Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Running23 31:03:27 214.78 345.65
  Climbing10 21:10:00
  Orienteering3 2:01:02 11.67(10:22) 18.78(6:27)
  Total25 54:14:29 226.45 364.43

«»
3:59
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Oct 31, 2008 #

Climbing 3:20:00 [1]

Climbing with Jonas and Peter.

Note
(rest day)

Exam today. Were so tired when i was done i couldnt manage to get out and do my planed workout.

Thursday Oct 30, 2008 #

Running 33:34 [2] 6.4 km (5:15 / km)
ahr:134 max:142 shoes: Nike Air Span 4

Morningrun on skiitracks and trails. Shitty weather with -7°C and 2cm of snow on the ground.

Note
(rest day)

Skipped second run today to study for my exam tomorrow

Wednesday Oct 29, 2008 #

Running long 1:31:47 [2] 19.1 km (4:48 / km)
ahr:138 max:152 shoes: Nike Air Span 4

Longrun with Anton and Markus. Felt heavy the first hour. Started snowing at the same time as we started running... The shit has hit the fan...

Climbing 2:10:00 [1]

Indoor climbing with Jonas L and Jegas.

Note

No morningrun today due to exam.

Tuesday Oct 28, 2008 #

Running 32:07 [2] 6.4 km (5:01 / km)
ahr:139 max:151 shoes: Nike Air Span 4

Morningrun on trails.

Note
(rest day)

Had to skipp the second run today due to my exam tomorrow...

Monday Oct 27, 2008 #

Running long 1:07:19 [2] 13.1 km (5:08 / km)
ahr:143 max:158 shoes: Nike Air Span 4

Easy run with Markus to SOKs training, then back home with an little extra loop. Felt surprisingly good today so im going back to doubles tomorrow.

Climbing 2:15:00 [2]

Indoor climbing with Jonas and David.

Sunday Oct 26, 2008 #

Note
(sick) (rest day)

A bit better today. Wouldn't been able to run Smålands so i made the right choise to stay at home recover. Hopefully i will be able to do some running tomorrow.

Saturday Oct 25, 2008 #

Note
(sick) (rest day)

Feeling better today but still not good enough to run.

Friday Oct 24, 2008 #

Note
(sick) (rest day)

Thursday Oct 23, 2008 #

Note
(sick) (rest day)

Woke up with a bad feeling in my throat this morning.... !"#¤#"¤ Things aren't looking good for Smålandskavlen..........

Wednesday Oct 22, 2008 #

Note
(sick) (rest day)

Still feel a bit strange so im taking the day off to not risk anyting for Smålandskavlen.

Tuesday Oct 21, 2008 #

Note
(sick)

Felt a bit better today but not 100%

Running warm up/down 40:52 [2] 5.9 km (6:56 / km)
ahr:127 max:137 shoes: Adidas adiStar 4 Competition

Running tempo 20:00 [4] 4.85 km (4:07 / km)
ahr:147 max:162 shoes: Adidas adiStar 4 Competition

Felt pretty good in the afternoon so i decided to do a Mona's fartlek with Tom around Ryggistrack. Think this is just the same shit that i felt in the beginning last week.

Monday Oct 20, 2008 #

Note
(sick)

Felt like i had a light cold when i woke up this morning so i skipped the morningrun.

Running long 1:09:50 [2] 13.1 km (5:20 / km)
ahr:136 max:150 shoes: Nike Air Span 4

Easy run with Anton around and up to Södraberget.

Climbing 1:30:00 [1]

Indoor climbing with Anders.

Sunday Oct 19, 2008 #

Running long 1:51:54 [2] 19.0 km (5:53 / km)
ahr:137 max:151 shoes: Nike Air Span 4

Ran a part of SOKs longrun. As usual it was to short so i had to add a few k to even get close to 2h. Felt a bit tired so i didnt do the planed 2.30h.

Saturday Oct 18, 2008 #

Running warm up/down 33:14 [2] 7.45 km (4:28 / km)
ahr:132 shoes: Adidas adiStar 4 Competition

Warmup up to Södraberget with Anton but since he's not 100% fit he skipped the tempo today.

Running tempo 41:03 [4] 10.0 km (4:06 / km)
ahr:165 max:176 shoes: Adidas adiStar 4 Competition

Temporun around the 10k skiitrack ontop of Södraberget. Wasnt sure how hard i should run the first few k (since the course is really though, ~300m gain in altitude) so i just ran by feel. Sub 40 should be possible in a near future.
C • nice one 1

Running 38:29 [2] 8.0 km (4:49 / km)
shoes: Nike Air Span 4

Easy eveningrun to Midskogsbron and back.

Friday Oct 17, 2008 #

Running 41:02 [2] 8.0 km (5:08 / km)
shoes: Nike Air Span 4

Morningrun on trails and skiitracks.

Note
(rest day)

Skipped my second run today. Feel that my leggs need a bit rest.

Climbing 1:50:00 [1]

Indoor climbing.

Thursday Oct 16, 2008 #

Running 26:35 [2] 5.0 km (5:19 / km)
shoes: Nike Air Span 4

Bad weather + a bit tired made me shorten the morningrun. +1°C and rain...

Running warm up/down 23:38 [2] 4.5 km (5:15 / km)
ahr:133 shoes: Adidas adiStar 4 Competition

Running hills 20:42 [4] 3.5 km (5:55 / km)
ahr:139 max:162 shoes: Adidas adiStar 4 Competition

Did a hill session with main target of leg turnover and strength. Started of with maximum effort 10x80m hills with high knees and focus on keeping good form throughout the whole interval. Splits (14.3, 14.3, 14.1, 13.8, 13.6, 13,4, 13.3, 13,4, 13.7, 13.6) rec 1min walking back to start. 5min recovery jog to another, steeper hill. Did 5x50m of running bound followed by a short 2min recovery jog then 5x50m of bounding (indian-jumps).

Wednesday Oct 15, 2008 #

Running 39:23 [2] 7.4 km (5:19 / km)
ahr:132 max:145 shoes: Nike Air Span 4

Morningrun on trails and skiitracks.

Running long 1:28:09 [2] 17.6 km (5:01 / km)
ahr:136 max:152 shoes: Nike Air Span 4

Longrun with Anton around Sidsjön -> LV5 -> NTO -> Södra -> 2.5km track -> LV5 and a final lap around sidsjön. Felt a bit stiff the first 45min but it got better as the k's went by.

Climbing 1:45:00 [1]

Indoor climbing with Anders.

Tuesday Oct 14, 2008 #

Running 45:05 [2] 8.85 km (5:06 / km)
ahr:134 max:145 shoes: Nike Air Span 4

Morningrun on trails/skiitracks. 2°C and sun.

Running warm up/down 51:20 [2] 8.1 km (6:20 / km)
ahr:132 shoes: Adidas adiStar 4 Competition

including 4 strides

Running intervals 27:30 [5] 6.0 km (4:35 / km)
max:179 shoes: Adidas adiStar 4 Competition

6 x 1k with Tom on the skiitrack in Timrå. Felt good on the first 3 then my stomach started to get pissed. Had to run in to the forest and do #2 in the middle of the last interval. Splits ( 3.21, 3:09, 3:17, 3:12, 3:15, 3.47 {Tom did a solid 3.07}) rec 1:30. Since we are running the 1k loop back and forth its a few sec faster on the way back. Felt a bit heavy today so it gonna be nice with some easy training tomorrow.

Monday Oct 13, 2008 #

Note

Feels like i have a oncoming cold so i skipped the morningrun today.

Running long 1:12:03 [2] 14.3 km (5:02 / km)
ahr:136 max:147 shoes: Nike Air Span 4

Think the bad feeling from this morning was a false alarm so i proceeded with my afternoon session just as planed. Easy run with Markus to freshen up my leggs.

Climbing 2:00:00 [1]

Indoor climbing.

Sunday Oct 12, 2008 #

Running warm up/down 48:00 [1]
shoes: VJ Twister 2007

Orienteering race 37:35 [5] 6.13 km (6:08 / km)
shoes: VJ Twister 2007

Elitserien middledistance: A bit sloppy on the legs but no real mistakes taking the flags. Lost 40sec on the long leg, 20sec on the 7th and another 1.10min to the 13-15th. Finished 7th in the H21E2 class 1:56 behind Martin Härberg. Could have run ~2.30min faster with a good race.

Saturday Oct 11, 2008 #

Running warm up/down 45:00 [1]
shoes: VJ Twister 2007

Orienteering race 48:07 [5] 8.65 km (5:34 / km)
shoes: VJ Twister 2007

25-manna, last leg. Did a pretty solid race except for the 3rd and 2nd last controls. Got lost on the way to the 3rd last control so Patrik Karlsson and another guy from Linköping cought up with me again. Got a bad direction out from the control but manage to correct it. Had to push myself to keep the gap to patrik, who had a good kick, but i was able to pass the finishline as 65th team 10m ahead of him. Could have done ~2min technically better and maby run a few min faster if i had someone to run with (did a solo race the whole way).

Friday Oct 10, 2008 #

Note
(rest day)

Took the day of from running to get in better shape for 25-manna.

Thursday Oct 9, 2008 #

Note
(rest day)

Got this strange pain in my lower leg yesterday while climbing. Gonna skipp training today in case its something related to running.

Orienteering 35:20 [2] 4.0 km (8:50 / km)
shoes: Nike Air Span 4

Shadowed Julia around a sprint training with 6 laps with ~3min rec. Felt no pain at all in my lower leg, which is kind of strange.

Wednesday Oct 8, 2008 #

Running long 1:40:48 [2] 20.3 km (4:58 / km)
ahr:136 max:148 shoes: Nike Air Span 4

Easy run with Markus. Felt really good, could have run another 20k.

Note

Felt a bit strange when i woke up this morning so i skipped the morningrun.

Climbing 2:00:00 [1]

Indoor climbing with Anders, felt strong!

Tuesday Oct 7, 2008 #

Running 37:28 [2] 8.0 km (4:41 / km)
ahr:139 max:146 shoes: Nike Air Span 4

Morningrun around the usual course.

Running warm up/down 40:00 [2] 7.2 km (5:33 / km)
shoes: Adidas adiStar 4 Competition

including 4 strides

Running intervals 31:02 [5] 7.5 km (4:08 / km)
ahr:158 max:180 shoes: Adidas adiStar 4 Competition

Long intervals with Tom in Timrå. 3 x 2.5km on the skiitrack, splits (8.50, 8.39, 9.03) rec 2min on first 2.30min on the second. Felt pretty sluggish the whole workout, also forgot to take my asthma sprey... The asthma showed its ugly face on the last interval and i had to stop and walk for a 100m... Tom did a solid time of 8.20 on the last one so we had a nice progression going. Should be able to run all of them under 8.30min next time.

Monday Oct 6, 2008 #

Running 26:24 [2] 4.5 km (5:52 / km)
shoes: Nike Air Span 4

Morning run before school. First day with ice on the streets.

Running long 1:06:30 [2] 12.3 km (5:24 / km)
shoes: Nike Air Span 4

Easy run around Södraberget.

Climbing 2:10:00 [1]

Indoor climbing with Anders.

Sunday Oct 5, 2008 #

Running long 1:45:13 [3] 22.0 km (4:47 / km)
ahr:142 max:159 shoes: Nike Air Span 4

Felt totally smashed after 8h as functionary on the Swedish School Champs. Still manage to drag my ass out and run a good longrun in the evening.

Saturday Oct 4, 2008 #

Running 1:04:25 [3] 13.2 km (4:53 / km)
ahr:137 max:155 shoes: Adidas adiStar 4 Competition

Ran with Tom, Julian and Anna.

Friday Oct 3, 2008 #

Running 37:47 [2] 7.0 km (5:24 / km)
shoes: Nike Air Span 4

Morning run on trails and skiitracks.

Running 50:24 [2] 8.7 km (5:48 / km)
shoes: Nike Air Span 4

Easy run with Tom.

Thursday Oct 2, 2008 #

Running 42:09 [2] 7.2 km (5:51 / km)
ahr:133 max:145 shoes: Nike Air Span 4

Morningrun before school on skiitracks and trails. 7°C and heavy rain.

Running warm up/down 28:32 [2] 5.0 km (5:42 / km)
shoes: Nike Air Span 4

Running tempo 14:21 [4] 4.0 km (3:35 / km)
shoes: Nike Air Span 4

Got home late from school, eat quickly then i went out to midskogs to help Johan move some stuff. It got quite late before i started and the rain was pouring down so i wasnt so excited to run. Still managed to do a half decent temporun without drowning :)

Wednesday Oct 1, 2008 #

Running 22:20 [2] 4.0 km (5:35 / km)
shoes: Nike Air Span 4

Easy morning run on trails. 6°C and a light drizzle. Sucks when school starts at 8.15...

Running long 1:27:28 [3] 18.2 km (4:48 / km)
ahr:145 max:160 shoes: Nike Air Span 4

Afternoon run with Tom. 9°C and a light drizzle in the end of the run.

Climbing 2:10:00 [1]

Indoor climbing with Anders. Felt alot better then expected.

« Earlier | Later »