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Training Log Archive: JonasB

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Running12 11:54:23 84.69(8:26) 136.3(5:14) 700
  Cycling12 7:30:34 92.27 148.5 150
  Climbing1 3:30:00
  Orienteering1 1:27:30 3.11(28:10) 5.0(17:30)
  Total16 24:22:27 180.07 289.8 850
  [1-5]16 22:54:57

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Tuesday Jul 29, 2008 #

Note
(sick)

Monday Jul 28, 2008 #

Note
(sick)

Got a light cold.

Monday Jul 21, 2008 #

Event: Oringen 2008
 

Wednesday Jul 16, 2008 #

Running long 1:09:40 [2] 14.0 km (4:59 / km)
ahr:128 max:140 shoes: Nike Air Span 4

Easy run on gravelroads.

Cycling 25:00 [1] 8.0 km (3:08 / km)

Ride to/from work.

Tuesday Jul 15, 2008 #

Cycling 15:00 [1]

Ride to work.

Monday Jul 14, 2008 #

Cycling 21:00 [2] 8.0 km (2:38 / km)

Ride to/from work. Pushed pretty hard in the hill back home.

Running 1:05:20 [2] 12.2 km (5:21 / km)
shoes: Nike Air Span 4

Really easy run with Jessica.

Sunday Jul 13, 2008 #

Running long 1:50:22 [2] 19.0 km (5:49 / km) +380m 5:17 / km
ahr:138 max:152 shoes: Nike Air Span 4

Easy longrun on trails/skiitracks. Sidsjön -> Fågelberget -> Södraberget -> NTO -> LV5.

Saturday Jul 12, 2008 #

Running warm up/down 38:40 [2] 7.0 km (5:31 / km)
ahr:125 max:153 shoes: Nike Air Span 4

+ 4 strides.

Running intervals 24:38 [4] 5.0 km (4:56 / km)
ahr:140 max:179 shoes: Nike Waffle XC

Did a speed session with 1x400m 3x200m, splits (59.1, 30.8, 30.2, 29.4), then some different plyometrics and finished of with 3x150m kickdowns. No pain in my ankle but my leggs felt tired and couldnt perform good.

Friday Jul 11, 2008 #

Running 51:00 [2] 10.0 km (5:06 / km)
shoes: Nike Air Span 4

Easy run on trails.

Cycling 25:00 [2] 8.0 km (3:08 / km) +150m 2:51 / km

Ride to/from work.

Thursday Jul 10, 2008 #

Running long 1:12:19 [4] 14.1 km (5:08 / km) +320m 4:36 / km
shoes: Nike Air Span 4

Ran the Sidsjön -> Fågelberget -> Södra-loop. Felt pretty good in my ankle even though i taped it really hard.
C • ankle 1

Cycling 1:10:00 [2] 28.0 km (2:30 / km)

Ride to/from work + some extra.

Wednesday Jul 9, 2008 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

Ride to/from work,

Running long 1:15:40 [3] 16.0 km (4:44 / km)
shoes: Nike Air Span 4

Easy run to alsta and back. My foot hurt a bit all throughout the run.

Tuesday Jul 8, 2008 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

Ride to/from work,

Running warm up/down 28:30 [2] 4.2 km (6:47 / km)
shoes: Adidas adiStar 4 Competition

Running hills 31:00 [5] 5.4 km (5:44 / km)
ahr:148 max:183 shoes: Adidas adiStar 4 Competition

VO2-max hills on Norraberget. Had to stop after 6x450m when i couldnt keep a decent pace. Splits (1:21, 1:23, 1:22, 1:24, 1:25, 1:25) rec ~3.30min down the hill.

Monday Jul 7, 2008 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

Ride to/from work,

Running 48:36 [2] 9.6 km (5:04 / km)
shoes: Nike Air Span 4

Easy run on asphalt.

Sunday Jul 6, 2008 #

Running 34:53 [3] 8.0 km (4:22 / km)
ahr:148 max:171 shoes: Nike Air Span 4

Easy run on asphalt to save my ankle.

Saturday Jul 5, 2008 #

Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Nike Air Span 4

Some really easy jogging to get my ankle moving.

Friday Jul 4, 2008 #

Note
(injured)

Twisted ankle

Cycling 15:00 [1] 4.0 km (3:45 / km)

Ride to work.

Running 38:45 [2] 7.8 km (4:58 / km)
shoes: Nike Air Span 4

Easy run on asphalt

Thursday Jul 3, 2008 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

Ride to/from work

Note
(injured)

Twisted ankle

Climbing 3:30:00 [2]

Climbing with Jonas Å in midskogs.

Wednesday Jul 2, 2008 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

Ride to/from work

Note
(injured)

Twisted ankle

Orienteering 1:27:30 [0] 5.0 km (17:30 / km)

Since i cant run and got a gall from yesterdays bikesession i decided to walk around one of the courses on the MOF training. Really nice terrain and quite warm ~23°C.

Tuesday Jul 1, 2008 #

Cycling long 1:39:34 [4] 44.5 km (2:14 / km)
ahr:140 max:162

Took the mtb out for a ride to matfors and back home. No pain in the foot which is good, instead my ass hurt from the hard seat. Tryed to push hard uphill and a good solid tempo on the flat parts, but i couldnt keep my pulse up...

Note
(injured)

Twisted ankle

Cycling 30:00 [2] 8.0 km (3:45 / km)

Ride to/from work

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