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Training Log Archive: JoLo

In the 7 days ending Feb 11:

activity # timemileskm+m
  Alpine skiing1 3:00:00
  Warm Up/Cool Down4 2:25:00 6.96(20:50) 11.2(12:57)
  Orienteering3 2:07:32 14.11(9:02) 22.7(5:37) 540
  Ice skating1 2:00:00
  XC skiing1 1:00:00 5.41(11:06) 8.7(6:54)
  Total8 10:32:32 26.47 42.6 540

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Sunday Feb 11 #

10 AM

Warm Up/Cool Down 1:00:00 [2] 5.1 km (11:46 / km)
shoes: VJ Bold 2017

Running, stretching, running, drills, pace running.
11 AM

Orienteering race 46:50 [5] 9.5 km (4:56 / km) +240m 4:23 / km
ahr:185 max:199 shoes: VJ Bold 2017

POM 2017 - day2
Map =


Bit slower start, but get the right pace at CP2. Probably not the best routechoice to CP3 - maybe I should cut more, but no big deal actually.
Little "banana" to CP4 :) - left choice is better - 15s
CP5 was difficult from the map, but easy on the terrain, you should just realised that the highest point is actually the hill where the control is, I didn't realised that at the beginning so run little bit slower, also met Jaka before the CP and ask him which control he had, wasn't the same so I just continued and found it :)
CP6 was really hidden so had some trouble - 15s
CP7 good just bit slower
CP8 really good :)
CP9 also good
CP10 - biggest mistake - really good till water control, then didn't looked the compass so ran into the wrong valley - 40s mistake
Then good till the finish.
I'm losing lot's of time on the short leg? - good on the longer leg, and the pace is not there yet, but for the beginning of the season I'm really happy with my preformance.

Results = http://pom.pt/archive/2018/results/D2_results.html...
WinSplits = http://obasen.orientering.se/winsplits/online/en/d...

Warm Up/Cool Down 15:00 [1] 0.8 km (18:45 / km)
shoes: VJ Bold 2017

Saturday Feb 10 #

12 PM

Warm Up/Cool Down 1:00:00 [2] 4.6 km (13:03 / km)
shoes: Salamon S-lab sense 5 ultra

Running, stretching, drills, sprints.

Orienteering 30:42 [4] 7.0 km (4:23 / km) +90m 4:07 / km
ahr:179 max:191 shoes: Salamon S-lab sense 5 ultra

POM 2018 - day 1
Map =


City middle, that's what I hate :).
Good first part till the CP5, then probably bad routechoice to CP5. Then good to CP10 and then mistake, I came out on the right street but I just run forward on the street, I realised I'm on the wrong one, so I turned around, that was even bigger mistake, I should just continued :/
Till the finish no mistakes and good flow, just a bit to slow. Didn't push it to hard, so results is here - 28 place (4:41!).
Sprint really isn't my discipline, it's very good for training specially for fast middle distance, but not for real races - for me of course ;)

Results = http://pom.pt/archive/2018/results/D1_results.html...
WinSplits = http://obasen.orientering.se/winsplits/online/en/d...
1 PM

Warm Up/Cool Down 10:00 [1] 0.7 km (14:17 / km)
shoes: Salamon S-lab sense 5 ultra

Friday Feb 9 #

1 PM

Orienteering 50:00 [2] 6.2 km (8:04 / km) +210m 6:54 / km
shoes: VJ Bold 2017

Model event 1

Wednesday Feb 7 #

1 PM

Ice skating 2:00:00 [3]

3h of hockey .. great game :)

Tuesday Feb 6 #

8 AM

Alpine skiing 3:00:00 [1]

more than 6h of skiing - real skiing :). Great sunny day!

Monday Feb 5 #

5 PM

XC skiing 1:00:00 [2] 8.7 km (6:54 / km)
ahr:154 shoes: Alpina XC skiing

XC skiing with ┼Żan in Suhadole.

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