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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running30 25:34:57 30.39 48.9 560
  Orienteering6 5:39:05
  Biking5 3:30:00
  Roller Ski2 2:27:00
  Laufschule12 1:49:00
  Strength5 1:45:00
  XC-Skiing1 1:35:00
  Agility/Speed6 1:34:00
  Streching5 23:00
  Total36 44:17:02 30.39 48.9 560
  [1-5]36 38:46:02

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Sunday Nov 30, 2014 #

11 AM

Running warm up/down 1:00:00 [1]

Running race 16:23 [5] 4.4 km (3:43 / km)

New PB on Steinhölzlilauf kurzstrecke. Better conditions than in 2012, but anyway nice to make a new PB

Saturday Nov 29, 2014 #

2 PM

Running long 2:00:00 [1] 14.5 km (8:17 / km)

Haggistrophy with OL Norska.

Friday Nov 28, 2014 #

3 PM

Biking warm up/down 5:00 [1]

Running warm up/down 45:00 [1]

Orienteering race 17:05 [4]

Nlz-sprint in Neufeld. A bit rusty technically and make two bigger mistakes (10+30sec), but fun to sprint again!

Thursday Nov 27, 2014 #

12 PM

Running long 38:00 [1]

6 PM

Running warm up/down 40:00 [1]

Laufschule 5:00 [0]

Agility/Speed 5:00 [0]

Strength 30:00 [0]

Wednesday Nov 26, 2014 #

6 PM

Running warm up/down 10:00 [1]

Orienteering long 1:00:00 [1]

Tuesday Nov 25, 2014 #

Note
(rest day)

Monday Nov 24, 2014 #

11 AM

Running warm up/down 20:00 [1]

Laufschule 10:00 [0]

Agility/Speed 25:00 [0]

Running warm up/down 10:00 [1]

Sunday Nov 23, 2014 #

1 PM

Running warm up/down 1:05:00 [1]

Laufschule 5:00 [0]

Running race 16:34 [4] 4.1 km (4:02 / km) +100m 3:36 / km

NLZ-test round (ran by myself). 26 sec behind PB from sprint 2012. I guess that is OK, after 95 min XC-skiing yesterday.

Saturday Nov 22, 2014 #

12 PM

XC-Skiing long (skating) 1:35:00 [1]

In Goms with Beat

Friday Nov 21, 2014 #

Note
(rest day)

Thursday Nov 20, 2014 #

12 PM

Orienteering race 30:00 [4]

Running warm up/down 20:00 [1]

Unisport orienteering training. One-person-relay with massstart and two loops. Fun! Was beaten by three guys (all real orienteers, not students), two of them by some small seconds, and Daniel Hubmann by 5 min.

Wednesday Nov 19, 2014 #

5 PM

Running warm up/down 6:00 [1]

Orienteering long 1:20:00 [1]

NLZ training in Emmenthal (night training).

Tuesday Nov 18, 2014 #

12 PM

Running long 40:00 [1] 6.9 km (5:48 / km)

Streching 3:00 [0]

6 PM

Running warm up/down 31:00 [1]

Running warm up/down 23:00 [2]

Laufschule 10:00 [0]

Running intervals 16:00 [4] 4.0 km (4:00 / km) +160m 3:20 / km

8 x 2 min with active breaks running down to start again. In each interval I came ca 500 m up the hill with 20 m climb according my GPS-watch.

Monday Nov 17, 2014 #

6 PM

Running warm up/down 35:00 [1] 6.0 km (5:50 / km)

Laufschule 15:00 [0]

Agility/Speed 25:00 [0]

Strength 15:00 [0]

Sunday Nov 16, 2014 #

11 AM

Running warm up/down 45:00 [1]

Laufschule 5:00 [0]

Running intervals 35:00 [3]

5x5 min with 2 min breaks

Saturday Nov 15, 2014 #

10 AM

Biking long 1:30:00 [1]

4 PM

Running long 1:05:00 [1] 9.0 km (7:13 / km) +300m 6:11 / km

Agility/Speed 5:00 [0]

Friday Nov 14, 2014 #

7 PM

Running warm up/down 20:00 [1]

Orienteering race 1:06:00 [4]

Bern By Night in Oberscherli. Started well, and was in the leading group approaching the center control of the first butterfly. Was the only one/the first having the right wing of the butterfly first, and had to attack the 5th control (which we were informed was not correctly maped) by myself. Search the control for two minutes....Came together with Kaspar Hägler who search the 5th as well, and we both ran past the 6th without seeing it (small reflectors). More than 1 min more lost. 7th aswell I ran too fare and lost Kaspar. Back to the center control of the butterfly I ran good, but then I make a new mistake in the second wing of the butterfly. Out of the butterfly and into control 12, Kaspar catch me from behind (probably searched more than me on the second wing), and I ran with him the rest of the first loop. To the arena passage he ran away, and I was alone again. Hesitate to 16th and loose track into the 17th (loose more than 3 min, having to try twice before I find it). To the 20th I hesitate, and to the 27th I get lost in the fog and loose again 3 minutes.

Fun with masstart of 100 people, and fun to see that my speed was good in parts of the race. Not good enough technically - 10 min mistakes.... Can blame some of it on the fog and the green, but I should have done a better job.

Thursday Nov 13, 2014 #

11 AM

Running long 38:00 [1]

Streching 5:00 [0]

6 PM

Biking warm up/down 10:00 [1]

Running warm up/down 40:00 [1]

Laufschule 15:00 [0]

Agility/Speed 10:00 [0]

Strength 15:00 [0]

Circuit with STB

Wednesday Nov 12, 2014 #

11 AM

Biking long 45:00 [1]

Tuesday Nov 11, 2014 #

11 AM

Running long 43:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 53:00 [1]

Running intervals 21:00 [4]

Running intervals 5:00 [5]

Monday Nov 10, 2014 #

6 PM

Running warm up/down 35:00 [1]

Laufschule 9:00 [0]

Agility/Speed 24:00 [0]

Strength 15:00 [0]

Sunday Nov 9, 2014 #

1 PM

Running warm up/down 20:00 [1]

Running intervals 20:00 [3]

Running intervals 10:00 [4]

Ran 2x(5 min slow (low I3) + 5 min moderate (high I3) + 5 min fast (I4)) all without breaks. Felt the long trainings from yesterdays in my legs, but it was ok. Ran 4:30 min/km on the slow, 4:15 min/km on the moderate, and 3:55 min/km on the fast intervals.

Laufschule warm up/down 5:00 [0]

Saturday Nov 8, 2014 #

9 AM

Roller Ski long 1:30:00 [1]

4 PM

Running long 1:54:00 [1]

Friday Nov 7, 2014 #

3 PM

Running warm up/down 15:00 [1]

Laufschule 5:00 [0]

Running intervals 15:00 [3]

Running long 24:00 [1]

Thursday Nov 6, 2014 #

11 AM

Running long 37:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 30:00 [1]

Laufschule 15:00 [0]

Strength 30:00 [0]

Running warm up/down 5:00 [1]

Streching 5:00 [0]

Wednesday Nov 5, 2014 #

6 PM

Roller Ski long (classic) 57:00 [1]

Tuesday Nov 4, 2014 #

11 AM

Running long 38:00 [1]

6 PM

Running warm up/down 30:00 [1]

Running intervals 30:00 [4]

6x1000m with 80sec breaks. Ran in 3:38-3:41min/km pace.

Laufschule 10:00 [0]

Monday Nov 3, 2014 #

Note
(rest day)

Sunday Nov 2, 2014 #

10 AM

Running warm up/down 20:00 [1]

Orienteering race 1:00:00 [3]

Orienteering race 26:00 [4]

Team OL champs. in St Gallen with Sandra Schärer and Annina Hirzel. Fun!

Saturday Nov 1, 2014 #

10 AM

Running long 1:10:00 [1]

Running long 45:00 [2]

Two Towers
4 PM

Biking long 1:00:00 [1]

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