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Training Log Archive: silje

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Biking12 8:10:00
  XC-Skiing6 7:26:00
  Strength13 7:03:00
  Orienteering8 6:10:16 8.02 12.9 125
  Running13 5:26:25 2.3 3.7
  Elliptical4 2:40:00
  aqua jogging2 1:45:00
  Streching9 50:00
  Foamrolling1 10:00
  Total39 39:40:41 10.31 16.6 125
  [1-5]34 31:37:41

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Wednesday Feb 29, 2012 #

10 AM

Running warm up/down 15:00 [1]

Orienteering intervals 45:00 [3]

sprint-intervals. Did not push
4 PM

Strength 55:00 [0]

Tuesday Feb 28, 2012 #

10 AM

Running warm up/down 35:00 [1]

Orienteering race 38:20 [4]

Relay training with the swedes. Did not have the speed of the fastest girls, but ran a good technical race and was beaten with only 50sec in posision 7.

Monday Feb 27, 2012 #

10 AM

Running warm up/down 10:00 [1]

Orienteering long 1:05:00 [2]

Running in pair with Ida, first a map without meridians, so kind of with out the compass. We ran the same loop in different direction. Made two mistakes, so Ida beated me with a minute or something. Then a loop with forking, where I did one mistake, Ida did two, but since my one was bigger than her two mistakes, she came first to the finish line and won the competition. The map was without roads and yellow, just counter lines and green was on the map.
4 PM

Biking long 30:00 [1]

Strength 32:00 [0]

Streching 5:00 [0]

Sunday Feb 26, 2012 #

12 PM

Running warm up/down 35:00 [1]

Orienteering race 41:23 [4] 6.4 km (6:28 / km) +125m 5:53 / km

Middle distance race from the same arena as yesterdays WRE-longdistance. Ran a good technical race, but had to invest some time in doing so, so no real mistakes only some hesitations where I stopped read the map and continued correctly. No pain in achilles, but felt it was a long time since I ran fast last time, and I also was not really used to the terrain type.
5 PM

Strength 20:00 [0]

Saturday Feb 25, 2012 #

1 PM

Running warm up/down 15:00 [1]

Orienteering long 45:00 [2]

WRE longdistance in Portugal. Running just parts of the race because of my achilles. Didn't feel any pain, so tomorrow full speed.

Thursday Feb 23, 2012 #

9 AM

Running intervals 15:00 [3]

Ran first 35 minutes longjogg, than 3*3min with 2min jogging in between. Than I meet a girl from Eritrea, who aim at 5000m in the olympic games in London, so ran the last minutes with her.

This training was a test of my injuries to know if I should go or not go to Portugal tomorrow, and it turned out to be no pain in the achilles, which means I go to Portugal after all!

Running long 45:00 [1]

Wednesday Feb 22, 2012 #

10 AM

XC-Skiing long (skating) 1:50:00 [1]

at Gurnigel

Tuesday Feb 21, 2012 #

10 AM

Biking long 1:00:00 [1]

Strength 5:00 [0]

7 PM

Strength 40:00 [0]

Monday Feb 20, 2012 #

10 AM

Biking warm up/down 33:00 [1]

Biking intervals 27:00 [3]

7 times 3 minutes with 1 minute breaks

Sunday Feb 19, 2012 #

10 AM

XC-Skiing long (skating) 1:10:00 [1]

With Jenny in Kandersteg.
4 PM

Running long 10:00 [1]

10min without any pain, but started to feel it after 10 minuts and quited.

Saturday Feb 18, 2012 #

10 AM

XC-Skiing warm up/down (skating) 30:00 [1]

XC-Skiing intervals 25:00 [4]

5 times 4 minuts with 1 min breaks.

Friday Feb 17, 2012 #

10 AM

Running long 26:40 [1] 3.7 km (7:12 / km)

Testing to run again - was ok! Didn't feel any pain.

Strength 32:00 [0]

Foamrolling 10:00 [0]

3 PM

aqua jogging long 45:00 [1]

Thursday Feb 16, 2012 #

10 AM

Biking long 1:00:00 [1]

Strength 15:00 [0]

Streching 5:00 [0]

Wednesday Feb 15, 2012 #

10 AM

aqua jogging long 1:00:00 [1]

Tuesday Feb 14, 2012 #

12 PM

Biking warm up/down 15:00 [1]

Elliptical intervals 25:00 [3]

5 times 4 minuts with 1min breaks.

Elliptical warm up/down 5:00 [1]

6 PM

Strength 45:00 [0]

Streching 5:00 [0]

Sunday Feb 12, 2012 #

9 AM

Biking warm up/down 15:00 [1]

Strength 40:00 [0]

Streching 5:00 [0]

Saturday Feb 11, 2012 #

9 AM

Elliptical long 50:00 [1]

Biking long 10:00 [1]

Streching 5:00 [0]

2 PM

Elliptical long 30:00 [1]

Biking long 30:00 [1]

Friday Feb 10, 2012 #

10 AM

Running warm up/down 8:00 [1]

3 PM

Biking long 1:00:00 [1]

Strength 20:00 [0]

Streching 5:00 [0]

Thursday Feb 9, 2012 #

9 AM

Biking long 1:00:00 [1]

Strength 32:00 [0]

3 PM

Elliptical warm up/down 25:00 [1]

Elliptical intervals 25:00 [3]

1+2+3+4+4+3+2+1min with 1min breaks with Helena Jansson

Wednesday Feb 8, 2012 #

10 AM

Running warm up/down 5:00 [1]

Orienteering long 35:00 [1]

4 PM

Biking long 1:00:00 [1]

Streching 5:00 [0]

Tuesday Feb 7, 2012 #

3 PM

Running warm up/down 35:00 [1]

Running race 26:45 [4]

"Kontinentaltest" - terrain test in Skåne. Ran two rounds of 13-14min with downhills, uphills, tracks, forest +++. Masstart with the girls. Had no idea where I stood but thought it would be even between us. Was therefore happy when I managed to keep up the tempo of Mari Fasting. Ran behind here half of the first loop and past her up the long hill to the end of the round. Kept her behind almost the whole second round, but she past me where I had past her in the first round, so up the last hill I followed her, but when she accelerated onto a flatter part she got these 5 meters that are so hard to close, and I had no more gears, and only managed to keep the distance to here, and she won with 5 seconds or something like that. Satiesfied that I was so even with her, but dissatisfied that I was unable to step up and sprint to the finnish line.

Monday Feb 6, 2012 #

2 PM

Biking long 30:00 [1]

Strength 32:00 [0]

Streching 10:00 [0]

Sunday Feb 5, 2012 #

11 AM

Running warm up/down 25:00 [1]

Orienteering race 45:33 [4] 6.5 km (7:00 / km)

Vinterrace - Trollhättan: Masstart with two butterflies as forking. A big field and some fighting at the first control, after that it got better and I could run a good technical race with only one real mistake of about one minute maybe, and one bad route choice. That resulted in my first victory of this season, 2min ahead of Maria Magnusson, and Camilla Engstrand and Emma Andersson was the third and fourth women. I had company with different men and boys through out the race, but Maria and Emma always had the other forking than me, so I just saw them from time to time.

Saturday Feb 4, 2012 #

10 AM

Running warm up/down 20:00 [1]

Orienteering long 55:00 [2]

Technical training in Trollhättan in group with Emma Andersson, Maria Magnusson and Camilla Engstrand. 4 Butterflies where we ran in different order or direction and met again in the middle. Fun and good training. -15 degrees cold.
4 PM

Strength 55:00 [0]

Fitness boxing with SAIK. Two and two in pairs, changing between boxing and holding. Fun, but will hurt tomorrow.

Streching 5:00 [0]

Thursday Feb 2, 2012 #

10 AM

XC-Skiing warm up/down (skating) 20:00 [1]

XC-Skiing intervals (skating) 28:00 [4]

7 times 3 min with 1 min active breaks.
5 PM

XC-Skiing long (classic) 1:05:00 [1]

Wednesday Feb 1, 2012 #

9 AM

XC-Skiing long (classic) 1:38:00 [1]

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