Training Log Archive: silje

Running warm up/down 35:00 [1] 4.2 km (8:20 / km)

Orienteering race 1:24:00 [4] 12.8 km (6:34 / km) +110m 6:18 / km

Öjetrampen 2nd place but with too many mistakes

Running 32:00 [1] 3.8 km (8:25 / km) +70m 7:43 / km

Running warm up/down 40:00 [1] 4.7 km (8:31 / km) +160m 7:16 / km

Orienteering 15:00 [3] 2.6 km (5:46 / km) +130m 4:37 / km

Biking warm up/down 10:00 [1]

Strength 40:00 [0]

Running warm up/down 23:00 [1] 3.0 km (7:40 / km) +30m 7:18 / km

Orienteering intervals 27:00 [4] 4.5 km (6:00 / km) +25m 5:50 / km

4 sprint intervals in Giubiasco with masstart together with AUT, EST, FIN, LAT

Running warm up/down 25:00 [1] 2.5 km (10:00 / km) +100m 8:20 / km

Orienteering race 1:53:00 [4] 11.4 km (9:55 / km) +1000m 6:53 / km

Long long distance training in Sonvico

Orienteering 32:00 [1] 4.3 km (7:27 / km) +115m 6:34 / km

Running warm up/down 10:00 [1] 0.7 km (14:17 / km) +100m 8:20 / km

Orienteering long 1:05:00 [1] 6.0 km (10:50 / km) +375m 8:15 / km

Long legs in Cima de Medeglia:

Running warm up/down 40:00 [1] 2.5 km (16:00 / km) +400m 8:53 / km

Orienteering long 45:00 [1] 2.8 km (16:04 / km) +115m 13:20 / km

Dowmhill-o im Curzutt

Running warm up/down 35:00 [1] 3.5 km (10:00 / km) +55m 9:16 / km

Orienteering race 47:00 [3] 5.8 km (8:06 / km) +315m 6:22 / km

Relay training with heavy legs:

Orienteering long 1:28:00 [1] 9.0 km (9:47 / km) +670m 7:08 / km

Long legs Pedra Grossa

Orienteering 40:00 [1] 3.3 km (12:07 / km) +155m 9:49 / km

Control picking

Running warm up/down 45:00 [1] 4.9 km (9:11 / km) +380m 6:37 / km

Orienteering race 35:00 [4] 4.6 km (7:37 / km) +270m 5:53 / km

EOC relevant middle distance training race

Running warm up/down 35:00 [1] 3.5 km (10:00 / km) +110m 8:39 / km

Orienteering race 18:41 [4] 3.6 km (5:11 / km) +100m 4:33 / km

Orienteering warm up/down 20:00 [1] 2.1 km (9:31 / km) +75m 8:05 / km

Running 20:00 [1] 3.2 km (6:15 / km) +69m 5:39 / km

Orienteering long 1:08:00 [1] 5.3 km (12:50 / km) +405m 9:17 / km

Orienteering in Mondini EOC relevant

Biking warm up/down 10:00 [1]

Strength 35:00 [0]

Running warm up/down 45:00 [1] 5.8 km (7:46 / km) +180m 6:43 / km

Orienteering race 1:00:03 [4] 9.4 km (6:23 / km) +355m 5:22 / km

Running warm up/down 55:00 [1] 9.1 km (6:03 / km) +75m 5:48 / km

Running race 19:01 [4] 5.0 km (3:48 / km) +75m 3:32 / km

Running 26:00 [1] 4.1 km (6:20 / km) +20m 6:11 / km

Running warm up/down 12:00 [1] 1.9 km (6:19 / km) +35m 5:47 / km

Laufschule 6:00 [0]

Agility/Speed 5:00 [0]

Strength 30:00 [0]

Orienteering long 1:15:00 [1] 7.6 km (9:52 / km) +170m 8:53 / km

Running 30:00 [1] 5.3 km (5:40 / km) +65m 5:20 / km

Running warm up/down 49:00 [1] 7.8 km (6:17 / km) +110m 5:52 / km

Running intervals 39:00 [4] 8.7 km (4:29 / km) +80m 4:17 / km

Note
(rest day)

Running warm up/down 40:00 [1] 4.5 km (8:53 / km) +60m 8:20 / km

Orienteering race 31:28 [4] 4.7 km (6:42 / km) +165m 5:42 / km

Herzogenbuchsee OL - 3rd place

Orienteering long 1:38:00 [1] 13.8 km (7:06 / km) +425m 6:09 / km

Orienteering intervals 20:00 [3] 3.0 km (6:40 / km) +100m 5:43 / km

Running warm up/down 32:00 [1] 5.3 km (6:02 / km) +30m 5:52 / km

Running tempo 30:00 [3] 7.0 km (4:17 / km) +20m 4:14 / km

Running long 1:03:00 [1] 10.9 km (5:47 / km) +50m 5:39 / km

Orienteering 50:00 [1] 5.3 km (9:26 / km) +200m 7:56 / km

Running 30:00 [1] 4.8 km (6:15 / km) +60m 5:53 / km

Running warm up/down 47:00 [2] 7.8 km (6:02 / km) +110m 5:38 / km

Running intervals 40:00 [4] 8.4 km (4:46 / km) +100m 4:30 / km

Biking warm up/down 10:00 [1]

Strength 35:00 [0]

Running 35:00 [1] 5.0 km (7:00 / km) +125m 6:13 / km

Laufschule 10:00 [0] 1.0 km (10:00 / km)

Running warm up/down 30:00 [1] 3.2 km (9:22 / km) +175m 7:22 / km

Orienteering race 1:00:55 [4] *** 8.0 km (7:37 / km) +320m 6:21 / km
24c

Running warm up/down 50:00 [1] 6.0 km (8:20 / km) +60m 7:56 / km

Laufschule 3:00 [0]

Streching 5:00 [0]

Running race 34:42 [4] 8.0 km (4:20 / km) +40m 4:14 / km

Note
(rest day)

Running warm up/down 25:00 [1] 3.8 km (6:35 / km) +20m 6:25 / km

Running intervals 35:00 [4] 7.0 km (5:00 / km) +35m 4:53 / km

Running warm up/down 10:00 [1]

Strength 20:00 [0]

Agility/Speed 20:00 [0]

Streching 5:00 [0]