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Training Log Archive: silje

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running17 12:48:27 12.61 20.3 120
  Orienteering11 9:52:14 13.67 22.0
  Biking6 7:30:00
  Strength5 2:50:00
  Hiking1 2:00:00
  aqua jogging2 1:55:00
  Streching6 45:00
  Total32 37:40:41 26.28 42.3 120
  [1-5]30 34:05:41

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Wednesday Oct 31, 2012 #

8 AM

Running warm up/down 31:00 [1]

Strength 30:00 [0]

Streching 5:00 [0]

Tuesday Oct 30, 2012 #

2 PM

Running long 58:00 [1] 8.5 km (6:49 / km)

Jogging in the snow

Monday Oct 29, 2012 #

6 PM

Streching 10:00 [0]

Strength 35:00 [0]

Sunday Oct 28, 2012 #

11 AM

Running warm up/down 30:00 [1]

Orienteering race 59:32 [4] 7.5 km (7:56 / km)

Smålandskavlen - last leg -> good start and a good long leg, but after some smaller mistakes in the end Halden SK catched up with me and Kalevan Rasti slipped away. Hausken running for Halden was to strong in the finish sprint and captured the 3rd spot. Therefore 4th spot for SAIK.

Saturday Oct 27, 2012 #

Note
(rest day)

Friday Oct 26, 2012 #

4 PM

Running long 45:00 [1]

Running with Emma in Skatås -> nice to be back in Göteborg!

Thursday Oct 25, 2012 #

Note
(rest day)

Wednesday Oct 24, 2012 #

9 AM

Running warm up/down 30:00 [1]

Strength 25:00 [0]

Streching 5:00 [0]

Tuesday Oct 23, 2012 #

1 PM

Running warm up/down 35:00 [1]

Running intervals 30:00 [4]

4 times approx. 5:30min upphill, together with Mari and Ola in Könzbergwald

Monday Oct 22, 2012 #

8 AM

Strength 40:00 [0]

Streching 10:00 [0]

2 PM

Biking warm up/down 55:00 [1]

Orienteering long 45:00 [1]

Orienteering training in Zollikofenwald with Mari

Sunday Oct 21, 2012 #

12 PM

Running warm up/down 40:00 [1]

Running intervals 26:00 [3]

2 times 4 min + 2 times 3 min + 2 times 2min, with half breaks.

Saturday Oct 20, 2012 #

11 AM

Hiking long 2:00:00 [1]

Hiking from Kandersteg to Lötscherpass, and then down to Laucheralp, with Mari, Bettina, Judith, Gabi, Sämi, Caroline. In total about 5:30min walking

Friday Oct 19, 2012 #

4 PM

Running warm up/down 35:00 [1]

with Mari

Running intervals 25:00 [4]

5 times 3:15min uphill, 1:30min breaks. Heavy legs from the biking yesterday

Thursday Oct 18, 2012 #

12 PM

Biking long 2:15:00 [1]

With Mari and Ola, direction Riggisberg and Schwarzenburg

Wednesday Oct 17, 2012 #

5 PM

Biking long 1:05:00 [1]

In forst

Tuesday Oct 16, 2012 #

12 PM

Running warm up/down 30:00 [1]

Running race 30:29 [4] 7.6 km (4:01 / km) +120m 3:43 / km

Brückelauf - inofficial university championship in cross. Last year I ran on 31:11, this year almost one minute faster. so satiesfied, eventhough I didn't manage to keep up the speed the last 1,5 km. Won the womens class, but since we were just 3 starters, it wasn't enough to become university champion (it has to be minimum 5)
6 PM

Running warm up/down 15:00 [2]

Strength 40:00 [0]

Streching 5:00 [0]

at physioform

Running warm up/down 15:00 [1]

Monday Oct 15, 2012 #

1 PM

Running long 43:00 [1]

Streching 10:00 [0]

Sunday Oct 14, 2012 #

12 PM

Biking long 1:30:00 [1]

Biking to Schlieren, up to Ulmizberg, then Zimmerwald and down in the valley and back to Schlieren and home. Nice trip,with beautiful view of the Alps :)

Saturday Oct 13, 2012 #

1 PM

Running warm up/down 40:00 [1]

Running race 14:58 [5] 4.2 km (3:34 / km)

Hallwilerseelauf - team relay (10 km + 4.2 km + 6.9km ): ran the 2nd leg for STBern. My first leg runner Brigitta ran good and changed over to me shortly after the first men, so before I expected. She was the first woman to change over, but since there was a half marathon, men relay, and mixed relay as well, I had plenty of runners around me. I picked runner after runner, and kept the lead set by Brigitta, and sent Marianne out in a good lead. Since I didn't know the course from before, I didn't know when it would be finnished, and suddenly around a corner I was at the change over, so I didn't have the chance to put in a finnish sprint. I anyway ended up having the 3rd best time (among all women running either women relay or mixed relay) only 2 sec behind the best time, so satiesfied. My last leg runner ran good, and she ran home the victory. The 2nd and 3rd spot were also taken my STBern, so a good day for the club.

Running warm up/down 40:00 [1]

Thursday Oct 11, 2012 #

1 PM

Biking long 1:15:00 [1]

Biking with Bettina in Forst

Wednesday Oct 10, 2012 #

11 AM

Running warm up/down 13:00 [2]

Orienteering long 1:07:00 [1]

With Daniel, Philipp and Tom in Eywald - Gurnigel

Tuesday Oct 9, 2012 #

12 PM

Biking warm up/down 30:00 [1]

Running warm up/down 17:00 [2]

Running intervals 20:00 [4]

4 times 4 min with 2min jogging in the breaks. Was tired after the races in the weekend, so took it easy, at least a little easy (low I4)

Running warm up/down 20:00 [1]

Monday Oct 8, 2012 #

6 PM

aqua jogging long 55:00 [1]

With Bettina in Weyerli

Sunday Oct 7, 2012 #

11 AM

Running warm up/down 35:00 [1]

Orienteering race 1:13:30 [4] 10.4 km (7:04 / km)

10. Nationaler in Engadin - 3rd after a quite good race with only 3 small mistakes. Was not in the shape of my life, but the terrain was really nice and it was fun to run anyway!

Saturday Oct 6, 2012 #

3 PM

Running warm up/down 20:00 [1]

Orienteering race 53:00 [4]

SOM - swiss champs relay. Ran last leg for OL Norska 3. Ran very stupied on the long leg, but the rest was ok.

Friday Oct 5, 2012 #

10 AM

aqua jogging long 1:00:00 [1]

With Daniel in Weyerli

Wednesday Oct 3, 2012 #

10 AM

Orienteering long 55:00 [1]

WOC 2013 middle relevant training - very good technical performance! One bad routechoice just to see if it was very much worse than the other, and one tiny mistakes on control 11.
4 PM

Orienteering long 45:00 [1]

WOC 2013 long relevant training - a bit tired legs, but managed to orienteer well. Nice, open and fast terrain!

Tuesday Oct 2, 2012 #

10 AM

Running warm up/down 30:00 [1]

Orienteering race 42:12 [4] 4.1 km (10:18 / km)

WOC 2013 middle relevant - middle distance training race. Started good, and made almost no mistakes in the beginning. After a tiny mistake, I got a little out of my consept and ran stupied/bad on the next long leg. Made two mistakes in the end of the course aswell, and was not satiesfied with my performance, beaten with almost 5 minutes of Heidi.
4 PM

Orienteering long 22:00 [1]

WOC 2013 middle relevant training - was tired after the training race, so took it easy and short.

Monday Oct 1, 2012 #

10 AM

Orienteering long 1:15:00 [1]

WOC 2013 middle relevant training in Juuka - diffuse and difficult terrain some places.
4 PM

Orienteering long 55:00 [2]

WOC 2013 middle relevant training in Juuka - really fun and varied course!

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