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Training Log Archive: JonasB

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Running18 22:31:12 156.65(8:38) 252.1(5:22)
  Climbing6 20:15:00
  Orienteering3 1:55:00 10.25(11:13) 16.5(6:58)
  Strength1 1:00:00
  XCskiing1 45:00
  Total23 46:26:12 166.9 268.6
averages - weight:75.1kg

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Thursday Jan 31, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:136 max:145 shoes: Adidas adistar Control 4

Morning run around the usual loop. Pretty cold today -13°C.

Running hills 30:00 [5] 2.0 km (15:00 / km)
ahr:145 max:170 shoes: VJ Twister 2007

Clubtraining: Hill workout in Sidsjöbacken 10x50sec rec ~2min. Really steep slope (almost to steep) and the snow was a bit loose... Started snowing in the middle of the workout, around -2°C.

Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
ahr:137 max:160

Warmup with some drills and finished of the workout with 6 strides.

Wednesday Jan 30, 2008 #

Running long 1:20:00 [3] 16.0 km (5:00 / km)
ahr:141 max:160 shoes: Adidas adistar Control 4

Longrun on streets. Kind of heavy loop... alot of long and steep slops. Finally some colder weather! -10°C atm.

Climbing 2:00:00 [2]

Indoor gymclimbing with David.

Tuesday Jan 29, 2008 #

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

Morning run around the usual loop.

Running intervals 25:00 [5] 5.0 km (5:00 / km)
ahr:150 max:179 shoes: Adidas adiStar 4 Competition

Clubtraining: 1 mile intervals, splits (5:36, 5:25, 5:44) rec ~2.30min. Feelt really sluggish and heavy. Not sure if i or the course was slow... Had a nice struggle with Anton. n' Tom is going faster for every training... gotta start watching by back now O.o

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
ahr:135 max:145 shoes: Adidas adiStar 4 Competition

Monday Jan 28, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
ahr:138 max:150 shoes: Adidas adistar Control 4

Morningrun around the usual loop.

Running long 1:05:00 [3] 14.0 km (4:39 / km)
ahr:141 max:155 shoes: Adidas adistar Control 4

Didnt have the energy to plan a new loop so i just did 2 laps around the usual loop.

Sunday Jan 27, 2008 #

Climbing 5:00:00 [3]

Ice climbing in Liden.

Running long 1:20:00 [2] 16.0 km (5:00 / km)
ahr:137 max:147 shoes: Adidas adistar Control 4

Longrun on streets. Feelt really tired after the whole day out climbing.

Saturday Jan 26, 2008 #

Climbing 5:00:00 [3]

Ice climbing in Nedansjö.

Note
(rest day)

Took a day of. Dont want to stress my body to hard after my illness.

Friday Jan 25, 2008 #

Running 50:00 [2] 9.0 km (5:33 / km)
shoes: Adidas adistar Control 4

Morning run with Tom.

Thursday Jan 24, 2008 #

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

Morningrun with Tom & Anna around the usual loop. Think the battery in my pulsedetector going low... Or my heart is going crazy :)

Running hills 20:00 [5] 3.0 km (6:40 / km)
ahr:145 max:180 shoes: Adidas adistar Control 4

Short hillreps in pellesbacke ~180m, splits (37, 36, 37, 38, 37 ,38, 37) rec 2min. Very nice with some fresh nd soft snow! Around 0°C.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
ahr:138 max:150 shoes: Adidas adistar Control 4

Orienteering 40:00 [1] 4.5 km (8:53 / km)
shoes: Adidas adistar Control 4

Ran the trainingcup with Julia.

Wednesday Jan 23, 2008 #

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

Morningrun around the usual course. -13°C and clear sky.

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

Easy "longrun" in the afternoon. Were really unmotivated to get out running in this shitty conditions... Atleast its snowing now n not raining.

Tuesday Jan 22, 2008 #

Running 35:00 [3] 7.0 km (5:00 / km)
ahr:148 max:165 shoes: Adidas adistar Control 4

Easy run before school.

Running tempo 31:12 [5] 8.1 km (3:51 / km)
shoes: VJ Twister 2007

Clubtraining: Running test on the old 8.1km course. My pulsesensor slipped down and nicely put it self around my belly after ~1km of running.... Didnt get sufficient warmup before the test, everyone was so "eager" to start. Had planed to go though the first split (2.1km) in 7.00 since i knew that it would be hard to keep a good pace on the really icy parts. Ran just as planed for the first part but i feelt a bit heavy and not in shape at all today. Think i can cut atleast 1min from this time in better conditions.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Twister 2007

Monday Jan 21, 2008 #

Running long 1:10:00 [3] 15.0 km (4:40 / km)
ahr:148 max:165 shoes: Adidas adistar Control 4

Morningrun on streets. Checked out the conditions of the course for tomorrows test and it was better then i thought it would be.

Running 35:00 [3] 7.0 km (5:00 / km)
ahr:145 max:160 shoes: Adidas adistar Control 4

Easy run on icy streets.

Sunday Jan 20, 2008 #

Running long 1:30:00 [2] 16.0 km (5:38 / km)
ahr:150 max:170 shoes: VJ Twister 2007

Clubtraining: Longrun around södraberget on icy tracks. Quite heavy course.

Saturday Jan 19, 2008 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Twister 2007

Put out and removed controls

Orienteering hills 35:00 [4] 4.0 km (8:45 / km)
shoes: VJ Twister 2007

2-man-sprint-realay, ran with Peter L. 4 x ~1km loops, my splits (3:49, 3:55, 3:51, 3:54) rec ~4:30 (while peter were running). The weather was crap as usual... Really icy aswell but it wasnt such a big problem for me (my new shoes are awesome!)

Note
weight:75.1kg

Its really nice to finally get back on track with training! Soon ready to start pounding the heavy weeks again. Checked the weight today and was quite surprised that i hadnt gained any over christmas considering all the good food and no training.

Friday Jan 18, 2008 #

Strength 1:00:00 [4]

Did a Bodypump session with the club. First time ever and it wa quite fun (even though i usually hate to train indoors).

Note

Rest day today. Dont want to push it to hard and get sick again.

Thursday Jan 17, 2008 #

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
ahr:140 max:150 shoes: Adidas adistar Control 4

Running intervals 45:00 [3] 3.0 km (15:00 / km)
ahr:153 max:171 shoes: Adidas adistar Control 4

Clubtraining: Deepsnow-intervals, did two blocks of 20min. Each of the blocks consisted of 3x5min running and 2x2min rest with a longer 5min activ rest between the blocks. But i only did the first 5min on each of the block and not in interval pace. Only went there to check out the new training. Really crap weather as usual even though it was -1°C with all the tracks/roads coverd in ice...

Wednesday Jan 16, 2008 #

Running 25:00 [3] 6.0 km (4:10 / km)
ahr:159 max:175 shoes: Adidas adistar Control 4

Ran to Korstaskolan.

Orienteering race 40:00 [4] 8.0 km (5:00 / km)
ahr:170 max:182 shoes: VJ Twister 2007

Nightcup at Korstaskolan. At first i was suppose to do a slow longrun today but i decided to go for this instead. Tryed to keep the pace as low as possible and not go for the lead until the very end. Ran with Markus and Janne pretty much the whole course and then outkicked them in the long upphill from the second last control. Won with ~1min.

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

cooldown

Tuesday Jan 15, 2008 #

Running intervals 30:00 [4] 6.0 km (5:00 / km)
ahr:162 max:180 shoes: Adidas adiStar 4 Competition

6 x 750m intervals, splits: (2:35, 2:37, 2:38, 2:38, 2:37, 2:33) with 250m active rest (~1:40sec). Did the whole session on slippery ice/snow-covered roads... This weather sucks bigtime...

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
ahr:136 max:145 shoes: Adidas adistar Control 4

warm up/down + ran to and from Anna/Tom's house.

Monday Jan 14, 2008 #

Running 30:00 [3] 7.0 km (4:17 / km)
ahr:155 max:160 shoes: Adidas adistar Control 4

Afternoon run around Södermalm. Feelt pretty good today so i hope i can start training hard again.

Sunday Jan 13, 2008 #

Climbing 4:00:00 [2]

Didnt feel 100% when i woke up, so i decided to go with the guys and do some ice climbing.

Saturday Jan 12, 2008 #

Note

Feelt better today! Gonna do some running tomorrow unless I feel worse.

Friday Jan 11, 2008 #

Note

Still feeling a bit strange so i skipped running today aswell... really starts to itch in my leggs now...

Climbing 2:30:00 [2]

Did some gymclimbing, no hard workout, but just to get the old body moving.

Thursday Jan 10, 2008 #

Note
(sick)

Still not 100% ready to train.... "#¤ hate this...

Wednesday Jan 9, 2008 #

Note
(sick)

Feelt really tired and heavy all day so i skipped training. Still not sure that im 100% healthy yet...

Tuesday Jan 8, 2008 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Feelt really heavy today so i only manage to run for 20min...

Climbing 1:45:00 [3]

Since I didnt do any real workout today, I decided to do some gymclimbing in the evening.

Monday Jan 7, 2008 #

Running warm up/down 45:00 [2] 8.0 km (5:38 / km)
shoes: Adidas adistar Control 4

Running intervals 30:00 [5] 7.0 km (4:17 / km)
ahr:161 max:189 shoes: Adidas adistar Control 4

Did 4 x 1.8k intervals around Sundsvalls hospital w splits (5:52, 5:54, 5:48, 6:02) rec 2min. Ran the last one with Janne N and just keept his pace until 300m to go then i went all out. Feelt slow and heavy the whole training.

Sunday Jan 6, 2008 #

XCskiing 45:00 [1]

XC skiing on södraberget with Julia. My cold feels better today but not 100%. Hoping to be fine tomorrow so i can start training again.

Saturday Jan 5, 2008 #

Note
(sick)

...

Friday Jan 4, 2008 #

Note
(sick)

still got a cold... hate this

Thursday Jan 3, 2008 #

Note
(sick)

Wednesday Jan 2, 2008 #

Note
(sick)

Tuesday Jan 1, 2008 #

Note
(sick)

Got a light cold.

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