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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running35 20:40:00
  Orienteering22 12:52:26 5.16 8.3
  Biking1 1:40:00
  Laufschule12 1:05:00
  Streching7 40:00
  Total38 36:57:26 5.16 8.3
  [1-5]38 35:12:26

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Sunday May 31, 2015 #

10 AM

Running warm up/down 35:00 [1]

Orienteering race 15:00 [4]

NM-sprint relay first leg. Good start with full control, but was a bit too fast out of control 8 and forgot the 9. control. Realized when I had almost run the whole up hill to the 10th control, and had to run back. Lost 1 min on that and several more seconds on being tired after running one more uphill than the rest.

Saturday May 30, 2015 #

Event: NM sprint / Skjærgårdssprinten
 
11 AM

Running warm up/down 40:00 [1]

Laufschule 5:00 [0]

Orienteering race 15:17 [4]

NM sprint quali - shared victory in heat 1 together with Anne Johanne Lind
5 PM

Running warm up/down 45:00 [1]

Orienteering race 15:00 [4]

NM sprint final - didn't see the best route choice to control 1, but didn't realize and ran good kind of the whole first loop. The second loop I ran poorly, with less focus, some bad route choices and one mistake. Hausken was the best on this loop, taking all the right route choices and having maybe just a little higher speed.

Friday May 29, 2015 #

10 AM

Running warm up/down 25:00 [1]

Laufschule 5:00 [0]

Thursday May 28, 2015 #

10 AM

Running warm up/down 35:00 [1]

Laufschule 5:00 [0]

Streching 5:00 [0]

Running intervals 15:00 [4]

5 x 400m with 40 sec breaks, 5 x 200 m with 30 sec breaks and 5 x 15"/15". 2.5 min breaks between each serie.

Wednesday May 27, 2015 #

6 PM

Running warm up/down 15:00 [1]

Orienteering long 1:03:00 [1]

Raumarkarusellen in Gjerdrum

Tuesday May 26, 2015 #

8 PM

Running long 29:00 [1]

Easy running with my dad

Monday May 25, 2015 #

10 AM

Running warm up/down 25:00 [1]

Orienteering warm up/down 20:00 [2]

Orienteering race 15:00 [3]

Sprint session in Erskine close to Glasgow. First two warm up loops, than one sprint course with full focus and higher speed. I was a bit tired, so didn't manage to push very hard, but got a nice sprint training anyway. The sprint was quite difficult with many small paths and stairs between houses as well as fences.

Sunday May 24, 2015 #

12 PM

Running warm up/down 30:00 [1]

Laufschule 5:00 [0]

Orienteering race 27:45 [4] 4.2 km (6:36 / km)

Scottish champs in relay also close to Oban and close to the terrain of yesterdays long distance. Ran the last leg in team with Heidi (1st leg) and Ida (2nd leg). They ran very well on their legs: Heidi coming in close behind the first teams, Ida running us into a big lead and sending me alone in front out in the forest. I ran well, trying to run safe but fast. I tried not to look back, and had no feeling of if I was in clear lead or if the others were close behind me. Got a bit nervous when I missed 15 second to one control, but continued the good work and could run us into a clear victory. Nice to be able to keep the lead my team mates had made on the first two legs, And we were all satisfied with our and the team's performance.

Saturday May 23, 2015 #

1 PM

Running warm up/down 35:00 [1]

Laufschule 5:00 [0]

Orienteering race 1:05:00 [4]

Victory in scottish champs in long distance close to Oban. Ran a very stable technical race with good flow in both map reading and running. Made some minor mistakes on micro routes, and got tired towards the end of the race due to no refreshments (water/sugar/salts) during the race. But kept it together technically and had a strong finish taking the victory by only 2 sec which I won in the finish sprint. Hollie Orr got 2nd, and Jessica Tullie the 3rd spot. Nice to win with many good international runners in the starting field, eventhough this was just a compitition in the middle of a training camp for most parts.

Friday May 22, 2015 #

11 AM

Orienteering long 1:00:00 [1]

Orienteering training on the way from Inverness to Oban. Nice open highland, with marshes and no trees.

Thursday May 21, 2015 #

10 AM

Running warm up/down 35:00 [1]

Laufschule 5:00 [0]

Orienteering intervals 17:00 [4]

First a 2 km course with 2 min start interval with the swiss national team. After that we had a one leg interval running from the start triangle to the 1st control on the map. The rest of the course was destroyed by a storm.

The first 2km course was in a very diffuse and difficult slope, on an old map. Everyone had difficulties (the men included), and I got through it ok, but had 1 big mistake to the 5th control loosing 1:30 min here. The control setters meant the map was bad at this place. Ida won this course.

The 2nd part - the one leg compitition. I ran very well, and ran the fastest time of all the girls (swiss included).
4 PM

Orienteering long 45:00 [1]

Technical training on a map from 99. Pretty nice terrain.

Wednesday May 20, 2015 #

10 AM

Running warm up/down 25:00 [1]

Orienteering warm up/down 10:00 [1]

Laufschule 5:00 [0]

Orienteering race 26:18 [4] 4.1 km (6:25 / km)

Middle distance training race in middle/relay relevant terrain. Ran very good, only hesitating and loosing time one some of the shorter legs, having no mistake bigger than 15 seconds. The terrain was fast with good runability and visibility, and I was pushing quite hard all the way. Fun to keep it together technically the whole race, and to take the victory.
4 PM

Running long 31:00 [1]

Streching 10:00 [0]

Recovery jogging with Kamilla and Heidi

Tuesday May 19, 2015 #

11 AM

Running warm up/down 10:00 [1]

Orienteering long 45:00 [1]

5 PM

Running warm up/down 15:00 [1]

Orienteering long 45:00 [1]

Sunday May 17, 2015 #

11 AM

Running warm up/down 35:00 [1]

Laufschule 5:00 [0]

Streching 5:00 [0]

Orienteering race 14:37 [4]

WRE sprint in Dornbirn, Austria. Controlled opning, took time to read the map carefully and look around me. No problems the two first controlled, maybe the wrong route to 3rd and 4th. Starting to run faster to the 5th control, but still loose some time (wrong route?). Feel like getting ahead with the map reading and having very good flow the middle part of the course until arena passage. From the spectator control I thought I saw a passage through the house left, but realized quite soon this was not true, and lost only some seconds. Then I ran good until control nr 22. but I had folded my map in such a way that I though 22nd was my last control, and realized first approaching the 22nd that there was 2 controls to go. Loose 3 sec on both these legs on not lying ahead in the map reading. Anyway I could run into the finnish as a clear leader. And many exiting minutes later I ended as 4th woman, just 20 sec behind the winner Judith Wyder, and only 9 and 6 sec behind Simone Niggli and Julia Gross

Saturday May 16, 2015 #

6 PM

Running warm up/down 25:00 [1]

Laufschule 5:00 [0]

Orienteering race 32:29 [4]

WRE middle distance (2. Nationaler) in Laterns, Austria. Ran controlled in the beginning, had a bt to much respect for the slope controls, and lost time continuously but avoided mistakes. Ran technically stable until the 13th control where I suddenly came together with Sina Tommer starting 2 min ahead of me. I got stressed, and hesitated and thereby I lost some time. Thought Sina had catched me and not I her, and stressed too much to the next control. Eventhough I knew I ran too fare right I didn't managed/didn't take time to correct it and search the control. To the 15th I am not able to see which hill is my hill and search some seconds again. The rest was ok. Came in as clear leader, but got 7th in the end quite much behind winner Simone Niggli (almost 5min), but ok in the match compared to many of the others. A stable, solid race most of the time (minus 13th, 14th and 15th), but need to be faster downhill.

Friday May 15, 2015 #

6 PM

Running long 1:00:00 [1]

Thursday May 14, 2015 #

11 AM

Running warm up/down 35:00 [1]

Streching 5:00 [0]

Laufschule 5:00 [0]

Orienteering intervals 15:00 [4]

Sprintinterval in Thun - 2 loops
7 PM

Running warm up/down 30:00 [1]

Orienteering intervals 15:00 [4]

Sprintintervals in Langenthal with Beat. 2 loops

Wednesday May 13, 2015 #

6 PM

Running warm up/down 20:00 [1]

Orienteering long 40:00 [2]

Sprint in Münsingen organiziert von OL Norska

Tuesday May 12, 2015 #

12 PM

Running long 40:00 [1]

6 PM

Running warm up/down 25:00 [2]

Laufschule 10:00 [0]

Running intervals 25:00 [4]

Running warm up/down 25:00 [1]

Monday May 11, 2015 #

11 AM

Running long 1:00:00 [1]

Sunday May 10, 2015 #

2 PM

Running long 35:00 [1]

Saturday May 9, 2015 #

10 AM

Running long 20:00 [1]

Laufschule 5:00 [0]

Streching 5:00 [0]

5 PM

Running warm up/down 30:00 [1]

Orienteering race 54:00 [4]

Tiomila last leg. Got out as 9th runner in a big group. The others pushed hard and I lost some meters to the start point, but was still in good contact. Oriented individually into the 1st control and got it first of the big group (different forkings), and leaded the girls having this forking to the 2nd control. Out of the 2nd I didn't watch my compass well enough and ran a bit wrong before I managed to correct it and lost some meters, but still in contact with the others at control 3 and 4. To the 5th I had a long leg and chose to run on the fields. Started running towards the wrong edge of the forest out on the fields, but realized before it was too late but lost again some seconds and meters. Into the area of the 5th I again chose to run safe and individually and lost sight of the others eventhough I found my control safely. To the 6th I had a short leg in green and found an other control first, and lost 30 sec. To the 7th I got confused by the bad visability and hesitated as well as not using my compass enough and loos some more time, and get catched by tamperen. Run with her to the 8th, have different control on the 9th and eventhough I oriented well to this control I got confused by several small heights in the control circle and loose again time. To the 10th I meet again with tamperen. To the 11th we run different micro routechoices and I loose some time in the first part of the leg. Then I almost catch up again. The last part I somehow forget my compass some meters and run in the wrong direction for awhile, realizing but loose sight of tamperen and get catched by koovee. To the 12th I ran with koovee, but when she hesitated into the control I pass and get a gap. 13th went well, to 14th I run too fare and have to go back (15-30 sec) and to the 15th I get lost in the diffuse and green area by not finding the path I thought I was on, and not seeing the marsch that I am in (1 min +?) and get catched and passed by koovee. Finnishing in 11th position after several small mistakes through out the course.

Anyway, nice behing up there with the best and an 11th position is good! It is also motivating to see that we have potential to do even better.

Friday May 8, 2015 #

8 PM

Running long 35:00 [1]

Thursday May 7, 2015 #

6 PM

Running warm up/down 40:00 [1]

Orienteering intervals 17:00 [4]

Sprint start training in Zofingen (NLZ training from 24.04) with 3 intervals.

Wednesday May 6, 2015 #

6 PM

Orienteering long 1:00:00 [1]

Running warm up/down 5:00 [1]

Tuesday May 5, 2015 #

1 PM

Running long 35:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 20:00 [1]

Running warm up/down 15:00 [2]

Streching 5:00 [0]

Running intervals 20:00 [4]

Hill intervals --> 2 x 10 x 40"/20" with 3 min serie break up Gurten

Monday May 4, 2015 #

5 PM

Biking long 1:40:00 [1]

with Sarina over Ulmiz and Gurten.

Sunday May 3, 2015 #

6 PM

Running long 1:14:00 [1]

Saturday May 2, 2015 #

8 AM

Running long 1:03:00 [1]

Friday May 1, 2015 #

3 PM

Running warm up/down 23:00 [1]

Orienteering warm up/down 10:00 [1]

Orienteering intervals 30:00 [4]

Three loops with masstart together with Sarina and Dominique

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