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Training Log Archive: silje

In the 7 days ending Nov 16, 2014:

activity # timemileskm+m
  Running8 6:40:00 5.59 9.0 300
  Biking3 2:25:00
  Orienteering1 1:06:00
  Agility/Speed3 39:00
  Strength2 30:00
  Laufschule3 29:00
  Streching2 10:00
  Total10 11:59:00 5.59 9.0 300
  [1-5]10 10:11:00

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MoTuWeThFrSaSu

Sunday Nov 16, 2014 #

11 AM

Running warm up/down 45:00 [1]

Laufschule 5:00 [0]

Running intervals 35:00 [3]

5x5 min with 2 min breaks

Saturday Nov 15, 2014 #

10 AM

Biking long 1:30:00 [1]

4 PM

Running long 1:05:00 [1] 9.0 km (7:13 / km) +300m 6:11 / km

Agility/Speed 5:00 [0]

Friday Nov 14, 2014 #

7 PM

Running warm up/down 20:00 [1]

Orienteering race 1:06:00 [4]

Bern By Night in Oberscherli. Started well, and was in the leading group approaching the center control of the first butterfly. Was the only one/the first having the right wing of the butterfly first, and had to attack the 5th control (which we were informed was not correctly maped) by myself. Search the control for two minutes....Came together with Kaspar Hägler who search the 5th as well, and we both ran past the 6th without seeing it (small reflectors). More than 1 min more lost. 7th aswell I ran too fare and lost Kaspar. Back to the center control of the butterfly I ran good, but then I make a new mistake in the second wing of the butterfly. Out of the butterfly and into control 12, Kaspar catch me from behind (probably searched more than me on the second wing), and I ran with him the rest of the first loop. To the arena passage he ran away, and I was alone again. Hesitate to 16th and loose track into the 17th (loose more than 3 min, having to try twice before I find it). To the 20th I hesitate, and to the 27th I get lost in the fog and loose again 3 minutes.

Fun with masstart of 100 people, and fun to see that my speed was good in parts of the race. Not good enough technically - 10 min mistakes.... Can blame some of it on the fog and the green, but I should have done a better job.

Thursday Nov 13, 2014 #

11 AM

Running long 38:00 [1]

Streching 5:00 [0]

6 PM

Biking warm up/down 10:00 [1]

Running warm up/down 40:00 [1]

Laufschule 15:00 [0]

Agility/Speed 10:00 [0]

Strength 15:00 [0]

Circuit with STB

Wednesday Nov 12, 2014 #

11 AM

Biking long 45:00 [1]

Tuesday Nov 11, 2014 #

11 AM

Running long 43:00 [1]

Streching 5:00 [0]

6 PM

Running warm up/down 53:00 [1]

Running intervals 21:00 [4]

Running intervals 5:00 [5]

Monday Nov 10, 2014 #

6 PM

Running warm up/down 35:00 [1]

Laufschule 9:00 [0]

Agility/Speed 24:00 [0]

Strength 15:00 [0]

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