Training Log Archive: PVA

Cycling 1:00:00 [1] 13.6 km (13.6 kph) +214m

Running 17:10 [1] 2.99 km (5:45 / km) +17m 5:35 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Running warm up/down 5:10 [1] 0.68 km (7:33 / km) +4m 7:22 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Running race 49:59 [5] 8.35 km (5:59 / km) +941m 3:50 / km
shoes: ASICS Gel-Cumulus 16 (blue)

"Brülisau - Hoher Kasten" mountain race

Steep stuff, hot weather, not that much sleep - but a nice event, though.

...and a great view from the top:

Note
(rest day)

Beachvolley 1:00:00 [3]

Orienteering 10:00 [5]
shoes: VJ Integrator 2016

Running intervals 2:05:39 18.34 km (6:51 / km) +359m 6:14 / km
ahr:127 max:183 shoes: ASICS Gel-Cumulus 16 (blue)

Running 1:36:07 [2] 15.35 km (6:16 / km) +571m 5:17 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering race 1:08:27 9.48 km (7:13 / km) +150m 6:41 / km
shoes: VJ Integrator 2016

ROC #3
Final competition before heading home. Quite clean race, though losing a lot of time due to a bad route choice to #7. (Don't really get the point why I've chosen this option...)

Orienteering 1:10:12 [3] 8.82 km (7:58 / km) +153m 7:19 / km
shoes: VJ Integrator 2016

Training @ Tjärndalen. Some controls were marked (biiig flags or tiny markers), some not. Terrible start followed by some better navigation skills. Felt a bit stressed as my "taxi" out to Saltö was waiting...

Running 10:07 [1] 1.5 km (6:45 / km) +40m 5:58 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering race 1:06:28 9.06 km (7:20 / km) +102m 6:57 / km
shoes: VJ Integrator 2016

ROC #2
A few (too) big mistakes...

Orienteering race 42:50 6.52 km (6:34 / km) +57m 6:18 / km
shoes: VJ Integrator 2016

ROC #1
Nice sprint terrain! Fluent race except for control #16 where I lost nearly a minute...

Running 26:16 [2] 5.14 km (5:07 / km) +108m 4:37 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering 1:08:39 [2] 8.13 km (8:27 / km) +120m 7:52 / km
shoes: VJ Integrator 2016

WOC warm-up (part 1 - forest)
rough&tough swedish wilderness, more "sightseeing" than real orienteering.

Orienteering 33:39 4.83 km (6:58 / km) +108m 6:16 / km
shoes: ASICS Gel-Cumulus 16 (blue)

WOC warm-up (part 2 - urban)
Tricky area, two loops.

Orienteering race 48:27 8.22 km (5:53 / km) +305m 4:58 / km
shoes: VJ Integrator 2016

Legs feeling surprisingly good, rather nice forest for the Swiss Midlands. (though it might be hard for this one to cope with the ones in Strömstad...)

Orienteering 10:35 [1] 1.6 km (6:37 / km) +30m 6:03 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Note
(rest day)

Note
(rest day)

Orienteering 6:42:31 [3] 34.57 km (11:39 / km) +2142m 8:53 / km
shoes: VJ Integrator 2016

Mountain Orienteering Marathon - the toughest competition I did so far...
2 Days - 62 km - 3800 m of climb.

The coordinates of the controls were given at the start and had to be drawn as exactely as possible onto the 1:25'000 map (once or twice we weren't precisely enough, though...), cliffs had to be climbed up (at least it felt like that) and towards the end of day 2 we had to run really fast despite our tired legs, as some cows wanted to "play" with us. However, it was a lot of fun, ending the weekend on the 3rd place with my team mate.

Orienteering 5:34:44 [3] 27.42 km (12:12 / km) +1672m 9:21 / km
shoes: VJ Integrator 2016

Running 30:36 4.79 km (6:23 / km) +95m 5:49 / km
ahr:121 max:137 shoes: ASICS Gel-Cumulus 16 (blue)

Strength (TRX) 1:00:00 [4]

Running intervals 1:22:15 9.78 km (8:25 / km) +90m 8:02 / km
ahr:121 max:185 shoes: ASICS Gel-Cumulus 16 (blue)

Running 1:30:01 13.83 km (6:31 / km) +257m 5:57 / km
ahr:121 max:148 shoes: ASICS Gel-Cumulus 16 (blue)

Running intervals 1:07:02 12.86 km (5:13 / km) +48m 5:07 / km
ahr:135 max:186 shoes: ASICS Gel-Cumulus 16 (blue)

Running 54:23 10.86 km (5:00 / km) +202m 4:35 / km
ahr:143 max:168 shoes: ASICS Gel-Cumulus 16 (blue)

Running intervals 1:08:24 8.95 km (7:38 / km) +338m 6:26 / km
ahr:129 max:175 shoes: ASICS Gel-Runmiles

Running 1:03:49 10.46 km (6:06 / km) +95m 5:50 / km
ahr:122 max:141 shoes: ASICS Gel-Runmiles

Running 31:47 5.98 km (5:19 / km) +101m 4:54 / km
ahr:136 max:152 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 20:00 [4]

Running warm up/down 15:37 2.49 km (6:17 / km) +58m 5:37 / km
ahr:127 max:143 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 8:22 0.55 km (15:18 / km) +11m 13:57 / km
ahr:113 max:160

Running intervals 44:46 7.59 km (5:54 / km) +94m 5:33 / km
ahr:144 max:186 shoes: ASICS Gel-Cumulus 16 (blue)

Running warm up/down 6:20 0.92 km (6:52 / km) +4m 6:43 / km
ahr:125 max:130 shoes: ASICS Gel-Cumulus 16 (blue)

Running 21:20 4.27 km (5:00 / km) +44m 4:45 / km
ahr:145 max:157 shoes: ASICS Gel-Cumulus 16 (blue)

Running 17:36 [2] 3.52 km (5:00 / km) +48m 4:41 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Running 14:40 [2] 3.04 km (4:50 / km) +70m 4:20 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Football 1:56:44 [2] 10.16 km (11:30 / km)

Running 1:11:41 13.28 km (5:24 / km) +383m 4:43 / km
ahr:146 max:166 shoes: ASICS Gel-Cumulus 16 (blue)