Training Log Archive: TGIF

Stationary bike 1:00:00 [1]
slept:9.5 weight:74.9kg

Running warm up/down 27:00 [1] 5.0 km (5:24 / km)
slept:7.5 shoes: VJ Irock 2016

Orienteering (Continental) 1:07:00 [4] *** 12.4 km (5:24 / km)
42c shoes: VJ Irock 2016

O´intervals in Les trois pignons.



5 times about 2km, with a long distance pace. Nice way to end a couple of intensive hours in Fontainebleau.

Stationary bike 45:00 [1]

BBA 30:00 [1] 3.5 km (8:34 / km)
slept:8.5 shoes: Hoka Challenger

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

Orienteering (Continental) race 50:49 [5] *** 10.3 km (4:56 / km)
28c shoes: VJ Irock 2016

First competition of the year! The last time I competed in France was nearly 2 years ago. It was another very small competition like today.

Well, it is never a good sign when the first person you meet after the finish line is the course-setter who apologize for the map quality. But, right after, a great bunch of enthusiastic kids were kindly asking autograph. Always heart-warming.



There is not much to say about the race itself, really. Quickly, I got frustrated by the map and invested even less energy into the battle, which leads to minor and major mistakes. Had to stretch quite much my gps route with QuickRoute to reach all the controls and not always succeed, like for the 1st control...

At least, another good physical effort! ; ) The only thing which worked perfectly today, was my new SPORTident ActiveCard. Reliable, with an acoustical feedback signal, and faster than ever.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Irock 2016

Orienteering (Continental) 1:16:33 [1] *** 9.8 km (7:49 / km)
128c shoes: VJ Irock 2016

Control-picking, in Larchant. 128 controls. Really enjoyable. Should probably wait some months before using this map again though.




Not always easy to find the fastest route to pass thru those giant stones.




THE elephant´s rock.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Irock 2016

Night Orienteering 1:03:20 [1] ** 8.6 km (7:22 / km)
29c shoes: VJ Irock 2016

A short course in La mer de sable and La vallée des châtaigniers. Some really nice parts – could almost run barefoot there.

BBA 30:00 [1] 3.8 km (7:54 / km)
slept:8.75 shoes: Hoka Challenger

Running warm up/down 12:00 [1] 2.2 km (5:27 / km)
shoes: VJ Irock 2016

Orienteering (Continental) 59:56 [1] *** 8.3 km (7:13 / km)
34c shoes: VJ Irock 2016

A compass training, as warm-up, in Larchant.


Another piece of art from Philippe.

Orienteering (Continental) 26:52 [5] **** 4.3 km (6:15 / km)
33c shoes: VJ Irock 2016

One more Philippe´s training. 6 short-intervals, including an uphill leg as starter, at 1/2.000°, at Le rocher de l´éléphant. Great fun, with everything coming so fast - full focus necessary.


Should probably think about starting a diet plan, as I couldn´t get thru the passage of the first control…Had to use the other one, slightly larger on the north-west side of the ring.

Börje, your control is still standing at the wrong place there. Should finally consider about moving it to the correct place ?! ; ) #privatejoke

Orienteering (Continental) 1:05:17 [2] *** 8.21 km (7:57 / km)
41c shoes: VJ Sarva

Orienteering (Continental) 7:12 [4] ** 1.53 km (4:42 / km)
15c shoes: VJ Sarva

A micro-sprint afterward.


Not always sure I had the map from this area in hand…

Night Orienteering 1:22:39 [1] *** 10.91 km (7:35 / km)
25c shoes: VJ Irock 2016

Basics at night.

BBA 30:00 [1] 3.8 km (7:54 / km)
slept:8.5 shoes: Hoka Challenger

Orienteering (Continental) 36:19 [5] **** 6.7 km (5:25 / km)
19c shoes: VJ Sarva

Middle distance in Rocher Cailleau, at competition speed. Was happy to get an old course from Philippe, as it is quite challenging to organise a full training camp program in only 2 days. The map had changed a little and the runnability is not anymore as shown. Fun anyway.


Quite large new cuttings in the last parts of the course.

Orienteering (Continental) warm up/down 39:00 [1] 5.2 km (7:30 / km)
shoes: VJ Sarva

Orienteering (Continental) 36:00 [1] ** 6.2 km (5:48 / km)
14c shoes: VJ Irock 2016

A short course as warm-up and cool-down.

Orienteering (Continental) 26:09 [5] *** 5.8 km (4:31 / km)
50c shoes: VJ Irock 2016

Some short intervals, at 1/2.500°, in one of the best area of Le rocher de l´éléphant (also named ”Larchant”). The map there is close-to-perfect and didn´t suffered the (super) large scale. It is one of the only place around with 2.5 meters contours interval.

Ran it at competition speed. It took between 3-5min per course, and I rested 2 minutes in-between. A perfect training to work on the “in and out” routine at over-speed. The technical challenge lowered after several passages in that small area, but the risk is always high when you tend to work by short-term memory instead of reading the map.


Another great training provided by Philippe.

Night Orienteering 1:04:42 [1] ***** 8.2 km (7:53 / km)
15c shoes: VJ Sarva

Foggy. Pure enjoyment.

Orienteering (Continental) 1:25:00 [1] *** 13.8 km (6:10 / km)
16c slept:9.0 shoes: VJ Irock 2016

A spontaneous and short training camp, in probably one of the closest snow-free and challenging orienteering area from home at the moment.

Less than 5 hours after leaving home, I was stepping into Fontainebleau forest (south of Paris). Almost forgot how awesome those forests are. Will try to get the best of it in the next 72 hours.




Snow-free, but not sand-free…


Fontainebleau always rocks!

Night Orienteering 52:52 [1] *** 6.7 km (7:53 / km)
23c shoes: VJ Irock 2016

Nice terrain, but poor map as too often here in Fontainebleau.


The last part was a lot greener than it has been earlier.

BBA 45:00 [1]
slept:9.0 weight:75.1kg

Cross-country skiing (Classic) 50:00 [2]