Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Sep 30, 2014:

activity	#	time	miles	km	+m
Running	23	16:11:39	3.95	6.35	267
Orienteering	13	9:44:30	3.23	5.2	220
Biking	4	6:15:00
Roller Ski	1	54:00
Strength	2	30:00
Laufschule	1	5:00
Streching	1	5:00
Total	29	33:45:09	7.18	11.55	487
[1-5]	29	33:05:09

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Tuesday Sep 30, 2014 #

11 AM

Running long 40:00 [1]

6 PM

Running warm up/down 30:00 [1]

Running intervals 24:00 [4]

2+2+3+3+4+3+3+2+2 min pyramid intervals.. Ran the intervals in a mean pace of 3:31-3:47 min/km.

Running intervals 15:00 [3]

active breaks of 1+1+2+2+3+2+2+1min

Monday Sep 29, 2014 #

5 PM

Biking long 1:25:00 [1]

Strength 15:00 [0]

Sunday Sep 28, 2014 #

10 AM

Running warm up/down 15:00 [1]

Orienteering race 39:21 [4] 5.2 km (7:34 / km) +220m 6:15 / km

Emmenthaler-OL. Very nice terrain, and a bit lighter legs than yesterday, and I therefore enjoyed every meter of the race! I ran a good race where I was fighting physically and was focusing all the way. I did 2 big mistakes which were unnecessary (beginner mistakes of 2:15min in toral), and hesitated a bit to some difficult controls.

Saturday Sep 27, 2014 #

11 AM

Running warm up/down 20:00 [1]

Orienteering intervals 30:00 [3]

Orienteering intervals 10:00 [4]

Relay training with the region Bern/Solothurn Nachwuchskader. Two person teams where both ran two times. I ran 1st and 3rd leg with juniors 17-20 years (boys and girls), and the 14-16 year old ran 2nd and 4th leg.

Had heavy legs after yesterdays tough interval session, so did not push to hard in the uphills. It was anyway a really nice and challenging training, and a valuable relay experience training.

3 PM

Running warm up/down 30:00 [1]

Orienteering intervals 40:00 [3]

Relay start training with BE/SO Nachwuchskader. Started with the junior boys, sometimes masstart, sometime chasing.

The legs was even more tired than in the morning, so I kept to the plan of not pushing in the uphills. Good training, again, but this time I made too many mistakes. Especially the last three intervals was really challenging: almost flat area with high undergrowth, low visibility and very diffuse. I managed this part quite good.

Friday Sep 26, 2014 #

5 PM

Running warm up/down 45:00 [1]

Running intervals 27:00 [4]

3 x (30",90"p,30",75"p,30",60"p,30",45"p,30",30"p,30",15"p,30")

p = pause (break)

Thursday Sep 25, 2014 #

6 PM

Biking long 1:10:00 [1]

Wednesday Sep 24, 2014 #

6 PM

Running warm up/down 51:00 [1]

Running race 18:53 [4] 5.0 km (3:47 / km)

First 5000 m track ever, and the first track session in 2-3 months. Not the best preparation, but one time has to be the first time. Having a plan of 18 min, I fast realized that was not realistic and ran a pace of 3:45 min/km. That was not so hard for my heart/lungs, but for my legs. I past the first 1000m in 3:45 min, and the 2nd in 7:30 min, running constantly on 3:45min/km. The 3000 m mark I past on 11:20, having run on 3:50 min\km, due to loss of consentration. I managed to finish on the time 18:53 min. Not fast, but at least I have a time to improve.

I have learned that track sessions are necessarry ahead of a 5000m test, and that prepairing to be fit to fight for it is very importert. I was scared of the distance, and started too slow, and it is hard to increase the pace afterwards.

Tuesday Sep 23, 2014 #

6 PM

Running long 20:00 [2]

Running long 40:00 [1]

Monday Sep 22, 2014 #

6 PM

Running warm up/down 36:00 [1]

Running long 24:00 [3]

Sunday Sep 21, 2014 #

4 PM

Biking long 2:00:00 [1]

Biking from Bern through Bremgartenwald and Frienisberg

Saturday Sep 20, 2014 #

1 PM

Running warm up/down 50:00 [1]

Orienteering race 25:39 [4]

Harzelstaffel with Philipp and Beat. Philipp ran the 1st leg, and could send me out with first with a gap of some minutes to the next teams. I ran ok, but hesitated into many controls in order to be sure not to do a mistake, which I managed. I could send Beat out in a lead of almost 10 min. Beat managed to keep the other runners behind, and we won.

Friday Sep 19, 2014 #

6 PM

Biking long 20:00 [2]

Biking long 1:20:00 [1]

Biking at Gurten

Thursday Sep 18, 2014 #

6 PM

Running warm up/down 35:00 [1]

Running race 10:46 [5] 1.35 km (7:59 / km) +267m 4:01 / km

Best woman at Gurte Gredi (motbakkeløp)

Wednesday Sep 17, 2014 #

6 PM

Roller Ski long 54:00 [1]

Tuesday Sep 16, 2014 #

6 PM

Running long 1:05:00 [1]

Strength 15:00 [0]

Monday Sep 15, 2014 #

Note
(rest day)

Sunday Sep 14, 2014 #

9 AM

Running warm up/down 25:00 [1]

Orienteering race 39:00 [4]

Saturday Sep 13, 2014 #

12 PM

Running warm up/down 25:00 [1]

Orienteering race 41:00 [4]

NM middle distance final - good start to the first Control (2nd position here), but I followed it up with a big mistake to the 2nd Control loosing more than 2 minutes. Run good again to the 3rd, but make a 20 sec mistake to the 4th. After that I make some more small hesitations/mistakes, and get stuck trying to cross a big cliff to the 7th and make a 1 min mistake to the 8th. The rest was more or less stable, but all in all too many mistakes. 15th position 6 min behind.

Friday Sep 12, 2014 #

3 PM

Running warm up/down 25:00 [1]

Orienteering race 22:30 [4]

NM middle distance qualification - stable race, but make three mistakes of 30 sec, so still something to improve. 4th in my heat.

Thursday Sep 11, 2014 #

Event: NM-uka 2014

12 PM

Running warm up/down 25:00 [1]

Orienteering race 1:15:00 [4]

NM Long Distance - I am satisfied with my race Control 1-4 and 6-finish, but make a mistake to the 5.control and the wrong routechoice to the 6. loosing in total more than 7 min to the best split on these two legs. 11th in the end less than 8 min behind.