Training Log Archive: TGIF

Orienteering (Nordic) 47:30 [1] ** 7.5 km (6:20 / km)
14c shoes: VJ Bold 7 nr2

10mila training in Stångtjärn. 2nd training perfectly organized by IFK Lidingö, here in Falun.



Pretty simple orienteering with quite open forest, but probably (like always), a bit more challenging at night. Nice view from distance to the embargoed hill while running 7th to 8th leg.


Quite fast forest!

Orienteering (Nordic) 1:13:25 [1] ** 10.8 km (6:48 / km)
15c shoes: VJ Bold 7 nr2

Training from 10mila training package, at Årberget.

Nothing special, the route election been quite influenced by the log skidding all around.

Orienteering (Nordic) 1:35:28 [1] *** 12.4 km (7:42 / km)
17c slept:9.0 shoes: VJ Irock 2016 Red

Cross Training 1:30:00 [1]
slept:9.0 weight:74kg

BBA 35:00 [1] 4.0 km (8:45 / km)
slept:8.5 shoes: HOKA Speedgoat

Running warm up/down 20:00 [1] 3.4 km (5:53 / km)
shoes: VJ Irock 2016 Red

Orienteering (Nordic) 1:06:08 [1] *** 8.9 km (7:26 / km)
17c shoes: VJ Irock 2016 Red

Iddefjordfjella. Last training in WOC relevant terrain for a while. Good to run it with Matthieu to have a ”live feedback” on different route-choices. 10mila preparation next!

BBA 30:00 [1] 4.0 km (7:30 / km)
slept:8.5 shoes: HOKA Speedgoat

Running warm up/down 30:00 [1] 5.5 km (5:27 / km)
shoes: VJ Irock 2016 Red

Orienteering (Nordic) 32:33 [5] *** 6.2 km (5:15 / km)
16c shoes: VJ Irock 2016 Red

Middle distance at Ranebo.

A "traditional" training, as it is the closest map (in distance) from the embargoed area for the WOC middle distance. Some good and bad things this morning, but a good effort anyway.

Orienteering (Nordic) 1:04:55 [1] *** 8.8 km (7:23 / km)
40c shoes: VJ Irock 2016 Red

Control-picking at Ranebo, featuring "straight corridors" as well.


"Straight corridor" has never been my favourite, but in some part of this terrain, sticking to the red line is the fastest option and every extra meters is clearly unnecessary. Definitively a skill I need to develop. With the maps being more and more accurate (thanks to laser curving and other mapping methods), in my opinion, compass skills will be even more important in a near-future. Couple of years ago, "jumping” from features to features was, maybe, the safest (not necessarily the fastest though) technique to avoid map´s distortion. But, nowadays, it might not be risky to hit a rather small target 2-400 meters ahead if you are enough precise with compass.

Running 22:00 [1] 3.9 km (5:38 / km)
shoes: VJ Irock 2016 Red

Orienteering (Nordic) 18:31 [1] *** 2.6 km (7:07 / km)
19c shoes: VJ Irock 2016 Red

A downhill course at Hälle to finish a good training day.

BBA 30:00 [1] 4.0 km (7:30 / km)
slept:8.5 shoes: HOKA Speedgoat

Orienteering (Nordic) 1:12:00 [2] *** 10.4 km (6:55 / km)
33c shoes: VJ Irock 2016 Red

A full training day in WOC-relevant terrains. Started with O-intervals in Råsshult. The training ended with another 2min long snow-storm, niiice.

Orienteering (Nordic) 1:12:30 [1] *** 8.12 km (8:56 / km)
20c shoes: VJ Irock 2016 Red

A "mix-course", with a part only with contours and the other one with some interesting routes in the steepest and greenest slopes of Kasen.

Orienteering (Nordic) 57:50 [1] *** 7.2 km (8:02 / km)
46c shoes: VJ Irock 2016 Red

Ended the day with my favourite training when I am here – a control-picking in downhill at Tveteskogen, enhanced, this time, by a nice sunset in the background. #nocomplain

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
slept:8.5 shoes: VJ Bold 7 nr2

Orienteering (Nordic) race 1:26:45 [5] *** 16.9 km (5:08 / km)
22c shoes: VJ Bold 7 nr2

Long distance of Norwegian Spring today.

The terrain was very much about the same type as yesterday, with rather open forests. The southern part was even faster with lot of nice bare rocks. It was once more about finding the best runnability, while mostly trying to stay in close contact with the red line.


Results / Loggator

It seems I had a little bit more to give physically compare to yesterday, and also find the good lines in the terrain without significant mistake. Actually, my biggest time lost came when I broke my compass with the magnifier glass. Then, I opened my back pocket to get my spare one, but by some magic movement, the compass got literally ejected from my pant. I stopped for a while to find it, but never succeed and finished without compass. WOC lesson nr83 : Be soft when you take out from your pant your spare compass, or bring 3 compasses.


Norwegian SPRING… #wtf

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold 7 nr2

Orienteering (Nordic) 47:00 [1] *** 7.6 km (6:11 / km)
22c shoes: VJ Irock 2016 Red

Running warm up/down 45:00 [1] 8.0 km (5:38 / km)
slept:8.0 shoes: VJ Bold 7 nr2

Orienteering (Nordic) race 32:43 [5] *** 6.6 km (4:57 / km)
23c shoes: VJ Bold 7 nr2

Took part to Norwegian Spring middle distance, organized a couple of kilometres away from Halden.

Not too sure if it was super relevant for WOC this summer, but another interesting experience. Mostly a very open terrain today which made the navigation rather simple. But in such case, it is all about being extra sharp as it is a hard fight to catch back every lost second. Had a pretty clean technical performance, but there are still a lot of places where I am not running on the optimal routes. Still in the beta-phase…


Results / Loggator


A nice atmosphere in the skistadion of Halden, with Robinson Crusoe among the audience.

BBA 30:00 [1] 3.5 km (8:34 / km)
slept:9.0 shoes: HOKA Speedgoat

Orienteering (Nordic) 1:10:00 [1] *** 9.5 km (7:22 / km)
19c shoes: VJ Bold 7 nr2

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:8.5 weight:73.8kg shoes: HOKA Speedgoat

Orienteering (Nordic) 1:08:00 [2] *** 9.5 km (7:09 / km)
13c shoes: VJ Bold 7 nr2

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:9.0 weight:73.6kg shoes: HOKA Speedgoat

Orienteering (Nordic) 58:00 [1] *** 9.0 km (6:27 / km)
18c shoes: VJ Bold 7 nr2

BBA 40:00 [1] 4.0 km (10:00 / km)
slept:9.0 weight:74.5kg shoes: HOKA Speedgoat

Running 34:00 [3] 8.0 km (4:15 / km)
shoes: Nike Pegasus 31

Running warm up/down 16:00 [1] 3.5 km (4:34 / km)
shoes: Nike Pegasus 31

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:8.5 weight:74kg shoes: HOKA Speedgoat

Road bike 1:08:00 [1]

Orienteering (Nordic) race 23:53 [5] ** 5.2 km (4:36 / km)
20c slept:9.0 weight:74.5kg shoes: VJ Bold 7 nr2

Enenracet in Enköping.

Even though it is one of the smallest competition in Uppland (still nearly 800 entries) I always took part since I moved to Sweden three years ago.

This year, the organizers used the terrain of Tiomila 1999 - a pretty flat and wet area. Still I like to compete there as some parts remember me my "native" forest in St Etienne, with some very runnable part where running under 4min/km is not a big challenge.


Results / Livelox

In this type of terrain, it is a lot about compass and, time to time, about sharpening the route to avoid the wettest marshes. Still, the contours in some places are great help (to the 10th for example) as they are "baserad på LM GSD-höjddata" and thus trustable.

A small event, but still a nice atmosphere and everything you need to spend a happy morning :





Hard to find a more runnable forest here in Uppland :







Soon about to become a cartoon star here in Sweden ; )

Running warm up/down 1:00:00 [1] 11.0 km (5:27 / km)
shoes: VJ Bold 7 nr2

E-bike 57:00 [1]
slept:9.5

Orienteering (Nordic) 1:22:00 [1] *** 13.2 km (6:13 / km)
20c shoes: VJ Bold 7 nr2

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:8.0 weight:74.4kg shoes: HOKA Speedgoat

Road bike 1:53:00 [1]

Orienteering (Nordic) 14:11 [4] *** 2.6 km (5:27 / km)
17c shoes: VJ Irock 2016

By bike to Eda, to run a micro-sprint in a pretty flat and runnable area of Östuna. The combo of a (still) pretty low undergrowth, and a sunny weather, made a great morning there.

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: VJ Irock 2016

Running hills 50:00 7.0 km (7:09 / km)
shoes: HOKA Speedgoat

BBA 1:05:00 [1] 8.5 km (7:39 / km)
slept:7.0 weight:74.4kg shoes: HOKA Speedgoat

Cross Training 1:50:00 [1]

Orienteering (Nordic) 54:43 [1] **** 6.95 km (7:52 / km)
4c shoes: VJ Irock 2016

Evening corridor around Stordammen (North Lunsen).

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:9.0 shoes: HOKA Speedgoat

Running 21:00 [1] 4.0 km (5:15 / km)
shoes: Nike Pegasus 31

Running 40:00 [4] 9.0 km (4:27 / km)
shoes: Nike Pegasus 31

Orienteering (Nordic) 1:05:00 [1] *** 8.8 km (7:23 / km)
19c shoes: VJ Irock 2016

Basics in one of my favourite area around Uppsala, Östuna.

Sadly, lot of new cuttings since a year or so, but still some part of the terrain are really enjoyable and much faster than Lunsen or Nåsten for example.



Always love the hate. The alarm clock is already set for 4.30am!

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:8.5 weight:75kg shoes: HOKA Speedgoat

Orienteering (Nordic) 1:40:18 *** 16.55 km (6:04 / km)
55c shoes: VJ Irock 2016

High altitude training this morning at Uppland´s highest point, Upplandberget (117,56 m.a.s.l, every centimetre counts in that case…).

Started with a short contours course to reach the most interesting part of the terrain.



Followed by 6 short courses at 1/5.000° scale, with a climb (22,5m…) to the top of Upplandberget to begin each interval.




The starting point.

The final part of the training was a fun micro-sprint in one of the most detailed area there:



A pretty perfect morning in the wood, while waiting for the big games tonight (Man City - PSG and Real – Wolfsburg).

Road bike 1:20:00 [1]

Running hills 1:43:00 [2] 16.5 km (6:15 / km)
shoes: Nike Pegasus 31

BBA 45:00 [1] 6.0 km (7:30 / km)
slept:10.0 weight:74.6kg shoes: Nike Pegasus 31

Orienteering (Nordic) 51:12 [1] ** 9.2 km (5:34 / km)
14c slept:8.5 shoes: VJ Irock 2016

Went to Rånässtafetten this morning to run an open course. The competition took place in the same arena as Tiomila last year. Even though the weather was great and about 10 degrees warmer than last year, the forest was the same green mess, and I got a lot of bad vibes. But still, it was worth going there.



In sport, in general, we always underestimate the power of negative thoughts. The sport psychologists teach us to keep positive thinking in every moment. But for me, bringing back some bad memories into the surface has always bring more energy in my pre-race preparations. For sure, when I will start preparing 10mila, I will have some thoughts about last year, and commit myself to be better prepared to not get this bad taste in mouth anymore.

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

Road bike 1:20:00 [3]

Orienteering (Nordic) race 24:53 [5] ** 5.45 km (4:34 / km)
18c slept:7.0 shoes: VJ Bold 7

Lännamedeln in Almunge. Another small competition among my favourites, with only a short drive from Uppsala.


Results / Livelox

With a 5km long course and this type of terrain, it is pretty much full speed and straightforward from start to finish. A very good performance today.


Always love this kind of small arena…


It is all about shoes…

Running warm up/down 45:00 [1] 9.0 km (5:00 / km)
shoes: VJ Bold 7

E-bike 40:00 [1]

Evening ride around Uppsala Högar.

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:9.5 weight:74.6kg shoes: Nike Pegasus 31

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: VJ Bold 7

Orienteering (Nordic) race 1:03:03 [5] **** 13.1 km (4:49 / km)
23c shoes: VJ Bold 7

Grymnatta (literally the "cruel night") in Vallentuna.

One of my favourite race during the season, as it is more or less the only night competition I run every year.

It is a rather small event, especially when all the Swedish top guns are now fighting in Skåne for EOC tickets, always organized north of Stockholm, and therefore also quite close from Uppsala.

The terrain this year was diffuse in many place (the most eastern part was used for 25manna 2015), but the biggest challenge came already with the 2nd control. If you survived this area (a super flat and green approach to the control), you could enjoy an otherwise quite fast and open terrain.


Results

My race went alright, and my biggest challenge was to deal with my spare headlamp and its magnet bottom (Lumonite Compass R). I had it strapped way to close from my left hand (and thus my compass). I noticed this quickly enough to mostly use the terrain´s features, and avoid running only with directions. Maybe not the most efficient technique in this type of terrain, but a very good training anyway.

Cross Training 1:30:00 [1]
slept:9.0 weight:74.9kg

Running warm up/down 35:00 [1] 6.7 km (5:13 / km)
slept:9.0 shoes: VJ Bold 7

Orienteering (Nordic) 37:33 [5] **** 5.93 km (6:20 / km)
20c shoes: VJ Bold 7

5°C. Rainy. Lovely.


The terrain has eaten me up this morning…

Orienteering (Nordic) 1:25:00 [1] 13.0 km (6:32 / km)
shoes: VJ Irock 2016

Stationary bike 30:00 [1]

Orienteering (Nordic) 1:23:02 [1] *** 10.95 km (7:35 / km)
39c slept:8.0 shoes: VJ Bold 7

A "multitechnique" course at Kasen to start a new training day in WOC 2016 relevant terrains. Wet and quiet.



Note: Here comes a quick comparison between the final part of last saturday´s race and a Karttapullautin of this area. Well, I think we can cool down a bit about the use of laser curving when it comes to race preparation! ; )

Running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: VJ Bold 7

Orienteering (Nordic) 35:31 [5] *** 6.54 km (5:26 / km)
22c shoes: VJ Bold 7

A last minute change of plan, as I had forgot to print the middle distance I had set in Ranebo for this afternoon... Luckily, I found in my car a nice course I got from Eva couple of months ago (stor tack!), and the quality remained very high. Ran it with a competition effort and was quite pleased with the output today.

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: VJ Bold 7

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold 7

Orienteering (Nordic) 43:57 [2] *** 5.5 km (7:59 / km)
24c shoes: VJ Bold 7

Moved south the whole day, and finished with an easy course in the World Cup 2015 terrain (Munkedal). Included a fun micro-sprint as well.

Running warm up/down 14:40 [1] 2.5 km (5:52 / km)
slept:7.0 shoes: VJ Irock 2016

Orienteering (Nordic) 1:28:44 [1] *** 13.1 km (6:46 / km)
20c shoes: VJ Irock 2016

"Akselås long distance" from Halden Sk´s training package.



Started with Tam and Dubus. Mostly v. easy speed, but interesting to have some "live feedback" for all the micro routes-choices. Fall in sleep at 16th, otherwise quite ok.

Orienteering (Nordic) 55:01 [1] *** 6.8 km (8:05 / km)
50c shoes: VJ Irock 2016

"Iddefjordfjella Bakke control picking" from Halden Sk´s training package.


Just for the leg 13-14, this training is well-worth a visit.

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Irock 2016

Running warm up/down 50:00 [1] 9.0 km (5:33 / km)
shoes: VJ Bold 7

Orienteering (Nordic) race 1:17:54 [5] *** 15.2 km (5:08 / km)
19c slept:9.0 shoes: VJ Bold 7

Kvillebyns klassiska, in one of the training maps of WOC 2016.

There were a lot less surprises compare to yesterday as this terrain was already known from before. Most of the routes were quite obvious, it was mainly about execution, and putting some good speed which is obviously what I am missing at the moment. Not much mistake neither today, and I should be pleased with that at least!


In my humble opinion, the 3rd control wasn´t exaaaactly at the right place. And the route 11-12 is too much about luck and risks taking, even if I have always enjoyed rock climbing; )
Results
Livelox / Loggator

But the highlight of the day was definitively LaBaguette´s performance! I couldn´t understand everything from her pre-race notes written on her hand, but it seems like she knows what she is doing! Pretty awesome!

Running 17:15 [1] 2.5 km (6:54 / km)
shoes: VJ Irock 2016

Orienteering (Nordic) 38:19 [1] *** 5.32 km (7:12 / km)
24c shoes: VJ Irock 2016

Downhill in Näsinge. Really enjoyed that one.

BBA 30:00 [1] 3.0 km (10:00 / km)
slept:8.0 shoes: Nike Pegasus 31

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: VJ Bold 7

Orienteering (Nordic) race 33:39 [5] **** 5.54 km (6:04 / km)
20c shoes: VJ Bold 7

Strömstadmedeln at Hälle, with a quite relevant terrain and atmosphere for WOC 2016.


Results

I had a pretty good race, with only couple of small mistakes. The speed is not yet there, but it was great to wear a racing kit again, and try to attack a tough middle distance course today. Still, I am happy to have some more months to sharpen my routes in this type of terrain.

BBA 35:00 [1] 3.5 km (10:00 / km)
slept:8.5 shoes: Nike Pegasus 31

Morning run in Sponvika, life is hard as always ; )

Running 23:00 [1] 4.0 km (5:45 / km)
shoes: VJ Bold 7

Orienteering (Nordic) 49:58 [3] *** 8.1 km (6:10 / km)
15c shoes: VJ Bold 7

Forked course at Tvesteskogen, with Hannu.


Ran the middle part and last part with competition effort.