #

4 PM

Running warm up/down 48:00 [1]

Running intervals 22:00 [4]

4 times 4min with 2 min breaks, together with Jonas, Florian and Stefan

Wednesday May 23, 2012 #

6 PM

Orienteering long 40:00 [1]

NLZ-training

Tuesday May 22, 2012 #

Biking long 1:40:00 [1]

With Bettina

Monday May 21, 2012 #

Note
(rest day)

Sunday May 20, 2012 #

9 AM

Running long 15:00 [1]

2 PM

Running warm up/down 35:00 [1]

Orienteering race 42:00 [4]

EOC relay, last leg for Norway 2. Started horrible with almost forgetting control number one.

Saturday May 19, 2012 #

10 AM

Running warm up/down 25:00 [1]

Morning jogg in Borlänge
3 PM

Running warm up/down 45:00 [1]

Orienteering race 16:42 [4]

EOC - sprint. Good technical performance, but was to slow in the first part of the race and lost much time here. It was anyway enough for a 13th position, that is a new PB.

Friday May 18, 2012 #

1 PM

Running warm up/down 40:00 [1]

Orienteering race 1:14:23 [4] 9.7 km (7:40 / km)

EOC long distance final A. Started good and was in the 2nd spot after 3 controls. Made a stupied mistake, costing me over 2min, to the 5th control. The middle part of the race I made no big mistakes, but had some bad routes and some hesitations, and in the last part I was fast again. Ended up in the 18th position, only 2min behind the 10th position. Funny to see that I have taken a step towards the top. Simone Niggli ran extremly good, and won with a big gap to the 2nd spot. Tone Wigemyr got 6th and Mari Fasting 7th position, and were the best norwegian girls today.

Disappointed about that the course planners had chosen to use the same map as the EOC-tour had the day before, and use big parts of the same terrain as in the middle finales yesterday. Meaning that we could see the map before start, and that all those who ran the middle distance had been in big parts of the terrain already.

Thursday May 17, 2012 #

11 AM

Orienteering long 42:00 [1]

Wednesday May 16, 2012 #

10 AM

Running warm up/down 40:00 [1]

Orienteering race 16:01 [4]

EOC sprint qualification - good technical performance except of one leg where I misunderstood and lost quite a lot time before I got back on track. 5th place in heat A and qualified.

Tuesday May 15, 2012 #

11 AM

Running warm up/down 45:00 [1]

Orienteering race 42:23 [4]

EOC long distance qualification - good race, to smaller mistakes that I corrected quite fast. 5th in heat A and qualified for the A-final
3 PM

Running long 25:00 [1]

Monday May 14, 2012 #

10 AM

Running warm up/down 12:00 [1]

Orienteering long 30:00 [1]

Sunday May 13, 2012 #

11 AM

Orienteering long 37:00 [1]

Saturday May 12, 2012 #

10 AM

Running warm up/down 5:00 [1]

Orienteering long 50:00 [1]

4 PM

Running warm up/down 10:00 [1]

Running intervals 10:00 [4]

3 times 3 minuts with one min breaks

Orienteering intervals 20:00 [4]

Orienteering warm up/down 15:00 [1]

Friday May 11, 2012 #

Note
(rest day)

Thursday May 10, 2012 #

6 PM

Running warm up/down 17:00 [1]

Orienteering race 43:09 [4]

NTG-cup 2 in Skarnes. Started good the first 3 controls, but to the 4th I came too much right, and eventhough I knew it I didn't understand how much, and had to get bach to a path to relocate. Control 4-9 went ok, but to the 10th control I chose to run straight through light and middle green instead of running the path a little to the right, and I came to much to the left. Again a mistake, and I was irritated for not beeing able to focus the whole race.

Wednesday May 9, 2012 #

3 PM

Biking long 1:00:00 [1]

Biking to Hauserseter, then to Majorseter and back home.

Tuesday May 8, 2012 #

5 PM

Running warm up/down 49:00 [1]

Running tempo 11:00 [5]

Running 3 tempo intervals up a hill with some steeper parts and some flatter parts. My intervals was around 870m long and I ran them on 3:23min, 3:35min and 3:36min.

Monday May 7, 2012 #

3 PM

Biking long 1:02:00 [1]

Sunday May 6, 2012 #

10 AM

Orienteering long 1:05:00 [2]

Ran the 9th leg in the masstart in the morning. Took it easy, but came good through the 9km.

Saturday May 5, 2012 #

10 AM

Running long 25:00 [1]

5 PM

Running warm up/down 30:00 [1]

Orienteering race 1:06:51 [4] 10.8 km (6:11 / km)

Tiomila last leg. Ran out as number 11, just behind 3 other teams, those three teams where gone before the 1th control, and I ran alone until the 5th control where a team from finland catched up with me after running on my back until then. At the next control we catched up with GMOK with Lina Strand, and to the 9th control Lina and I got rid of the team from finland. Ran with Lina until the 12th control, but when she ran in the wrong direction out of the control, I continued in the correct direction and got a gap to Lina. She had my back the rest of the race, but I didn't realize, so I thought I was on my own again. Ran technically good the rest of the race, and approaching the last control, I suddenly saw Line behind me to the right. Started the sprint, and she was not able to close the gap, and my club, Sävedalens AIK, got the 7th position, and was the best Göteborg club. Satiesfied with my technical performance, but was a bit to slow in the first half of the race.

Friday May 4, 2012 #

9 AM

Running long 40:00 [1]

Strength 5:00 [0]

6 PM

Running warm up/down 30:00 [1]

Orienteering race 15:11 [4]

Silva League Sprint - hesitating and making mistakes in the first forest part, then totally misunderstanding the long leg to the 6th control and running a lot longer than necessacry. Doing the same mistake down to the 8th control, and at the 8th control I was 1:35min behind the leading girl! Running much better the last part, but also here a little bit too much hesitation and some small mistakes. 29th position, and a bad performance. At least I only lost 13sec more after the 8th control.

Wednesday May 2, 2012 #

8 AM

Running warm up/down 18:00 [1]

Running intervals 25:00 [4]

2+3+4+4+3+2min with half breaks.
6 PM

Running warm up/down 10:00 [1]

Orienteering long 30:00 [1]

Tuesday May 1, 2012 #

4 PM

Running long 50:00 [1]

Running in Könizbergwald

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