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Training Log Archive: silje

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running22 16:36:15 1.86 3.0
  Hiking4 7:30:00
  Orienteering10 5:12:00
  Biking1 1:05:00
  aqua jogging2 1:00:00
  Strength1 25:00
  Swimming1 20:00
  Streching1 5:00
  Total29 32:13:15 1.86 3.0
  [1-5]29 31:43:15

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Tuesday Jul 31, 2012 #

5 PM

aqua jogging long 45:00 [1]

In Weyermannshaus with Daniel

Monday Jul 30, 2012 #

11 AM

Note

Hiking from Niederhorn to Gemmenalphorn and then to Vorsass. Saw a lot of "Steinbukk"!
6 PM

Running long 30:00 [1]

Running long 12:00 [2]

Running with my dad from Brienz and to Schwanden passing the zoo on the way. Then running above the town over the fields back.

Sunday Jul 29, 2012 #

Note
(sick)

Saturday Jul 28, 2012 #

Note
(sick)

Friday Jul 27, 2012 #

11 AM

Hiking long 2:30:00 [1]

Hiking from Iffigenalp to Iffigenalphorn, then to Wildhornhütte and down again to Iffigenapl passing Iiffigensee on the way.

Thursday Jul 26, 2012 #

10 AM

Running warm up/down 30:00 [1]

Running intervals 30:00 [4]

7 times 3:15min uphill, jogging down in the breaks (1,5min)

Wednesday Jul 25, 2012 #

10 AM

Hiking long 1:30:00 [1]

Hiking from Untere Gantrischhütte to Gantrisch and back with my parents
7 PM

Running long 50:00 [1]

Tuesday Jul 24, 2012 #

8 AM

Running long 1:00:00 [1]

Running to Bremgartenwald and Wohlensee with my dad
7 PM

Biking long 1:05:00 [1]

Biking in Forst

Monday Jul 23, 2012 #

10 AM

Hiking long 2:30:00 [1]

Hiking in Gurnigel. Starting and ending in Eywald. Around 6,5h totally with breaks.

Sunday Jul 22, 2012 #

2 PM

Hiking long 1:00:00 [1]

Walking to Ulmizberg with my parents and my sister

Saturday Jul 21, 2012 #

11 AM

Running warm up/down 45:00 [1]

Orienteering race 36:00 [4]

WOC-relay first leg. Good race, but made around 1min mistake in the middle of the race, and 50 sec on the second last. Changed over to Mari, 1:09min behind on a 6th position. Mari ran us up to 3rd and Hausken sprinted us in to the BRONSE-medal!
C • GRAAAATTISSSSSSSSS!!! Hadde... 1

Friday Jul 20, 2012 #

11 AM

Running warm up/down 15:00 [1]

Orienteering long 25:00 [1]

Orienteering intervals 6:00 [4]

Running intervals 4:00 [4]

Ran through parts of the open long class at swiss o week stage 5. Made 2 times 2min fast in the end of the course, and 1 time 2 min on a road after the course

Wednesday Jul 18, 2012 #

12 PM

Running warm up/down 20:00 [1]

Orienteering intervals 40:00 [4]

Orienteering intervals around 3 times 12 min.

Tuesday Jul 17, 2012 #

8 AM

Running warm up/down 10:00 [1]

Orienteering long 40:00 [2]

Ran model event relay togethter with Petter - felt I had good control on the terrain but that it was sometimes hard to spot the control flag inbetween all the green leaves.

Monday Jul 16, 2012 #

2 PM

aqua jogging long 15:00 [1]

Swimming long 20:00 [1]

Running in water and swimming in the outside pool in Bellerive - very cold! Only 22 degrees in the water, so after 35 min running Hausken and I had enough.

Sunday Jul 15, 2012 #

11 AM

Running warm up/down 5:00 [1]

Orienteering long 35:00 [1]

Running through yesterdays sprint final looking at the routechoices and on the parts where I had problems yesterday.

Saturday Jul 14, 2012 #

9 AM

Running warm up/down 52:00 [1]

Orienteering race 13:48 [4]

WOC sprint qualification. Slow start but than a good performance, and a 2nd spot in my heat!
4 PM

Running warm up/down 56:00 [1]

Orienteering race 17:12 [5]

WOC sprint finale. Hesitate and take the wrong routechoiche to the first control, then I got stuck in a light green area and have problems fininding an opening, and at the 3rd control I have already lost about 30 seconds. Run better to the arena and the middle part, but run past a stair I had to use and after climbing it I get confused into the control and loose more seconds. Then I got a really good periode to 11, 12 and 13. Difficult to the 14th but manage ok, then the wrong routechoice to 15 (10 sec lost), some small mistake into the 16th and then misunderstanding the 17th (15sec). Had a good finnish and got the 10th position. Satiesfied with the race, but my technical performance could have been better.

Friday Jul 13, 2012 #

10 AM

Running warm up/down 15:00 [1]

Orienteering long 19:00 [1]

Model Event Sprint in Lausanne

Running intervals 10:00 [4]

3 times 2 min with 1:30min breaks together with Emil Wingstedt

Wednesday Jul 11, 2012 #

11 AM

Running warm up/down 35:00 [1]

Orienteering intervals 40:00 [4]

4 times sprint intervals in Lausanne City Center. Complex sprint map, so had some problems at some controls, but mostly I ran quite good with a good flow. This was the last hard training session before the woc-sprint on saturday! Tomorrow a rest day, friday model event and then it is on :)

Tuesday Jul 10, 2012 #

11 AM

Running long 1:05:00 [1]

Running with Bettina and Oskar

Sunday Jul 8, 2012 #

Running warm up/down 30:00 [1]

11 AM

Running warm up/down 30:00 [1]

Running intervals 32:00 [4]

8 times 3 min with 1 min breaks. Felt good!

Saturday Jul 7, 2012 #

11 AM

Running long 1:05:00 [1]

Friday Jul 6, 2012 #

2 PM

Running warm up/down 30:00 [1]

Orienteering intervals 40:00 [4]

6 times short sprints in neuchatel with nick.

Thursday Jul 5, 2012 #

7 PM

Running long 1:30:00 [1]

with andreas in könizbergwald

Tuesday Jul 3, 2012 #

8 PM

Running warm up/down 55:00 [1]

Running race 10:15 [5] 3.0 km (3:25 / km)

3000m competition in Brugg AG, Stadion Au. Went there to get better runners to run with, but turned out it was only juniors and some even younger girls on the startlist. You never know how fast junior girls are, but I expected that I would be one of the strongest and running infront. And so it was, I started quite hard and got a gap directly. First 200m in 36'', a bit too fast for my plan of running at 10:15min (which means each lap should be 41''), so I slowed down a little again. First 1000m in 3:20min, and still 5 sec ahead of my plan. Felt I ran constantly and felt good the 2nd 1000m but was a little slower and ran this one on 3:30min. So I passed 2k on the time 6:50min which meant I had no seconds too loose if I wanted to run in 10:15min. Now I started to be tired, but tried to keep the speed constant, managed quite well but lost some small seconds and with 200m to go I was 3 sec to late for 10:15min. Tried to sprint the last meters, and managed to run the last 200m in 38'' and crossed the finish line on the time 10:15:46 ! That is a new PB with more than 15'', and a good time when running alone all the way.
C • Bra :D 3

Monday Jul 2, 2012 #

6 PM

Running long 50:00 [1]

with Lene in Könizbergwald

Strength 25:00 [0]

Streching 5:00 [0]

Sunday Jul 1, 2012 #

1 AM

Running long 1:00:00 [1]

Todays running session was more of a swimming session with several strong rain showers, thunder and in between sun

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