Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending May 31, 2014:

activity

time

miles

Running

17:36:00

Orienteering

8:38:18

1.74

2.8

Biking

4:53:00

Strength

1:10:00

Streching

5:00

Total

32:22:18

1.74

2.8

[1-5]

31:07:18

2:20

0:00

» now

Saturday May 31, 2014 #

2 PM

Running warm up/down 30:00 [1]

Orienteering race 40:00 [3]

Swiss Champs in middel distance in french Jura. 8th position 5 min behind Simone Niggli

Friday May 30, 2014 #

10 AM

Biking long 1:43:00 [1]

Biking aorund Belpberg

Thursday May 29, 2014 #

12 PM

Running warm up/down 43:00 [1]

Orienteering race 17:18 [4]

Sprint in Estavayer-le-lac (jwoc selection races for the swiss juniors), did a good start, but make two big mistakes (6th and 8th control) in the castle, and Judith runs much faster (especially on the easy legs) and I get beaten by 2:30 min !! That is too much, so a still a big job to do...!!

Wednesday May 28, 2014 #

6 PM

Running long 1:23:00 [1]

Long run around/over Gurten

Tuesday May 27, 2014 #

6 PM

Biking long 40:00 [1]

Strength 15:00 [0]

Monday May 26, 2014 #

Note
(rest day)

Sunday May 25, 2014 #

10 AM

Running warm up/down 40:00 [1]

Orienteering race 15:00 [4]

Saturday May 24, 2014 #

Event: NM sprint / Trondheim Open, Sprint / NM sprint - kvalifisering / NM sprints

11 AM

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

Orienteering race 15:00 [4]

NM sprint qualification 5th

5 PM

Running warm up/down 40:00 [1]

Orienteering race 15:00 [4]

NM sprint final , 11th

Friday May 23, 2014 #

Note
(rest day)

Thursday May 22, 2014 #

Event: Worldcup uttak lang

10 AM

Running warm up/down 25:00 [1]

6 PM

Running warm up/down 25:00 [1]

Orienteering race 1:30:00 [4]

World Cup Selection Long Distance. 7th

Wednesday May 21, 2014 #

Event: World Cup uttak mellom

10 AM

Running warm up/down 25:00 [1]

6 PM

Running warm up/down 40:00 [1]

Orienteering race 40:00 [4]

World Cup Selection Middle DIstance - ok first look but hesitate too much/ makes small mistakes and I am nr 6 at spectator control. Last loop I make one mistake of 30 sec, than take totally wrong route choice and loose 1 min more, and misinterprete the map to the last control and loose new 20 sec. That was not good enough and end as nr 10.

Tuesday May 20, 2014 #

2 PM

Orienteering long 40:00 [1]

Running on the old neighbour map of the long distance selection race with Tone

Monday May 19, 2014 #

Note
(rest day)

Sunday May 18, 2014 #

11 AM

Running warm up/down 15:00 [1]

Orienteering intervals 25:00 [3]

Orienteering warm up/down 22:00 [1]

O-intervals

Saturday May 17, 2014 #

11 AM

Running long 1:15:00 [1]

Long jog with my dad at home

Friday May 16, 2014 #

Note
(rest day)

Thursday May 15, 2014 #

6 PM

Running warm up/down 40:00 [1]

Running intervals 22:00 [4]

10x200m + 7x200m with 100m active break between each 200m, and 4 min breaks between the two series.

Wednesday May 14, 2014 #

6 PM

Orienteering long 1:10:00 [2]

Tuesday May 13, 2014 #

3 PM

Biking long 1:00:00 [1]

Monday May 12, 2014 #

Note
(rest day)

Sunday May 11, 2014 #

6 PM

Running warm up/down 35:00 [1]

Running intervals 33:00 [4]

6 x 4 min with 2 min breaks (flatt the first, third and fouth, hills second, fifth and sixth). My legs felt a bit tired since yesterday, but except of that I felt fit. This training was the last hard session of a small intensity block (5 hard sessions in 8 days), monday will be a rest day and tuesday an alternative day to recover.

Saturday May 10, 2014 #

11 AM

Running warm up/down 25:00 [1]

Orienteering long 40:00 [1]

Orienteering training (HighTechHighSpeed-day) with the Swiss runners. First part was counterlines and stones only, and second part normal map. The terrain was pre-Alpine and quite WOC relevant!

2 PM

Running warm up/down 25:00 [1]

Orienteering race 24:00 [4] 2.8 km (8:34 / km)

Short middle distance (HighTechHighSpeed-day) with the Swiss runners. Made an ok race, but made several 15-30sec mistakes/hesitations. Satiesfied with being less than 2 min behind Ines and Sabine. That is a step forward compared to competitions a few weeks ago where I was 6-8(!) min behind on a normal middel distance without making any mistakes.

Friday May 9, 2014 #

5 PM

Biking long 40:00 [1]

Strength 20:00 [0]

Thursday May 8, 2014 #

12 PM

Running warm up/down 33:00 [1]

Running intervals 32:00 [4]

6 x 1000 m with 2 min breaks. Ran too fast the two first intervals, so the 4 last was hard mentally, and slower

Wednesday May 7, 2014 #

6 PM

Orienteering long 1:05:00 [1]

Orienteering training - without roads. Hubewald.

Tuesday May 6, 2014 #

6 PM

Running warm up/down 35:00 [1]

Running warm up/down 25:00 [2]

Running intervals 15:00 [4]

3x5x(40''/20'') with 3 min breaks between the series. Started out with the men group of STB and Judith, but was of course the slowest in the group and after the first series I was a 100 m (?) behind the next runner, and I was alone the rest of the training. I also think that I misinterpreted where to run the 2nd and 3rd series, and ended up having 25 minutes to run back home after the intervals.

(Correction: The others ran 3x10x(40''/20'') and that is why I lost them. )

Anyway, I got a good training! The intervals went well, and even though I am fare from where I want to be physically it is fun just to be able to run intervals!

C • Swiss men 1

Monday May 5, 2014 #

6 PM

Biking long 50:00 [1]

Strength 20:00 [0]

Sunday May 4, 2014 #

1 PM

Running warm up/down 50:00 [1]

Running intervals 15:00 [4]

3x10x(15''/15'') with Beat and Carmen along Aare

Saturday May 3, 2014 #

1 PM

Running long 1:00:00 [1]

Running with Beat, Stefan, Andrea and Reto

Friday May 2, 2014 #

9 AM

Running long 51:00 [1]

Running intervals 9:00 [3]

Long jog with 3x3 min to test the body. Felt ok, and the pulse behaved normally.

Thursday May 1, 2014 #

11 AM

Running long 25:00 [1]

Running long 25:00 [2]

Strength 15:00 [0]

Streching 5:00 [0]

Running along Aare, after 25 min I met Ratsky and ran with him the second half. The body felt good today, so probably the headache the last three days was a combination of that I was tired from the weekend, stress and not yet fully recovered sinuses.

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