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Training Log: bubo

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:09:59 3.4(20:34) 5.48(12:47) 38
  Walk/hike3 1:02:14 1.72 2.77 39
  Rehab2 18:00
  Exercise bike1 15:00
  Total5 2:45:13 5.12 8.24 77
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FrSaSuMoTuWeTh

Tuesday Aug 14 #

10 AM

Exercise bike 15:00 [1]

Rehab 12:00 [1]

10 PM

Rehab 6:00 [1]

x4

Monday Aug 13 #

Note

Travel from the ferry back home to Borlänge. We had an unusually (?) long wait to get off the ferry and spent more than 45 minutes waiting in line to get outside the harbour area.
Back home just after 2PM and then just spent the rest of the day unpacking and doing laundry etc.

Sunday Aug 12 #

8 AM

Walk/hike 25:14 intensity: (28 @1) + (21:30 @2) + (3:16 @3) 2.28 km (11:05 / km) +39m 10:13 / km
ahr:105 max:125 shoes: Icebug Spirit OLX 6-2016

Walking to the start - talked to to Björn Risby the last little bit.

Orienteering race 38:47 intensity: (27:35 @2) + (10:11 @3) + (57 @4) + (4 @5) 3.2 km (12:07 / km) +24m 11:41 / km
ahr:109 max:148 shoes: Icebug Spirit OLX 6-2016

Latvian O-week, Day 6 - Open 1 **Long Turaida**
Very similar to previous courses - mostly possible to walk on trails, but I also cut straight through the forest on two of my controls (with a minor miss on one). The course went exclusively through the flat area that the WOC runners didn´t use much so I never got to experience the steep hillsides or ravines and very little of the green vegetation.
Results, Day 6
The day was a bit cooler than earlier in the week - fine when the sun was out but also with a few hefty rain showers. After the races and while waiting for the prize giving ceremonies we walked over to Turaida Castle to check the two controls that had been discussed after the Relay that Tove among others had problems with. The pond shouldn´t have been a problem while the corner of the building (i.e. outside castle wall) was a dubious control placing with big stone walls surrounding and hiding the actual flag.
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All results from the whole week on Splitsbrowser
2 PM

Note

Left Sigulda just after 2 PM. Dropped Anders and Carl Henry off right in the Old Town (fifty meters from the start for the Sprint Final) and continued to the ferry terminal.
Had totally forgotten to bring my passport (?!) and my Swedish drivers licence wasn´t considered a valid travel document but in the end they let me pass through (no major delay really since it only was a matter of a few minutes).
After the usual scouting of what the ferry could offer we had some coffee and later dinner before watching the final day of the European Championships in Track and Field. Very successful and exciting final in the Pole vault where 18 year old Armand Duplantis surprised everyone - including himself - by jumping 6.05 and taking the Gold.

Saturday Aug 11 #

12 PM

Note

WOC Long Distance

Friday Aug 10 #

9 AM

Walk/hike 7:00 intensity: (6:09 @1) + (11 @2) + (40 @3) 0.49 km (14:14 / km)
ahr:94 max:99 shoes: Icebug Spirit OLX 6-2016

To the start with Burken.

Orienteering race 31:12 intensity: (1:34 @1) + (26:22 @2) + (3:16 @3) 2.28 km (13:42 / km) +15m 13:16 / km
ahr:102 max:123 shoes: Icebug Spirit OLX 6-2016

Latvian O-week, Day 5 - Open 1 **Middle Mazie Kangari**
Nice open terrain and a nice course where I could stay in the forest instead of just walking trails and roads.
Results, Day 5
1 PM

Note

We hit a few gravel roads on a little excursion after the spectator races. Had lunch and fika in two smallish villages - Malpils and Ligatne - and then found a hand powered wooden ferry across the river Gauja that may have been one of the most memorable experiences of this trip.
5 PM

Walk/hike 30:00 [1]

To/from prize ceremonies in Sigulda and some food after with Burken.
We had mistaken the time for the prize giving so we spent two hours just resting in the park.

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