Training Log Archive: PVA

Orienteering 1:21:46 9.9 km (8:16 / km) +86m 7:55 / km
ahr:124 max:152 shoes: VJ Bold pink

Final training in the south (24°C during the day), would be nice to do such trainings more often. Not my best day, though.

Orienteering race 49:39 6.55 km (7:35 / km) +285m 6:14 / km
ahr:145 max:171 shoes: VJ Bold pink

First ever trip to a place outside Europe and o-country #21. Quite special terrain and a not really good map.
First nine controls (marked with an [extra] red circle) as score orienteering.

Orienteering race 58:01 9.57 km (6:04 / km) +49m 5:55 / km
ahr:153 max:182 shoes: VJ Bold pink

Lovely terrain. After a few mistakes the Kirmula-express caught me just after #8. Losing sight-contact on the 19-23 loop.

Running warm up/down 11:28 1.41 km (8:06 / km) +24m 7:28 / km
ahr:117 max:132 shoes: VJ Bold pink

Orienteering 17:57 3.57 km (5:02 / km) +10m 4:58 / km
ahr:142 max:160 shoes: ASICS Gel-Cumulus 16 (blue)

Barbate sprint training. Easy pace.

Orienteering 1:17:22 9.16 km (8:27 / km) +51m 8:13 / km
ahr:122 max:160 shoes: VJ Bold pink

Rainy first training in Andalucia. The compass part wasn't all the way suitable for "compass training"...

Orienteering race 53:16 8.19 km (6:30 / km) +105m 6:07 / km
ahr:110 max:154 shoes: VJ Bold pink

AOM Relay. Catching up guys after a calm start, eventually punching 5th at #16. Our group of four runners missed #17 and therefore quite a bunch of runners ran towards the last control together...

Orienteering 33:47 7.39 km (4:34 / km) +4m 4:34 / km
ahr:150 max:166 shoes: ASICS Gel-Cumulus 16 (blue)

Not the most technical sprint but a nice WARM-up in Spain.

Orienteering 41:39 4.8 km (8:41 / km) +39m 8:20 / km
ahr:118 max:155 shoes: VJ Bold pink

Rocky terrain, no marks.

Running 42:52 7.79 km (5:30 / km) +243m 4:46 / km
ahr:135 max:153 shoes: ASICS Gel-Cumulus 16 (blue)

Note
(rest day)

Running 50:00 [1] 7.37 km (6:47 / km) +234m 5:51 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Running 53:53 11.14 km (4:50 / km) +194m 4:27 / km
ahr:138 max:154 shoes: ASICS Gel-Cumulus 16 (blue)

XC-Skiing (Skating) 1:31:38 21.75 km (4:13 / km) +396m 3:52 / km
ahr:149 max:169

Orienteering 1:36:37 7.35 km (13:08 / km) +561m 9:31 / km

XC-Skiing (Skating) 39:05 9.05 km (4:19 / km) +111m 4:04 / km
ahr:135 max:157

Running 40:21 8.17 km (4:56 / km) +27m 4:52 / km
ahr:142 max:155 shoes: ASICS Gel-Cumulus 16 (blue)

Running 31:41 [1] 3.89 km (8:08 / km) +149m 6:50 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Smolball 1:05:00 [3]

Badminton 40:00 [2]

Note
(rest day)

Running 1:12:09 13.13 km (5:30 / km) +251m 5:01 / km
ahr:137 max:169 shoes: ASICS Gel-Cumulus 16 (blue)

Running 17:17 3.27 km (5:17 / km) +2m 5:16 / km
ahr:137 max:149 shoes: ASICS Gel-Cumulus 16 (blue)

XC-Skiing (skating) 56:07 11.2 km (5:01 / km) +297m 4:25 / km
ahr:145 max:168

XC-Skiing (skating) 1:17:18 [2] 16.28 km (4:45 / km) +323m 4:19 / km

Running 1:28:34 10.83 km (8:11 / km) +662m 6:16 / km
ahr:130 max:165 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 20:00 [4]

Note
(rest day)

Note
(rest day)

Swimming 55:00 [2] 2.1 km (26:11 / km)

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

Running 29:42 [2] 5.31 km (5:36 / km) +97m 5:08 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Note
(rest day)

Orienteering race 1:55:59 19.38 km (5:59 / km) +520m 5:17 / km
shoes: VJ Bold pink

Nice to end this year's POM with such a race, feeling good physically and technically.

Summary of the key points fo this mass start:
- Calm start until the fences on the way to #3 started to split up the group.
- Overlooking the path beneath #5 led to a 1:30 gap to the leading group. Pushing hard together with latter mass start winner Borger Melsom to catch them again. The fastest and 2nd fastest split time to #7 kept us in touch with them.
- "Recovering" at the end of the leading group until #9 where I found a good way through the stones and suddenly punched together with Hertner in the lead.
- Hertner and Melsom ran away through the bushes on the way to #13. Punching this control we didn't saw them anymore. Whilst everybody started to continue "on the line" after #13 I took the path and kinda connected the chasing group with the two leaders again (2nd best split, the guy following me had the fastest one)
- Avoiding injuries on the stony second last loop and talking with some Norwegian runner on the last loop of the race (på Svenska - about the Portuguese runners who didn't really use the map during the race and about the fact that we both like POM more in the dune terrain) ended a fun race. I saved the "killer instinct" during the last controls for the big relays coming up this season...

Orienteering race 2:45:26
shoes: VJ Bold pink

(WRE - no GPS)

Horrible day out in the Portuguese woods. Tried to restart the race after searching #1 for almost 10 minutes, which worked out quite ok. (eventually nailing #1 on the route between 15-16 via the start)

Thierry's two notes about the GPS-tracking and map scale could be my words...

Orienteering race 1:05:50 10.64 km (6:11 / km) +152m 5:46 / km
shoes: VJ Bold pink

~4:30 of bigger mistakes, good flow and speed in some parts.

Running warm up/down 10:31 [1] 1.52 km (6:56 / km) +5m 6:50 / km
shoes: VJ Bold pink

Orienteering race 1:11:40 12.0 km (5:58 / km) +141m 5:38 / km
shoes: VJ Bold pink

Quite satisfied with todays first race. Things to improve, though. Looking forward to stages 2-4.

Orienteering race 38:52 6.03 km (6:26 / km) +224m 5:26 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Easy cruising through Penamacor. Tried to run a steady pace without pushing too hard. Legs feeling good after the race...
Nice course, heavy rain - and sometimes ~1% visibility due to fog (e.g. close to #8)

Note
(rest day)

Running 1:11:13 12.23 km (5:49 / km) +1851m 3:19 / km
ahr:140 max:173 shoes: ASICS Gel-Cumulus 16 (blue)

Running warm up/down 6:31 1.25 km (5:13 / km)
ahr:164 max:177 shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering 46:34 6.55 km (7:06 / km) +78m 6:42 / km
ahr:131 max:181 shoes: ASICS Gel-Cumulus 16 (blue)

A few sprints (mass start/cahsing start, 3x follow the line)

Running 45:17 8.22 km (5:31 / km) +350m 4:33 / km
ahr:147 max:168 shoes: ASICS Gel-Cumulus 16 (blue)

Strength (TRX) 45:00 [4]

Running 51:07 11.2 km (4:34 / km) +190m 4:12 / km
ahr:146 max:165 shoes: ASICS Gel-Cumulus 16 (blue)