Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m
Running	25	24:06:22	155.44		250.16		240
Climbing	8	22:30:00
Orienteering	10	7:43:21	41.96	(11:03)	67.53	(6:52)
Total	28	54:19:43	197.4		317.69		240

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Saturday May 31, 2008 #

Running 52:00 [2] 9.5 km (5:28 / km)
ahr:123 max:135 shoes: Adidas adistar Control 4

Easy running on trails.

Friday May 30, 2008 #

Running 38:02 [3] 8.66 km (4:24 / km)
ahr:140 max:149 shoes: Adidas adistar Control 4

Morningrun up to Midskogsbron and back. Nice weather ~18°C and bright sun.

Running long 1:09:45 [3] 16.1 km (4:20 / km)
ahr:142 max:150 shoes: Adidas adistar Control 4

Easy run around the loop to Alsta and back home. My leggs felt better today and could keep a decent speed even with low pulse. Gotta get a pair of lighter mileage shoes, this pair is to heavy and you loose that nice feeling when u r running.

Thursday May 29, 2008 #

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: VJ Twister 2007

Running (course 2.5km) 30:00 [2] 3.5 km (8:34 / km)
shoes: VJ Twister 2007

Shadowed Julia around a course after my race.

Orienteering race (course 3.8km) 31:44 [4] 4.8 km (6:37 / km)
shoes: VJ Twister 2007

Regional middledistance champs: Really bad race with alot of smal mistakes. Started easy, then got stuck on the way to the 2nd control in area of fallen trees, lost ~45-1min. 10sec on the 4th control, caught up with Markus on the way to the 5th, 20sec on the 6th and on the way to # 10 all hell broke loose. Totally lost concentration and made 20sec on each of 10,11,12,13 and ended the nice strike with a 1.30min on the 14th... They were all pretty easy controls so this was really bad. Total mistakes: 4.30min... Finished 3rd +2.15 after Tomas U. Really heavy leggs today, should have skipped the first class this morning and taken a long easy run to freshen up.

Note

Had to go to school really early today so no time for morningrun... Kind of sucks that i miss out so much training.

Wednesday May 28, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Got up a bit late and had to shorten my loop a bit.

Note

Me and Jonas Å got the heavy duty during Vårruset. We handled the transportation of gods around the course. Think i carried around 3 tons of material in and out of the truck... 120 tables + trestles , 860kg of bananas, 20 roadblocking trestles and loads of other stuff. Got a good bodyworkout from this :) my whole upperbody hurt when i got home.

Tuesday May 27, 2008 #

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
ahr:136 max:150 shoes: Adidas adistar Control 4

+ a few strides.

Running intervals 30:00 [5] 7.2 km (4:10 / km)
ahr:156 max:178 shoes: Adidas Adizero PR

6 x 1000m intervals with Anton. Felt good throughout the whole workout. Really awesome weather except for some hard wind on the straights. Splits (3:15, 3:14, 3:11, 3:15, 3:16, 3:10) rec 200m jog 2min. Had a hard time keeping an even pace on the intervals even though i used 2 watches with 200m splits all the time. Slowest 200: 41sec, fastest 200: 34sec. Think i can kock of a few more seconds on each interval pretty easy but im gonna try to build to 10x1km first. Tryed my new racingflats today, and it felt like i was hoovering around the track! Best shoes i ever had so far!

Monday May 26, 2008 #

Running long 1:20:00 [2] 15.0 km (5:20 / km)
ahr:137 max:155 shoes: Adidas adistar Control 4

Easy longrun on trails. Did my loop around sidsjön -> Fågelberget -> Södraberget -> LV5 -> Home. Quite heavy course, but i felt pretty good. No pain in my knee!

Sunday May 25, 2008 #

Climbing 2:00:00 [2]

My knee felt alot better when i got home and when Jonas called and asked if i wanned to join for a evening climbingsession in Midskogs i couldnt refuse. Made another move on my project! Just have to get my feet in the right position were the overhang ends to link it to completion.

Running warm up/down 25:00 [2] 2.0 km (12:30 / km)
shoes: VJ Twister 2007

Orienteering race 46:02 [5] 7.1 km (6:29 / km)
shoes: VJ Twister 2007

Hälsingekavlen: Ran the first leg. Took it easy in the beginning to get a good start. Ran in the leading pack until the course turned in to the competition area were there was this sprintprize for the first runner to punch at that control. Jesper Lysell and Peter Hemmyr took of really hard with Jesper beeing victorius grabbing the prize. Ran solid for the 3 controls but halfway tot he 11 control i fell and hit my knee against a rock... and when i tryed to start running again my leg got some heavy cramps. Had to stretch my leg for atleast 5min before i could continue (but in a slower pace). Ran solid into the finish except for a smal 15sec mistake. Lost 7.30min due to this accident... After some stretching and easy warmdown my knee felt alot better.

Saturday May 24, 2008 #

Orienteering race 1:19:43 [5] 11.0 km (7:15 / km)
shoes: VJ Twister 2007

Faxeträffen longdistance: The course started of with a 15min long route to the first control. Mainly 3 different routechoises, i took the right on but the left one was almost 1.30min faster... Cought up with Anders Axelsson by the second control and then made a 1.20min mistake on the 3rd control. Martin H cought up with us and then we were a group of 3ppl running togheter. Made a 20sec on the 4th and ~1.30min on the 10th. Then when "we" were heading for the 12th control i thought they lost it so i decided to go a bit more to the left... shouldnt have done that... they were right and i lost 3min... made another 3min of mistakes in the end in some really diffuse greenarea.
So ~10min of mistakes in total... 11th place +10.54 after Peter Hemmyr who did a really good race. Atleast it felt good that i can keep up with Hammer.

Running warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: VJ Twister 2007

Friday May 23, 2008 #

Running 28:00 [2] 5.0 km (5:36 / km)
shoes: Adidas adistar Control 4

Easy morningrun on trails. Felt pretty good so i think it was smart not going 100% yesterday.

Thursday May 22, 2008 #

Running 33:40 [2] 7.0 km (4:49 / km)
ahr:137 shoes: Adidas adistar Control 4

Easy morningrun around the usual loop. Tryed to keep a pace of 172 steps/min and in the end of the run it worked great. Felt suprisingly fresh considering yesterdays race. Finished of with a long stretching in the sun.

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

+ ran to the comp.

Orienteering race 13:33 [4] 3.33 km (4:04 / km)
shoes: Adidas adiStar 4 Competition

Club-sprint-champs: Did a pretty solid race except for one bad routechoise. Could have run a bit faster aswell didnt push 100%, need the extra energy on saturdays longdistance. The course was 2.9km and my route were 3.33km.

Wednesday May 21, 2008 #

Event: Töva terräng 4,2km

Running 27:00 [2] 5.5 km (4:55 / km)
shoes: Adidas adistar Control 4

Morningrun from home to Södrabacken then some asphalt back home again.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Adidas adistar Control 4

Running race 15:03 [5] 4.2 km (3:35 / km) +80m 3:16 / km
shoes: Adidas adiStar 4 Competition

Regional XC champs. 4.2km around a really hilly and though course. Thought that the course were on stony tracks but it was 90% grass... should have run in my XC spikes. Ran the course as warmup. Started of slow to keep me leggs fresh for the first hill and then increase the pace, but when i passed the competitionarea after 2.2km and went for the last hill my leggs were really heavy. Felt like i were gonna throwup the last km to the finish... Lesson learned once again... never eat before competitions... Finished 2nd (or 3rd because the winner is not from our region) ~10sec before Anton A and another 10sec before Örjan F. Feelt like shit on the warmdown and had to walk a few 100m to not throwup...

Tuesday May 20, 2008 #

Climbing 2:30:00 [2]

Climbing in midskogs with Jonas Å. Made another 2 moves on primus! Just have to step up and bring it home now.

Running 1:00:00 [2] 10.0 km (6:00 / km)
ahr:128 max:150 shoes: Adidas adistar Control 4

Clubtraining: The other guys ran some intervals on a skitrack while i did some easy running to save my leggs for tomorrows XC race.

Monday May 19, 2008 #

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

Ran the usual loop. Really nice weather today with bright sun and ~10°C.

Running long 1:25:00 [2] 16.0 km (5:19 / km)
ahr:135 max:156 shoes: Adidas adistar Control 4

Easy run with Tom and Anna. Felt surprisingly fresh considering yesterdays though race.

Sunday May 18, 2008 #

Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: VJ Twister 2007

Orienteering race 1:31:21 [5] 11.7 km (7:48 / km)
shoes: VJ Twister 2007

Sundsvallsträffen longdistance: Really tough race with loads of details and steep slops. Started out really bad by making a 1.30min mistake on the first control, were absolutely sure i was going the right way... Ran solid for the next 15 controls without any larger mistakes but then on the longest leg of the course i thought i had more power in my then i had so i decided to go straight though instead of going around. Half way i hit a brickwall... Made a 2min mistake due to fatigue and i think the other routechoise were better. Took the next control pretty good but then i made another 2min mistake.... knew were i was 40m from the control but still i manage to f*ck it up. Around 6.30min of mistakes in total and 5.59 from 1st place. Had the 2nd place in my pocket before the terrible finish on the last 5 controls.

Running 47:00 [2] 7.0 km (6:43 / km)
shoes: Adidas adistar Control 4

Easy jog with Julia on trails.

Saturday May 17, 2008 #

Running warm up/down 45:00 [2] 5.0 km (9:00 / km)
shoes: VJ Twister 2007

Warmup+down

Orienteering race 41:32 [5] 5.2 km (7:59 / km)
shoes: VJ Twister 2007

Ran VK Uvarnas middledistans today. Made a mediocre race which resulted in a 3:e place 2:59 after Lukas P. Saw right away that this gonna be some seriouse intense orienteering so i keept it cool in the beginning to get a good start. Made a small 10s mistake on the 3rd control and a 20-25sec on the 4th. Took a few stops and were a bit insecure when i ran to the 6th control, lost ~25-30s. After that i ran steady until the 11th control were i made a large mistake, ran to far down the slope and lost ~1.10-1.20min. Then on the second last control i thought i had the right direction and didnt bother to check the compass on the last 150m in to the control which resulted in another 40sec mistake.... ~3.20min in mistakes on the whole course.

The map were extremely detailed and on some parts really hard to read.

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Adidas adistar Control 4

Took a really easy jogg with Julia around Sidsjön freshen up my leggs a bit.

Friday May 16, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
ahr:136 max:142 shoes: Adidas adistar Control 4

Easy running on trails before climbing.

Climbing 3:00:00 [2]

Went climbing with Jonas Å in Midskogs. Onsighted 2 new routes and did a few tries on Primus.

Thursday May 15, 2008 #

Running 29:42 [2] 6.0 km (4:57 / km)
ahr:141 max:163 shoes: Adidas adistar Control 4

Easy run on trails. Hard to keep the heart rate down... Have started to count my stride and every time i counted i hit 166 steps /min. So as i expected im overstriding a bit...

Running warm up/down 27:00 [2] 5.0 km (5:24 / km)
ahr:133 max:154 shoes: VJ Twister 2007

Orienteering intervals 41:00 [4] 5.0 km (8:12 / km)
shoes: VJ Twister 2007

Clubtraining: 5 x 1km intervals on Essvik. Ran below LT to keep ph normal for this weeks competitions. Technically a good training except for a small mistake on the second loop ~15s. Splits (7:04, 7:41, 6:35, 7:32, 7:24) rec 1min.

Wednesday May 14, 2008 #

Running warm up/down 45:00 [2] 6.0 km (7:30 / km)
ahr:135 max:156 shoes: VJ Twister 2007

3km uphill trough the forest as warmup...(and downhill as warmdown)

Orienteering tempo 43:38 [4] 6.3 km (6:56 / km)
ahr:161 max:171 shoes: VJ Twister 2007

Clubtraining in Kovland. One of the best terrainparts in Sundsvalls! Really fun to do some orienteering and my body feelt surprisingly good considering my toothremoval and the last 2 days of inactivity. Made a good run with just two small mistakes, ~25sec on the whole course.

Tuesday May 13, 2008 #

Note
(rest day)

No running today. My mouth still hurts a bit.

Monday May 12, 2008 #

Note
(rest day)

Went to the dentist today and pulled out a wisdomtooth... 1400kr down the drain... No training today but maby tomorrow.

Sunday May 11, 2008 #

Climbing 4:00:00 [2]

Day 2 of the climbingcourse. Tryed leading Kingsieze in the end but didnt have the power if my arms to pass the crux so i dropped of and took a 4m fall.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
ahr:143 max:156 shoes: Adidas adistar Control 4

Running tempo 20:10 [4] 5.3 km (3:48 / km)
ahr:155 max:164 shoes: Adidas adistar Control 4

Feelt really heavy when i got home from the climbingcourse but after a short nap and some food i was ready to go again. Did a temporun on trails/asphalt.

Saturday May 10, 2008 #

Climbing 4:00:00 [1]

Climbingcourse i on Brattberget. Really awesome weather! ~22°C and bright sun!

Note
(rest day)

Took the day of from running, were really tired when i came home from the climbingcourse.

Friday May 9, 2008 #

Running long 56:00 [3] 12.5 km (4:29 / km) +160m 4:13 / km
ahr:146 max:160 shoes: Adidas adistar Control 4

Did the loop around LV5->NTO->Södraberget->LV5 and back home. Warmest day so far this year ~21°C. Feelt fresh and could push a bit harder on the flat parts.

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Got up 15min later then planed so i didnt have time to run the usual loop.

Thursday May 8, 2008 #

Climbing 3:00:00 [2]

Bouldering in Bergafjärden with Jonas Å. Started on the new problem called Smulpaj, graded 6C with the crux on the first move. Manage to do the first move one time after ~25 tries but then i got so excited i fucked up the rest and fell....

Running warm up/down 30:00 [2]
shoes: Adidas adistar Control 4

Orienteering tempo 32:48 [4] 6.5 km (5:03 / km)
ahr:168 max:180 shoes: VJ Twister 2007

Clubtraining: One-man-relay on Södraberget, 3 x 1.5km and then a common final lap of ~2km. Were pretty unconcentraded the whole training and ad a hardtime pacing my self. Made a few mistakes on the first lap ~30s and a smaller one on the 2:e lap ~15sec. My stomach started to trubble me on the 3:e lap but forced my self to concentrate and ran pretty solid. Cought up with the guys in the lead on the 2:nd control on the last lap. Went straight in to leading position and took the final controls good (except that Sara had put the 4th control in the wrong place...). Thought i had the "victory" in my pocket since i were pretty sure i could outkick Martin and Pessi pretty easy, but damn was i wrong. With ~500m left to the finish my stomach started doing hula-hoop loops around my belly and I had to stop and do business... Walked back to the finish and manage to get in 3rd place.

Wednesday May 7, 2008 #

Running warm up/down 15:00 [2]
shoes: VJ Twister 2007

Orienteering tempo 42:00 [4] 6.6 km (6:22 / km)
ahr:168 max:180 shoes: VJ Twister 2007

Clubtraining: O-training, were suppose to run a short course ~3.3km, then rest a small bit and then rerun the course one more time. Splits (21:45, 19:56) rec ~4min. My focus today was on getting a good direction out from the controls and work active with the compass. The course were so easy i didnt need to use my loupe. Held back a bit to be fresh for tomorrows workout.

Tuesday May 6, 2008 #

Running warm up/down 44:00 [2] 7.8 km (5:38 / km)
ahr:135 max:150 shoes: Adidas adiStar 4 Competition

Running intervals 24:00 [4] 5.0 km (4:48 / km)
ahr:163 max:184 shoes: Nike Waffle XC

Clubtraining: First tracksession this year with Anton on Baldershov. Tryed my new XC spikes on the track, they feel awesome! Keept it cool since ive been sick for the last 7 days. Did a strange session since I had to switch back to my flats after the first 2 intervalls due to my calfs couldnt take it anymore :)
Did a little sprint on the last 100m on the second interval, feelt really nice to run fast. Splited 33s on the last 200m.

The session when like this:
1000 1000 600 1000 1000 400
splits (3:15, 3:22, 2:05, 3:30, 3:23, 1:12 ) rec 60s

Monday May 5, 2008 #

Climbing 2:00:00 [2]

Did some gymclimbing and skipped running today to be 100% for tomorrows tracksession.

Note

Looks like they had a really nice course on elitserien this weekend, to bad i couldnt run...

Sunday May 4, 2008 #

Running long 1:00:00 [3] 11.2 km (5:21 / km)
ahr:144 max:156 shoes: Adidas adistar Control 4

Easy running around Södraberget. Almost no snow on the skiitracks now! Really nice weather, ran in t-shirt for the first time this year in Sundsvall.

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

Ran and coached Julia for a intervalsession around Sidsjön.

Saturday May 3, 2008 #

Note
(sick)

Almost healthy now! Gonna take today off and recover completely.

Friday May 2, 2008 #

Running 20:00 [2] 3.7 km (5:24 / km)

Did a short easy run. Feelt really heavy, but what can u expect after 5days of sickness.

Note
(sick)

Thursday May 1, 2008 #

Note
(sick)

Feelt better today, might be able to run tomorrow.

Climbing 2:00:00 [1]

Did some outdoor climbing with Jonas Å in bergafjärden.

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