Training Log Archive: TGIF

Ice-skating 1:00:00 [1]
slept:8.0

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 weight:76.3kg shoes: Nike Pegasus 31

Cross Training 2:00:00 [2]

Running warm up/down 43:00 [1] 8.0 km (5:23 / km)
shoes: VJ Sarva

Orienteering (Nordic) 42:51 [5] *** 9.8 km (4:22 / km)
57c shoes: VJ Sarva

O-interval in the northern part of Sävjä.

Maybe not the most challenging part of Lunsen, but a little bit less snow there (well, as usually, after the snow comes the ice…), and still an interesting training.

There are many ways to destroy a good performance, but a typical mistake is to lose your focus when you get a little bit too excited to end your race. Most of time, the area close to the finish is full of tracks and people going in every directions. A very common situation in O´ringen or Jukola for example. But still, you need to finish the work in a proper style. This afternoon´s training was a good one to work on this specific part of the race, with an area full of diffuse tracks. The most efficient way there is still to keep a good eye on compass and contours.

The first part of the training was 4 times about 1,5km with 1´ rest in-between.



The ”grand final” was 3 micro-sprints in a row, each one preceded by a running loop of about 800 meters to get some pre-fatigue. Really fun and a good technical and physical effort.

BBA 45:00 [1] *** 5.0 km (9:00 / km)
slept:9.0 weight:76.3kg

Ice-skating 1:50:00 [2]

Running 1:05:00 [2] 13.8 km (4:43 / km)
shoes: Nike Pegasus 31

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:9.0 weight:76.3kg shoes: Hoka Challenger

Ice-skating 2:26:00 [1]

Ice-skating in Fjällnora. Not so many days like this one, tried to enjoy it as much as possible with about 50km covered at an easy pace.


Easy to guess the wind direction this morning...


Pretty perfect day on ice.




Ice is always fascinating…

Night Orienteering 1:08:56 [2] *** 10.65 km (6:28 / km)
18c shoes: VJ Sarva

OK Linné´s Onsdagsnatt in Nåsten.

Chase-start with couple of guys. Quite fun despite the snow. Actually, the hard ice made it very enjoyable and fast in most of the marshes. Could have realized that a bit earlier and avoid some longer routes on paths.


Livelox

Running warm up/down 25:00 [1] 4.25 km (5:53 / km)
shoes: VJ Sarva

BBA 45:00 [1] 5.0 km (9:00 / km)
slept:9.5 weight:76.1kg shoes: Hoka Challenger

Stationary bike 50:00 [1]

Aqua-running 50:00 [1]

Night Orienteering 1:17:47 [1] **** 9.2 km (8:27 / km)
4c shoes: VJ Sarva

Night corridor in Nåsten. Heavy, with still quite much snow in forest.

BBA 55:00 [1] 6.0 km (9:10 / km)
slept:9.0 weight:76.9kg shoes: Hoka Challenger

Orienteering (Nordic) 1:22:19 [1] *** 10.58 km (7:47 / km)
11c shoes: VJ Sarva

Basics in Lunsen. Only with brown features, but looks more difficult than it really is, as you mostly use contours on this terrain anyway.



Well, “basics in Lunsen” are always special and I feel lucky to live so close from this orienteering paradise, even when it is covered with 5-10 cm of snow like this morning.

Running 1:20:00 [1] 15.5 km (5:10 / km)
shoes: Nike Pegasus 31

Stationary bike 1:05:00 [1]
slept:9.0