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Training Log Archive: JonasB

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  Running22 21:29:56 134.84 217.0
  Orienteering10 10:38:21 53.69(11:53) 86.4(7:23)
  Climbing4 7:30:00
  Total24 39:38:17 188.52 303.4
averages - weight:75kg

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Wednesday Apr 30, 2008 #

Note
(sick)

Still sick...

Tuesday Apr 29, 2008 #

Note
(sick)

Feels even worse today so i will not participate in the Sprint-champs and Elitserien this weekend. Gonna have a long trainingperiod now for the Swedish WOC-tests in the Czech republic and 5-dagars.

Monday Apr 28, 2008 #

Note
(sick)

Knew that something was wrong with my body yesterday... Cached a cold.... Feels really bad today with a sore throat... Right now im not sure if ill make it to the sprint champs on thursday and Elitserien on saturday...
C • eat a bag of oranges and take it easy. 2

Sunday Apr 27, 2008 #

Running warm up/down 30:00 [2]
shoes: VJ Twister 2007

Orienteering race 1:49:10 [5] 17.7 km (6:10 / km)
shoes: VJ Twister 2007

10-Mila: Ran the last legg. Ran pretty well with only a few small mistakes ~2min in total, but my body feelt heavy from the first step, couldnt keep a decent pace and lost almost 20min on David Andersson who had the fastest time with 87min!! on 17.7km... 4.56min/km...

Saturday Apr 26, 2008 #

Event: Tiomila 2008
 

Note

At 06.30 we left Sundsvall (should be illegal wake ut this early...) for 10mila.

Friday Apr 25, 2008 #

Running 34:30 [2] 7.0 km (4:56 / km)
ahr:131 max:143 shoes: Adidas adistar Control 4

Got this strange pain in my left legg this morning. So ill skipp the second run this evening and do some climbing instead. Ran the usual loop.

Climbing 1:30:00 [2]

Gymclimbing

Thursday Apr 24, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:131 max:140 shoes: Adidas adistar Control 4

Morningrun around the usual loop.

Running 45:00 [2] 8.0 km (5:38 / km)
ahr:131 max:145 shoes: Adidas adistar Control 4

Clubtraining: Had a easy run today as clubtraining in order to have fresh leggs for 10mila this weekend. Feelt pretty good today and so far we have no people called in sick for the relay!
C • don't speak to soon.. 2

Wednesday Apr 23, 2008 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ Twister 2007

Orienteering tempo 42:17 [4] 6.5 km (6:30 / km)
shoes: VJ Twister 2007

MOF training: Relaytraining with 2 laps. Ran pretty relaxed and still had some "lactic acid" in my leggs from yesterday. Tryed my new loupe today and it worked great. Think im gonna use it on 10mila this weekend.

Note

Had exams both today and yesterday, thats why I didnt do any doubles.

Tuesday Apr 22, 2008 #

Running warm up/down 45:00 [2] 7.6 km (5:55 / km)
ahr:133 max:140 shoes: Adidas adiStar 4 Competition

Warm-up/down + drills

Running intervals 23:00 [5] 4.0 km (5:45 / km)
ahr:149 max:182 shoes: Adidas adiStar 4 Competition

Clubtraining: 5x800m loops on asphalt (2 laps around the course we did last thuesday). Splits (2:28, 2:30, 2:31, 2:29, 2:32) rec 2min. Feelt pretty good today but on the last 2 intervals my leggs didnt recover enough. Should have done a slow jog yesterday... still had alot of "lactic acid" in my muscles from the competitions. Had good pacing today with Tom, Anton and Johan E doing a good job! Tom looked awfully fast today O.o

Baldershov is almost clear from snow now! Gonna do my first tracksession next week!

Monday Apr 21, 2008 #

Climbing 2:00:00 [2]

Gymclimbing, feelt strong!

Note

Took a full day of from running to let my foot get better and not stress the injury. Cant still belive i f*cked up this bad last weekend...

Sunday Apr 20, 2008 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: VJ Twister 2007

Orienteering race 1:40:48 [5] 14.0 km (7:12 / km)
shoes: VJ Twister 2007

Uppsala Möte longdistance: My body feelt alot stronger then yesterday and I had a good pace in the forest. My technical performace sucked bigtime though... ran 90° on the wrong road on one of the longer controls... lost ~3min. 10.20min in mistakes says it all... Gonna go home and hide under my bed for a while maby things get better... 12th place in M21E.... No good ranking this week either...

Saturday Apr 19, 2008 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: VJ Twister 2007

Orienteering race 36:48 [5] 5.0 km (7:22 / km)
shoes: VJ Twister 2007

Uppsala Möte middledistance: Taped my ancle really well and it worked fine. Feelt heavy around the whole course. Made a large mistake on the 8th control ~2.30min.... Really shitty race, ~5.30min in mistakes in total. 24th place in M21E......

Friday Apr 18, 2008 #

Running warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Adidas adistar Control 4

Orienteering race 50:00 [5] 7.0 km (7:09 / km)
shoes: VJ Twister 2007

Swedish Night-O-Champs. Twisted my ancle on the way to my 3rd control, ran really defensive from there on. Twisted it again in the beginning of the second lap. Abordet the race since i didnt dare to keep running...... Really sucks that the most important race this spring got f*cked up... !"¤#¤!#¤!

Thursday Apr 17, 2008 #

Note
(rest day)

Taking a full day off in order to be fresh for tomorrows Night-O-Champs. My body feels really good and will hopefully be in the best shape so far in my life !

Wednesday Apr 16, 2008 #

Running 30:00 [2] 6.0 km (5:00 / km)
ahr:132 max:141 shoes: Adidas adistar Control 4

Morningrun with very nice weather! +7°C and bright sun!

Running long 1:16:00 [3] 14.5 km (5:14 / km)
ahr:136 max:158 shoes: Adidas adistar Control 4

Easy run with Tom and Anna.

Tuesday Apr 15, 2008 #

Running 33:00 [3] 7.0 km (4:43 / km)
ahr:138 max:152 shoes: Adidas adistar Control 4

Morningrun around the usual loop.

Running warm up/down 45:00 [2] 8.7 km (5:10 / km)
ahr:131 max:147 shoes: Adidas adiStar 4 Competition

Warmup/down +ran back home from the training

Running intervals 22:30 [5] 4.0 km (5:38 / km)
ahr:154 max:179 shoes: Adidas adiStar 4 Competition

Clubtraining: 400m intervals on asphalt around a block behind hagaskolan. Had planed to do 2 x 6 reps (with 4min rest between the two sets) and keep them around 70s, but had a hard time finding the right pace. Splits (67, 72, 70, 69, 70, 70, 70, 71, 71) rec 60sec. My leggs hadnt recoverd fully from the competitions last weekend so i aborted the intervals after 9 reps when i feelt my leggs couldnt take it anymore. Have to save a bit of energy for the Night-O-champs this friday.

Monday Apr 14, 2008 #

Running 50:00 [2] 9.5 km (5:16 / km)
ahr:136 max:148 shoes: Adidas adistar Control 4

Easy run on skiitracks and streets. Feelt pretty good even though i didnt do any warmdown after yesterdays competition. Think i saw Stolle passing by house while i was streching.

Climbing 2:00:00 [2]

Did some gymclimbing after the easyrun. Feelt really strong today!

Sunday Apr 13, 2008 #

Running warm up/down 20:00 [2]
shoes: VJ Twister 2007

Orienteering race 57:55 [5] 9.4 km (6:10 / km)
shoes: VJ Twister 2007

Rånäskavlen: Stolle ran well and came in as 34th on the first leg ~5min behind the leading pack. Ran with a guy from Linné OK on the first 4km of the course with 2 smaller mistakes ~25s each on the first and forth control. Then i decided to just follow him to the sixth control which was fairly easy but while i was checking the end of the course and had little control of were we were running, he made a large mistake by running straight on to a large field which ofc were prohibited area... Had to run a few hundred meaters sideways in order to get around it and lost atleast 2.5min... When we got to the 7 control i decided to step up and take the lead, picked up the pace for a few control were to others couldnt follow. Ran well all the way to the finish except for a small 20s mistake. Even though it was far from a perfect race i ran through the finish area as 17th team. Tom ran really great on the third leg and Martin and Erik finished of pretty solid aswell. Finished as 11th team.

Saturday Apr 12, 2008 #

Running warm up/down 30:00 [2]
shoes: VJ Twister 2007

Orienteering race 36:01 [5] 5.5 km (6:33 / km)
shoes: VJ Twister 2007

Lännasprinten: The race started pretty bad, made a large mistake on the first control ~1.30min. Then i ran pretty solid for the next 8 controls but after that i made alot of "smaller" mistakes 2 x 45s and 3 x 25s. I blame the map for the last 2 mistakes were the controlsymbol coverd a few importent features and made me beleve i were searching for a small hill when in fact it was a hollow... Finished ~5.30min after Jan Troeng which kinda suck. Except from that it was a really good map and the terrain fit me pretty well.

Friday Apr 11, 2008 #

Note
(rest day)

Took a fullday of in order to fresh for this weeks competitions.

Thursday Apr 10, 2008 #

Running 1:00:00 [2] 11.3 km (5:19 / km)
ahr:138 max:176 shoes: Adidas adistar Control 4

Clubtraining: Warmup + some drills. Did 2 hills with the other ppl, then me and Tom decided to take an easy run to be fresh for this weekends races.

Wednesday Apr 9, 2008 #

Orienteering long 1:05:00 [2] 6.0 km (10:50 / km)
ahr:124 max:148 shoes: VJ Twister 2005

Me and Tom had to get out this morning and collect all the controls from last weekends race. Came ~15-20cm of snow this night so it was really slippery running in the forest.

Climbing 2:00:00 [2]

Took the afternoon off from running. Did some gymclimbing instead.

Tuesday Apr 8, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:137 max:147 shoes: Adidas adistar Control 4

Morningrun around the usual loop.

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Adidas adistar Control 4

Running tempo 19:56 [5] 5.5 km (3:37 / km)
ahr:170 max:177 shoes: Adidas adistar Control 4

Clubtraining: Testrace! The conditions were ~3-5cm snow and ~0°C. Didnt get my pulse up above 180 which is kinda strange...Maby need a restday before this weeks competitions. Got this strange feeling in my back after running ~2km downhill... Have to check this out before Night-O champs next week...

Monday Apr 7, 2008 #

Running long 1:13:00 [2] 14.3 km (5:06 / km)
ahr:140 max:153 shoes: Adidas adistar Control 4

Longrun on streets. The weather was shit... 0°C, snowing and the roads were covered in really wet snow... Ran up and around Baldershof to check out how much snow it is on the track.
C • and how much was there? 2

Sunday Apr 6, 2008 #

Running long 2:01:00 [2] 20.0 km (6:03 / km)
ahr:136 max:165 shoes: Adidas adistar Control 4

Clubtraining: Easy longrun on trails and in the terrain. The course were only 16km -1km (skipped a bit) so i added a couple of km in the end to make it 2h.

Note

A decent week but not as planned, only did doubles 3 out of 7 days this week. Going to Uppsala next weekend to run Lännasprinten and Rånäs but ill train hard Mon -> Fri without restday for the competitions.

Saturday Apr 5, 2008 #

Running 32:00 [2] 6.0 km (5:20 / km)
ahr:136 max:145 shoes: Adidas adistar Control 4

Easy recovery run on tracks with Stolle and Tomas J.

Orienteering race 1:06:22 [4] 8.3 km (8:00 / km)
shoes: VJ Twister 2005

Clubtraining: Ran a 10-Mila test race out on Björkön. Really nice to run in the forest without all the "%¤" snow even though the terrain in pretty heavy. Made a shitload of mistakes, around 5.30min in total... Really dislike this type of terrain were its pretty much impossible to run and read the map at the same time. Had a hard time pacing my self to exhaustion, were pretty fresh when i finished the course. Won pretty easy even though my preformance today were shit. Feels like Tom is going faster every time we run... gonna have to watch my back soon...
C • you better watch out I'm coming... 1

Running warm up/down 10:00 [2]
shoes: VJ Twister 2005

Friday Apr 4, 2008 #

Orienteering 30:00 [1] 3.0 km (10:00 / km)
shoes: Adidas adistar Control 4

Put out some controls for the Night-O tonight with Tom.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Orienteering 44:00 [3] 4.0 km (11:00 / km)
ahr:154 max:166 shoes: VJ Twister 2005

Night-O training on Norra Berget. One-man-relay 3x1.3km. Were pretty shitty conditions from kneedeep snow to bare ground. Took it easy the whole session to be fresh for tomorrows race. Still havnt got my new O-shoes so i ran in a old pair that feelt like 3 siezes to small.

Thursday Apr 3, 2008 #

Running 25:00 [2] 4.5 km (5:33 / km)
ahr:137 max:156 shoes: Adidas adistar Control 4

Short morningrun on tracks.

Running warm up/down 32:00 [2] 6.0 km (5:20 / km)
shoes: Adidas adistar Control 4

Running hills 25:00 [5] 4.0 km (6:15 / km)
ahr:172 max:140 shoes: Adidas adistar Control 4

Hills with AQ and Stolle in "Pellesbacke". Splits (39, 39, 39, 40, 39, 38, 39 ) rec ~2min. Feelt like shit the whole workout... almost ran as slow as a fotball/hockey player would have.... Only did 7 reps then my body had enough, did 2 more shorter reps. Ran almost 2sec faster on each rep the last time i did this workout... Think im gonna take it easy on the Night-O tomorrow.

Wednesday Apr 2, 2008 #

Running long 1:29:00 [3] 18.0 km (4:57 / km)
ahr:137 max:165 shoes: Adidas adistar Control 4

Longrun with Tom. Were afraid that my legs whould hurt but they were fine! Really nice to see how the rain and +°C affects the snow.

Note

Oversleept this morning and woke up ~11.30... Lucky i werent suppose to have class today, but i skipped my morningrun which kinda suck...

Tuesday Apr 1, 2008 #

Running warm up/down 54:00 [2] 9.3 km (5:48 / km)
ahr:132 max:156 shoes: Adidas adiStar 4 Competition

warmup + ran with Stolle back home from practise.

Running hills 30:00 [5] 5.8 km (5:10 / km)
ahr:158 max:179 shoes: Adidas adiStar 4 Competition

Clubtraining: 400m reps with Anton. Did 6 reps then 4min rest then another 6 reps. The course were slightly uphill one way and obvious slightly downhill the other way. Splits (75, 72, 75, 69, 78, 70, 4min pause, 78, 69, 78, 68, 78, 70) rec 1min. Had a hard time paceing my self on the last two reps when Anton dropped of. Gotta work on my turnover and to run more relaxed in this pace, feelt very uncomfortable the first 6 reps but after the short break it got better.

Note
weight:75kg

Started early in school this morning so i had to skipp my planed morning run. Gonna do doubles the rest of the week if my body responds as planed. Weighten(?) my self today aswell and i havnt lost any extra pounds the last 2 months, the concept of "Från val till smal i portugal 2008" didnt really do its job properly. Gotta dropp a "few" pounds before the important races start this spring so i can fly up the hills. Why does all the good stuff have to be so good?!?!

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