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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Oct 31, 2014:

activity # timemileskm+m
  Running27 20:24:00
  Orienteering7 6:32:00
  Roller Ski3 3:07:00 8.33 13.4
  Strength5 1:15:00
  Hiking1 1:00:00
  Biking1 1:00:00
  Agility/Speed2 42:00
  Laufschule2 15:00
  Total31 34:15:00 8.33 13.4
  [1-5]31 32:03:00

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Friday Oct 31, 2014 #

6 PM

Running warm up/down 45:00 [1]

Running intervals 20:00 [3]

5x3min with 1min breaks

Thursday Oct 30, 2014 #

8 AM

Running long 35:00 [1]

6 PM

Roller Ski long 1:00:00 [1]

Strength 15:00 [0]

Wednesday Oct 29, 2014 #

Note
(rest day)

Tuesday Oct 28, 2014 #

12 PM

Running long 40:00 [1]

6 PM

Running warm up/down 50:00 [1]

Running intervals 15:00 [3]

Running intervals 5:00 [4]

Running intervals 10:00 [3]

15 min I3, then 5 min fast and in the end 10 min I3.

Monday Oct 27, 2014 #

6 PM

Running warm up/down 30:00 [1]

Laufschule 8:00 [0]

Agility/Speed 22:00 [0]

Strength 15:00 [0]

Sunday Oct 26, 2014 #

11 AM

Running warm up/down 40:00 [1]

Orienteering race 30:00 [4]

Bernermannschafts-OL together with Beat. I ran as fast as I could, Beat read the map and made the decisions.

Saturday Oct 25, 2014 #

10 AM

Roller Ski long (classic) 1:20:00 [1] 13.4 km (5:58 / km)

To Zimmerwald via Niedermühlern
5 PM

Running long 47:00 [1]

Friday Oct 24, 2014 #

6 PM

Running warm up/down 35:00 [1]

Agility/Speed 20:00 [0]

Strength 15:00 [0]

Thursday Oct 23, 2014 #

6 PM

Running long 1:25:00 [1]

Wednesday Oct 22, 2014 #

7 PM

Running warm up/down 30:00 [2]

Running long 20:00 [3]

Running long 5:00 [4]

Moderat long run with about 20 min in 4:00-4:30min/km and 5 min 3:45-3:55 min/km in the end.

Tuesday Oct 21, 2014 #

7 AM

Running warm up/down 18:00 [1]

Strength 15:00 [0]

6 PM

Roller Ski long (skating) 47:00 [1]

Monday Oct 20, 2014 #

Note
(rest day)

Sunday Oct 19, 2014 #

11 AM

Running warm up/down 40:00 [1]

Orienteering race 1:05:00 [4]

Last national race of the season in Krattigen (Spiez). Started ok, but still had heavy legs from the mountain run Friday. Had some minor time losses, but was satisfied until the 5th control. But to the 6th I think I am right but find no control. Loose quite much time before I find the control. Stress after that, and I make several more mistakes ( 7th, 8th, 12th, 13th and 15th). Not a good day technically, but had problems with the map understanding due to readability (1:15000 and a lot of details in some areas) and generalization (more quite big rocks in the terrain than on the map). I should have taken more time to stand still to really understand the control areas before entering.

Saturday Oct 18, 2014 #

11 AM

Running warm up/down 15:00 [1]

Orienteering long 1:02:00 [3]

Berner-Oberländer-OL at Engstligenalp. Really nice, but heavy legs from yesterday

Friday Oct 17, 2014 #

12 PM

Running long 1:30:00 [1]

Hiking long 1:00:00 [1]

With Emma running/Hiking over Hohgant. Around 3.5 h in total

Thursday Oct 16, 2014 #

5 PM

Running warm up/down 35:00 [1]

Running intervals 20:00 [4]

10x2min with 1 min breaks.

Tuesday Oct 14, 2014 #

9 AM

Running warm up/down 50:00 [1]

Orienteering intervals 40:00 [4]

Caps-orienteering - ran in team with Heidi. I started the first "round" running to the 1st control hanging my buff there and ran back to start. I changed over to Heidi, who ran to the 1st control picked up the buff and put it at the 2nd control and ran back to change over to me and so on. After a very tight battle with Emma and Ingjerd we won some 20 sec ahead. The second round Heidi started, and again we managed to win some small seconds ahead of the others. Very nice and funny training, where we both had to put our control right, and find the control the other one had set, and be as fast as possible (without doing any mistakes, especially not in putting the control) in order to win. A nice way to be really focused, and to be able to push really hard to the changed over, which always was on the same place.
3 PM

Running warm up/down 15:00 [1]

Orienteering long 53:00 [1]

Orienteering training from Aviemore. Quite different terrain, with a lot of undergrowth on top of stone ground. Therefore partly very difficult to run. But on the top it was almost as in the norwegian mountains, and really nice but tough terrain.

Monday Oct 13, 2014 #

10 AM

Running warm up/down 10:00 [1]

Orienteering long 50:00 [2]

Very nice technical training close to Aviemore. High undergrowth, but open.
4 PM

Orienteering intervals 1:32:00 [1]

Running warm up/down 8:00 [1]

Counter lines training in pair with Ingjerd. Not too easy, but we managed it well. Again high undergrowth and good visibility.

Sunday Oct 12, 2014 #

9 AM

Running warm up/down 50:00 [1]

Running race 21:00 [4]

Race The Castle in Stirling Castle. Really tricky multilevel sprint, did not understand all at once (loosing 15s to 1st, 30s to 6th and 10 to the 13th) and had to stand still quite many times. The rest of the course had some difficult route choices, to the 10th I went into the course setters trap and lost more than a minute on an impassable wall. The rest of the race was good, and I got a 5th place even with the BIG mistake to the 10th control.

Saturday Oct 11, 2014 #

10 AM

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

Running race 20:00 [4]

Race The Castle (WRE) in Edinburgh. Funny and tricky sprint, with difficult short legs, and challanging route choices. Made two big mistakes (one route and one other of 20 sec each)., the rest was good. Satisfied with the best split time on the leg with the most climb, and also with big parts of the race. 8th position.
5 PM

Running 45:00 [3]

Running in Stirling with Heidi

Friday Oct 10, 2014 #

6 PM

Running warm up/down 30:00 [1]

Running race 20:00 [3]

Race The Castle night sprint in Edinburgh. Very complex multilevel sprint. Had some problems with a bridge and running to the wrong control (6 before 9) before I realized.

Thursday Oct 9, 2014 #

10 AM

Running long 50:00 [1]

Running intervals 10:00 [4]

Ran 3x2 min with long breaks to see how the body responded. It felt normal, so ready for Scotland

Wednesday Oct 8, 2014 #

5 PM

Running warm up/down 20:00 [1]
(sick)

Strength 15:00 [0]

Felt normal to run today - hope to be ready for Race The Castles on Friday.
C • YEAH! 1

Tuesday Oct 7, 2014 #

Note
(sick) (rest day)

Monday Oct 6, 2014 #

Note
(sick) (rest day)

Sunday Oct 5, 2014 #

Note
(sick) (rest day)

Saturday Oct 4, 2014 #

10 PM

Running long 30:00 [1]
(sick)

Laufschule 7:00 [0]

Friday Oct 3, 2014 #

6 PM

Running warm up/down 40:00 [1]
(sick)

Running intervals 15:00 [3]

4x3 min with 1.5 min breaks up Gurten

Thursday Oct 2, 2014 #

Note
(sick) (rest day)

Wednesday Oct 1, 2014 #

5 PM

Biking long 1:00:00 [1]

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