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Training Log Archive: JonasB

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running14 9:14:33 62.12(8:56) 99.97(5:33)
  Climbing1 4:30:00
  Orienteering5 4:06:41 25.18(9:48) 40.53(6:05)
  XCskiing4 3:00:44 27.52(6:34) 44.29(4:05)
  Strength3 1:30:10
  Water running1 1:10:00
  Total20 23:32:08 114.82 184.79
  [1-5]19 19:02:08
averages - weight:78.1kg

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Wednesday Feb 29, 2012 #

Note
(sick)

5 PM

Orienteering 49:18 [2] 5.95 km (8:17 / km)
shoes: Inov8 X-talon 212

Easy middle distance on Jungrfruberget. The forest is partly clear from snow. Technically a bit sloppy.

Map

Tuesday Feb 28, 2012 #

Note
(sick) (rest day)

Monday Feb 27, 2012 #

Note
(sick)

9 AM

XCskiing 39:24 [2] 11.29 km (3:29 / km)

Easy XC skiing on södraberget. Starting to get the technique back now, will be interesting to see how it feels on Stafettvasan on friday. Luckily I got the short - 9km - leg ;)

Nice weather (-11°C & sunny) and new-made tracks.

Sunday Feb 26, 2012 #

Note
(sick) (rest day)

Were suppose to do some XC skiing when I got home from the climbing, but had a strange feeling in my throat.
10 AM

Climbing 4:30:00 [0]

Ice climbing in Liden with Daniel, David and Anders.

Saturday Feb 25, 2012 #

Note
(sick)

10 AM

Running 27:34 [2] 5.1 km (5:24 / km)
shoes: Nike LunarSwift (pair #2)

Easy run on snowy trails.
6 PM

XCskiing 35:00 [2] 7.5 km (4:40 / km)

Very easy classic XC skiing, focus on technique. Good tracks on södraberget, ~40-50cm of snow and -6°C.

Friday Feb 24, 2012 #

Note
(sick)

10 AM

XCskiing 36:20 [2] 9.5 km (3:49 / km)

Three laps around Sidsjön. Very nice weather, +4°C and sun, soul peace!

Thursday Feb 23, 2012 #

Note
(sick) (rest day)

Didn't feel well today so skipped training.

Wednesday Feb 22, 2012 #

Note
(sick) (rest day)

Restday, went to the physiotherapist to check the locking in my back. He found the pain was due to a non-harmful half-dislocation on one of my ribs.

Tuesday Feb 21, 2012 #

Note
(sick)

6 PM

Running warm up/down 38:56 [2] 5.71 km (6:49 / km)
ahr:132 shoes: Nike LunarSwift (pair #2)


Running intervals 28:52 [5] 5.92 km (4:53 / km)
max:180 shoes: Nike LunarSwift (pair #2)

Intervals with Thomas from Lugnet. Plan was 4x(3+2min) rec 1min. Stopped after 6 reps when my throat started to feel strange.

# time HRmax
1 3:01 177
2 2:23 179
3 3:00 178
4 2:00 176
5 3:02 180
6 2:00 180


Monday Feb 20, 2012 #

Note
(sick)

Had an appointment for xray at Falu hospital today, will get the answers within a week. Hope they find the reason behind this shit.
C • Vad har du för skruttig sju... 3
5 PM

Running long 1:37:30 [2] 16.55 km (5:53 / km)
shoes: Nike LunarSwift (pair #2)

Longrun with TomCarl and Böttsin on trails around Lugnet.

Sunday Feb 19, 2012 #

Note
(sick)

4 PM

Running warm up/down 24:51 [2] 5.7 km (4:22 / km)
shoes: Nike LunarSwift (pair #2)

Strength 30:00 [1]

Strength session (half squats) @ Lugnet with Thomas and Limpan (and Anton joined later on). Added five more kg's, still feels "easy" to do the squatting part but struggle every time walking out/in from the frame.

1 x 8 x 80 kg (warm up)
1 x 4 x 160 kg
3 x 4 x 180 kg

Saturday Feb 18, 2012 #

Note
(sick)

9 AM

Running warm up/down 46:17 [2] 6.86 km (6:45 / km)
shoes: Nike LunarSwift (pair #2)

To/from Lugnet + some extra.

Orienteering tempo 1:02:14 [4] 13.02 km (4:47 / km)
shoes: Nike LunarSwift (pair #2)

FBCC @ Lugnet. Ran medium fast, finished 3rd ~1.30min behind Pelle E.

Friday Feb 17, 2012 #

Note
(sick) (rest day)

Tired.

Thursday Feb 16, 2012 #

Note
(sick)

6 PM

Running warm up/down 32:50 [2] 3.2 km (10:16 / km)
ahr:120 shoes: Inov8 X-talon 212

Orienteering tempo (Course 7.9km) 51:45 [4] 7.86 km (6:35 / km)
ahr:159 max:177 shoes: Inov8 X-talon 212

Night-O (Nattcup) @ Kapellberget: Was OK except for a few smal mistakes until the 10th control, but towards #11 I hit the wall. Jogged back.

A bit optimistic to do two fast sessions in a row with my training background :)

Wednesday Feb 15, 2012 #

Note
(sick)

9 AM

Running warm up/down 43:03 [2] 6.2 km (6:57 / km)
ahr:127 shoes: Nike LunarSwift (pair #2)

Orienteering intervals 37:31 [5] 5.2 km (7:13 / km)
max:185 shoes: Nike LunarSwift (pair #2)

Sprint-O intervals with DSC in Borlänge. 4 x ~1-1.2km. Felt OK, but lack both the acceleration and top speed do match the good guys. Good field with:
Thomas C, David A, Johan Bä, Fredrik J, Jesper L, Fredrik E, Pelle E, Kalle D.

# Time HRmax
1 6:50 180
2 4:53 185
3 5:21 181
4 6:18 184

Tuesday Feb 14, 2012 #

Note
(sick)

5 PM

Running warm up/down 12:37 [2] 2.9 km (4:21 / km)
ahr:147 shoes: Nike LunarSwift (pair #2)

Water running 1:10:00 [3]

Water running with William, Stefan and Johan Bä. Did a set of Monna's fartlek.

Monday Feb 13, 2012 #

Note
(sick)

6 PM

Running warm up/down 30:00 [2] 5.8 km (5:10 / km)
shoes: Nike LunarSwift (pair #2)

Strength 1:00:00 [1]
shoes: Nike LunarSwift (pair #2)

Strength session with William. Started out with some half-squats followed my several abdominal/back exercises. Felt stronger than last time, even the set with 175kg felt "easy".

1 x 6 x 85 kg
1 x 4 x 145 kg
2 x 4 x 155 kg
1 x 4 x 175 kg
C • Varför inte djupa benböj? 5

Sunday Feb 12, 2012 #

Note
weight:78.1kg (sick) (rest day)

A bit sore on the sole of my feets due to the enormous amount of running the last few days :) Feels like i have never run before. My current state can be described with three words: fat, slow and sick.

The main target this winter/spring are:
- Lose 8kg's in 12 weeks (to 10Mila).
- Get healthy
- Get back on track with the training.

Saturday Feb 11, 2012 #

Note
(sick)

10 AM

Running warm up/down 14:20 [2] 2.5 km (5:44 / km)
ahr:120 shoes: Nike LunarSwift (pair #2)

Orienteering 45:53 [3] 8.5 km (5:24 / km)
ahr:158 max:172 shoes: Nike LunarSwift (pair #2)

FBCC: Sprint-O in Borlänge. Thomas won ahead of stefan. Me and Böttsin ran easy. First O-session in a few months, technique is a bit rusty :)

Felt ok today as well.

Friday Feb 10, 2012 #

Note
(sick)

Only 12 weeks to 10Mila now, feeling the spot in the first team slipping away :(
8 AM

Running warm up/down 45:00 [2] 7.2 km (6:15 / km)
shoes: Nike LunarSwift (pair #2)

Running intervals 20:20 [5] 5.4 km (3:46 / km)
max:192 shoes: Nike LunarSwift (pair #2)

First interval session in a four months with Stefan and Bäckman @ the indoor track. Did 5 x 500m + 3 x 500m, rec 100m jog ~35s and 2min between the sets. Felt better than expected. But i think my shape has hit rock bottom. Not fun to be struggling @ 3.30/k pace on 500m intervals, ~35s/k slower than 6 months ago and 7-8s/k slower than my 10k race pace.

God fun to be back training in some kind of way.

Strength 10 [1]

Did some core strength with the guys after the intervals. Very weak atm :)

Thursday Feb 9, 2012 #

Note
(sick)

Felt a bit worse then usual today so skipped training.

Wednesday Feb 8, 2012 #

Note
(sick)

4 PM

XCskiing 1:10:00 [2] 16.0 km (4:23 / km)
ahr:151 max:171 shoes: Nike LunarSwift (pair #2)

Easy skate session with Thomas and Johan @ Lugnet. Felt ok. The new skate boots are really nice.

Tuesday Feb 7, 2012 #

Note
(sick)

C • Dags att blir frisk 2
6 PM

Running 36:48 [3] 8.13 km (4:32 / km)
ahr:159 max:174 shoes: Nike LunarSwift (pair #2)

Started out a bit faster today with the first 20min @ ~4.00/k. Then easy back home except for two short 30s intervals @ ~3.00/k.

Felt a lot better today.

Monday Feb 6, 2012 #

Note
(sick)

Got an appointment for X-ray on my sinuses. Finally getting somewhere with the investigation

Sunday Feb 5, 2012 #

Note
(sick)

Saturday Feb 4, 2012 #

Note
(sick)

3 PM

Running 29:45 [3] 6.7 km (4:26 / km)
ahr:159 max:174 shoes: Nike LunarSwift (pair #2)

Easy run to the mine and back. -15°C and sun.

Friday Feb 3, 2012 #

Note
(sick)

Fucking cold today -17°C, 9.5h at work at got home late. No training today.

Thursday Feb 2, 2012 #

Note
(sick)

Had another doctor's appointment today. Finally got a remittance to the hospital for x-ray on head and lungs.
7 PM

Running 25:50 [2] 6.1 km (4:14 / km)
shoes: Nike LunarSwift (pair #2)

Easy run on streets around Herrhagen. Bloody cold -16°C. Felt a little better today.

Wednesday Feb 1, 2012 #

Note
(sick)

A bit better today.

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