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Training Log Archive: JonasB

In the 31 days ending Dec 31, 2007:

activity

time

miles

Running

23:13:21

170.88

(8:09)

275.0

(5:04)

200

Climbing

16:30:00

Strength

1:05:00

XCskiing

1:00:00

9.32

(6:26)

15.0

(4:00)

Orienteering

41:32

5.65

(7:21)

9.1

(4:34)

Total

42:29:53

185.85

299.1

200

averages - weight:75.3kg

4:00

0:00

» now

Monday Dec 31, 2007 #

Running race 23:21 [5] 7.0 km (3:20 / km)
ahr:180 max:187 shoes: Adidas adiStar 4 Competition

Lokal roadrace in a small village in Germany (~800people running). Ran pretty well all the way even though i feel the asthma the last 1.5km (forgott to pack my asthmasprey). Ran in on 5th place (44sec after the winner) after a long kick vs. the guys that ended in 3ed and 4th place.

C • kul... 1

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Adidas adiStar 4 Competition

Sunday Dec 30, 2007 #

Note
(rest day)

Saturday Dec 29, 2007 #

Running 40:00 [3] 9.0 km (4:27 / km)
ahr:155 max:163 shoes: Adidas adiStar 4 Competition

Evening run. Feelt a bit tired today.

Friday Dec 28, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)

Did a short jog in the evening. Really nice weather down here in Germany and no ice!!

Thursday Dec 27, 2007 #

Running hills 20:00 [4] 3.0 km (6:40 / km)
ahr:156 max:176 shoes: Adidas adistar Control 4

Short steep hills ~150m long. Really shitty weather again... +5°C and windy.

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
ahr:139 max:156 shoes: Adidas adistar Control 4

Wednesday Dec 26, 2007 #

Running 40:00 [3] 8.0 km (5:00 / km)
ahr:149 max:163 shoes: Adidas adistar Control 4

Evening run. Started out easy to get really warm, then i pushed hard for ~1km (~3:30min/km), finished of really easy. Feeling quite heavy after almost 2 weeks of really bad training and the oncoming trip to Germany wont make it better...

Tuesday Dec 25, 2007 #

Note
(injured)

Hurts when i bend my knee so ill rest today.

Monday Dec 24, 2007 #

Running 30:00 [3] 7.0 km (4:17 / km)
ahr:152 max:160 shoes: Adidas adistar Control 4

Morningrun. Slipped and scrached my knee... Think the bad luck is hunting me....

Sunday Dec 23, 2007 #

Note
(injured) (rest day)

Saturday Dec 22, 2007 #

Climbing 4:00:00 [3]

Iceclimbing in Liden with Johan H and David. One the second go I thought my arms were gonna drop down dead... It was really tough.

Note
(injured)

Friday Dec 21, 2007 #

Climbing 2:30:00 [2]

Gym climbing.

Note
(injured)

Thursday Dec 20, 2007 #

Running 40:00 [2] 8.0 km (5:00 / km)
ahr:138 max:157 shoes: Adidas adistar Control 4

Could barley run because of the weather... Rained all night so this morning the streets were all covered in wet ice. Feels like its gonna be hard to do all the planed workouts this week...

C • väder 3

Note
(injured)

Still feelt a bit of pain today so im gonna give it a few days to heal completly before i contiue running.

Wednesday Dec 19, 2007 #

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Adidas adistar Control 4

Warmup. Feelt a small amount of pain in my legg during the first few minutes of the warmup. But after a long stretch and massage it was gone.

Orienteering race 41:32 [4] 9.1 km (4:34 / km)
ahr:165 max:174 shoes: VJ Twister 2005

Nightcup: 6.7km (as the crow flies), 9.1km my course. Broke my NEW compass on the way to the third control... 750kr down the drain... First time I used it....... Anyway, ran back and check if the compass were totaly broken or just snapped off, but it was beyond repair... Proceeded with the race and pushed to gain on Martin H and Peter L who got a big lead by this time (~45-50s). Caught up with Martin to the 7th control and took a different route to the 8th. My choise was a bit faster but not enough to make a gap. Got a 50m gap on the way to the 10th control and by the 11th it was pretty mutch settled. Pushed really hard on the road to the 12th control and he never really had a chance =)

Tuesday Dec 18, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
ahr:148 shoes: Adidas adistar Control 4

Morningrun around the usual course. +2°C and clear sky...

Running long 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Adidas adistar Control 4

Evening run on streets.

Climbing 2:00:00 [3]

Gym climbing.

Monday Dec 17, 2007 #

Running 30:00 [3] 7.0 km (4:17 / km)
ahr:148 max:156 shoes: Adidas adistar Control 4

Morningrun on Södermalm, -2°C with clear sky. No pain in my legg! Feelt awesome!

Running warm up/down 40:00 [2] 8.0 km (5:00 / km)
ahr:140 max:155 shoes: Adidas adiStar 4 Competition

Running 30:00 [3] 3.0 km (10:00 / km)
ahr:147 max:177 shoes: Adidas adiStar 4 Competition

Clubtraining: 200m long, really steep hills (Busbacken). Splits were (0:57, 0:58, 1:00, 0:59, 1:00, 0:58, 0:59, 1:01) rec: 2min. Forgot to take my asthmasprey but I was lucky and got no problems with it. A bit slippery due to the snow but otherwise really nice weather -3°C. Ate a bit to close to the training which led to that I almost trough up on the last 2 hills.

Sunday Dec 16, 2007 #

Climbing 2:00:00 [3]

Gym climbing.

Note

This weeks training got destroyed due to the injury... Feeling better today and gonna try to run intervals tomorrow and see what happens. Planing to do ~140km next week but it all depends on how my legg feels.

Saturday Dec 15, 2007 #

Running 50:00 [1] 6.0 km (8:20 / km)
shoes: Adidas adistar Control 4

Did a short morningjog to check how the legg is feeling. Ran really slow and in the snow in the forest. Going XC skiing in the afternoon to not rip it up again. Still really nice weather, -11°C and clear sky!

XCskiing long 1:00:00 [3] 15.0 km (4:00 / km)
ahr:134 max:167

Did some classic skiing with Jonas Å, this was my skii classic session this year. Awesome weather -2°C, clear sky and no wind. Keept a low pace and only got 15km (3 times around the hotelcourse + 2.5km track) on that hour. Didnt feel the injury at all which is nice, but im not sure i dare to do a longrun tomorrow... think i'll do som more skiing and maby some strength training.

Friday Dec 14, 2007 #

Note
(injured)

Better today but not 100%.

Climbing 3:00:00 [2]

Gym climbing.

Thursday Dec 13, 2007 #

Note
(injured)

Still feel a small amount of pain on the backside of my legg so I keept it cool today.

Wednesday Dec 12, 2007 #

Running long 55:00 [2] 11.0 km (5:00 / km)
ahr:137 max:151 shoes: Adidas adistar Control 4

Really cold today -15°C, but atleast its not raining! Had a strange feeling in one of the nervs in my left leg... think I streched my muscle earlyer today when I walked to school.

Tuesday Dec 11, 2007 #

Running 25:00 [2] 4.0 km (6:15 / km)
shoes: Adidas adistar Control 4

Morning jog. Very tired today... got a bit late last night. Very nice weather though! -3°C, clear sky and alot of new snow!

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: Adidas adistar Control 4

Feelt really tired all day today so I skipped the long intervals I planed.

Monday Dec 10, 2007 #

Running long 1:10:00 [2] 13.0 km (5:23 / km)
ahr:136 shoes: Adidas adistar Control 4

Ran with Anna Q to the clubtraining but i didnt do the intervals. Didnt do any strides in the end because my stomach were a bit angry, shouldnt eat this close to training... Light snowfall and -1°C.

Climbing 2:00:00 [2]

Gym climbing. Finally the new wall is built!

Sunday Dec 9, 2007 #

Running long 1:45:00 [3] 23.0 km (4:34 / km)
ahr:144 shoes: Adidas adistar Control 4

Longrun to Viforsen and back home. Feelt a bit stiff in the leggs the last 5km but except from that it was a nice run. Saw a dead fox on the road.

Note
weight:75.3kg

75.3kg closing in on the goalweight! Havnt eaten any sweets, candy or trashfood the last 2.5 weeks and its starting to show off! Eating around 2000Kcal / day atm.

Note

Didnt reach my planed amount of training (140km) mainly because I twisted my ankle on the friday morningrun so I had to rest the whole day. Still manage to do 113km which is quite nice considering byt injury and the really bad weather this week.

C • nice one.. 2

Saturday Dec 8, 2007 #

Running long 1:10:00 [4] 15.0 km (4:40 / km) +200m 4:23 / km
ahr:151 max:177 shoes: Adidas adistar Control 4

Were suppose to do a fartlek session today but my foot didnt like when i pushed a higher pace so i decided to do a more moderate run. Ran the road up to the top of Södraberget which pretty mutch killed my leggs... but recovered enought on the way down that i could finish of with a really high tempo (last 2km in 6:36).

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Evening run.

Friday Dec 7, 2007 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Twisted my ankle a bit after ~2km of running... Aborted the training and skipped the second run today to make sure of a fast recovery. Gotta love this weather...

Thursday Dec 6, 2007 #

Running 30:00 [2] 6.0 km (5:00 / km)
ahr:136 max:150 shoes: VJ Sarva 2003

Morningrun before school. Tried to check out where its best suited for the clubtraining tonight, but all i found were ice, ice and more ice.... Its hardly possible to run in Sundsvall atm. All the streets are covered with wet ice and in the forest its 2.5dm of wet snow with a sharp crust that will cut your legg if u dare to set your foot down.

This weather is gonna destroy my training this week...

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
ahr:143 max:165 shoes: Adidas adiStar 4 Competition

Includes 5 x 10sec strides after the hills.

Running hills 25:00 [4] 6.0 km (4:10 / km)
ahr:152 max:178 shoes: Adidas adiStar 4 Competition

Long hills 6 x 500m (1:55, 1:54, 1:52, 1:56, 1:53, 1:55) rec ~2:30-45. Feelt good even though it was really hard to keep a good pace due to the freaking weather... Really icy all the way trouthout the warmup/down could hardly keep 6min/km...

Wednesday Dec 5, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun on Södermalm. 0°C, rain and windy made it really pleasent to run....

Running long 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Were suppose to do a 90min longrun but I totally misscalculated the time I had available before a meeting...

Tuesday Dec 4, 2007 #

Running intervals 25:00 [5] 5.0 km (5:00 / km)
ahr:150 max:175 shoes: Adidas adiStar 4 Competition

Long intervals: 3 x 1mile / 3.5 rec (5:23, 5:22, 5:15). Same course as last week, but not as icy. Didnt feel as fast as last week so i increased the rest with ~1min.

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Adidas adiStar 4 Competition

Monday Dec 3, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun. Really icy and wet outside... This weather sucks.

Running long 1:10:00 [3] 14.0 km (5:00 / km)
ahr:145 max:162 shoes: Adidas adistar Control 4

Ran with Anna Q to the clubtraining, then when they started doing hills I keept on going. Finished of with a few short strides to get the speed back. Feelt good even though the weather sucks atm, light snowfall and +1°C. Really hate this time of year...

Sunday Dec 2, 2007 #

Climbing 1:00:00 [3]

Gymclimbing as a part of the course.

Strength 45:00 [5]

Body strength training as a part of the course.

Strength warm up/down 20:00 [2]

Climbingcourse with one of Swedens former nationalteam climbers Anita Rosten. Started of with some warmup exercises, then had some climbing traningen focusing on balance, footplacement, dynamic/static movement and the ability to rest while on the wall. Finished of with some hard climbing-specific bodyworkout.

Running long 55:00 [3] 11.0 km (5:00 / km)
ahr:147 max:162 shoes: Adidas adistar Control 4

Had planed to do a 2h+ long run but after 45min I feelt that my body had enough for today so I turned back home. That climbing course really sucked all my power...

Note

103km this week is OK even though I had planed for ~120km. Didnt wanna push todays longrun because I'm going for a harder week (~140km) this following week.

Saturday Dec 1, 2007 #

Running tempo 1:00:00 [4] 14.0 km (4:17 / km)
ahr:155 max:181 shoes: Adidas adistar Control 4

Did a fartlek session in the ongoing snowstorm... up to 10cm of snow on the streets so it was hard to keep a good tempo on the faster parts.

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