Training Log Archive: TGIF

BBA 25:00 [1] 3.5 km (7:09 / km)
slept:8.0 shoes: Nike Pegasus 32

Orienteering (Continental) 1:57:00 [1] *** 16.6 km (7:03 / km)
25c shoes: Nike Pegasus 32

Orienteering (Continental) 45:00 [3] ** 8.9 km (5:03 / km)
15c shoes: Nike Pegasus 32

Test run of the sprint race of Trofeo Costa Cálida, which will take place in Caravaca de la cruz, another picturesque village made for a challenging course.

Faster speed than planned, because I had to show Hannu that it is not because you are (not) wearing a sprint kit (read : singlet) that you are (not) a sprinter... Pretty easy to eat for free in this World…


Manhole-cover art…


Hard to not love the sprint in this part of Europe…

BBA 25:00 [1] 3.0 km (8:20 / km)
slept:9.0 shoes: Hoka Challenger

Going now to the mountains around Murcia, for two days, to test run the courses of Lorca O´meeting and Trofeo Costa Cálida.


Not bad neither this morning…

Running warm up/down 30:00 [1] 6.0 km (5:00 / km)
shoes: VJ Sarva 2016

Orienteering (Continental) 30:15 [5] *** 6.7 km (4:31 / km)
25c shoes: VJ Sarva 2016

The organizer of Lorca O´Meeting, Raúl Ferra, gave us the great opportunity to run the courses on beforehand.

We started with the middle distance in an interesting terrain with a mix of different visibilities, but all in all a pretty fast terrain.


Nice scenery on the way to the middle distance terrain.


A fast and itchy terrain.


A good bunch of course tester...

Orienteering (Continental) 1:40:00 [2] *** 12.8 km (7:49 / km)
28c shoes: VJ Sarva 2016

Orienteering (Continental) 27:44 [1] ** 4.21 km (6:35 / km)
21c shoes: Hoka Challenger

BBA 25:00 [1] 3.0 km (8:20 / km)
slept:8.5 shoes: Hoka Challenger

A nice reward for early bird…


The Men in Black ready for core-strength.

Orienteering (Continental) warm up/down 30:00 [1] ** 5.0 km (6:00 / km)
4c shoes: VJ Irock

Orienteering (Continental) 42:10 [5] **** 7.8 km (5:24 / km)
22c shoes: VJ Irock

Running warm up/down 32:00 [1] 6.1 km (5:15 / km)
shoes: Nike Pegasus 32

Orienteering (Continental) 43:30 [2] *** 7.5 km (5:48 / km)
22c shoes: Nike Pegasus 32

A multitechnique course in Guardamar Norte, featuring a little bit of everything and requiring also a bit of different O-skills. Surprisingly, my favourite part was the first one, when we had to follow a nice contour form.
Got really impressed by Hannu (started right after him)…until 20th control ; )


Why it is always when you have the best gps route of the week that you forget to start your watch at the start ?!

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Pegasus 32

Night Orienteering 36:08 [1] *** 5.6 km (6:27 / km)
13c shoes: Nike Pegasus 32

Some more contours as a dessert of a good training day. A little bit more focused as I was putting out controls.

BBA 25:00 [1] 3.0 km (8:20 / km)
slept:9.0 shoes: Hoka Challenger

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: Nike Pegasus 32

Orienteering (Continental) 31:21 [5] **** 6.53 km (4:48 / km)
19c shoes: Nike Pegasus 32

This morning, we ran the WUOC middle distance from 2012, held in the famous bushes of Santa Pola.

This map is for sure special, and not following a lot of IOF mapping recommendations. But I have always enjoyed the challenge and in many places, you have to run like you would do it at night, with some extra care. All in all, it went quite well this morning, and ran the course about 1´30 faster than Martin. But the weather was probably a lot more enjoyable today than in the middle of the summer.


2Drerun


The green mess…


Baptiste putting some speed…


…and Santeri too.


Even the locals can be in troubles there…

Orienteering (Continental) 42:00 [2] **** 7.3 km (5:45 / km)
30c shoes: VJ Irock

Pure compass training,


followed by a microsprint.

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
shoes: VJ Irock

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike Pegasus 32

Night Orienteering 32:53 [2] **** 5.9 km (5:34 / km)
15c shoes: Nike Pegasus 32

”Diamond, made of corridors” at night.


Most enjoyable training in 2016 so far! The corridor was large enough to put a little bit of speed and to allow some minor deviation. You don´t have to destroy all your O´confidence by doing unreachable tasks at every training!

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...