Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Jan 31, 2015:

activity

time

miles

Running

26:51:00

Orienteering

6:53:36

XC-Skiing

5:00:00

Alpin Skiing

3:00:00

Strength

2:45:00

Agility/Speed

1:06:00

Laufschule

42:00

Biking

15:00

Streching

7:00

Total

46:39:36

[1-5]

38:59:36

2:47

0:00

» now

Friday Jan 30, 2015 #

3 PM

Running warm up/down 32:00 [1]

Orienteering race 55:00 [3]

Masstart with 3 forked rounds. Heavy legs due to agility training yesterday, and a couple of mistakes, but overall good technical performance.

Thursday Jan 29, 2015 #

5 PM

Running warm up/down 45:00 [1]

Agility/Speed 10:00 [0]

Strength 30:00 [0]

Wednesday Jan 28, 2015 #

6 PM

Orienteering long 1:12:00 [1]

NLZ-training Uettligen

Tuesday Jan 27, 2015 #

12 PM

Running long 36:00 [1]

6 PM

Running warm up/down 50:00 [1]

Running intervals 30:00 [4]

The plan was to run 4x3min + 3x4min with 90sec breaks. In the 2nd intervall I got side stitch and fighted with it untill it got too painful in the end of the 1st 4min interval. I had to stoppe, and after 15min walking/jogging it was better and I ran about 10min in a 4min/km pace. A bit amputated interval session but not so bad with a total of 26 min fast.

Monday Jan 26, 2015 #

6 PM

Running warm up/down 27:00 [1]

Laufschule 8:00 [0]

Streching 5:00 [0]

Strength 15:00 [0]

Sunday Jan 25, 2015 #

10 AM

Running warm up/down 45:00 [1]

Running intervals 32:00 [3]

3 x 10 min with 2 min breaks. Started under Kehrsatz, and ran up to Gurten via Gurtenthal.

6 PM

Running long 45:00 [1]

Saturday Jan 24, 2015 #

12 PM

XC-Skiing long 1:55:00 [1]

In Jura - Les Breuleux

Friday Jan 23, 2015 #

3 PM

Running warm up/down 45:00 [1]

Orienteering race 11:20 [4]

NLZ-sprint-training in Aarberg. A small town, and therefore a bit short courses. Started out a bit slow, searching long for the start triangle ( 5 sec lost to 1st control), and pick the wrong route choice to the 2nd (+5sec), after that a quite good race, unsure about some of the routes, think I picked the wrong one to the 4th and 6th, the rest was quite good, but loose some seconds to 13rh and in the end I search the last control 10 sec. All in all a good sprint performance, eventhough I need some more sprints to get more of the routes right.

Thursday Jan 22, 2015 #

9 AM

Running warm up/down 20:00 [1]

Biking warm up/down 15:00 [1]

Strength 30:00 [0]

Wednesday Jan 21, 2015 #

6 PM

Running warm up/down 20:00 [1]

Orienteering long 1:10:00 [1]

NLZ-training in Bremgartenwald

Tuesday Jan 20, 2015 #

8 AM

Running long 47:00 [1]

6 PM

Running warm up/down 50:00 [1]

Running intervals 30:00 [4]

3 x ( 20"/20" in 8 min) - meaning first 20 s running in I-3, second 20 s in I-4, third 20 s in I-3 and so on for 8 minutes. 3 min active break between each series of 8 min.

Ran the 8 min in a mean pace of:

1st: 3:52 min/km
2nd: 3:51 min/km
3rd: 3:48 min/km

Good session! Had to fight really hard the last 4 min of the 3rd series.

Monday Jan 19, 2015 #

7 PM

Running warm up/down 30:00 [1]

Laufschule 10:00 [0]

Agility/Speed 20:00 [0]

Strength 15:00 [0]

Sunday Jan 18, 2015 #

10 AM

Running warm up/down 36:00 [1]

Orienteering race 24:16 [4]

3rd at Effretiker OL (long sprint) in Uster, behind Judith Wyder (31s) and Annina Brunner (2s). Lost a lot of time on the route to control nr 2 (45 s), and a little to two other controls (11 and 14 s), but the rest was good, with quite many best splits.

1 PM

Running warm up/down 35:00 [1]

Orienteering race 11:00 [4]

Sprint relay with teams put together of 1 junior girl, 1 junior boy, 1 elite man, and 1 elite woman in such a manner that the teams should be as equal as possible. I ran with Deborah, Thomas and Alain. I was sent out a bit behind, but with good chances to catch some teams. I ran a good sprint, but make to time losses (1 because of dogs, and 1 because I didn't check the control description). In the end I manage to run us up to the 3rd spot only a few meters behind the 2nd spot, but also just a few meters ahead of the 4th team. Fun race, and perfect for some valuable sprint training.

Saturday Jan 17, 2015 #

2 PM

Running long 1:07:00 [1]

with Katja and Dominique

Strength 10:00 [0]

Friday Jan 16, 2015 #

7 AM

Running long 30:00 [1]

7 PM

Running warm up/down 38:00 [1]

Orienteering race 30:00 [4]

Bern By Night #3 - tired after the three days in the mountains, and struggled to focus as well as I was tired physically. After a bit more than half of the race I decided to end the race.