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Training Log Archive: JonasB

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Climbing9 19:30:00
  Running15 17:10:30 123.22(8:22) 198.3(5:12) 590
  Orienteering3 3:30:07 19.57(10:44) 31.5(6:40)
  Total21 40:10:37 142.79 229.8 590

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Monday Nov 30, 2009 #

Note
(sick)

Sunday Nov 29, 2009 #

Note
(sick)

Saturday Nov 28, 2009 #

Note
(sick)

Friday Nov 27, 2009 #

Note
(sick)

Thursday Nov 26, 2009 #

Note
(sick)

Wednesday Nov 25, 2009 #

Note
(sick)

...

Tuesday Nov 24, 2009 #

Note
(sick)

As i feared... sore throat this morning but got better later in the afternoon.

Climbing 2:45:00 [1]

Easy indoor climbing with Johan. Felt alot better then this morning.

Monday Nov 23, 2009 #

Running long 1:02:46 [3] 14.1 km (4:27 / km) +200m 4:09 / km
ahr:146 max:162 shoes: Nike Air Span 6

Evening run with Tom. Bit faster then usual. Felt a bit strange might be a upcoming cold...

Sunday Nov 22, 2009 #

Running 51:31 [3] 10.7 km (4:49 / km)
shoes: Nike Air Span 6

Run on trails in Umeå. Felt ok.

Note

In Umeå.

Climbing 2:30:00 [1]

Climbing on IKSU in Umeå with Jessica.

Saturday Nov 21, 2009 #

Note
(rest day)

Grandpa turn 80. Travel to Nordmaling. No time for running.

Friday Nov 20, 2009 #

Running long 1:14:50 [2] 16.6 km (4:30 / km) +200m 4:15 / km
ahr:144 shoes: Nike Air Span 6

Run with Tom.

Running 51:25 [2] 7.0 km (7:21 / km)
ahr:139 shoes: Icebug Spirit OLX

Running in terrain. Felt good. Very wet in the forest.

Thursday Nov 19, 2009 #

Climbing 2:30:00 [1]

Indoor dry tooling with Jessica. Finally starting to feel good with the axe placements.

Wednesday Nov 18, 2009 #

Running warm up/down 9:25 [1] 1.5 km (6:17 / km)
shoes: Icebug Spirit OLX

Orienteering tempo 41:20 [4] 6.0 km (6:53 / km)
shoes: Icebug Spirit OLX

Night-O cup: 45s mistake on first control (the map is very strange). My Headlamp turn of on the way to the 2nd control due to no power in the battery... Stumbled back to the finish without light. To bad when my legs felt good :( Did some hill reps but felt totally degaged.

Tuesday Nov 17, 2009 #

Running long 1:19:30 [3] 17.2 km (4:37 / km)
ahr:143 max:155 shoes: Nike Air Span 6

Longer run with Tom.

Monday Nov 16, 2009 #

Note
(rest day)

Have to rest today aswell, was a though party ;)

Climbing 2:00:00 [1]

Did some easy indoor climbing but didn't performer any wonders.

Sunday Nov 15, 2009 #

Note
(rest day)

Sliten nå jävulskt...

Saturday Nov 14, 2009 #

Orienteering tempo (course 6.4km) 58:30 [4] 7.0 km (8:21 / km)
shoes: Icebug Spirit OLX

Skinkloppet 2009: Had guessed my to 50:11. ~1dm snow in the forest.

Note

Malungs OK Årsfest!

Friday Nov 13, 2009 #

Running 39:26 [2] 8.0 km (4:56 / km)
shoes: Nike Air Span 6

Morningrun + ran down to the gym.

Note
(rest day)

Came down to the gym and discovered that it opens at 11... What Gym opens at 11?!?!? Friskis och Svettis sucks and im gonna change to another gym after christmas.

Thursday Nov 12, 2009 #

Running 23:21 [2] 4.5 km (5:11 / km)
shoes: Nike Air Span 6

Morningrun on trails.

Running warm up/down 22:10 [2] 4.2 km (5:17 / km)
shoes: Nike Air Span 6

Running hills 32:29 [4] 5.2 km (6:15 / km)
shoes: Nike Air Span 6

Had planed to do 3 x 3km intervals but it was to slipperily around the loop and i changed to hills instead. Did 5 x 1.5min rec jog back down. Not a great workout but better then nothing.

Climbing 2:00:00 [1]

Indoor climbing/drytooling.

Wednesday Nov 11, 2009 #

Running 23:12 [2] 4.6 km (5:03 / km)
shoes: Nike Air Span 6

Easy morningrun.

Tuesday Nov 10, 2009 #

Running warm up/down 46:41 [2] 8.8 km (5:18 / km)
ahr:139 shoes: Nike Air Span 6

Running hills 32:48 [5] 6.4 km (5:07 / km)
max:181 shoes: Nike Air Span 6

Short hills with Tom. 10 x ~60s (~320m) rec jog back down. Felt heavy on the first few but felt better and better. Good pace throughout the whole workout. We miscalculated the length on the first rep but adjusted the length for next rep. Started to feel the asthma in the end of the 6th rep, prolonged the rest and managed to finish of in good style.

Split HRmax
1:15 173
1:01 176
1:02 178
1:01 176
1:00 178
1:00 181
1:00 175 (20s longer rest due to asthma)
1:00 175
1:01 175
0:58 177

Monday Nov 9, 2009 #

Running long 1:15:11 [3] 16.6 km (4:32 / km) +190m 4:17 / km
ahr:148 shoes: Nike Air Span 6

Ran with Tom.

Climbing 1:30:00 [1]

Indoor climbing.

Sunday Nov 8, 2009 #

Running long 2:12:00 [3] 18.3 km (7:13 / km)
shoes: Icebug Spirit OLX

Longrun in the forest with MOX. Me, rollen and Nordebo ran back to Jimmys house.

Saturday Nov 7, 2009 #

Running warm up/down 37:25 [2] 5.2 km (7:12 / km)
shoes: Icebug Spirit OLX

Running tempo 14:30 [5] 2.7 km (5:22 / km)
ahr:175 max:182 shoes: Icebug Spirit OLX

Temporun (terrain) around the same course as last year. 3 x ~900m (4:24, 5:00, 5:06) around a tough loop. Very wet this time. 20-50cm of water/mud in the marsh after the road crossing.

Friday Nov 6, 2009 #

Note
(rest day)

Travelday to Falun.

Thursday Nov 5, 2009 #

Running 1:09:23 [2] 14.2 km (4:53 / km)
shoes: Nike Air Span 6

Easy run on ski tracks.

Climbing 2:45:00 [1]

Indoor climbing. Did some indoor drytooling.

Wednesday Nov 4, 2009 #

Running 38:09 [2] 7.7 km (4:57 / km)
shoes: Nike Air Span 6

Morningrun around the usual loop.

Running long 1:14:46 [3] 16.6 km (4:30 / km)
ahr:145 shoes: Nike Air Span 6

Longer run with Tom. Felt ok.

Tuesday Nov 3, 2009 #

Note
(rest day)

Felt bit strange today as well so skipped the planed sessions and did shorter run instead.

Running 39:32 [2] 8.2 km (4:49 / km)
ahr:139 shoes: Nike Air Span 6

Run along ski tracks.

Climbing 2:00:00 [1]

Easy climbing with Tom and Jessica.

Monday Nov 2, 2009 #

Note
(rest day)

Took the vaccine against swine flu yesterday and feel very tired today.

Climbing 1:30:00 [2]

Easy climbing with David and Peter. The arm didn't hurt so much after warm up but couldn't do any hard moves.

Sunday Nov 1, 2009 #

Orienteering long 1:50:17 [2] 18.5 km (5:58 / km)
ahr:143 shoes: Icebug Spirit OLX

"Long"run with SOK. Ran to/from the training. Including 4 OL loops.

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