Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Jul 31, 2013:

activity

time

miles

Running

16:22:40

1.86

3.0

Hiking

11:25:00

1800

Orienteering

9:14:41

Biking

8:00:00

Strength

2:00:00

aqua jogging

1:30:00

Streching

25:00

Total

48:57:21

1.86

3.0

1800

[1-5]

46:32:21

4:10

0:00

» now

Wednesday Jul 31, 2013 #

10 AM

Running long 25:00 [1]

2 PM

Running warm up/down 35:00 [1]

Orienteering race 14:54 [4]

Euromeeting sprint 19th place. Two big mistakes in the end.

Tuesday Jul 30, 2013 #

2 PM

Running long 20:00 [1]

Orienteering long 40:00 [1]
(injured)

Running through parts of scottish 6 days stage 3. The terrain is part of the embargoed area for WOC 2015

Monday Jul 29, 2013 #

Note
(injured) (rest day)

Travelling to Scotland

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

11 AM

Running warm up/down 35:00 [1]

Strength 15:00 [0]

Running intervals 25:00 [4]

6x2min with 2 min breaks + 4x1min with 1 min breaks

Saturday Jul 27, 2013 #

9 AM

Running long 2:34:00 [1]
(injured)

Long jog in the mountains from Pontresina.

Friday Jul 26, 2013 #

6 PM

Running warm up/down 42:00 [1]

Running intervals 21:00 [3]
(injured)

7x3minuts with 1 min breaks

Thursday Jul 25, 2013 #

10 AM

Biking long 2:00:00 [1]

3 hrs biking with Beat

6 PM

Running warm up/down 15:00 [1]

Orienteering long 1:05:00 [1]
(injured)

Engadiner Abend OL

Wednesday Jul 24, 2013 #

7 PM

Running warm up/down 15:00 [1]

Orienteering warm up/down 30:00 [2]

Orienteering intervals 30:00 [3]

with Beat in Pontresina

9 PM

Hiking long 1:45:00 [1]

Hiking long 1:10:00 [2]
(injured)

Hiking with Beat from Pontresina, up to above 3000m and down again. Walked/ran slowly up and ran down.

Tuesday Jul 23, 2013 #

7 PM

Running warm up/down 45:00 [1]

Strength 20:00 [0]
(injured)

Short running and some strength in Pontresina with Beat

Monday Jul 22, 2013 #

9 AM

Biking long 1:30:00 [1]
(injured)

biking from Col du Marchairuz to Lamura (map close to La Cure).

1 PM

Orienteering long 1:00:00 [1]

Technical training at the map Lamura. Good start, but got totally lost 2 times at the end. A terrain type which needs full consentration, when first lost it takes long time to get back on track. A bit like WOC 2011 in France.

3 PM

Biking long 30:00 [1]

Sunday Jul 21, 2013 #

12 PM

Running warm up/down 25:00 [1]

Orienteering race 55:10 [4]
(injured)

Jura 2 days. Better, but still did one big mistake and some small ones. But understood the map better than yesterday

2 PM

Biking long 50:00 [1]

Biking from St George and back up to Col du Marchairuz

Saturday Jul 20, 2013 #

12 PM

Running warm up/down 25:00 [1]

Orienteering race 54:37 [4]
(injured)

Jura 2-days in St George above Nyon. Had troubles into many of the controls due to misunderstanding the counter lines.

3 PM

Biking long 1:00:00 [1]

Biking from St George up to Col du Marchairuz.

Friday Jul 19, 2013 #

2 PM

Running long 1:00:00 [2]
(injured)

Running in zürich from eth, along the lake and back

Thursday Jul 18, 2013 #

8 PM

Biking long 30:00 [1]

Strength 20:00 [0]

Streching 10:00 [0]

Wednesday Jul 17, 2013 #

5 PM

Running long 1:25:00 [1]
(injured)

Tuesday Jul 16, 2013 #

4 PM

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

Running intervals 30:00 [4]
(injured)

6x800m with 2 min breaks. Ran them on 2:50-55min.

Monday Jul 15, 2013 #

4 AM

aqua jogging long 45:00 [1]
(injured)

Sunday Jul 14, 2013 #

9 AM

Running warm up/down 30:00 [1]

Running intervals 25:00 [4]

(4 min + 2:15 min) x 3 with 1:30 min breaks. Hills

5 PM

Orienteering long 55:00 [1]
(injured)

In Spiez with Beat

Saturday Jul 13, 2013 #

9 AM

Hiking long 1:30:00 [1]

Via Ferratta (Klettersteig) in Kandersteg Almenalp. 3hrs up 1hrs hiking down again

Friday Jul 12, 2013 #

8 PM

Biking long 40:00 [1]

Strength 20:00 [0]

Thursday Jul 11, 2013 #

10 AM

Hiking long 2:00:00 [1]

Hiking from Kandersteg to Blümlisalphütte and back (6hrs in total)

Wednesday Jul 10, 2013 #

9 AM

Running warm up/down 30:00 [1]

Running intervals 35:00 [4]

5 times 5:50min uphill. breaks 1,5min

Tuesday Jul 9, 2013 #

11 AM

Orienteering long 1:05:00 [1]

Running warm up/down 10:00 [1]
(injured)

7 PM

Strength 30:00 [0]

Streching 10:00 [0]

Sunday Jul 7, 2013 #

2 AM

Running warm up/down 15:00 [1]

Orienteering long 1:25:00 [2]
(injured)

Last leg for olg stäfa in 5er-staffel in Zürich. Took it easy after my long hike yesterday. Struggeling a little in the beginning because it was extremly green in the forest. Under-vegitation was higher than me,good to run the last leg to have some paths through the bushes.

Saturday Jul 6, 2013 #

7 AM

Hiking long 3:00:00 [1] +1200m

Hiking a little more than 8hrs in total including breaks. Approx 1600 m climb in total. Hiking from Fluhseeli up to Wildstrubel (3244m above sea level), half the way down again and then finding our way to the final place Engstligenalp. Very nice, quite much snow, which made the trip much easier - it was just to stand on the shoes down all the hills

Friday Jul 5, 2013 #

6 PM

Hiking long 2:00:00 [1] +600m

Hiking to "Fluhseelihütte" (2045meters above sea level) close to Lenk in Simmenthal in the afternoon. A steep climb the whole way.

Thursday Jul 4, 2013 #

7 AM

Running warm up/down 35:00 [1]

Running intervals 20:00 [3]
(injured)

4 times a hill of about 3:20-30min.

Wednesday Jul 3, 2013 #

9 AM

Biking long 1:00:00 [1]

Strength 15:00 [0]

Streching 5:00 [0]

Tuesday Jul 2, 2013 #

7 PM

Running warm up/down 55:00 [1]

Running race 10:40 [5] 3.0 km (3:33 / km)
(injured)

3000m in Brugg, have not been running much on "tartan" the last months, and acctually also not so much flat - mostly done hill intervals, so it was tough for my legs to try to run fast on a 3000m. Anyway a good field to run fast, so a bit sad that my shape was not good enough to try to make a new PB: best woman 10:00 min, best man 9:03min, all starting together.

I was smart and tried to keep to the plan(10:30min) instead of trying to keep up with the faster runners. The first 400m I ran on 80 sec, and then the next 1000m in about 3:30 min/km speed. I ran the first 1000m below 3:30, approx 3:26min, and I was able to keep the speed up for an other 400m, but after 1800m I started to struggle, and was not able to keep the speed up. Past 2600m on 9:16 min, but tried to sprint the last 400m and managed to run the last round on 84 sec.

10:40min in the end. Not very satiesfying, but I think it is still a sign of increasing shape. It is 2.7 % behind my 3000m-time of november, and 4 % behind my PB. An taking the little "tartan"-running/flat-running into account it is ok, I guess. On the NLZ-test before my interval block last week I was 6.2 % behind PB...

Monday Jul 1, 2013 #

6 PM

aqua jogging long 45:00 [1]
(injured)

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