Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Mar 31, 2009:

activity	#	time	miles	km	+m
Running	20	21:26:42	113.84	183.2
Orienteering	10	15:40:59	56.7	91.25	375
Climbing	4	5:40:00
Strength	2	2:20:00
Cycling	1	55:38
Total	24	46:03:19	170.54	274.45	375
[1-5]	23	44:59:01

4:17

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Tuesday Mar 31, 2009 #

Cycling 55:38 [1]

Easy session on the trainer. Gonna do a first real run tomorrow and really test and see if its OK to go back to training.

Monday Mar 30, 2009 #

Running 21:32 [2]
shoes: Nike Air Span 5

A short easy run to check the status on my injury. Felt no pain at all but are not gonna stress it.

Climbing 1:30:00 [1]

Easy indoor climbing with David.

Sunday Mar 29, 2009 #

Note
(injured) (rest day)

Think im fully recovered now so im gonna do a light jogg tomorrow to check how it feels.

Saturday Mar 28, 2009 #

Note
(injured) (rest day)

Felt no pain today at all but gonna rest one more day to be sure

Friday Mar 27, 2009 #

Note
(injured) (rest day)

Think i got my hopes up to early yesterday. The strain was worse then i thought.

Thursday Mar 26, 2009 #

Note
(injured) (rest day)

Better today but still not 100%. Gonna rest one more day to be sure.

.................................. skipped running today due to pain in my calf... Can't believe this shit happens just when i got home with this eager to train hard. Gonna skipp running tomorrow aswell to be 100% sure i don't prolong this injury. Hopefully im back in business on friday.

Tuesday Mar 24, 2009 #

Running warm up/down 37:40 [2] 6.2 km (6:05 / km)
ahr:138 shoes: Nike Air Span 5

Running intervals 15:12 [5] 4.0 km (3:48 / km)
max:182 shoes: Nike Air Span 5

3min intervals with Tom. Think i strained my calf muscle a bit on the 4th interval so i aborted the session to avoid a more serious injury. 3 x 3min, rec 1.30min. Felt good on all of the three intervals. Almost no snow on the sidewalk except for some shorter passages with ice/snow.

Distance HRmax
970m 175
975m 180
980m 182

Monday Mar 23, 2009 #

Note
(rest day)

Travelday back to sweden. Left the camping a 06.45 and got back home at ~20.30...

Sunday Mar 22, 2009 #

Running warm up/down 25:35 [1]
shoes: Nike Air Span 5

comp

Orienteering race (course 6.8km) 40:06 [5] 7.3 km (5:30 / km) +375m 4:22 / km
shoes: Nike Waffle XC

Competition in El Pardo (Day 2 Martin Kronlund Trophy). Better terrain but still a crap map. Made a stupid mistake on 1.30min and a some other minor mistakes with a total of ~4.30min. Were really tired today and couldn't have matched Williams time even if i ran a clean race. 6th place today aswell.

Orienteering (course 4km) 27:08 [3] 4.3 km (6:19 / km)
shoes: Nike Air Span 4

Session 16: Last run in spain. Middledistance in pegurinos. Ran very well with ~20sec in total mistakes.

Saturday Mar 21, 2009 #

Running warm up/down 23:48 [1]

comp

Orienteering race (course 11.3km) 1:25:18 [5] 14.0 km (6:06 / km)

Competition in El Pardo (Martin Kronlund Trophy). The map was quite bad and on some parts almost unreadable (because they used an unnecessary amount of details). Half the map was green forest you had to "swim" trough. Made alot of mistakes ~13min in total. Finished on 6th place 14min behind Ionut Zinca.

Note

Since we started so late and got back to the camping at ~16.30 we skipped the second session today.

Friday Mar 20, 2009 #

Orienteering (course 6.5km) 1:05:24 [2]
ahr:128 max:157 shoes: Nike Air Span 4

Session 13: Middledistance in Almorox. Had to stop and do #2 on the way to the 2nd control and got stinged by a bee on the way to the 4th and had to stop for 10min... Anyway, ran pretty solid in the end with only minor mistakes.

Orienteering (course 3.7km) 23:59 [3]
ahr:136 max:155 shoes: Nike Air Span 4

Session 14: Short middle distance in awesome terrain. Made a few minor mistakes ~1.30min in total.

Thursday Mar 19, 2009 #

Note
(rest day)

Orienteering 1:04:18 [0] 5.5 km (11:41 / km)
shoes: Nike Air Span 4

("power"-)walked a part of a longdistance course with wille and tomas. The most detailed map i have ever walked on.

Wednesday Mar 18, 2009 #

Running warm up/down 13:47 [1]
shoes: VJ Twister 2007

session 11

Orienteering race (course 5.2) 33:47 [5]
ahr:156 max:169 shoes: VJ Twister 2007

Session 11: One-man-relay (3 laps) masstart on a highly detailed map. Ran pretty good except for a 50sec mistake follow by a smaller one (25sec). Finished 6th just behind #2-5. Tomas took a crushing victory.

Running long 1:23:57 [2]
ahr:119 max:146 shoes: Nike Air Span 5

Session 12: Ran back on the monk path from Francos cross to the camping together with hammers, rollen, anders and anu. Gonna be nice with a recoveryday tomorrow.

Tuesday Mar 17, 2009 #

Orienteering 1:40:24 [3]
ahr:130 max:156 shoes: Nike Air Span 4

Session 9: Ran two sprint courses very high up (~1700m) in pegurinos area. Very difficult but i didnt like the way the map drawer had done the map. Ran quite slow on both courses and we have to run between the finish of the first and to the start of the second course.

Running 10:45 [1]
shoes: Nike Air Span 4

session 10

Orienteering 56:10 [2]
ahr:138 max:155 shoes: Nike Air Span 4

Session 10: Middle distance with two laps, map change and started in pairs. Took it easy since my legs feels a bit tired. Ran solid but skipped a few controls in the end to save my muscles for tomorrows race.

Monday Mar 16, 2009 #

Running warm up/down 28:10 [1]
shoes: Nike Air Span 4

session 7

Orienteering (course 5.6km) 36:57 [3] 6.2 km (5:58 / km)
ahr:149 max:161 shoes: Nike Air Span 4

Session 7: Ran an middledistance course from the competition 2006 in pegurinos. One of the best terrains i have ever run in! Very difficult but still very fast. Did a smal mistake on the 9th control ~20sec and a large one ~45sec on the 15th. Ran good on the difficult parts.

Running warm up/down 21:37 [1]
shoes: VJ Twister 2007

Session 8

Orienteering tempo (course 6.1) 32:52 [5] 6.4 km (5:08 / km)
ahr:161 max:170 shoes: VJ Twister 2007

Session 8: Night-O (Lägermästerskap) in pegurinos. Finished 2nd 1.27min after william. Ran pretty good with no large mistakes. Cought up with stefan and jimmy and started running a bit sloppy. Did a few 10-15sec mistakes but it would still be though to do 1.30min faster.

Sunday Mar 15, 2009 #

Running warm up/down 15:20 [1]
shoes: Nike Waffle XC

comp

Orienteering race (course 9km) 51:07 [5] 10.2 km (5:01 / km)
shoes: Nike Waffle XC

Competition in La Parrilla (Valladolid). Crazy masstart comp including micro-o and penaltylaps. First part was 6 controls which u could take in any order. Ran a bit sloppy here but was 5th in the mapchange ~15sec after rollen. Second part was a normal course that finished of with 3 micro-o controls. Cougth up with rollen and william to the first control along with hammers. This part was suppose to bee non-gaffled but the organizers had used a "cheating"-gaffle (everyone didnt run the same course) and half of the field mispunched including me... i even got a penalty lap even though i punched the micro-o controls right... Both hammers and hojja was OK and they punched the same controls as i did. Could have made a 2nd/3rd place if i hadnt made a 50sec mistake just before the micro-o.

Orienteering 59:34 [1] 8.0 km (7:27 / km)
ahr:134 max:148 shoes: Nike Air Span 4

Session 6: Easy middle distance with gustav. The terrain is really fast (~ 4-4.30min/km) but also very diffuse. Made a clean run except for a 15sec mistake.

Saturday Mar 14, 2009 #

Running warm up/down 23:35 [2]
shoes: VJ Twister 2007

comp

Orienteering race (course 10.5km) 1:27:03 [5] 14.2 km (6:08 / km)
shoes: VJ Twister 2007

First competition in La Berzoza. Very difficult orienteering in rocky terrain. Ran really bad with ~21:30min of mistakes. 23 degrees in the shade made it a living hell with my asthma. Leggs felt better today and i was able to follow william quite good but we took different routechoises on one control and i made a small mistake and he slipped away. Atleast i got my things together on the last few k's and ran solid in to the goal.

Running warm up/down 31:15 [2]
shoes: Nike Air Span 4

session 4, warmdown with william.

Orienteering 26:02 [3] 3.75 km (6:57 / km)
ahr:154 max:166 shoes: Nike Air Span 4

Session 4: Night-O training, felt pretty good but ran easy considering the competition tomorrow. Ran really good on the first controls until i cought up with stefan and bragden. Was a bit sloppy on the second half of the course with ~1:25 in total mistakes.

Friday Mar 13, 2009 #

Orienteering long (course 11.4km) 1:12:39 [3] 11.4 km (6:22 / km)
ahr:155 max:175 shoes: Nike Air Span 4

First session in spain. Long distance in Peguerinos Este ~1500m above sealvl. My pulse got really high even though i keept it cool. Think it's because of the hight and the fact i havn't recoverd from the travel.

Running warm up/down 38:20 [2]
shoes: Nike Air Span 4

session 2

Orienteering 1:18:11 [2]
ahr:132 max:166 shoes: Nike Air Span 4

Session 2: Ran 3 loops on top of a small hill. Extremely difficult orienteering. Made alot of mistakes and couldn't find the 2nd control on the first lap. William made a 29min mistake on the first control so i was far from worst :P Saw a huge wild boar on the way up so i was a bit freaked out running around in the high bushes.

Thursday Mar 12, 2009 #

Note
(rest day)

Travelday to Spain.

Wednesday Mar 11, 2009 #

Strength 1:00:00 [1]

Strength session with Tom.

Warmup on the trainer then:
Heelraisings 2x10x60kg
Roman deadlifts 2x10x50kg
Squats (free) 1x6x60kg, 2x6x75kg
Half-squats 6x100kg, 6x120kg, 6x130kg
+ some core and back exercises.

Skipped the lunges today to save my legs for the trainingcamp. Feels great going to Spain with the guys and train hard for 10 days.

Note
(rest day)

Taking a restday today to avoid stressing my muscles concidering next week.

Tuesday Mar 10, 2009 #

Running warm up/down 38:12 [2] 6.5 km (5:53 / km)
ahr:131 shoes: Nike Air Span 5

Running intervals 18:40 [5] 4.0 km (4:40 / km)
max:180 shoes: Nike Air Span 5

Intervals with Tom along Selångersån. Had this headache when i got home from school after 8h in front of the computer programming but still manage to get my self out running. 4 x 3:10min(~980m) rec 1:30min. Felt good on the first 3 but struggled a bit on the last one. Had this fck*ng loose dog who bit Tom and made a hole in this tights... damn drunks can't keep it leashed...
Anyway, atleast i got my pulse up today.

Rep HRmax
1 171
2 178
3 180
4 180

Restday tomorrow to be fit for fight down in spain!

Note

No time for morningrun today. Have loads of schoolwork to do before going Spain.

Monday Mar 9, 2009 #

Note

So tired when i woke up... felt like i could have slept for 2 weeks...

Running long 1:18:44 [2] 16.2 km (4:52 / km)
ahr:140 max:151 shoes: Nike Air Span 5

Run with Tom around granloholm. My back and hip hurts pretty bad after hanging almost 2h in my climbing harness yesterday.

Sunday Mar 8, 2009 #

Note

Continued the glacier rescue "course" today (10:30-18). Felt like i've been steamrollered...

Running long 1:54:48 [2] 23.7 km (4:51 / km)
ahr:137 shoes: Nike Air Span 5

Easy longrun towards bergsåker and back. Shitty weather with heavy snowfall.

Saturday Mar 7, 2009 #

Note

Out training glacier rescue with Johan from 10-18. Really exhausted when i got home.

Running tempo 1:06:35 [4] 12.3 km (5:25 / km)
ahr:162 max:173 shoes: Nike Air Span 5

Ran a hilly course on trails up and down along Södraberget. Rewarded myself with some nice single malt whisky!

Friday Mar 6, 2009 #

Running 31:22 [2] 7.0 km (4:29 / km)
ahr:138 shoes: Nike Air Span 5

Easy morningrun on trails and skiitracks.

Running long 1:09:45 [2] 14.7 km (4:45 / km)
ahr:137 shoes: Nike Air Span 5

Easy run after school. Had planed 85min but couldn't keep motivation up to do the last 15min.

Thursday Mar 5, 2009 #

Running warm up/down 37:29 [2] 7.0 km (5:21 / km)
ahr:136 shoes: Nike Air Span 5

Running hills 22:35 [5] 4.4 km (5:08 / km)
max:177 shoes: Nike Air Span 5

Short hills on sveavägen. 8x275m rec jog down ~1.45min. Felt pretty good and it was better traction today. Had to push quite hard on the last 3 to keep good pace and form.

Split HRmax
0:59 166
0:58 167
0:58 170
0:59 173
0:57 174
0:58 176
0:59 177
0:57 176

Climbing 1:30:00 [1]

Got home late from school and ran straight for the climbing gym after practice. Still not strong enough to climb hard 2 days in a row.

Wednesday Mar 4, 2009 #

Strength 1:20:00 [1]

Strength session with Tom.

Heelraisings 2x10x60kg
Roman deadlifts 10x40kg + 10x50kg
Squats (free) 1x6x60kg, 2x6x70kg
Half-squats 3x150kg
Lunges 20x15kg + 20x20kg
+ some core and back exercises.

Tryed to max out on the squats today. Tryed 150kg in a "machine" that keeps you from dropping the bar sideways if you fail. After the first 3 half-squats i tryed to do a full squat... went good on the way down but when it was time to push up i couldn't even lift it 1cm =)

Reminder: Increase weight on the roman deadlifts to 55/60kg.

Running long 1:27:35 [2] 18.9 km (4:38 / km)
ahr:138 max:152 shoes: Nike Air Span 5

Easy run on streets. My legs felt like shit the first 30min but it got better as the k's went by.

Climbing 1:30:00 [1]

Indoor climbing with Johan and Per.

Tuesday Mar 3, 2009 #

Note

Skipped the morningrun today due to i felt like i got a cold. Might be false alarm but dont want to risk getting sick this close to the trip to spain.

Running warm up/down 45:42 [2] 7.3 km (6:16 / km)
ahr:128 shoes: Nike Air Span 5

Running hills 21:15 [5] 4.0 km (5:19 / km)
max:174 shoes: Nike Air Span 5

Felt alot better this afternoon so i decided to continue as planed. Long hills with Tom, 3x810m with rec jog back down to the start. Forgot to take my asthma medication so i really struggled to get air on the last one.

Split HRmax
4:02 167
3:54 172
3:46 174

Donno why i can't get my pulse up since i really pushed it on the last interval.

Monday Mar 2, 2009 #

Running 57:45 [2] 10.4 km (5:33 / km)
ahr:132 max:160 shoes: Nike Air Span 4

Morningrun on trails and skitracks. Tryed to run in the forest but the snow were to deep (not sure if it even counts as walking)...

Running long 1:17:56 [2] 15.6 km (5:00 / km)
ahr:140 max:159 shoes: Nike Air Span 5

Longrun with Tom.

Climbing 1:10:00 [1]

Indoor climbing. Felt a bit tired so i took a cup of coffee with the guys instead :)

Sunday Mar 1, 2009 #

Running long 2:07:46 [3] 21.0 km (6:05 / km)
ahr:140 max:160 shoes: Nike Air Span 5

Longrun with Tom. Ran parts of the sprint and longdistance course from Ski-O SM. Some of the trails were awesome and some were not as good (i.e. punching trough on every step).

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