Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

19:08:00

350

Orienteering

6:59:00

4.35

7.0

5 /

55%

Strength

2:15:00

Hiking

1:30:00

XC-Skiing

1:15:00

Roller Ski

1:00:00

Agility/Speed

1:00:00

Streching

30:00

Biking

10:00

Total

33:47:00

4.35

7.0

350

5 /

55%

[1-5]

30:02:00

averages - sleep:8.3 weight:57kg

2:25

0:00

» now

Tuesday Nov 30, 2010 #

12 PM

Running intervals (roads and asfalt) 52:00 [3]
ahr:186 max:202 slept:8.0

10times (3minuts I3, then 15sec full speed). More like a I3 long run then a intervall.

Running warm up/down (roads and asfalt) 18:00 [2]

Monday Nov 29, 2010 #

6 PM

Running long (roads) 40:00 [3]

Running long (roads and asfalt) 1:00:00 [2]
slept:7.0

Sumpftour - as always a bit faster than I want it in the beginning (low I3) But was better afterwards when Judith and I let the boys run. It is snow.

Sunday Nov 28, 2010 #

11 AM

Running warm up/down (roads) 20:00 [2]

Agility/Speed 10:00 [0]

Spretten skigang in snow

Strength 15:00 [0]

Streching 5:00 [0]
slept:10.0

Saturday Nov 27, 2010 #

Note
slept:9.0

Not perfectly fit, so took it easy. Made a walk in the snow.

Friday Nov 26, 2010 #

Running long (roads) 1:00:00 [2]
slept:9.5

Running with Jonas, built a big snowman (around 2m) at the end of the training!

C • :) 2

Thursday Nov 25, 2010 #

10 AM

XC-Skiing long (classic) 35:00 [1]
slept:8.0

First XC-skiing trip for the winter! Went with my classmate Silvan and Philipp to Kandersteg. There it was just to go off the train, put your backpack in a wardrobe and you were already in the ski tracks! Bought a saison card for whole switzerland, so that I will not need to pay 8 CHF everytime I wanne go XC-skiing.

XC-Skiing long (Skating) 30:00 [1]

XC-Skiing long (Skating) 10:00 [3]

Wednesday Nov 24, 2010 #

Orienteering long (forest) 1:10:00 [2] ***
slept:7.5

Technical training in the dark, difficult.

Tuesday Nov 23, 2010 #

6 PM

Running warm up/down (asfalt) 40:00 [2]
slept:7.5

Running intervals (asfalt) 1:00:00 [3]

3*8min with 5 min breaks + kind of fast warm up. The training was almost not an interval, more an I3 long run, since we ran in the breaks and the tempo was just a lititle slower than the interval tempo. (Around 10 beat per minut slower). Any way good training - but a bit long.

Monday Nov 22, 2010 #

6 PM

Running long 40:00 [2]

Running long 1:00:00 [3]

Sumpftour with the orienteers, a bit to fast for me this time.

Sunday Nov 21, 2010 #

2 PM

Running long (Roads, Tracks and asfalt) 1:40:00 [2]
slept:10.0

Running in courgevaux

Biking long 10:00 [1]

Friday Nov 19, 2010 #

7 PM

Orienteering race (Forest and roads) 1:24:00 [3] 7.0 km (12:00 / km)
slept:9.0

Bern by night

Running warm up/down (Roads) 20:00 [2]

Thursday Nov 18, 2010 #

9 AM

Roller Ski long (classic) 1:00:00 [2]
slept:9.0

Rainy trip, but still nice

6 PM

Running warm up/down (asfalt) 45:00 [2]

Agility/Speed 20:00 [0]

Strength 20:00 [0]

Wednesday Nov 17, 2010 #

6 PM

Orienteering long (forest) 1:15:00 [2]
slept:8.0

Night orienteering training. Easier than last wednesday but still hard. It was again without streets and since the map was from 2008 the vegitation was not correct everywhere. It was anyway just two controlls I had to search for(!) and I was just stuck in a green area 5 times.

Tuesday Nov 16, 2010 #

5 PM

Running long (roads and tracks) 1:00:00 [2] +350m
slept:8.0

Running with Jonas' father over Gurten.

Monday Nov 15, 2010 #

6 PM

Running long (roads and tracks) 1:16:00 [2]
ahr:170 max:188 slept:7.0

Sumpftour with the orienteers in the rain and in the dark.

Sunday Nov 14, 2010 #

2 PM

Running long (roads and tracks) 1:10:00 [2]
slept:5.0

Ran with Stefan Zingg up to Gurten and around. Again perfect weather and the wonderfull view to the Alps.

Friday Nov 12, 2010 #

8 PM

Orienteering race (roads and forest) 1:00:00 [4]
slept:9.0

DUO-NOL together with Jonas, DUO-NOL is a night orienteering competition where you have 1 h to take as many controlls as possible, you decide the order, and the controlls have different point values. The goal is to have the most points. Are you too late you get -5points for each min overtime. You also need to stay together with your team partner since there is just one SI-card and controll points in the forest. It was masstart and every team member got a map with all the controlls and also a describtion of how many point each controll gave. Jonas and I thought there were not enough time to take all the controlls so we choosed the wrong attackpoint. We realized first after 45min that we could manage to take all the controlls, but then it was a little to late because the controlls left where a bit to separate from eachother, and in the end there was one controll we did not visit. The other teams had made a better plan and 4 teams had taken all controlls. Therefore we were 5th in the end, but we anyway won a Toblerone so I am happy!( But next year, Jonas...)

Running warm up/down (roads) 20:00 [2]

Thursday Nov 11, 2010 #

6 PM

Running warm up/down (asfalt) 25:00 [2]
slept:9.0

Agility/Speed 30:00 [0]

Circuit training with LZ Bern, first some agility training, then circuit training with strength, speed and agility exercises, then some more strength at home and stretching. Really hard but not so long training.

Strength 20:00 [0]

Streching 5:00 [0]

Wednesday Nov 10, 2010 #

6 PM

Orienteering long (forest) 1:00:00 [2] ****
ahr:150 max:177 spiked:5/9c slept:8.0

Night-O with LZ-Bern, typical mittleland terrain, to make the training extra difficult the trainer had removed all the roads and tracks from the map, so all that was remaining was different green colors and yellow. Since it was my first night training these autumn it was really difficult for me without the roads. Compass running in the dark through green areas and still keeping the direction is demanding, and I found my self hesitating a lot. Eventhough I had a bad start with bad self confidence the first two controlls and also many times was stuck in some dark green, I managed to find a better feeling.

Tuesday Nov 9, 2010 #

6 PM

Running warm up/down (roads and asfalt) 53:00 [2]
slept:8.0

Running intervals (roads and asfalt) 22:00 [4]
(injured)

4 times 4 min with 2 min breaks together with Judith, good training, but had the food a bit close so it was a little uncomfortable to run fast.

Streching 5:00 [0]

Monday Nov 8, 2010 #

6 PM

Running long (roads) 47:00 [3]
slept:7.0 (injured)

Sumpftour with the orienteering people from Neufeld. Was a bit to fast for me to be a nice long run, but it was ok - I think it might be only the norwegians who really know how to run such long runs...

Running long (roads) 30:00 [2]

Sunday Nov 7, 2010 #

5 PM

Strength 55:00 [0]
slept:10.0 weight:57kg

Strength training - it was raining and cold so decided to train inside - made (50/10) times 55

Saturday Nov 6, 2010 #

11 AM

Hiking 1:30:00 [1]
slept:8.0

Hiking in the voralps, perfect weather and wonderfull view

Friday Nov 5, 2010 #

3 AM

Orienteering long (roads and forest) 1:10:00 [3] ***
slept:9.0

First orienteering training with Leistungzentrum Bern, it was a team-ol training because there is swiss championships in team-ol on sunday. I was therefore running with simone, and we had to take every second controll and plan where to meet for changing over to the other one (in the team-ol there is just one SI-card). Was fun, but we both searched two controlls together, the rest of the training we did very few mistakes.