Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Oct 31, 2009:

activity

time

miles

Running

24:36:23

175.1

(8:26)

281.8

(5:14)

360

Climbing

13:25:00

Orienteering

6:04:37

35.15

(10:22)

56.57

(6:27)

Cycling

1:01:19

Total

45:07:19

210.25

338.37

360

[1-5]

39:07:19

6:48

0:00

» now

Saturday Oct 31, 2009 #

Running warm up/down 45:00 [2] 8.8 km (5:07 / km)
shoes: Nike Air Span 6

including 2 strides.

Running tempo 9:38 [5] 3.0 km (3:13 / km)
ahr:176 max:186 shoes: Adidas Adizero PR

3000m temporun with Tom. Misscalculated the splits for the first k with 10s... and thought we were on right pace until we hit the mark. Felt terrible running but recovered fast afterwards. Havn't done any speedwork since august so this was kind of expected.

Split HRmax (avg)
3:16 177 (166)
3:11 183 (179)
3:11 186 (184)

Atleast i got my pulse up.

Running 29:01 [3] 6.4 km (4:32 / km)
ahr:142 shoes: Nike Air Span 6

Eveningrun along trails with my headlamp. Felt good.

Friday Oct 30, 2009 #

Running 38:50 [2] 7.8 km (4:59 / km)
ahr:145 shoes: Nike Air Span 6

Ran the usual loop with Tom.

Cycling 1:01:19 [3]
ahr:142

Spinning with Tom (and some ppl from SOK). Can't get my pulse... Gonna be interesting running the 3000m tomorrow.

C • 3000m i morgon? När? 4

Thursday Oct 29, 2009 #

Note
(rest day)

Felt destroyed when i got home from school today.... 7.30 - 17.30. Sleept 3h on the couch. Exam tomorrow.

Wednesday Oct 28, 2009 #

Note
(rest day)

In school from 08.00 - 23.30 programming on our project... 15min lunch and dinner + 5min walk. No time for traning today.

Tuesday Oct 27, 2009 #

Note
(rest day)

Felt very tired today so i decided to take the restday today.

Monday Oct 26, 2009 #

Running long 56:11 [3] 12.1 km (4:39 / km)
ahr:147 shoes: Nike Air Span 6

Running with Tom. Bit shorter loop then normal. Felt ok.

Sunday Oct 25, 2009 #

Running warm up/down 37:50 [1] 4.0 km (9:28 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 9.3km) 1:06:16 [5] 10.0 km (6:38 / km)
shoes: Icebug Spirit OLX

Smålandskavlen, 4th leg: ~25sec on the second control, got a bit to far left. 1min on the 4th and 20sec on 5th. 30sec on 17th.

Saturday Oct 24, 2009 #

Running 33:10 [1] 6.0 km (5:32 / km)
shoes: Nike Air Span 6

Easy jog with Hammers and Wille.

Friday Oct 23, 2009 #

Running warm up/down 47:39 [1] 5.0 km (9:32 / km)

Orienteering race (course 12.5km) 1:29:26 [5] 14.0 km (6:23 / km)
shoes: Icebug Spirit OLX

SM-Night: Lost direction just before the first control and lost ~40sec. Somehow got really bad direction out from the control and ran really stupid down the the trail. Lost ~1.30min but got the flag pretty good. Made a stupid mistake on 3rd control (the map was very strange here...) and Wille caught up with me (lost ~2min). Thought the course were gonna split up and didn't rely on having he same control. Ran really good until the 8th control were I got bad direction in to the green area and made ~2min. Perfect start on the race... ~6.40min lost... Made some other smaller mistakes on the rest, with total mistakes ~9min. +13min behind Peter Öberg and a 27th place. Wille missed the 3rd place by 11s.

Thursday Oct 22, 2009 #

Note
(rest day)

Wednesday Oct 21, 2009 #

Running 38:40 [2] 7.8 km (4:57 / km)
shoes: Nike Air Span 6

Easy morningrun.

Tuesday Oct 20, 2009 #

Running long 1:07:13 [3] 14.1 km (4:46 / km)
shoes: Nike Air Span 6

Easy run.

Monday Oct 19, 2009 #

Running intervals 1:07:13 [5] 10.0 km (6:43 / km)
shoes: Nike Air Span 6

Intervals with SOK. Felt heavy. Ran a bit to fast on the 3-4 reps.

Sunday Oct 18, 2009 #

Orienteering long 2:13:30 [3] 19.6 km (6:49 / km)
ahr:146 shoes: VJ Twister 2007

Long run with 4 short technical courses. Felt good. +4°C, slippery and pretty wet.

Saturday Oct 17, 2009 #

Running warm up/down 33:04 [2] 5.0 km (6:37 / km)
ahr:125 shoes: Nike Air Span 6

Running hills 33:27 [5] 4.4 km (7:36 / km)
max:179 shoes: Nike Air Span 6

Long hills up Sidsjöbacken under the lift with Elin and Johan. 4 x 550m / 105m gained, rec jog down. Felt ok but still don't recover good between repeats. Felt my asthma on the last 100m of the 3rd repeat and pretty much the whole last one.

Split HRmax
3:25 176
3:37 179
3:44 179
3:58 179

Running 38:56 [3] 8.4 km (4:38 / km)
ahr:143 shoes: Nike Air Span 6

Evening run on ski tracks. Felt good.

Friday Oct 16, 2009 #

Running 59:04 [3] 12.2 km (4:50 / km)
ahr:144 max:158 shoes: Nike Air Span 6

Medium run with headlamp on trails. Felt ok.

Thursday Oct 15, 2009 #

Running 26:37 [3] 5.7 km (4:40 / km)
shoes: Nike Air Span 6

Eveningrun with one faster lap around Sidsjön a bit below my lactic threshold (12.01 = 3.52/k). Felt OK so hopefully i can restart my training tomorrow.

Wednesday Oct 14, 2009 #

Note
(sick)

Felt a bit strange this morning but got better in the evening.

Climbing 1:00:00 [0]

Indoor climbing.

Tuesday Oct 13, 2009 #

Note
(sick)

Felt a bit strange today so took the day of from running.

Monday Oct 12, 2009 #

Running 1:07:19 [3] 14.7 km (4:35 / km)
ahr:147 shoes: Nike Air Span 6

Eveningrun with Tom.

Climbing 1:30:00 [1]

Indoor climbing.

Sunday Oct 11, 2009 #

Running warm up/down 36:00 [1] 4.0 km (9:00 / km)
shoes: Icebug Spirit OLX

Orienteering race (course 6.5km) 39:28 [5] 6.5 km (6:04 / km)
shoes: Icebug Spirit OLX

Elitserien final: Got the first flag good, didn't get the marsh 30m before the second control and had to stop and read the map for a long time before i convinced myself that i were on the right track (lost ~10s). Lost another 25s on bad routechoise and execution on the 3rd. Caught up with Patrik Karlsson who started 2min ahead of me by the 7th control. We ran a bit different towards the 8th and i got a bit to much to the right and lost ~20s and Patriks back. Made a big mistake on #11, ~50s, must have gotten a bad direction from the attackpoint. Lost another ~10-15s in total on 14/15th control. Made a stupid mistake on the second last control, misread the definition and were standing on top of the right height but didn't see the flag... (~40s). If i had run with Patrik i would have finished on 13th place instead of 33rd... Total mistakes ~2.35min. 5.43min behind Oleksandr Kratov.

Saturday Oct 10, 2009 #

Running warm up/down 1:10:00 [1] 8.0 km (8:45 / km)
shoes: Icebug Spirit OLX

30min warmup and 40min warmdown with Hammers.

Orienteering race (course 6.47km) 35:57 [5] 6.47 km (5:33 / km)
shoes: Icebug Spirit OLX

25-manna 5th leg: Made a smal mistake on the first control ~25-30s, 10s on # 8, bad routechoise to 9th aswell as #12. With a clean race ~1.20-30min faster. We passed 47 teams and gained 1min on the leading team Kalevan Rasti. Finished as 44th team.