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Training Log Archive: bubo

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Walk/hike6 6:00:00 16.9(21:18) 27.2(13:14)
  Orienteering5 3:27:41 11.82(17:35) 19.02(10:55) 332
  Trail running1 4:59 0.28(17:35) 0.46(10:56) 28
  Total12 9:32:40 29.0(19:45) 46.67(12:16) 360

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Sunday Oct 16, 2016 #


Lazy Sunday - recovering from the late/early arrival from our trip.
Watching the World Cup Finals Sprint in the afternoon.

Saturday Oct 15, 2016 #


Travel day (or rather night) so nothing spectacular in terms of exercise. We had to check out at noon, went out for some lunch and "fika" and then spent the afternoon in the hotel lobby following the live Internet coverage from Orienteering World Cup Finals in Switzerland.
To the airport just before 7PM, departure at 9PM and landing in Stockholm just after midnight. Then drive through the night and arriving home at 3:30AM.

Friday Oct 14, 2016 #

10 AM

Walk/hike 1:00:00 [1] 4.5 km (13:20 / km)

Just a lazy day off - walking downtown for some lunch and "fika" and back again to the hotel. Watching the Internet coverage of the World Cup Sprint Relay in the afternoon.

Thursday Oct 13, 2016 #

8 AM

Walk/hike 1:00:00 [1] 4.5 km (13:20 / km)

Walking from the hotel to the bus in the morning and back again after the races.
9 AM

Trail running warm up/down 4:59 intensity: (43 @1) + (4:16 @2) 0.46 km (10:56 / km) +28m 8:22 / km
ahr:108 max:117 shoes: Icebug Spirit OLX 6-2016

Early start - first starter (even before my official start time since I got the opportunity...)
10 AM

Orienteering race 1:09:36 intensity: (8:19 @1) + (40:32 @2) + (20:34 @3) + (11 @4) **** 5.64 km (12:20 / km) +107m 11:16 / km
ahr:115 max:136 shoes: Icebug Spirit OLX 6-2016

5+5 Cyprus, Stage 5: Cape Gkreco Forest/ Connos Beach
My worst race of the week (and this whole year) - unfortunately I can´t blame it on my injury either.
Stupid route choice already to #1 where I must have lost close to two minutes due to slow runnability and overshooting the control. Control #2 was actually OK, but then I took a compass bearing and started reading my map between #3-4 running out of #2 - a very rare mistake for me. Caught myself after a while and had to turn back to #3 - losing another 3 minutes.
Controls 4-5-6 were OK and then #7 happened. A relatively straight forward trail route choice but somehow I couldn´t make sense out of the dense trail network where most of the trails existed only in the terrain but not on the map. I kept moving in roughly the right direction - very hesitant since nothing fit with my map - and could finally relocate on a very obvious trail bend after another 3-4 minutes lost.
#9 worked out just fine according to plan with some safe trail running which also was my plan for #10 - in theory maybe the easiest leg of the whole course (with exception for the final controls along the beach). Executing my choice just fine - to a certain point - but somehow couldn´t get into my head that I actually was at the trail junction where I wanted to turn. That started a veritable (Not-so-) Merry-Go-Round with my messing around in the thorny bushes and also running up and down the wrong trail trying to make sense of the map. A classic parallell error worthy of a whole chapter in a textbook of "How not to orienteer" ;)
Finally came to my senses and returned to the correct trail junction (13 minutes later) and of course found the control to be highly visible 50 m down the trail.
Oh well, still a few controls left so I had to keep going. Not the best route to #11 either where I even had to crawl under some thorny bushes to get through but at least I found the control. The last four controls 12-15 were just there to get us into the Finish on the beach and didn´t cause any problems. The Finish punch was actually a few meters out in the water so the run-in was a welcome refresher in the very hot weather.
To sum it up: My 20 minutes lost on just 4 of the 15 controls caused me to lose one place in the final standings for the week (instead of moving up which was my goal).
7 PM

Walk/hike 1:00:00 [1] 4.7 km (12:46 / km)

Walking into town to Amorgos Hotel for a nice dinner with our friends and then back again .

Wednesday Oct 12, 2016 #

8 AM

Walk/hike 1:00:00 [1] 4.5 km (13:20 / km)

Walking from the hotel to the bus in the morning and back again after the races.
10 AM

Orienteering race 20:47 intensity: (1:47 @1) + (3:28 @2) + (9:40 @3) + (5:52 @4) ** 2.42 km (8:35 / km) +73m 7:28 / km
ahr:128 max:142 shoes: New Balance (Anders' shoes)

5+5 Cyprus, Stage 4: Sprint Race in Lefkara
Calf was feeling slightly better today, but the rather hilly little village of Lefkara was not ideal for my weak left leg.
Took it easy in the beginning (where most of the uphills were) but felt better as the race went on. Made a stupid mistake to #6 where I lost just over 1 minute but everything else was good. Caught Per G at #8 since he also had made a big mistake.
Interesting village with lots of narrow alleys but not too avanced orienteering and not much route choice.

Quick stop for "fika" /crepes with ice cream/ in the village before the bus ride back to Larnaca.

Tuesday Oct 11, 2016 #

8 AM

Walk/hike 1:00:00 [1] 4.5 km (13:20 / km)

Walking from the hotel to the bus in the morning and back again after the races.
10 AM

Orienteering race 23:53 [3] ** 3.15 km (7:35 / km)
(injured) shoes: New Balance (Anders' shoes)

5+5 Cyprus, Stage 2: Sprint Race in Nicosia Old Town
Wasn´t really sure how this would work out - had planned to walk the course with my bad calf - but with some heavy medication I actually managed to "run" the whole way. Per G passed me on the way to #1 and I saw him for a little while after that.
Good orienteering flow and only one small hesitation when #2 came up a bit faster than expected. Pleased with my performance even if I of course could/should have run faster without my injury.
12 PM


Between the races we walked into the Old Town again for an easy lunch before the bus took us to the second stage of the day.
4 PM

Orienteering race 32:55 intensity: (1:01 @1) + (15:09 @2) + (14:19 @3) + (2:26 @4) *** 3.38 km (9:44 / km) +44m 9:09 / km
ahr:117 max:143 (injured) shoes: Icebug Spirit OLX 6-2016

5+5 Cyprus, Stage 3: Athalassa Forest Park near Nicosia
Another try with my injured calf (and another dose of medication).
Start was tough going straight uphill to #1 which I couldn´t really run. Messed up the route a bit and lost more than a minute in addition to being slow. Messed up also the route to #2 and had given away over 3 minutes at that point. The rest was mainly OK with only minor messy routes into and out of some of the controls.
All in all actually faster than I expected but would have been more pleased with the sub-30 run that was possible without mistakes.

Monday Oct 10, 2016 #

8 AM

Walk/hike 1:00:00 [1] 4.5 km (13:20 / km)

Walking from the hotel to the bus in the morning and back again after the races.
3 PM

Orienteering race 1:00:30 intensity: (3:16 @1) + (15:52 @2) + (28:45 @3) + (12:37 @4) *** 4.43 km (13:40 / km) +108m 12:11 / km
ahr:126 max:143 (injured) shoes: Icebug Spirit OLX 6-2016

5+5 Cyprus, Stage 1 - Mathiatis Forest
First race of our Cyprus adventure, started out well hitting the first control but messed up the straight route to #2 ending up in an out-of-bounds area. Slow correcting that so the best may have been a longish route on trails to the right (or even left). Lost my bearing on the way to #3 but managed to correct that without to much in terms of time loss. #4 was a tough uphill slog on the mostly invisible trail that took some time to find.
Maybe ½ minute lost on #6 and also some problems with bearings going there. Misread the map between #8 and #9 and made a stupid extra trail run instead of going straight.
After the water control at #10 I pulled my left calf and had to walk the rest of the course :(
Even walking I had a few minor mistakes - not finding the trail before #11 and doing a minor detour on #13. May have lost 5-6 minutes on reduced speed on the last few controls and another 3-4 on mistakes along the way so 3rd was still the best I could get since 1st and 2nd were 46 and 49.

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