Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 31 days ending Mar 31, 2015:

activity	#	time	miles	km	+m
Running	34	21:04:43	1.86	3.0
Orienteering	17	15:14:50	3.73	6.0	180
Ski Touring	1	2:30:00
XC-Skiing	1	1:44:02	13.67	22.0
Strength	4	1:24:00
Agility/Speed	5	1:20:00
Biking	1	1:00:00
Laufschule	7	1:00:00
Streching	4	20:00
Total	39	45:37:35	19.26	31.0	180
[1-5]	39	41:38:35

3:03

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Tuesday Mar 31, 2015 #

12 PM

Running long 45:00 [1]

6 PM

Running warm up/down 30:00 [1]

Running intervals 40:00 [4]

Three series with 3 min breaks between each serie:

1 x 3k ---> 11:15 min (3:45 min/km)
2 x 2k (90 s breaks) ---> 7:31 (3:45 min/km) and 7:38 (3:49/km - strong wind)
1 x 1k ---> 3:49 min (starting with too high lactate, a hard fight)

Monday Mar 30, 2015 #

6 PM

Running warm up/down 20:00 [1]

Laufschule 10:00 [0]

Sunday Mar 29, 2015 #

11 PM

Running warm up/down 40:00 [1]

Orienteering race 51:00 [4]

Saturday Mar 28, 2015 #

9 AM

Ski Touring long 2:30:00 [1]

Skitour in berner oberland

Friday Mar 27, 2015 #

6 PM

Running warm up/down 40:00 [1]

Running intervals 4:00 [3]

Ran the first 1000m of the 3000m of the berner junior girls as a 4 min/km pacemaker. After that I ran a 3000m as well with the junior Boys. My legs did not want to run fast in the beginning and I ran too slow the first two kilometers: 3:38 and 3:39 min. I managed thought to run a bit faster the last kilometer (3:26 min) and got a finnish time of 10:43.

Running race 10:43 [4] 3.0 km (3:34 / km)

Thursday Mar 26, 2015 #

8 AM

Running long 55:00 [1]

Streching 5:00 [0]

Running with Bettina

Wednesday Mar 25, 2015 #

5 PM

Running warm up/down 5:00 [1]

Orienteering long 1:10:00 [1]

NLZ training in winterswil

Tuesday Mar 24, 2015 #

12 PM

Running long 1:15:00 [1]

6 PM

Running warm up/down 30:00 [1]

Running intervals 35:00 [4]

5 series of 4 min high intensity with 2 min breaks between each serie:

Serie 1: 1 x 4 min
Serie 2: 2 x 2 min with 2 min break
Serie 3: 4 x 1 min with 1 min breaks
Serie 4: 8 x 30 s with 30 s breaks
Serie 5: 16 x 15 s with 15 s breaks

Run the longer intervals in 3:30 min/km.

Sunday Mar 22, 2015 #

1 PM

Biking long 1:00:00 [1]

Saturday Mar 21, 2015 #

10 AM

Running warm up/down 20:00 [1]

Laufschule 10:00 [0]

7 PM

Running warm up/down 45:00 [1]

Orienteering race 1:09:00 [4]

Swiss night champs with masstart. A lot of green controll without distinct attackpoints. And I searched quite many control. Everyone searched the 1st control, and very many the 2nd which I had good. I could take the lead together with Ines, Simone and Julia. For the first 7 controls we had the same forking, and we were after a couple controls a group of only four people. To the 8th control, the tree others had another control, and when I addionally search my control for between 1 and 2 min, I lost the possibility to get back in the group. The rest of the compittion I ran alone (except for some controls towards the end), and I clearly felt how I was not able to keep the same speed. Fog, and difficult controls, made it much slower to be alone than in a group, and I lost a little the motivation after a while. I kept running though, and could run in as nr 6. But I was 7 min behind, which was partly lost by mistakes, but mostly on speed.

Thursday Mar 19, 2015 #

12 PM

Running long 40:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 20:00 [1]

Strength 24:00 [0]

Agility/Speed 12:00 [0]

Wednesday Mar 18, 2015 #

Orienteering long 55:00 [1]

NLZ-traning

Tuesday Mar 17, 2015 #

12 PM

Running warm up/down 25:00 [1]

Laufschule 5:00 [1]

Agility/Speed 20:00 [0]

6 PM

Running warm up/down 50:00 [1]

Running intervals 25:00 [4]

6 x 3 min with 90 sec breaks.

Sunday Mar 15, 2015 #

10 AM

Running warm up/down 20:00 [1]

Orienteering race 1:22:00 [3]

Liburnija O meeting. Difficult to run, and difficult to decide what would be the fastest route. Fighted through, but didn't find the best routes. 5th position, ca 3 min behind.

Saturday Mar 14, 2015 #

8 AM

Running long 30:00 [1]

Laufschule 5:00 [0]

Streching 5:00 [0]

1 PM

Running warm up/down 40:00 [1]

Orienteering race 20:00 [4]

Orienteering race 16:00 [3]

Liburnija O meeting. The first part was stony but fast and open terrain. But after leaving the 8th control after about 11-12 min running the ground changed completly. From being stony, it became extremly stony, and we more walked than run. Didn't do any mistakes in this area, but was also not the fastest girl through it. At the end the ground was fast again, and we could push some last controls. Won the comptition infront of Emilie Westli Andersen, who showed herself as a good stony-ground runner - though girl. Tomorrow some more stones and rockes are waiting....

Friday Mar 13, 2015 #

11 AM

Running warm up/down 20:00 [3]

Orienteering long 1:00:00 [1]

Direction training in Tramuntana at Cres.

2 PM

Running warm up/down 10:00 [1]

Orienteering long 1:00:00 [1]

Multitech training at the same map as in the morning.

Thursday Mar 12, 2015 #

10 AM

Running long 1:10:00 [1]

Long run on the island Plavnik with Emilie, Lone and Nikoline.

5 PM

Orienteering long 30:00 [1]

Orienteering long 5:00 [2]

Running long 10:00 [1]

Sprint training in Krk. Took it easy

Wednesday Mar 11, 2015 #

10 AM

Running warm up/down 45:00 [1]

Orienteering intervals 20:00 [4]

Sprint qualification and final (10 + 10 min).

3 PM

Running warm up/down 20:00 [1]

Orienteering long 1:00:00 [1]

Orienteering on the island of Cres. A LOT of rocks and stone fences. Very low runability, but interesting area!

Tuesday Mar 10, 2015 #

10 AM

Orienteering long 1:30:00 [1]

Partner-orienteering with Nikoline in Slovenia

4 PM

Running warm up/down 40:00 [1]

Orienteering intervals 20:00 [4]

Sprint intervals with masstart and heats.

Monday Mar 9, 2015 #

11 AM

Running warm up/down 45:00 [1]

Orienteering race 46:50 [4] 6.0 km (7:48 / km) +180m 6:47 / km

Lipica open day 3 - partly steep slopes and partly open and semi open fast parts. More tricky than expected. Ran a good race, but made two bigger mistakes of about 1 min each and a couple of smaller mistakes (15-20 s). I won the race infront of jana knapova and tove alexandersson. Fun to win eventough my race was not clean.

4 PM

Running warm up/down 50:00 [1]

Strength 17:00 [0]

Laufschule 15:00 [0]

Agility/Speed 10:00 [0]

Sunday Mar 8, 2015 #

10 AM

Running warm up/down 25:00 [1]

Orienteering long 45:00 [1]

Control picking in Lipica Slovenia. Nice forest with a bit stony underground.

2 PM

Running warm up/down 5:00 [1]

Orienteering long 1:10:00 [1]

Long legs.

Saturday Mar 7, 2015 #

2 PM

Running warm up/down 25:00 [1]

Orienteering long 45:00 [2]

Lipica Open day 1 - Low runability and new terrain type for me. Took it a bit slow in order to understand the terrain.

Thursday Mar 5, 2015 #

6 PM

Running warm up/down 15:00 [1]

Agility/Speed 18:00 [0]

Strength 28:00 [0]

Laufschule 5:00 [0]

Tuesday Mar 3, 2015 #

12 PM

Running long 35:00 [1]

6 PM

Running warm up/down 35:00 [1]

Running intervals 40:00 [4]

3 X 4 min + 3 X 3 min + 3 X 2 min + 3 X 1 min all with 1 min breaks.

Monday Mar 2, 2015 #

6 PM

Running warm up/down 30:00 [1]

Laufschule 10:00 [0]

Agility/Speed 20:00 [0]

Streching 5:00 [0]

Strength 15:00 [0]

Sunday Mar 1, 2015 #

9 AM

XC-Skiing warm up/down 20:00 [1]

XC-Skiing race (classic) 1:24:02 [4] 22.0 km (3:49 / km)

MARA - 22 km - classic. Wett conditions, snow/rain. Chose to wax with yellow klister with some red in it (base klister underneath), had perfect skies uphill, but had too much or too long zone of klister for downwards (and of course not the expensive topping that is important for really fast skies). It was fun to go, and I enjoyed every uphill, pushing on good skies. But down was very frustrating, all those I had past one uphill plus some more past me every downhill/flat part with more than I was able to win in the next uphill...! Anyway I managed to get the 3rd spot, but I think my shape could have lasted at least to 2nd but maybe even the 1st position, with better skies. But that is part of the game. Next year a new chance, maybe! :)

C • Nice 2

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