Training Log Archive: TGIF

BBA 25:00 [1] 3.0 km (8:20 / km)
slept:8.0 shoes: Hoka Challenger

To the beach to see the sunrise and do some planks.
Looks like another day in heaven.

Running warm up/down 30:00 [1] 5.5 km (5:27 / km)
shoes: VJ Irock

Orienteering (Continental) 43:57 [1] **** 7.65 km (5:45 / km)
5c shoes: VJ Irock

Corridor in Guardamar norte, forked with 7 different courses. Lot of runners in different directions, easy speed but a full focus effort – fun!



Delighted to see our Finnish mates, who landed at 2:30am, ready to attack the first training and torture their neurons with a narrow corridor right away.


"Rise up, Start fresh, See the bright opportunity in each NEW DAY"

Orienteering (Continental) 30:35 [2] *** 5.9 km (5:11 / km)
22c

Contours training in Guardamar. Easy speed, forked courses.



A man of wisdom, once said, "the contours lines are the element you will always find on a map – often the main element of the map. Contours give you continuity to orienteering – a rock or a knoll stays on its place but a slope goes on".


One of the slides of my presentation when I try to talk about technique and explain the Matrix concept.

The training ended with a micro-sprint. Fun as always.

Running warm up/down 35:00 [1] 7.0 km (5:00 / km)
shoes: VJ Irock

Night Orienteering 16:41 [5] *** 3.94 km (4:14 / km)
9c shoes: VJ Irock

Tonight was about the N-course, here in Guardamar.

Was pleased with the execution, but wasn´t feeling strong and a bit too defensive compare to last year.
Result: 29 seconds slower than my fastest time. Nothing to be too worried, but nothing to be happy neither. Next checkpoint is going to be POM! Until there, I know what need to be done.



My times since 2005 :
2016-16´41
2015-16’12
2014-16'32
2012-16'32
2011-17'07
2010-17'05
2009-18'19
2008-20'30
2005-19'15

2Drerun

2015 vs 2016 :

Running warm up/down 40:00 [1] 7.5 km (5:20 / km)
shoes: VJ Irock

Orienteering (Continental) 37:16 [1] *** 6.6 km (5:39 / km)
18c slept:7.5 shoes: VJ Irock

Start today. A multitechnique course with compass and contours as main focus. Great to be back here again with really nice weather as well.



Interesting fact. We are now using the new map from Indulis Peilans, Letonia, made in early 2015. I have been using many years the previous map made for the JWOC 2002 (from Valentin Pravilo - UKR), which was also very good. But it feels now like I am running in a new terrain and can barely relocate just by memory. I can come here again to train the next 10 years, nice…

Running 25:00 [1] 4.5 km (5:33 / km)
shoes: VJ Irock

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: VJ Irock

Night Orienteering 21:58 [5] **** 4.83 km (4:33 / km)
14c

Night diamond in a contour map of Guardamar Sur.



My big toe was stressed the whole training as it was between the 10th and 11th control that I broke it last year. Went a lot better this year and I tried to push hard to open up my lungs before the 2016 attempt on the N-course tomorrow´s night.

2015 vs 2016 :

Cross-country Skiing (Skating) 1:15:00 [3]
slept:8.0

With one skiing day, I have already been skiing as much as last year...

Note

And yeah, it will be interesting to follow this:

Running 45:00 [2] 9.0 km (5:00 / km)
slept:8.0 shoes: Nike Pegasus 32

A full day in St Etienne today, doing different stuffs. Visited my longest serving sponsor (more than 15 years of collaboration), BVSport, specialized in compression.



And had time thereafter to have a small run and running drills in Le jardin des plantes. Almost missed this unique smell of pine and urine... Still I would give quite much to get such hill (?) in Uppsala. It has probably been the place I have spent most time training, as I lived 32 years nearby...

Orienteering (Continental) 1:23:00 [2] ** 11.7 km (7:06 / km)
32c shoes: VJ Irock

Use the trip to St Etienne to train in an EOC2016 relevant terrain (at least one of the mapmakers is the same and the forest might have some similarities to Jeseník area too) and also to check the work of my friend and teammate, Adam Chromý*.

Forgot how much free time you have in this type of terrain compare to most of Scandinavian terrains. But the little you have to do, has to be done perfectly as it is a fight to just gain couple of seconds.


The route to the 13rd is probably a lot faster by the right, using the track, but I had to visit again one of my favourite barbecue place near the top of the hill...

* find a slope with the wrong steepness and angle, between 22nd and 23rd control. Luckily, it was not Adam's area... ; )

Orienteering (Continental) 30:00 [2] * 6.0 km (5:00 / km)
13c slept:8.5 shoes: VJ Irock

Had to go down to Aix-les-Bains for the trimestral blood test of French sport minister. Caught the opportunity to run one of the heat of the WOC 2011 sprint qualification. Not the best sprint course ever.

Running 1:12:00 [2] 12.4 km (5:48 / km)
shoes: VJ Irock

Running 1:50:00 [2] 17.0 km (6:28 / km)
slept:9.0 shoes: VJ Irock

Long run in the snow.
Snöpuls as they call it in Sweden. I usually call it tractor-pulling.
Loop around Nivolet and Orionde. Considerably slower but nice sceneries.








Go your own way…

Orienteering (savage) 1:05:00 [2] **** 9.5 km (6:51 / km)
14c slept:9.0 shoes: VJ Sarva 2016

Went out just before we got too much snow here. Best O' so far in 2016... if all the trainings are going to be like this one, it will be a fun year. Thought they should organize a WOC here one day...



No more training today. The 2nd January is a risky day, as I broke my big toe just one year ago, and also should think about reloading my battery before traveling to Alicante!