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Training Log Archive: silje

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running25 16:35:00
  Orienteering15 11:55:26 10.69 17.2
  Biking4 4:10:00
  Alpin Skiing1 2:00:00
  Laufschule3 25:00
  Strength1 15:00
  Streching1 5:00
  Total29 35:25:26 10.69 17.2
  [1-5]28 32:40:26

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Thursday Apr 30, 2015 #

7 PM

Biking long 1:15:00 [1]

Strength 15:00 [0]

Wednesday Apr 29, 2015 #

5 PM

Biking warm up/down 20:00 [1]

Running warm up/down 30:00 [1]

Running warm up/down 10:00 [2]

Running intervals 28:00 [4]

1st: 4 x 2 min with 1 min breaks in 3:33-3:43 min/km
2nd: 3 x 4 min with 2 min breaks in 3:42-3:43 min/km
3rd: 8 x 30"/30" with top pace for each fast 30" around 3:15 min/km

Together with Sarina in Bremgartenwald

Tuesday Apr 28, 2015 #

12 PM

Running long 1:23:00 [1]

Sunday Apr 26, 2015 #

1 PM

Running warm up/down 30:00 [1]

Orienteering race 1:16:28 [4]

Selection race long - 12th

Saturday Apr 25, 2015 #

2 PM

Running warm up/down 40:00 [1]

Orienteering race 36:00 [4]

Selection race middle - 5th

Friday Apr 24, 2015 #

10 AM

Running warm up/down 25:00 [1]

Laufschule 10:00 [0]

6 PM

Running warm up/down 45:00 [1]

Orienteering race 14:16 [4]

Selection race sprint in Sofiemyr. 5th (4th of the norwegian girls)

Wednesday Apr 22, 2015 #

11 AM

Running long 20:00 [1]

Streching 5:00 [0]

Tuesday Apr 21, 2015 #

6 PM

Running warm up/down 40:00 [1]

Orienteering long 13:43 [4] 2.5 km (5:29 / km)

Oslo City Cup #3 - at Ellingsrud. Ok technical performance, some suboptimal routechoices, but good flow all the way (except to control #1). Still heavy legs from sundays long long distance race (Solrenningen), but felt better after the race than before. Got the 3rd position 27 s after Anne Johanne Lind who held just a little higher speed than me, and 7 s after Inger Liv Bjerkreim Nilsen.

Monday Apr 20, 2015 #

1 PM

Orienteering long 30:00 [1]

Running warm up/down 5:00 [1]

control picking at the map Stensrud close to Siggerud

Sunday Apr 19, 2015 #

11 AM

Running warm up/down 30:00 [1]

Orienteering race 1:31:00 [1] 9.8 km (9:17 / km)

Solrenningen - good start taking the lead at the 2nd control. To the 3rd I didn't find the path I wanted to follow, and got confused in the quite diffuse area halfway. Had to relocate at lost 2 min to best split. To the 4th leg I couldn't figure out what would be the best option and decided wrong by going right. The fastest route was straight - loosing again around 2 minutes to the best split. Make some smaller mistakes on some of the rest of the controls and route choices, but kept it fairly good together and was in the end 2nd after Ida Bjørgul who won.

Saturday Apr 18, 2015 #

1 PM

Running warm up/down 25:00 [1]

Laufschule 5:00 [0]

Orienteering race 36:42 [4] 4.9 km (7:29 / km)

Vårspretten close to Råde in Østfold. Good performance, but two mistakes costing me a total of 90 s. Victory infront of Mari Fasting and Sara Lüscher

Friday Apr 17, 2015 #

3 PM

Running long 1:10:00 [1]

Ran at home after car troubles trying to get to a couple of technical trainings in Siggerud

Thursday Apr 16, 2015 #

6 PM

Running warm up/down 5:00 [1]

Orienteering long 1:00:00 [1]

Technical training with Nydalens Skiklubb at Sognsvann

Wednesday Apr 15, 2015 #

9 AM

Running warm up/down 35:00 [1]

Running intervals 30:00 [4]

2 x (6'+4'+2' with 90 s pause) with 3' serie breaks

Tuesday Apr 14, 2015 #

6 PM

Biking long 1:05:00 [1]

Sunday Apr 12, 2015 #

11 AM

Running warm up/down 45:00 [1]

Orienteering race 39:50 [4]

1. Nationaler in Freiburgerland. Ran a bit messy with a lot of small mistakes, but managed to avoid the bigger mistakes, and got the 2nd spot behind Simone Niggli, who beat me with 4:22 min. Satisfied with the position, but not with my technical performance.

Saturday Apr 11, 2015 #

11 AM

Running warm up/down 10:00 [1]

Orienteering long 45:00 [1]

Technical training in Burgerwald (Freiburg) with Sarina, Chlai, Tinu, Martina, Philipp, and Andi.
3 PM

Running warm up/down 5:00 [1]

Orienteering long 55:00 [1]

Technical training in Schwyberg

Friday Apr 10, 2015 #

6 PM

Biking long 1:30:00 [1]

Biking in Bremgartenwald

Thursday Apr 9, 2015 #

12 PM

Running warm up/down 39:00 [1]

Running intervals 30:00 [4]

6 X 3:25 min with 90sec breaks (hill intervals)

Wednesday Apr 8, 2015 #

5 PM

Running warm up/down 5:00 [1]

Orienteering long 50:00 [1]

Tuesday Apr 7, 2015 #

7 PM

Running warm up/down 10:00 [1]

Orienteering long 1:15:00 [2]

In Stauffen with Beat

Monday Apr 6, 2015 #

12 PM

Running warm up/down 35:00 [1]

Orienteering race 47:00 [4]

Thuner OL

Sunday Apr 5, 2015 #

10 AM

Alpin Skiing 2:00:00 [0]

Saturday Apr 4, 2015 #

12 PM

Running warm up/down 15:00 [1]

Orienteering race 45:27 [4]

Osterstaffel - ran last leg for Biel Seeland OL. The masstart of the last last leg runners was earlier than expected and I got only 5 min warm-up time before I had to start. Started out a bit stressed and search the first control. After than I ran better, but felt that my legs did a long run yesterday and I was therefore not so fast uphill. Made some smaller mistakes, but ok race. Got some extra motivation towards the end when I catched Beat, and was able to get first over the finish line.

Friday Apr 3, 2015 #

4 PM

Running long 2:05:00 [1]

Running from Riggisberg and home together with Beat

Thursday Apr 2, 2015 #

2 PM

Running warm up/down 40:00 [1]

Laufschule 10:00 [0]

Running intervals 15:00 [4]

Running intervals 10:00 [5]

8 x 200m with 100m breaks
7 x 200m with 100m breaks
5 x 100m with breaks of approx 18-20 s

2 min serie break.

Together with Bettina in Neufeld.

Wednesday Apr 1, 2015 #

6 PM

Running long 1:00:00 [1]

with Dominique over Gurten

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