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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Mar 4:

activity # timemileskm+m
  Running6 5:04:42 28.89 46.5 930
  Orienteering2 2:15:55 9.69(14:01) 15.6(8:43) 48524c
  strength2 1:00:00
  Agility/Speed1 20:00
  Streching3 15:00
  Ellipsemaskin1 10:00
  Laufschule1 3:00
  Total8 9:08:37 38.59 62.1 141524c
  [1-5]8 7:30:37

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MoTuWeThFrSaSu

Sunday Mar 4 #

11 AM

Running warm up/down 30:00 [1] 3.2 km (9:22 / km) +175m 7:22 / km

Orienteering race 1:00:55 [4] *** 8.0 km (7:37 / km) +320m 6:21 / km
24c

Huttwiler OL

Saturday Mar 3 #

1 PM

Running warm up/down 50:00 [1] 6.0 km (8:20 / km) +60m 7:56 / km

Laufschule 3:00 [0]

Streching 5:00 [0]

Running race 34:42 [4] 8.0 km (4:20 / km) +40m 4:14 / km

SM cross in Geneva with snowy grown and snowy weather. Started ok, but got a side stitch just before 4km, and had to slow down. Boring, but could at least run a bit faster again the last 1-2laps.

Friday Mar 2 #

Note
(rest day)

Thursday Mar 1 #

11 AM

Running warm up/down 25:00 [1] 3.8 km (6:35 / km) +20m 6:25 / km

Running intervals 35:00 [4] 7.0 km (5:00 / km) +35m 4:53 / km

6x1000m with 2' rest on the threadmil with 0.5% incline. The first 4 intervals in 15.5 km/h (3:52min/km), the 4th in 15.3 km/h (3:55) and the last in 15.2 km/h (3:57).
6 PM

Running warm up/down 10:00 [1]

strength 20:00 [0]

Agility/Speed 20:00 [0]

Streching 5:00 [0]

Wednesday Feb 28 #

6 PM

Orienteering long 1:15:00 [1] 7.6 km (9:52 / km) +165m 8:54 / km

Tuesday Feb 27 #

6 PM

Running long 45:00 [2] 6.5 km (6:55 / km) +220m 5:55 / km

Running tempo 10:00 [4] 2.5 km (4:00 / km)

Monday Feb 26 #

8 AM

Ellipsemaskin warm up/down 10:00 [1]

strength 40:00 [0]

6 PM

Running long 1:05:00 [1] 9.5 km (6:51 / km) +380m 5:42 / km

Streching 5:00 [0]

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