Training Log Archive: siljeIn the 31 days ending Oct 31, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||
Monday Oct 31, 2011 #
4 PM
Running long 1:50:00 [1] 16.0 km (6:53 / km) +400m 6:07 / km
Running to Ulmizberg with Andreas, perfect timing: it was dark the second I was home again.
Sunday Oct 30, 2011 #
9 AM
Orienteering warm up/down 15:00 [1]
Orienteering intervals 1:15:00 [3]
Orienteering intervals with Philipp, long interval training, but really nice. Started together, ran 4-5 controls and then a break where we walked/jogged to next starting point. Philipp did win all the intervals but not all the controls
Saturday Oct 29, 2011 #
10 AM
Running long 1:25:00 [1]
Running over Gurten
Friday Oct 28, 2011 #
Note
(rest day)
Fit again, but to be safe one more day off from the training
Thursday Oct 27, 2011 #
Note
(sick)
Still not fit, but a bit better
Wednesday Oct 26, 2011 #
Note
(sick)
Starting to get sick?
Tuesday Oct 25, 2011 #
12 PM
Running warm up/down 40:00 [1]
Running race 31:11 [4] 7.6 km (4:06 / km) +120m 3:48 / km
Uni Bern Championship in cross: 7.6km with about 120 m climb in total. Also named Brückenlauf (Bridge race). Not a very big start field, but at least three girls. I started hard or directly running as fast as I thought I could manage to run for the whole race. Therefore I got some meters to the other girls and also had some meters to the closest man infront. I could therefore run very constant and doing my own race, and managed it will. I didn't get rid off Sabine Hauswirth, she alway had these 20-30meters up to me, and I knew she is a good finnisher, so I was scared of her. The last couple of km I was unsure about how long it was to the finnish line and starting to be pretty tired. Up the last hill Sabine started her sprint, and I didn't realize. When it was 200 m left to the finnish line she catch up with me, and having a higher speed as me she got some meters past. I tried to answer her attack, but my legs didn't want to, so Sabine beated me with 9 sec in the end. But she was not the uni champion because we where too few woman on the start line. Fun it was!
Monday Oct 24, 2011 #
7 PM
aqua jogging long 1:00:00 [1]
Sunday Oct 23, 2011 #
3 PM
Running warm up/down 22:00 [1]
With Siri :) !!
Running intervals 28:00 [4]
5 times 4 min with 1.5min breaks. Ran rounds that was flat in the beginning and then upwards the last 1.5min.
Saturday Oct 22, 2011 #
9 AM
Running long 1:00:00 [1]
Running over Gurten
Friday Oct 21, 2011 #
9 AM
Roller Ski long (classic) 1:25:00 [1]
Roller skiing through Köniz, Moos, Gasel, and turning at Mittelhäusern and going the same way back home, about 20 km in total i guess.
Thursday Oct 20, 2011 #
6 PM
Running warm up/down 30:00 [1]
Running intervals 24:00 [4]
8 times 400m with 200m breaks with Judith. Ran the first on 1:15min, the next 4 on 1:21min, next 2 on 1:18min and the last on 1:15min again. A bit difficult to find the tempo where I am able to run constant for 8 times 400m without getting stiff or taking it to slow. At least I managed to run quite constant and could push the tempo a bit down the last 3 rounds, so I didn't get stiff, but maybe I could have run just a little faster all the time? Not that tired in the end, well more such trainings will give me the answer :)
Wednesday Oct 19, 2011 #
5 PM
Running warm up/down 20:00 [1]
Orienteering long 25:00 [2]
Orienteering long 10:00 [3]
NLZ-training: Mass start and two forked loops in the forest on 1:10 000, then after the two rounds scale change to sprint maps, and a short sprint, 1.8km, with butterfly forking. Didn't go full speed, but tried to keep a constant tempo on around I2-3, and all the others did the same, so really funny training with a lot contact with other runners.
Tuesday Oct 18, 2011 #
12 PM
Running warm up/down 25:00 [1]
Running intervals 25:00 [3]
Two times 10 minuts with 5 minuts active break, at the Uni-Sport training. The legs was a bit tired after sunday, but except of that I felt good.
Monday Oct 17, 2011 #
7 PM
Running warm up/down 30:00 [1]
Strength 30:00 [0]
Strength with Carl and Lene
Sunday Oct 16, 2011 #
12 PM
Running warm up/down 35:00 [1]
Orienteering race 1:24:58 [4] 11.2 km (7:35 / km) +400m 6:26 / km
LOM (Swiss Champs in Long Distance) - had a good start where I was offensive and calm. Except of hitting my lower leg in a stone down to the 2nd control I ran good the three first controls. To the 4th I suddenly realized that I was surrounded by horses, I was inside their fence, so a bit stressed I hurried out of the area and into the forest (having 10 horses running after me was not something I wanted, and luckily that didn't happen). The problem was that now I had no idea where I entered the forest and I went of course left when I should have gone right. 1min lost. Also to the two next controls I was a bit hesitating and loosing some time. But two the 7th i made a hugh mistake that I didn't see come at all. I ran fare around and thought I made it easy for my self, instead I found my self thinking I was in the right area and actually I was not. Loosing 6:22min, 1min only on the route choiche, was a lot, and I was catched by Sabine Hauswirtsh. From there on I was able to restart mentally, and made a really good race from there on. Only a couple of controls in the end I made some minor mistakes. Anyway the mistake did cost me a good position and I was 9th, 8 min behind.
Saturday Oct 15, 2011 #
10 AM
Running warm up/down 35:00 [1]
Thursday Oct 13, 2011 #
5 PM
Running warm up/down 35:00 [1]
Running intervals 15:00 [4]
5 times 400 meteres on Tracks with Philipp, ran on around 1:20min
Wednesday Oct 12, 2011 #
6 PM
Running warm up/down 15:00 [1]
Orienteering long 55:00 [2]
NLZ training, slope controls, good training, but still having problems in these continental terrains two run without hesitations.
Tuesday Oct 11, 2011 #
6 PM
Running warm up/down 55:00 [1]
Running intervals 30:00 [4]
6 times 1000m (not on the tracks, but along a road) with 90 sec breaks. Opned on 3:30min on the two first intervals but got stiff in my lower leg probably due to that I don't run much intevals on asfalt, and the last 4 was around 3:40-3:45min.
Monday Oct 10, 2011 #
4 PM
Running long 1:25:00 [1]
Running with Andreas in Könizberg
Friday Oct 7, 2011 #
5 PM
Running long 1:10:00 [2]
Running with Judith in Zimmerwald
Wednesday Oct 5, 2011 #
10 AM
Running warm up/down 45:00 [1]
Orienteering race 16:27 [4] 2.6 km (6:20 / km)
Sprint in Brugg, last sprint with the swedes. Ran quite good but was unable to push it into zone 5, by legs was tired and my body didn't want to push. Ran any way as fast as I managed, and ran technically really good except of on place where I had to stop because I hadn't got the overview. Got the 2nd best time after Tove Alexandersson (15:57) and beated Lena Eliasson with one sec. But we where all disqualified after a mispunsh at the second last control (the swedes had put out some extra controls and this one was put 2-3meters away from the correct control.)
Tuesday Oct 4, 2011 #
9 AM
Running warm up/down 1:00:00 [1]
Orienteering tempo 30:00 [5]
Knock out sprint with the swedes in Zürich city. Won my quarter final after leading the heat all the way. Won my semi final clearly after all the others had made different mistakes. In the final I leaded until the 6th control, here Tove Alexandersson and Beata Falk passed me and pushed the tempo up the hill to the 7th control. I started to be pretty tired and had to give some important meters. This meters costed me the chance to win the final because it was just two controls left and Tove made no mistakes infront. Therefore 3rd.
5 PM
Running warm up/down 25:00 [1]
Orienteering intervals 30:00 [2]
Two times sprints in Aarau, quite tired after the mornings knock out sprint, so took it a bit easy this training. But challanging and tricky sprint.
Monday Oct 3, 2011 #
10 AM
Running warm up/down 1:00:00 [1]
Orienteering intervals 30:00 [3]
3 times sprint intervals, ran them controlled and made almost no mistakes, some route choices I lost 5 or 10 sec, but all in all a really good training.
5 PM
Running warm up/down 45:00 [1]
Orienteering intervals 30:00 [5]
Three times heat sprint intervals. Starting together with Lena Eliasson, Tove Alexandersson and Michaela Hallqvist having forked loops and the first woman to the finnish line as winner for each interval. On the first one I did a mistake to the first control together with Lena and Michaela, and Tove got her back free. So Tove won, Lena 2n, me 3rd, Michaela 4th. On the second interval I ran quite good and could sprint in as 2nd after Lena and before Tove and Michaela. The third and last interval we where all together before the forking started, the first loop I saw Tove finnishing 10 meters infront of me, making a stupid mistake to my last forked control Tove got 10 more meters out of the forking and Lena was even 20 m infrom of Tove. Running as fast as I could I still had no chance to close the gap when Lena and Tove made no mistakes. Therefor 3rd. Really funny training, and also funny to be matched against Tove and Lena which is normally much better than me.
Sunday Oct 2, 2011 #
12 PM
Running warm up/down 40:00 [1]
Orienteering race 15:01 [4] 2.7 km (5:34 / km) +45m 5:08 / km
WC sprint, 29th, three mistakes, mostøy stupied decisions, and the rest clean but a bit too slow. Not the lightest legs
Saturday Oct 1, 2011 #
2 PM
Running warm up/down 35:00 [1]
Orienteering race 45:00 [4]
WC middle, huge mistake to the 1st control, the rest clean but not really motivated