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Training Log Archive: silje

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Running31 18:46:00 5.22 8.4 1643
  Orienteering20 13:22:05 9.07 14.6
  Biking2 2:08:00
  Roller Ski1 1:05:00
  Laufschule7 35:00
  Streching3 20:00
  Strength1 15:00
  Total35 36:31:05 14.29 23.0 1643
  [1-5]35 35:21:05

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Tuesday Jun 30, 2015 #

2 PM

Running warm up/down 5:00 [1]

Orienteering long 15:00 [1]

Orienteering intervals 10:00 [3]

Technical training at Bergermoen with my dad. Ran some of the legs fast and the rest easy.

Streching 5:00 [0]

Monday Jun 29, 2015 #

Note
(rest day)

Sunday Jun 28, 2015 #

11 AM

Running warm up/down 30:00 [1]

Orienteering intervals 40:00 [4]

Orienteering warm up/down 30:00 [1]

Laufschule 5:00 [0]

O-intervals with 6 intervals between 4 and 7 minutes, and 2 min breaks between at Mosemoen. My dad put out control flags for me, and I helped taking them down again after the interval.

Saturday Jun 27, 2015 #

10 AM

Orienteering long 41:00 [1]

Technical training at Kilemoen

Streching 5:00 [0]

2 PM

Running warm up/down 5:00 [1]

Orienteering long 53:00 [1]

Technical training at Ringkollen

Friday Jun 26, 2015 #

10 AM

Running warm up/down 27:00 [1]

Orienteering long 55:00 [1]

7 PM

Running warm up/down 25:00 [1]

Laufschule 5:00 [0]

Orienteering race 13:30 [4]

O-festivalen sprint - vicotry after a bit weak opening with some stops, and a good finish.

Wednesday Jun 24, 2015 #

11 AM

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

Running intervals 25:00 [4]

4 x 4 min with 3 min breaks up Gurten.
6 PM

Running warm up/down 20:00 [1]

Orienteering race 41:00 [3]

Middle distance training

Monday Jun 22, 2015 #

9 AM

Running warm up/down 30:00 [1]

Running intervals 10:00 [4]

Orienteering intervals 18:00 [4]

Sprint training in Baden. First 2 x (5 x 45"/15") with 2 min breaks, than a full sprint (+).
6 PM

Running warm up/down 30:00 [1]

Running intervals 8:00 [4]

8 x 30"/30"

Orienteering intervals 19:00 [4]

Full sprint (+) in Brugg AG - starting too feel tired towards the end - did not manage to get the puls up high

Sunday Jun 21, 2015 #

9 AM

Running long 1:45:00 [3] 8.4 km (12:30 / km) +1643m 6:19 / km

Running/climbing Niesen together with my PhD collegue Adrian. Nice run, though the weater was not perfect.

Saturday Jun 20, 2015 #

12 PM

Running warm up/down 39:00 [1]

Running intervals 10:00 [4]

2 X (45"/15") with 2min series break

Orienteering intervals 20:00 [4]

Sprint intervals in Brugg AG with Beat
5 PM

Running warm up/down 35:00 [1]

Running intervals 8:00 [4]

8 x (30"/30")

Orienteering intervals 15:00 [4]

3 x sprint intervals with Beat in Baden. Ran the two first intervals individual and the last interval in masstart.

Friday Jun 19, 2015 #

6 PM

Running long 1:00:00 [1]

Strength 15:00 [0]

Streching 10:00 [0]

Thursday Jun 18, 2015 #

12 PM

Biking long 1:00:00 [1]

6 PM

Running long 1:05:00 [1]

Running intervals 5:00 [4]

Laufschule 5:00 [0]

Long run while Beat ran 4x4 min intervals. I ran with him the last part of his intervals

Wednesday Jun 17, 2015 #

6 PM

Running warm up/down 20:00 [1]

Orienteering race 40:00 [3]

Berner Abend OL

Tuesday Jun 16, 2015 #

12 PM

Running long 40:00 [1]

Monday Jun 15, 2015 #

12 PM

Running long 1:13:00 [1]

with Beat in a forest close to Helsinki

Sunday Jun 14, 2015 #

9 AM

Running warm up/down 10:00 [1]

Orienteering long 1:57:00 [2] 14.6 km (8:01 / km)

Started out for a FIN-club on the last leg in the restart in the morning. Ran together with Emma. Very nice to see and feel the Jukola-spirit out in the forest with lots of other runners. Managed the terrain better today than yesterday.

Saturday Jun 13, 2015 #

10 AM

Running long 20:00 [1]

4 PM

Running warm up/down 35:00 [1]

Orienteering race 58:12 [4]

Venla relay last leg. Started out in 28th position, and ran fast to the starting point catching several teams. Forgot to slow down towards the 1st control and didn't understand the diffuse hills before the control and drifted off to the right and too fare. Around 1 minute maybe more lost. Some suboptimal routechoises and some hesitation in the first part of the course made me loose time continuously, ran better the 2nd half of the course and managed to come first to the finnish among the runners I had seen big parts of the course. With that we ended up in 25th position.

Not satisfied with my owm performance, eventhough I made no big mistakes I didn't run as I wanted to and aimed at.

Friday Jun 12, 2015 #

Note
(rest day)

Travelling to Turku and Jukola

Thursday Jun 11, 2015 #

4 PM

Running warm up/down 35:00 [1]

Running intervals 30:00 [3]

8 x 3 min with 1.5 min breaks hill intervals up Gurten. Still a bit heavy legs since the world cup, but else it was ok

Wednesday Jun 10, 2015 #

6 PM

Roller Ski long 1:05:00 [1]

Tuesday Jun 9, 2015 #

12 PM

Running long 40:00 [1]

6 PM

Biking long 1:08:00 [1]

with Sandro at Gurten/Ulmiz

Monday Jun 8, 2015 #

1 PM

Running warm up/down 11:00 [1]

Sunday Jun 7, 2015 #

10 AM

Running warm up/down 35:00 [1]

Orienteering warm up/down 5:00 [2]

Laufschule 5:00 [0]

Orienteering race 40:53 [4]

World Cup Middle in Munkedal. Ran a very good middle distance for most of my controls, but make some stupied direction mistakes forgetting to look at the compass, and loose 30 seconds searching my SI-unit some controls before the arena passage. Make one mistake of approx 1 min on the last loop, and in a middle distance this was too much. I was 2nd when finishing, but got 29th position in the end, with only 2 min gap up to top 10.

Anyway - a lot of good things to take with me from todays race, as well as I also see things where I can be better. My speed was good, abd now I have to work on putting a full race together from start to finiish

Saturday Jun 6, 2015 #

Event: World Cup, sprint
 
9 AM

Running warm up/down 25:00 [1]

morning run with the girls
3 PM

Running warm up/down 30:00 [1]

Laufschule 5:00 [0]

Orienteering warm up/down 5:00 [2]

Orienteering race 14:00 [4]

World cup sprint in Lysekil - after running poorly on the long distance and making one really bad routechoice on the sprint relay I decided to run controlled and take time to take the best route choices and focus on my technique instead of anything else. This worked really well, and I took mostly the best routechoices and ran a very good and controlled race. Ending up in 7th spot which was the same as my best result from previosuly! Very satisfied with my race, but also that i managed to turn around the negativ feelings from the first two races into a very good and solid race today!

Too bad the race got voided due to technical problems with SI touch free.I hope that they all learned the hard way and that this kind of problems never happen again. I hope they rethink the usage of the systems for this years WOC or at least test it very carefully before they use it again.

Friday Jun 5, 2015 #

9 AM

Running warm up/down 30:00 [1]

Morning run
3 PM

Running warm up/down 40:00 [1]

Orienteering race 16:30 [4]

World Cup sprint relay - first leg. Started out well by following my plan by taking time to plan the first leg and take what I thought was best. I run a bit too high into the control though and loose some seconds. Due to this I didn't see what the others did to the 2nd control, and I ran individually and took a very poor routechoice. After running up the hill I realized I was the only one, and tried to push hard on my choice, but the passage down from the hill was not detectable or at least not as I thought it would be, and I lost a lot of time on first searching the passage and then having to climb down the cliffs (passable cliffs). I lost a LOT of time, and eventough I ran well (except of searching the 4th a little bit), it destroyed my race, and also my teams possibilities in the relay..... Not satisfied at all, but I take with me that I ran as fast as the leading pack of this first leg. My team mates ran well, Trond Einar, Håkon and Emma - and they run us into a 14th position in the end as the best norwegian team. We, norwegians, need to train more on this new diciplin in the world cup if we want to fight for the championship medals.

Laufschule 5:00 [0]

Thursday Jun 4, 2015 #

11 AM

Orienteering warm up/down 15:00 [1]

Running warm up/down 10:00 [1]

Model event for the sprint relay at Fredriksten Festning, as well as sightseeing in the area.

Wednesday Jun 3, 2015 #

11 AM

Running warm up/down 30:00 [1]

Orienteering warm up/down 5:00 [1]

Laufschule 5:00 [0]

Orienteering race 1:20:00 [4]

World Cup longdistance in Prestebakke near Halden. Started poorly by searching control 1 by almost 2 min, and got a little stressed. Got even more stressed when I got catched by 2 min by the runner starting behind me, and got into a negative mood where I didn't manage to focus on the orienteering and running, but instead used a lot of energy on being disappointed and sad. First out of the 7th control I managed to pull myself together and due an ok race from there on. The rest of the race was ok, but after using 30 min on very poor running in the beginning, I didn't manage to run really well. 31th position - way behind the fastest girls.

Tuesday Jun 2, 2015 #

11 AM

Running warm up/down 10:00 [1]

Orienteering long 35:00 [1]

Model Event long distance

Monday Jun 1, 2015 #

Note
(rest day)

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