Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Jan 31, 2013:

activity	#	time	miles	km	+m
Running	18	13:53:52	7.33	11.8	180
XC-Skiing	3	5:00:00
Strength	8	4:55:00
Orienteering	6	4:23:45	4.41	7.1	300
aqua jogging	3	2:15:00
Roller Ski	1	40:00
Agility/Speed	2	30:00
Streching	1	10:00
Total	30	31:47:37	11.74	18.9	480
[1-5]	27	26:12:37

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Wednesday Jan 30, 2013 #

Note
(rest day)

Full working day finnishing my master thesis

Tuesday Jan 29, 2013 #

Note
(rest day)

Full working day writing my master thesis

Monday Jan 28, 2013 #

Note
(rest day)

Full working day writing my Master Thesis

Sunday Jan 27, 2013 #

10 AM

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

In Gantrisch with Beat

3 PM

XC-Skiing intervals (skate) 1:00:00 [1]

In Gantrisch with Beat

Saturday Jan 26, 2013 #

2 PM

Running warm up/down 45:00 [1]

Running race 22:52 [4] 5.5 km (4:09 / km)

Bärner Cross - was a bit tired today, so didn't manage to push hard, but ok with 6th position.

Friday Jan 25, 2013 #

3 PM

Running warm up/down 25:00 [1]

Orienteering intervals 25:00 [3]

Sprint intervals

Thursday Jan 24, 2013 #

10 AM

Running warm up/down 30:00 [1]

Strength 40:00 [0]

Running with Oskar the first 15 min, before I turned back home, for strength training.

Wednesday Jan 23, 2013 #

6 PM

Running warm up/down 15:00 [1]

Orienteering long 40:00 [1]

Orienteering training in Frienisberg - funny training!

Tuesday Jan 22, 2013 #

12 PM

Running warm up/down 30:00 [1]

Running intervals 30:00 [4]

10 times 2 min with 1 min breaks

Monday Jan 21, 2013 #

4 PM

aqua jogging long 45:00 [1]

6 PM

Strength 45:00 [0]

Sunday Jan 20, 2013 #

2 PM

Running warm up/down 23:00 [1]

Running long 30:00 [3] 6.3 km (4:46 / km) +180m 4:10 / km

I3 distance in the snow

Friday Jan 18, 2013 #

7 PM

Running warm up/down 25:00 [1]

Orienteering race 1:03:00 [4] 7.1 km (8:52 / km) +300m 7:20 / km

Bern By Night - Burgdorf - mass start - I was the only woman running the long course, so it was me against the men. Ran an ok race but ran alone almost the whole way. Heavy legs after yesterdays jumping exercises

Thursday Jan 17, 2013 #

6 PM

Running warm up/down 20:00 [1]

Strength 30:00 [0]

Agility/Speed 10:00 [0]

Circuite with the STBern

Wednesday Jan 16, 2013 #

6 PM

Orienteering long 58:00 [1]

NLZ training in Zollikofenwald. No streets on the map, focus on compass and counter lines.

Tuesday Jan 15, 2013 #

12 PM

Running warm up/down 43:00 [1]

Running hills 27:00 [4]

7 times approx 3:30 min with 1:15 min breaks

Monday Jan 14, 2013 #

5 PM

aqua jogging long 45:00 [1]

8 PM

Strength 30:00 [0]

Sunday Jan 13, 2013 #

3 PM

Running warm up/down 1:15:00 [1]

Running long 30:00 [3]

I3 - distance up to Ulmiz

Saturday Jan 12, 2013 #

2 PM

Roller Ski long (classic) 40:00 [1]

Strength 25:00 [0]

Friday Jan 11, 2013 #

3 PM

Running warm up/down 35:00 [1]

Orienteering race 17:45 [4]

Sprint training in Solothurn with NLZ. Ran quite good, and won among the women.

Wednesday Jan 9, 2013 #

6 PM

Orienteering long 1:00:00 [1]

Tuesday Jan 8, 2013 #

7 AM

Running long 20:00 [1]

morning run

12 PM

Running warm up/down 23:00 [1]

Running intervals 37:00 [4]

(5 min + 2min + 1 min with 1 min breaks) times 3 with 2 min breaks between the series. I was fast today, running the 5 min in a pace of around 3:30-35min/km, which is close to my track pace. Today we ran on flat forest streeets. Satiesfied!