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Training Log Archive: silje

In the 31 days ending Dec 31, 2012:

activity # timemileskm+m
  XC-Skiing14 18:49:48 50.52 81.3
  Running14 12:15:39 13.23 21.3
  Orienteering5 3:55:00
  aqua jogging4 3:45:00
  Strength4 3:10:00
  Total37 41:55:27 63.75 102.6
  [1-5]33 38:45:27

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Monday Dec 31, 2012 #

11 AM

Running warm up/down 35:00 [1]

Running intervals 25:00 [3]

4 times 5 min with 1 min breaks
4 PM

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

in Le Brevin, Jura

Sunday Dec 30, 2012 #

12 PM

XC-Skiing long (classic) 1:26:00 [1] 18.0 km (4:47 / km)

in Jura
5 PM

Running long 25:00 [1]

Saturday Dec 29, 2012 #

10 AM

Running long 1:00:00 [1] 10.5 mi (5:43 / mi)

with Jonas in Könizbergwald

Friday Dec 28, 2012 #

11 AM

XC-Skiing long (classic) 1:36:00 [1]

XC-skiing at home with my dad

Thursday Dec 27, 2012 #

11 AM

XC-Skiing long (classic) 1:25:00 [1]

XC-skiing with my dad at home

Wednesday Dec 26, 2012 #

11 AM

XC-Skiing warm up/down 30:00 [1]

Running warm up/down 35:00 [1]

XC-Skiing race 17:48 [4]

Åsenrennet - first XC-skiing competition since 5 years. A bit difficult technical and a bit of a fight, but anyway fun!

Tuesday Dec 25, 2012 #

12 PM

XC-Skiing long (skate) 1:26:00 [1] 20.8 km (4:08 / km)

XC-skiing with my family in Nordåsen

Monday Dec 24, 2012 #

10 AM

XC-Skiing long (classic) 1:22:00 [1]

XC-skiing with my sister and my dad

Sunday Dec 23, 2012 #

10 AM

XC-Skiing warm up/down 34:00 [1]

XC-Skiing intervals 31:00 [4]

6 times 4 min with 1 min breaks.
4 PM

Running long 45:00 [1]

Long jogg in the dark

Saturday Dec 22, 2012 #

10 AM

XC-Skiing long 47:00 [2]

XC-Skiing long 45:00 [1]

XC-skiing with my dad and Lars, technique the first 45 min
4 PM

Strength 45:00 [0]

Friday Dec 21, 2012 #

12 PM

Running warm up/down 35:00 [1]

Running intervals 10:00 [2]

Running intervals 20:00 [3]

Running intervals 5:00 [4]

Running tempo 5:00 [5]

Lactat and VO2-max test, much better speed at the same heart rates than in 2009.

Thursday Dec 20, 2012 #

10 AM

XC-Skiing long 1:33:00 [1] 20.5 km (4:32 / km)

- 18 degrees, so freezingly cold, but perfect post card views!

Wednesday Dec 19, 2012 #

9 AM

XC-Skiing long (skate) 1:32:00 [1] 22.0 km (4:11 / km)

XC-skiing in Nordåsen with my Dad
3 PM

Running long 44:00 [1]

Tuesday Dec 18, 2012 #

1 PM

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

XC-skiing with my dad in Nordåsen. First classic session this season.

Monday Dec 17, 2012 #

Note
(rest day)

Sunday Dec 16, 2012 #

Note
(rest day)

Saturday Dec 15, 2012 #

Note
(rest day)

Friday Dec 14, 2012 #

9 AM

aqua jogging long 1:00:00 [1]

With Daniel in Weyerli
6 PM

Running warm up/down 35:00 [1]

Orienteering long 30:00 [2]

Bern By Night, didn't run the whole course

Thursday Dec 13, 2012 #

9 AM

aqua jogging long 1:00:00 [1]

Wednesday Dec 12, 2012 #

6 PM

Orienteering long 1:05:00 [1]

NLZ-training -> half of the course was on a white paper with control rings and north lines, nothing else. A real challenge in the night, and real fun until I from control nr 12 to 13 turned the map up side down.... Can take time to figure that out!

Tuesday Dec 11, 2012 #

12 PM

Running warm up/down 40:00 [1]

Running intervals 25:00 [3]

Uphill intervals with 6 times approx. 3:40 min. Felt a bit tired today, so took it a little bit easier.

Monday Dec 10, 2012 #

8 AM

Strength 50:00 [0]

5 PM

aqua jogging long 1:00:00 [1]

Sunday Dec 9, 2012 #

1 PM

Running long 1:30:00 [1]

Saturday Dec 8, 2012 #

10 AM

Running warm up/down 25:00 [1]

Orienteering warm up/down 15:00 [2]

Running warm up/down 5:00 [3]

Orienteering intervals 25:00 [4]

HTHS-Tag in Lotzwil. Orienteering intervals in 10-40 cm snow with the swiss. First warm-up in a corridor with first just counters, then just blue details and in the end just vegitation. Then 3 intervals of approx 8 min each. Fun training! Technically I had a quite good run in all of the intervals and also in the corridor.

HTHS -> High-Technical-High-Speed
1 PM

Running warm up/down 40:00 [1]

Orienteering intervals 5:00 [3]

Orienteering intervals 30:00 [4]

HTHS-tag part 2:

Prologue of approx. 2 km with individual start. Ran quite good, but in the end I did three irritating mistakes that costed around 40 sec totally. It was anyway good enough for a 2nd spot after Ines.

Chasing start of 2,5 km, I started out as nr 2, 30 sec behind Ines and some small seconds infront of Sara. Started good and made only some minor mistakes in the butterfly (Sara ran better though and had a gap to me out if the butterfly). But the first control afterwards I lost 15 sec and on the long leg to the next after that I chose to run around on a street to get out of the snow, but the street had 30 cm snow and no one had been there before me -> lost almost 1 min, and got catched by Simone and Sarina. Kept up with Simone the last part, and were 10 sec after her into the finnish. Ines and Sara was already there. Simone had catched me with 1 min and she had the fastest time. then Sara and Sarina was also faster than me, and Ines appox. the same. Again a solid technical performance, except of the long leg and the control before it.

Good training day!

Friday Dec 7, 2012 #

5 PM

aqua jogging long 45:00 [1]

Thursday Dec 6, 2012 #

1 PM

Strength 45:00 [0]

Wednesday Dec 5, 2012 #

6 PM

Orienteering long 1:05:00 [1]

Compas training in Zollikofenwald. Had some big difficulties to find the control flags, but except of that I did quite well from control nr 4 to the finish. Before that I was not good enough with my compas -> didn't realize that direction running is much more difficult when it is dark, before i had made some mistakes

Tuesday Dec 4, 2012 #

12 PM

Running warm up/down 15:00 [1]

Running warm up/down 15:00 [2]

Running intervals 35:00 [4]

3k + 2k + 1k + 1k with 2 min breaks. It was ca 5cm wet snow and rainy/snowy, so quite wet. Anyway a good training, and this time I found a good pace from the beginning and managed to run faster and faster -> which is correct since the intervals were shorter and shorter.

3 k -> 11:45 min (3:55 min/km)
2 k -> 7:40 min (3:50 min/km)
1 k -> 3:44 min (3:44 min/km)
1 k -> 3:42 min (3:42 min/km)

Monday Dec 3, 2012 #

8 AM

Strength 50:00 [0]

4 PM

XC-Skiing long (skate) 1:30:00 [1]

With Mari and Beat in Kandersteg -> we were suprised negatively by plus degrees and rain, so classic was no chance since we didn't bring the wax for wet conditions... Mari therefore didn't get so good training, but beat and I were skating, so that was no problem, just a little wet. Back home we got into the car chaos in Bern, and used 45 min longer than expected to drive back home

Sunday Dec 2, 2012 #

11 AM

Running warm up/down 50:00 [1]

Running race 16:39 [5] 4.4 km (3:47 / km)

Victory in the Steinhölzlilauf in Bern (XC-running), in 5 cm snow and minus degrees. Anyway a nice competition.

Saturday Dec 1, 2012 #

10 AM

XC-Skiing long (skate) 1:35:00 [1]

First XC-skiing session this season (!) in Gantrisch with Mari. Perfect conditions!

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