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Training Log Archive: JonasB

In the 31 days ending May 31, 2009:

activity	#	time	miles	km	+m
Running	23	24:59:22	172.93	278.3	400
Climbing	8	21:35:00
Orienteering	9	10:08:30	50.64	81.5
Strength	1	1:15:00
Total	28	57:57:52	223.57	359.8	400
[1-5]	25	51:33:52

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Sunday May 31, 2009 #

Running long 1:50:08 [2] 18.0 km (6:07 / km)
ahr:136 shoes: Nike Air Span 5

Longrun on södraberget. 50/50 in the forest/trails. Check out some marshes for intervals later on. Warmest day this year ~27°C in the shade.

Saturday May 30, 2009 #

Running warm up/down 34:41 [2] 6.3 km (5:30 / km)
shoes: Nike Air Span 5

Including 5 strides

Running hills 18:35 [5] 3.0 km (6:12 / km) +400m 3:43 / km
max:181 shoes: Nike Air Span 5

Long hills in Sidsjöbacken. 3 x 485m (100m elevation gain ~21%). Planed to do 4 but died on the 3rd and there was no point to do another. Think i ran a bit to fast the first 200m on the first interval even though i tryed to hold back. The ski slope is pretty steep in the middle and it really hurts if you start to fast.

Split HRmax
3:31 173
3:44 178
3:48 181

Climbing 3:00:00 [1]

Climbing with David and Linda in Midskogs. Felt like shit on the first route but got alittle better on the second one we did. Feels like my arms die very quickly if i don't do a proper warmup.

Friday May 29, 2009 #

Running long 1:27:39 [3] 18.3 km (4:47 / km)
ahr:142 shoes: Nike Air Span 5

Longrun with Tom, finished of a bit faster on the last 3-4km. Felt good and i think my shape is improving.

Thursday May 28, 2009 #

Running long 1:22:10 [2] 15.6 km (5:16 / km)
shoes: Nike Air Span 5

Stayed late in school. Didn't have time or energy to do any proper intervals so I ran a loop around Södraberget

Wednesday May 27, 2009 #

Strength 1:15:00 [1]

Strengthsession with Tom. Wamup on the threadmill and some back/core exercises. Then did squats and lunges with a stick to avoid improper form.

Squats: 6x60kg + 6x70kg + 6x75kg + 4x80kg
Roman deadlift: 2x12x50kg
Lunges: 20x10kg + 20x15kg

Felt pretty good considering this is the first session for some weeks now.

Running long 1:13:20 [2] 15.2 km (4:49 / km)
ahr:142 shoes: Nike Air Span 5

Longrun with Tom.

Climbing 3:30:00 [1]

Indoor climbing with David and Pär.

Tuesday May 26, 2009 #

Running warm up/down 48:30 [2] 7.4 km (6:33 / km)
shoes: Saucony Static Racer

Including 2 strides.

Running intervals 17:20 [5] 3.6 km (4:49 / km)
shoes: Saucony Static Racer

Intervals with Tom on the track. Had planed to do 5 x 1000m but my legs felt like shit so i had to replan. Did 2x1000+2x400 w 200m rec jog.

1000m 3.04
1000m 3.06
400m 1.09
400m 1.06

Obviously my body havn't recovered from the weekend. Running fast today was not possible, even struggled with the 69s 400m... This should be really easy pace to keep for 400 since i know i can do a sub 60 lap.

Monday May 25, 2009 #

Note
(rest day)

Taking the whole day of from training to avoid sickness. Tomorrow intervals on the track!!!

Climbing 1:20:00 [0]

Went down the club for some really easy climbing. Been finishing this "#¤"# report the whole day sitting 16h by the computer from 08.00 in the morning to 24.00...

Sunday May 24, 2009 #

Running warm up/down 24:30 [1] 2.0 km (12:15 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 9.1km) 54:52 [5] 10.4 km (5:17 / km)
shoes: Icebug Spirit OLX

Siljanskavlen: Ran the last leg in our second team. Låma started good turning over to TC ~2.30min behind the lead in 11th place. Tomas made a good run and let hammers loose as 3rd team ~2min behind our leading first team. Hammer drops 2 places and turning over to me 4.20min behind David A. Started ~10sec behind Pavlo Ushkvarok but couldn't follow him for long (he later had the fastest split). Made ~1.20min in total on the first three controls. Made a parallell error on the long leg towards the 8th control and lost 1.41min on the fastest split. Finished really good with no more mistakes and pretty good splits even though my legs were long gone and i felt like i've been running for five hours. We finished 5th with our first team winning and our 3rd team ending up at a 12th place. Really satisfied with my performance after the 8th control. Feels like I have taken a step closer to perfection but still have a long way to go to making a clean race every time.

Saturday May 23, 2009 #

Running warm up/down 43:29 [1] 5.0 km (8:42 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 12.7km) 1:44:48 [5] 14.3 km (7:20 / km)
shoes: Icebug Spirit OLX

Longdistance in Borgen, Allsta: Made 30s to the first control stopping to early and another 50-60s to the 7th. Made a really stupid mistake on the way to the 10th control, ran out to the first big trail, thought i was on the second one and keept on going... ran a few extra hundred meters and lost ~1.20min. Made yet another mistake on the next control dropping another ~2.45... OK STOP AND RESTART PLX! Ran solid to the finish except for two smal 20s mistakes on the 4th and 2nd last controls. Hit the wall towards the 20th control and could hardly keep my legs going. Think i lost atleast 2min to the finish in pure speed. Pretty happy with my performance on the difficult parts but it sucks to do the mistaks on the easy controls... Good course and the map was OK except for the area around #10 were the mapper had missed a big cliff ~100m SE of the control.

Friday May 22, 2009 #

Orienteering race (Course 12.4km) 1:27:29 [2] 14.0 km (6:15 / km)
shoes: Icebug Spirit OLX

Longdistance in Bunsta, Njurunda: Made a 1min mistake on the second control, stopped to early in the slop. Ran well on the long leg to the 4th control and had the fastest split. Made almost 2min on the control after the radio and another 30-40sec on the next. Made some other small mistakes in the end and lost another ~2.30min. Had a bad kick today dropping 3sec from the last control. Overall a pretty decent race with a few highlights. For the first time this year I felt like i could run really fast on some parts! 10th place, 6:59min behind.

Running warm up/down 42:10 [2] 6.0 km (7:02 / km)
shoes: Icebug Spirit OLX

Thursday May 21, 2009 #

Running 25:20 [1] 5.0 km (5:04 / km)
shoes: VJ Twister 2007

Warmup to the start + some extra

Orienteering (course 4.4km) 1:10:14 [1] 5.3 km (13:15 / km)
shoes: VJ Twister 2007

Shadowed Julia around a course on the first day of "Tour de Medelpad". Pretty cheesy and unimaginative name for a competition... Pretty good course but the map still sucks even though it have been remodified a billion times the last few years.

Running 28:37 [2] 6.0 km (4:46 / km)
shoes: Nike Air Span 5

Easy evening jog to get my legs going.

Wednesday May 20, 2009 #

Running long 1:21:30 [2] 17.0 km (4:48 / km)
shoes: Nike Air Span 5

Easy longrun with Anton. Felt a bit tired in the end.

Tuesday May 19, 2009 #

Running warm up/down 34:10 [1] 4.0 km (8:33 / km)
shoes: Nike Air Span 5

Running race 15:16 [5] 4.6 km (3:19 / km)
ahr:179 max:182 shoes: Adidas Adizero PR

First race on the track, 10000m: Had planed to keep a pace of 79s/lap which would result in a time of ~32:50. Felt terrible on the warmup. Started 3sek to fast on the first lap but then settled pace around 79. My left calf started to feel strange after ~3000m and i got heavy cramps just after 4600m... had to abort the race =( Were at the time 4sek behind the schedule and im not sure i could have done sub 33 today even without the cramp. Winning guy ran a impressive 31.59.

Monday May 18, 2009 #

Running long 1:06:10 [2] 15.2 km (4:21 / km)
ahr:144 shoes: Nike Air Span 5

Ran with Tom around norraberget and sticksjö. My legs felt a bit heavy.

Sunday May 17, 2009 #

Running long 1:53:20 [3] 24.7 km (4:35 / km)
shoes: Nike Air Span 5

Got out on the longrun just after the sprint finish in the giro. First 5-6km on trails and the rest on skiitracks. Felt good, twisted my acle a bit but not enough to impact on training. Finished the last 10km a bit faster ~4.10-20.

Saturday May 16, 2009 #

Running tempo 1:05:31 [4] 14.6 km (4:29 / km)
shoes: Nike Air Span 5

Had planed to do some 6x1k intervals on balders but the course was occupied with some eventthingie... Did a Mona's fartlek instead.

Note

Dinner in the afternoon so no time for a second run...

Friday May 15, 2009 #

Note
(rest day)

Full days rest from running.

Climbing 4:00:00 [0]

Trad-climbing. David took the lead and i followed. Made a nice hanging belay on the first pitch (out of 3).

Thursday May 14, 2009 #

Running 27:35 [2] 5.0 km (5:31 / km)
shoes: Nike Air Span 5

Easy morningrun on trails.

Running warm up/down 22:10 [2] 4.0 km (5:33 / km)
shoes: Nike Air Span 5

Running hills 29:30 [4] 3.6 km (8:12 / km)
shoes: Nike Air Span 5

10 x Short hills. Forgot the pulseband... Felt ok.

Wednesday May 13, 2009 #

Running long 1:30:51 [2] 18.6 km (4:53 / km)
shoes: Nike Air Span 5

Longrun with Tom. Felt good.

Climbing 2:30:00 [1]

Indoor climbing with david and olof.

Tuesday May 12, 2009 #

Running warm up/down 44:40 [2] 8.4 km (5:19 / km)
ahr:131 shoes: Saucony Static Racer

Running intervals 20:01 [5] 3.0 km (6:40 / km)
max:178 shoes: Saucony Static Racer

Interval session with Tom and Martin on Balders. A bit stif on the warmup but still ok. The aim was to run the following ladder in 3min(72s/lap) pace: 2x200, 2x400, 1x600, 2x400, 2x200, rec 200m jog. Felt ok throughout the whole session, first 400 was the worst but felt better and better. Kicked the last 100m on the last interval and the max speed is ok (considering i ran the last 100m in 13s).

Intervall Time HRmax
200m 0:36.3 159
200m 0:35.9 164
400m 1:11.7 173
400m 1.12.0 175
600m 1.48.1 178
400m 1:10.5 176
400m 1:11.7 176
200m 0:34.7 168
200m 0:30.9 173

Monday May 11, 2009 #

Running 45:54 [2] 8.3 km (5:32 / km)
ahr:137 max:152 shoes: Nike Air Span 5

Morningrun on trails. Felt pretty good.

Running long 1:14:30 [2] 15.9 km (4:41 / km)
ahr:141 max:157 shoes: Nike Air Span 5

Ran with Tom around södraberget in the afternoon. Felt good.

Climbing 2:00:00 [1]

Indoor climbing with David.

Sunday May 10, 2009 #

Running warm up/down 25:35 [2] 3.0 km (8:32 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 5.6km) 43:30 [5] 6.0 km (7:15 / km)
shoes: Icebug Spirit OLX

Elitserien middledistance: Felt even worse then yesterday on the warmup. Both technically and physically z quite bad race. Total mistakes: 4.10min. 15th place 4.28 behind and 2.16min behind the 5th place and a spot in E1...

Saturday May 9, 2009 #

Running warm up/down 37:20 [1] 5.0 km (7:28 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 14.2km) 1:36:04 [5] 17.0 km (5:39 / km)
shoes: Icebug Spirit OLX

Elitserien longdistance: Felt very slow and heavy on the warmup. Pretty good technical race but very weak physically. Took a bad routechoise to the 3rd control and lost ~2min and Ulf Troeng cought up with me, followed him to the 7th control but then had to let go... Made a smal mistake on 8th and couldn't keep a good pace toward the 10th and lost alot of time. Ran pretty good until the 18th and 19th control were i made ~1.30min. Total mistakes ~3min and another 3min lost on bad routechoises. 17th place 9.33min behind.

Friday May 8, 2009 #

Running 57:30 [2] 12.0 km (4:48 / km)
shoes: Nike Air Span 5

Easy run on skiitracks.

Thursday May 7, 2009 #

Running warm up/down 11:20 [1]
shoes: Nike Air Span 5

Orienteering tempo (course 4.5km) 26:30 [4] 4.5 km (5:53 / km)
ahr:172 max:185 shoes: VJ Twister 2007

One-man-relay, 5x900m loops: Technically good run with only a bad routechoise (~10s) and a smal mistake (~10-15s). Took it easy the first control then incresed to racepace for three laps then slowed down a bit on the last two. Felt pretty good but hopefully my legs will "recover" and be in shape for the longdistance on saturday.

Wednesday May 6, 2009 #

Orienteering (course 6.5km) 1:01:03 [3] 10.0 km (6:06 / km)
ahr:151 shoes: VJ Twister 2007

Finally im healty! Had a good flow technically except for a smal 15-20sec mistake. My bode felt pretty fresh considering 1.5 week of from training. Including 17min warmup.

Climbing 2:15:00 [1]