Training Log Archive: silje

Running warm up/down 42:00 [1] 4.8 km (8:45 / km) +60m 8:14 / km

Laufschule 10:00 [0]

Running intervals 32:00 [4] 7.5 km (4:16 / km)

Running 31:00 [1] 5.2 km (5:58 / km) +95m 5:28 / km

Running warm up/down 52:00 [1] 6.8 km (7:39 / km) +75m 7:15 / km

Orienteering race 16:00 [4] 3.4 km (4:42 / km) +63m 4:18 / km

Sprint in Nyon:

Running warm up/down 45:00 [1] 4.7 km (9:34 / km) +115m 8:32 / km

Orienteering race 27:00 [4] 4.7 km (5:45 / km) +115m 5:07 / km

Sprint in Lausanne:

Running warm up/down 21:00 [1] 2.2 km (9:33 / km) +185m 6:43 / km

Orienteering long 56:00 [1] 4.5 km (12:27 / km) +245m 9:47 / km

Training in Geisswald:

Running 25:00 [1] 4.2 km (5:57 / km) +75m 5:28 / km

Laufschule 6:00 [0]

Strength 10:00 [0]

Running long 40:00 [2] 8.5 km (4:42 / km) +70m 4:31 / km

Running intervals 9:00 [4] 2.2 km (4:05 / km)

Running warm up/down 11:00 [1] 2.1 km (5:14 / km)

Running 52:00 [1] 6.9 km (7:32 / km) +375m 5:56 / km

Running warm up/down 32:00 [1] 4.3 km (7:27 / km) +60m 6:57 / km

Orienteering tempo 48:00 [4] 5.5 km (8:44 / km) +255m 7:05 / km

Orienteering in Brandiswald with Marion and Michu (really not as nice as I had hoped: the undergrowth was high, so it got a bit of a fight):

Running warm up/down 20:00 [1] 3.2 km (6:15 / km)

Strength 25:00 [0]

Running warm up/down 54:00 [1] 5.9 km (9:09 / km) +70m 8:38 / km

Orienteering intervals 35:00 [4] 7.4 km (4:44 / km) +90m 4:28 / km

Running warm up/down 40:00 [1] 5.5 km (7:16 / km) +20m 7:09 / km

Orienteering tempo 17:50 [4] 4.1 km (4:21 / km) +30m 4:12 / km

Orienteering long 1:03:00 [1] 6.3 km (10:00 / km) +260m 8:17 / km

Orienteering training in Hombergwald and Chüemooswäldli:

Note
(rest day)

Running warm up/down 52:00 [1] 7.5 km (6:56 / km) +150m 6:18 / km

Running intervals 30:00 [4] 5.9 km (5:05 / km) +270m 4:08 / km

Running long 1:09:00 [1] 11.2 km (6:10 / km) +100m 5:54 / km

Running warm up/down 53:00 [1] 7.9 km (6:43 / km) +85m 6:22 / km

Running intervals 33:00 [4] 7.6 km (4:21 / km) +210m 3:49 / km

Biking 35:00 [1]

Strength 10:00 [0]

Orienteering long 1:03:00 [1] 6.7 km (9:24 / km) +260m 7:53 / km

Streching 5:00 [0]

Running warm up/down 30:00 [1] 2.4 km (12:30 / km) +200m 8:49 / km

Orienteering long 45:00 [1] 4.0 km (11:15 / km) +160m 9:22 / km

Orienteering intervals 4:11 [3] 0.6 km (6:58 / km) +40m 5:14 / km

Running warm up/down 25:00 [1] 2.7 km (9:16 / km) +155m 7:12 / km

Orienteering 1:05:00 [3] 7.5 km (8:40 / km) +210m 7:36 / km

Note
(rest day)

Running warm up/down 25:00 [1] 3.2 km (7:49 / km) +20m 7:35 / km

Orienteering intervals 27:00 [3] 4.7 km (5:45 / km)

Running intervals 15:00 [4] 2.8 km (5:21 / km) +20m 5:10 / km

Running long 50:00 [1] 8.6 km (5:49 / km) +40m 5:41 / km

Streching 5:00 [0]

Running 35:00 [1] 4.9 km (7:09 / km) +25m 6:58 / km

Running long 1:02:00 [1] 10.7 km (5:48 / km) +80m 5:35 / km

Orienteering 35:00 [1] 3.0 km (11:40 / km) +45m 10:51 / km

Running warm up/down 30:00 [1] 3.7 km (8:06 / km) +60m 7:30 / km

Orienteering race 1:23:00 [4] 12.5 km (6:38 / km) +300m 5:56 / km

Selection Race Long

Running warm up/down 50:00 [1] 6.4 km (7:49 / km) +80m 7:21 / km

Orienteering race 37:17 [4] 5.1 km (7:19 / km) +140m 6:26 / km

Selection Race Middle

Running warm up/down 50:00 [1] 6.6 km (7:35 / km) +60m 7:15 / km

Orienteering race 15:11 [4] 3.8 km (4:00 / km) +35m 3:49 / km

Selection Race Sprint

Running 21:00 [1] 3.7 km (5:41 / km) +20m 5:32 / km

Orienteering long 53:00 [1] 4.8 km (11:02 / km) +130m 9:43 / km

Running 21:00 [1] 3.7 km (5:41 / km) +40m 5:23 / km

Running warm up/down 50:00 [1] 7.1 km (7:03 / km) +30m 6:54 / km

Orienteering race 13:55 [4] 3.5 km (3:59 / km) +25m 3:50 / km

Selection Race 1/2 in Cesis: 1st place 1s ahead after a huge mistake to control 3.

Orienteering 35:00 [2] 6.9 km (5:04 / km)

Running warm up/down 33:00 [1] 5.2 km (6:21 / km) +40m 6:07 / km

Running intervals 6:00 [3] 1.4 km (4:17 / km)

Running long 58:30 [1] 10.7 km (5:28 / km) +70m 5:18 / km

Streching 5:00 [0]