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Training Log Archive: JonasB

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running18 13:06:57 27.71 44.6
  Orienteering11 12:12:54 67.92 109.3
  Climbing3 5:30:00
  Strength1 1:00:00
  Total20 31:49:51 95.63 153.9

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Thursday Apr 30, 2009 #

Note
(sick)

Wednesday Apr 29, 2009 #

Note
(sick)

Tuesday Apr 28, 2009 #

Note
(sick)

.....................

Monday Apr 27, 2009 #

Note
(sick)

WTF!!!.....

Sunday Apr 26, 2009 #

Running warm up/down 20:39 [1]
shoes: VJ Twister 2007

Orienteering race (course 4.6km) 30:50 [5] 5.0 km (6:10 / km)
shoes: VJ Twister 2007

Öppen 8: Made a smal mistake on 2nd control (~15s) but then pretty solid until i caught up with Hammers on the 9th. Ran like crap on the way to the 11 and 12th control even though i made no errors when taking the flag. Could have done ~1.10min faster today. Tomas did a solid run and won 1.05min ahead of me. We did almost make a fullpull in öppen 8 (except for peter Ö).

1 Thomas Carlsson 29:45
2 Jonas Bäckström 30:50
3 Peter Öberg 31:42
4 Tord Hederskog 32:06
5 Erik Rost 33:28
6 Martin Hammarberg 33:45

Orienteering 45:17 [1]
shoes: VJ Twister 2007

Easy ol-course in the afternoon. Good practise for 10mila next year.

Saturday Apr 25, 2009 #

Running warm up/down 27:35 [1]
shoes: Icebug Spirit OLX

Orienteering race (course 14.7km) 1:47:18 [5] 17.3 km (6:12 / km)
shoes: Icebug Spirit OLX

Elitserien longdistance: Did a pretty good race until Joakim Hederskog caught up with me at control 20. Followed him for a while but he stopped to early and i keept on going but made a parallell error... Made another 45s on #24. Made around 7.25min in mistakes but were 12.53min behind. My legs felt heavy from the start, not the same action as last weekend. Shouldnt be 5min behind in E2 with a clean race...

1 Johan Nordlund 94:25
2 Jonas Engström 95:23
3 Mattias Niggli 95:43
...
26 Jonas Bäckström 107:18

Friday Apr 24, 2009 #

Running 24:40 [1]
shoes: Nike Air Span 5

Easy evening jog with Hammers, Rollen, Tomas and Wille.

Thursday Apr 23, 2009 #

Running warm up/down 1:04:34 [2] 10.5 km (6:09 / km)
ahr:132 shoes: Nike Air Span 5

Running 10:11 [4] 1.5 km (6:47 / km)
max:173 shoes: Nike Air Span 5

Short intervals with Tom. 6 x 30sec slightly uphill, rec jog down. Easy on the first then hit it pretty hard on the following 5. Had planed for 10 but havn't recovered 100% since yesterday.

Wednesday Apr 22, 2009 #

Strength 1:00:00 [1]

Warmup on the treadmill then did squats and lunges with a stick (focus on keeping my back straight).

Roman deadlifts 2x12x50kg
Squats (free) 2x6x60kg, 1x6x70kg, 1x6x80kg

Felt pretty good considering i have not done this for some weeks now.

Running warm up/down 21:10 [1]
ahr:126 shoes: Nike Air Span 5

Orienteering tempo (course 5.5) 39:06 [5] 6.0 km (6:31 / km)
ahr:172 max:182 shoes: VJ Twister 2007

First O-training in Sundsvall with almost no snow! The map was bad but the terrain was quite ok. Ran pretty hard and got my pulse up higher then expected (so i have recovered better then i thought). Ran a clean run except for a bad routechoise, thought it would be more snow so i took the road to the right (think i lost maby 20-30s).

Tuesday Apr 21, 2009 #

Running 19:35 [1] 3.0 km (6:32 / km)
shoes: Nike Air Span 5

Very easy jogg to get the legs going.

Climbing 1:30:00 [1]

Indoor climbing, feelt weak so i aborted the session earlier then planed.

Monday Apr 20, 2009 #

Note
(rest day)

Really tired...

Sunday Apr 19, 2009 #

Running warm up/down 25:35 [1]

Orienteering race (course 18km) 1:49:15 [5] 20.0 km (5:28 / km)

10Mila 4th leg (Långanatten). We didn't get the start we had hoped for but Jimmy sent me out as 23rd team 8min behind the lead. Did a solid race (~3min of mistakes in total) and lost 1min on the leading team and sent out Stefan as #19, 9min behind. Could have followed Pan Kristianstad & GMOK (who took 4min on the leading team) if i hadn't got problems with my asthma... 20th on the leg, 7min behind the fastest guy.

Anyway we finished at the same place as last year( = 18) after Erik beat Scott Fraser and Jonne Lakanen from the last control.

Saturday Apr 18, 2009 #

Event: Tiomila 2009
 

Note
(rest day)

10Mila! Our team looks strong and we feel confident we can match the best.

Team 1:
1. Martin Hammaberg
2. Anders Åkerman
3. Jimmy Birklin
4. Jonas Bäckström
5. Lars Åkerman
6. Erik Rost
7. David Andersson
8. Tomas Carlsson
9. Håkan Erikssson
10. William Lind

Friday Apr 17, 2009 #

Running 18:35 [1]
shoes: Nike Air Span 5

Easy run with Bragden on the golfcourse. Legs feels great!

Thursday Apr 16, 2009 #

Running warm up/down 1:00:00 [2]
shoes: Nike Air Span 5

Running 20:00 [3]
shoes: Nike Air Span 5

Short intervals with Tom, 10x30sec rec ~1.20-30min. Felt good and could run pretty fast. Ain't gonna loose any kick on 10mila for sure =)

Wednesday Apr 15, 2009 #

Running long 1:18:35 [2] 17.8 km (4:25 / km)
shoes: Nike Air Span 5

Longer temporun with Anton. Ran a medium pace 3.45-4min/km. Have to get better speed endurance if its gonna be possible to do sub 32min /10k this year.

Running long 1:12:35 [2]
shoes: Nike Air Span 5

Hilly run around södraberget.

Tuesday Apr 14, 2009 #

Climbing 1:30:00 [1]

Indoor climbing.

Note
(rest day)

Really tired and taking the night-train from skåne back to sundsvall.

Monday Apr 13, 2009 #

Running warm up/down 30:28 [1]
shoes: Icebug Spirit OLX

Orienteering race (course 7.3km) 46:55 [5] 7.6 km (6:10 / km)
shoes: Icebug Spirit OLX

Elitserien Middledistance final: Did a pretty good race except for a bad routechoise to the 4th control and some smaler mistakes. Could have done ~2.40min better, 11th place.

Sunday Apr 12, 2009 #

Running warm up/down 40:31 [1]
shoes: Icebug Spirit OLX

Orienteering race (course 6.5km) 44:53 [5] 6.8 km (6:36 / km)
shoes: Icebug Spirit OLX

Elitserien Middledistance: A bunch of smal mistakes with a total of ~3.20min. 7min behind the winner at a 119th place. Not really my cup of tea.

Running warm up/down 23:10 [1]

warmdown with Bragden.

Saturday Apr 11, 2009 #

Orienteering (course 4.5km) 30:25 [2] 4.7 km (6:28 / km)
shoes: VJ Twister 2007

Öppen 8: Jogged a course to get a good feel of the terrain. Did a solid race with only a minor 15sec mistake.

Friday Apr 10, 2009 #

Note
(rest day)

watching the last 4 legs of the relay.

Running warm up/down 21:10 [1]
shoes: VJ Twister 2007

Thursday Apr 9, 2009 #

Orienteering 29:28 [1]
shoes: Icebug Spirit OLX

Easy O-course in Jönköping. Tested my new awesome shoes (Best orienteering shoes there is!) Icebug Spirit OLX.

Running warm up/down 24:30 [1]
shoes: Nike Air Span 5

Orienteering race (course 9.4km) 1:07:51 [5] 10.6 km (6:24 / km)
shoes: Icebug Spirit OLX

7manna: Aåma started good 26sec behind the leader, Tord made a solid race and changed 4.5min behind as 10th team. I ran good on the first 6 controls and caught up with the pack who started ~1min ahead of me. Took a bad routechose on the longleg and lost 2min, made another large mistake ~4.5min and some smaler ones until the 10th control were i got pissed and told myself to step up. Ran solid in to the finish and keept an even pace with the leading team on the last loop. Tomas did a pretty good race and overtook 7 teams and changed as 16th. Stefan lost 3 places but håkan and wille did a great job on the final 2 legs (With wille haveing the fastest split on the last leg). Finished as 8th team after willie outkicked Kiril N (Haldens SK).

Wednesday Apr 8, 2009 #

Note
(rest day)

Travelday down to Skåne.

Sunday Apr 5, 2009 #

Running warm up/down 23:56 [1]
shoes: VJ Twister 2007

Orienteering race (course 9.4km) 57:15 [5] 10.5 km (5:27 / km)
shoes: VJ Twister 2007

Rånässtafetten: Ran the first leg. Ran really good (were in the leading pack) until i missread the map and skipped control #8 and ran straight for #9. Had to turn back and retake the 8th control... Pretty sure i would have been togheter with the leading team in the changeover if i hadn't made that mistake... David had the fastest split on the second leg, Låma and stefan did a solid races aswell. Martin landed the team on a 10th place.

Running warm up/down 15:38 [1]
shoes: Nike Air Span 5

Warmdown with Tom and Bragden.

Saturday Apr 4, 2009 #

Running warm up/down 27:20 [1]
shoes: VJ Twister 2007

Orienteering race (course 5.4km) 34:57 [5] 5.8 km (6:02 / km)
shoes: VJ Twister 2007

Lännasprinten: Pretty good race except for a bad routechoise on 5th, had to stop and loosen up my tape on my left foot and a smaler mistake on 12th (~45sec). Could have done ~3min faster.

Running warm up/down 21:30 [1]
shoes: Nike Air Span 5

warmdown with Bragden.

Friday Apr 3, 2009 #

Running warm up/down 31:20 [1]
shoes: VJ Twister 2007

Orienteering race (course 12.7) 1:29:24 [5] 15.0 km (5:58 / km)
shoes: VJ Twister 2007

Grymnatta: Longdistance night-O. Ran like shit the whole race... Only good thing with this race is that i have pretty good speed.

Wednesday Apr 1, 2009 #

Running 1:03:40 [3] 11.8 km (5:24 / km)
ahr:147 max:172 shoes: Nike Air Span 5

Easy run with Tom. Ran fast for ~1.5km in the end to check how the leg can handle high speed. No pain at all!!

Climbing 2:30:00 [1]

Indoor climbing with David and Olof.

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