Training Log Archive: silje

Running warm up/down 20:13 3.56 km (5:41 / km) +65m 5:12 / km
ahr:139 max:170

Laufschule 9:00 [0]

Agility/Speed 7:00 [0]

Biking 1:17:28
ahr:121 max:153

Running 56:18 10.24 km (5:30 / km) +131m 5:10 / km
ahr:148 max:163

Orienteering 1:11:48 7.13 km (10:04 / km) +125m 9:16 / km
ahr:151 max:176 45c

O-morgen #137 control picking at Ulsrudvann. A bit tired, but a good period from control 33 to 43 where I was chased by Anne Margrethe:

Biking warm up/down 21:09
ahr:127 max:158

Running 1:03:12 10.87 km (5:49 / km) +4m 5:48 / km
ahr:155 max:203

Note

Biking warm up/down 15:00 [1]

Strength 10:00 [0]

Note
(rest day)

Orienteering race 13:06 3.1 km (4:14 / km) +41m 3:58 / km
ahr:194 max:212 16c

NM sprint relay last leg. 5th place in total with Ragne, Lars and Jon:

Running warm up/down 43:00 6.9 km (6:14 / km)

Orienteering race 13:33 3.18 km (4:16 / km) +30m 4:04 / km
ahr:151 max:208 18c

NM-sprint qualification, DSQ heat #3 (missing punch in the EMITag, but I did visit that control...)

GPS livelox

Running warm up/down 37:18 4.5 km (8:17 / km) +20m 8:07 / km

Orienteering race 42:00 7.4 km (5:41 / km) +100m 5:19 / km
18c

Note
(rest day)

Orienteering 49:43 5.29 km (9:23 / km) +114m 8:29 / km
ahr:143 max:168 10c

National Team Camp #7 in Bjerkeskogen.

Good start to 1 and out of 2, but forgot my compass after 100m, and drifted out left, saved it in again and did not search the control. But unnecessary long way to run. Good start towards the 3rd, but did not see the small knoll in the circle edge and headed for it when I saw it. Realized quite fast, but also here some sec lost. 4th was good I think but did not see the marking. Good also to 5, but maybe the path left would have been faster? Good also to 6th, where I used the marshes. To the 7th I started well, but it was difficult to get up the rocky slope in the middle, and I drifted out to the right, and used some time to realize how fare I was out right. Good to the 8th, 9th and 10th.

Orienteering race 1:38:05 12.74 km (7:42 / km) +274m 6:57 / km
ahr:188 max:200 22c

National Team Camp #6 || long distance. Two large parallel mistakes where I used long time to relocate (2nd and 19th control). Also a mistake into control 10. Struggled a bit on the execution of long legs to 4th and to the 6th control as well. Long long distance today, and tricky terrain with more details in the forest than on the map. A bit heavy training loaded legs today, but I still think I stood the distance ok even though I was tired towards the end. Need to work on my technique, to avoid the two big mistakes but also on the execution of the long legs. Happy with some of my long legs today also (8th, 9th), and I kept if well together in the butterfly. Had Göran behind me for several controls today and there I always kept it together technically as well. Maybe I need a running camera guy behind me always? Tove won on 1:26, 12min ahead of me today.

Running warm up/down 26:00 3.0 km (8:40 / km)

Orienteering 1:07:29 6.43 km (10:30 / km) +114m 9:39 / km
ahr:157 max:180 10c

National Team Camp #4 || half-long legs

Orienteering 43:29 3.52 km (12:20 / km) +32m 11:48 / km
ahr:138 max:166 11c

National Team Camp #5 || middle distance (easy pace):

Orienteering 37:30 5.72 km (6:33 / km) +90m 6:05 / km
ahr:193 max:205 13c

National Team Camp #2 || middle distance:

Running warm up/down 44:00 5.4 km (8:09 / km) +90m 7:31 / km

Orienteering 56:01 5.66 km (9:53 / km) +97m 9:07 / km
ahr:159 max:178 38c

National Team Camp #3 || control picking:

Orienteering 1:11:23 7.39 km (9:40 / km) +171m 8:40 / km
ahr:148 max:170 12c

National Team Camp #1 || model event.

Running 58:30 9.59 km (6:06 / km) +414m 5:01 / km
ahr:156 max:197

Running 2:09:09 22.29 km (5:48 / km) +327m 5:24 / km
ahr:154 max:177

Running 27:11 4.3 km (6:19 / km) +125m 5:31 / km
ahr:148 max:166

Strength 10:00 [0]

Streching 5:00 [0]

Running intervals 1:20:06 14.6 km (5:29 / km) +94m 5:19 / km
ahr:160 max:207

Orienteering 1:22:29 8.81 km (9:22 / km) +203m 8:24 / km
ahr:150 max:178

O-morgen #135 in Sørkedalen.

GPS

Orienteering race 20:02 4.1 km (4:53 / km) +86m 4:25 / km
ahr:154 max:205

KM-sprint 5th place. Not by race... started ok to control 1 but somehow I did not see control 2 on the map and headed towards nr 3, realized halfway but lost about 35s. To the 3rd I did not see the best option up a staircase and through the parking house (such multilevel buildings should be avoided when making sprint courses, it never gets clear on the map and thereby not fair), and lost about 10s. 4th was good, but to the 5th I thought I could go straight and come to the right level, but I did not and had to replan and search for the stair (same parking house as to the 3rd). Lost about 40s here. With this mistake I lost some motivation but tried to keep focused for the rest of the race. Also lost a lot of time on the route to the 7th control. The stairs down were much slower and longer than I had thought. Ran ok from here untill control 15. But to the 16th I searched and lost a new 30s... (maybe a bit bad map here?) Ok the rest aggain. Nr 5, 2min behind Anne Johanne who also had one 40s mistake.

GPS

Running warm up/down 43:19 6.0 km (7:13 / km)

Running 29:21 4.82 km (6:05 / km) +101m 5:31 / km
ahr:146 max:163

Biking 1:02:16
ahr:115 max:147

Strength 10:00 [0]

Orienteering 1:29:09 8.41 km (10:36 / km) +277m 9:06 / km
ahr:145 max:170

Orienteering race 27:34 4.38 km (6:18 / km) +110m 5:35 / km
ahr:189 max:203

15-stafetten leg 4:

Running warm up/down 40:00 6.1 km (6:33 / km) +70m 6:12 / km

Running intervals 20:00 4.3 km (4:39 / km) +70m 4:18 / km

Running 31:16 5.39 km (5:48 / km) +105m 5:17 / km
ahr:151 max:166

Running 55:04 11.19 km (4:55 / km) +145m 4:37 / km
ahr:167 max:185

Running 38:11 7.04 km (5:26 / km) +11m 5:23 / km
ahr:151 max:165

Running 46:13 8.05 km (5:44 / km) +2m 5:44 / km
ahr:142 max:153

Orienteering 15:02 3.4 km (4:25 / km) +70m 4:01 / km
ahr:156 max:196

Sprintliga #3, 1st place.

Running warm up/down 44:00 5.8 km (7:35 / km) +70m 7:09 / km

Orienteering 14:29 3.4 km (4:16 / km) +70m 3:52 / km
ahr:148 max:210

Running warm up/down 40:00 4.6 km (8:42 / km) +70m 8:05 / km

Note
(rest day)

Orienteering 1:20:04 11.2 km (7:09 / km) +166m 6:39 / km
ahr:172 max:206

Selection race long distance. Ok race, but still some smaller mistakes a couple of places. 3rd place.

Running warm up/down 41:00 5.1 km (8:02 / km)

Orienteering 33:54 5.55 km (6:06 / km) +50m 5:51 / km
ahr:165 max:208

Middle distance selection race. Weak start, did not believe in myself and hesitated a lot and made a small mistake to 1st and a big to the 3rd. Better after that.

Running warm up/down 45:00 6.2 km (7:15 / km) +20m 7:09 / km

Running 54:51 10.25 km (5:21 / km) +122m 5:03 / km
ahr:158 max:194

Orienteering 37:04 3.71 km (10:00 / km) +173m 8:07 / km
ahr:143 max:167 10c

Very easy running through a small part of the 7-70-training of NSK:

Orienteering race 31:22 5.1 km (6:09 / km) +134m 5:26 / km
ahr:191 max:206 12c

Kvistkvaset with Dana and Sofie. Victory in D17:

Running warm up/down 41:00 6.3 km (6:30 / km) +55m 6:14 / km

Biking 54:47
ahr:143 max:169