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Training Log Archive: JonasB

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Climbing	7	16:10:00
Running	14	11:58:13	85.1		136.95
XCskiing	3	2:36:47	23.8	(6:35)	38.3	(4:06)
Orienteering	1	51:33	6.65	(7:45)	10.7	(4:49)	280
Total	24	31:36:33	115.54		185.95		280
[1-5]	23	24:36:33

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Tuesday Feb 16, 2010 #

9 AM

Running 10:10 [2] 2.0 km (5:05 / km)
shoes: Nike Air Span 6

Short run to check the status on the calfs. Felt very good.

Monday Feb 15, 2010 #

Note
(injured)

3 PM

XCskiing (Classic) 1:11:39 [2] 16.3 km (4:24 / km)
ahr:134

Easy skiing with Tom around the usual loop.

Sunday Feb 14, 2010 #

Note
(injured)

12 PM

Climbing 1:20:00 [1]

Indoor climbing.

6 PM

XCskiing (Skate) 44:39 [2] 11.0 km (4:04 / km)
ahr:120

Easy skiing on södraberget. Still coughing a bit.

Saturday Feb 13, 2010 #

Note
(injured)

7 PM

XCskiing 40:29 [2] 11.0 km (3:41 / km)

Skiing on södraberget. Got a light cough...

Friday Feb 12, 2010 #

8 AM

Running 56:01 [3] 13.2 km (4:15 / km)
ahr:149 shoes: Nike Air Span 6

Morning run. Calfs felt bad... gonna take some days of from running and do some skiing instead.

6 PM

Climbing 1:30:00 [1]

indoor climbing.

Thursday Feb 11, 2010 #

Note
(rest day)

Calfs a bit sore but ok.

Wednesday Feb 10, 2010 #

9 AM

Running 27:30 [2] 5.2 km (5:17 / km)
shoes: Nike Air Span 6

Morning run on trails. Felt tired.

6 PM

Running warm up/down 12:48 [1] 2.0 km (6:24 / km)
shoes: Icebug Spirit OLX

Orienteering tempo 51:33 [4] 10.7 km (4:49 / km) +280m 4:16 / km
ahr:165 max:173 shoes: Icebug Spirit OLX

Night-O-cup: Calfs felt a bit stiff but ok. The plan was to get a gap pretty early and then try to hold to practise running in the lead. Stepped up the pace a bit after the 2nd control and got the gap. Did a stupid mistake when i missed one of the trails and Markus almost caught up. Misread a fence for a passable one and lost a few seconds. Last control was very hidden and it took me ~20-25s before if saw it even tough i were never more then a few meters away... Manage to take the 4th win in a row but won't be able to go for the total when i missed a few in the beginning and leaving for Spain the day before next "race". Pretty cold with -17°C.

8 PM

Climbing 1:00:00 [1]

Indoor climbing. Left a earlier then planed because if felt tired and had no power.

Tuesday Feb 9, 2010 #

9 AM

Running long 1:10:38 [2] 15.1 km (4:41 / km)
shoes: Nike Air Span 6

Not sure i could do the longer run in the evening i switched with the morning run.

Monday Feb 8, 2010 #

9 AM

Running 36:55 [2] 8.0 km (4:37 / km)
shoes: Nike Air Span 6

Morning run around the usual loop. Felt really tired from yesterdays run.

C • förkyld 2

5 PM

Running warm up/down (Treadmill) 20:00 [2] 4.2 km (4:46 / km)
shoes: Nike Air Span 6

Running intervals (treamill) 23:29 [4] 5.2 km (4:31 / km)
max:175

Intervals on treadmill. 5 x 1k @ 3.10, rec 1.30min walking. Increased the pace the last 30s on the last interval to 2.43/k.

# HRmax
1 170
2 171
3 169
4 170
5 175

7 PM

Climbing 1:20:00 [1]

Indoor climbing. Felt a bit tired.

Sunday Feb 7, 2010 #

3 PM

Running long 1:57:37 [3] 26.5 km (4:26 / km)
ahr:148 shoes: Nike Air Span 6

Longrun from home -> Bergsåker -> Hällom -> Kvarsätt -> Västerro -> E14 -> Kolsta -> Nacksta and back home. Had a bad part after ~16k but got better the last 5k.

Saturday Feb 6, 2010 #

9 AM

Climbing 7:00:00 [0]

Long day out ice climbing with Johan. Felt pretty much dead when i got home... Fell asleep on the couch.

Friday Feb 5, 2010 #

Running 1:04:10 [2] 13.4 km (4:47 / km)
shoes: Nike Air Span 6

Easy afternoon run. Felt good.

10 AM

Running 43:24 [2] 9.35 km (4:39 / km)
ahr:143 shoes: Nike Air Span 6

Morning run. Calf feels good again!

Thursday Feb 4, 2010 #

Note
(injured) (rest day)

My left calf felt a bit stiff today... Not sure what to do so I take another restday and some Voltaren.

Wednesday Feb 3, 2010 #

10 AM

Running 39:21 [2] 7.4 km (5:19 / km)
ahr:139 shoes: Nike Air Span 6

Morning run on trails. Got another 5cm of snow this morning.

6 PM

Running warm up/down 48:40 [2] 6.0 km (8:07 / km)
ahr:131 shoes: Nike Air Span 6

including 4 strides and some plyos.

Running intervals 16:55 [5] 4.0 km (4:14 / km)
max:182 shoes: Adidas Adizero PR

Intervals in Nordic hallen around a 300m loop on synthetic grass. 6 x 600m, rec 1min walk. Planed pace was 3/k (1:48) but had a hard time keeping the splits within the +/-1s zone. The calf felt ok but got a bit stiff after the last rep.

Split HRmax
1:48 173
1:44 180
1:51 177
1:50 180
1:50 179
1:48 182

8 PM

Climbing 1:30:00 [1]

Indoor climbing with Per W.

Tuesday Feb 2, 2010 #

9 AM

Running (Water) 55:00 [2]

Running in water with Tom. Did the same modified version of Monna's as last week i.e. (2 x 1.5, 4 x 1, 2 x 1.5). My calf felt ok.

8 PM

Running long 1:15:35 [2] 15.4 km (4:54 / km)
ahr:143 shoes: Nike Air Span 6

Easy run with Markus. My calf felt OK. Pretty cold with -17°C and a bit windy.

Monday Feb 1, 2010 #

Note
(injured)

Better but not 100%. Gonna do some water running tomorrow morning to check the status.

6 PM

Climbing 2:30:00 [1]

Indoor climbing with Peter. No problem with the calf.

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