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Training Log Archive: JonasB

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Climbing4 15:00:00
  Running13 7:36:06 50.36(9:03) 81.05(5:38)
  Orienteering1 49:06 5.59(8:47) 9.0(5:27)
  XCskiing1 37:31 5.59(6:43) 9.0(4:10)
  Strength1 25:00
  Total16 24:27:43 61.55 99.05
  [1-5]14 13:27:43

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Thursday Dec 31, 2009 #

Running 19:23 [2] 3.85 km (5:02 / km)
shoes: Nike Air Span 6

Easy morningrun before travelling to Stöde.

Wednesday Dec 30, 2009 #

Running warm up/down 13:20 [1] 2.0 km (6:40 / km)
shoes: Icebug Spirit OLX

Orienteering tempo (course 7.2km) 49:06 [5] 9.0 km (5:27 / km)
ahr:174 max:180 shoes: Icebug Spirit OLX

Night-O cup: Started out good by forgetting my headlamp, compass and asthma spray, but luckily I was able to borrow a headlamp... Since this was my first hard session for nearly 6 weeks I had planed to keep a even pace and try to not be disturbed by the others. Got a small gap on a longer leg to the 4th control, but made a mistake on the next control due to not being able to keep the direction. Got a small gap again towards the 6th control and this time I didn't let the others back in the game. Made two small 10s mistakes on the 10th and 11th control otherwise good. Finished first.

Tuesday Dec 29, 2009 #

Running warm up/down (Treadmill 2% incline) 37:05 [2] 9.0 km (4:07 / km)
shoes: Nike Air Span 6

Felt pretty good.

Strength 25:00 [1]

Did some sit-ups and back exercises and finished of with squats. Did one set on each weight level, with each set containing 4 reps. Started with 80kg to get the right technique then increased as follows: 80,100,120,130,140,150kg.

Dunno what happen but 150kg felt "easy"...

Note

Woke up to -25°C so I skipped the morning run.

Monday Dec 28, 2009 #

Running 38:43 [2] 8.0 km (4:50 / km)
shoes: Nike Air Span 6

Morningrun around the classic route Medskogsbron and back home. Felt better the last 4km.

My shape is really really bad atm. Every step feels heavy.

Running long 58:39 [2] 11.5 km (5:06 / km)
ahr:139 shoes: Nike Air Span 6

Longer run on streets.

Climbing 2:00:00 [1]

Indoor climbing + some strength exercises afterwards.

Sunday Dec 27, 2009 #

Running long 57:05 [3] 11.0 km (5:11 / km)
ahr:158 max:177 shoes: Nike Air Span 6

Longer run in really deep snow. We have ~70cm atm.

Gonna start running doubles tomorrow.

Saturday Dec 26, 2009 #

Climbing 6:00:00 [0]

Iceclimbing in Nedansjö.

Friday Dec 25, 2009 #

XCskiing 37:31 [2] 9.0 km (4:10 / km)
ahr:120 max:172

First ski session this winter. Took it gently in the beginning to get the technique right. Finished of with a fast lap around the 2.5km track.

Thursday Dec 24, 2009 #

Running 40:16 [1] 5.0 km (8:03 / km)
shoes: Nike Air Span 6

Easy run with Julia in deep snow.

Wednesday Dec 23, 2009 #

Running 51:02 [2] 8.0 km (6:23 / km)
ahr:148 max:167 shoes: Nike Air Span 6

Ran a loop along "trails" with knee deep snow.

Tuesday Dec 22, 2009 #

Running 22:31 [2] 3.7 km (6:05 / km)
shoes: Nike Air Span 6

Really cold, -21°C.

Monday Dec 21, 2009 #

Running 19:50 [3] 3.7 km (5:22 / km)
shoes: Nike Air Span 6

Running in deep snow. ~50cm of snow on the trails now. Felt ok.

Sunday Dec 20, 2009 #

Note
(sick)

Running 39:20 [1] 4.3 km (9:09 / km)
shoes: Nike Air Span 6

Very easy jogg.

Saturday Dec 19, 2009 #

Climbing 5:00:00 [0]

Iceclimbing premiere. Pretty thin ice but climbable. Pretty cold, -22°C when we got there. Me, David, Pär, Peter and Linda.

Note
(sick)

Friday Dec 18, 2009 #

Note
(sick)

When to the doctor today and took some blood tests. No infection atleast but might be some virus... Gonna start running easy on sunday.

Thursday Dec 17, 2009 #

Note
(sick)

Going to the doctor tomorrow to check it out.

Wednesday Dec 16, 2009 #

Note
(sick)

Tuesday Dec 15, 2009 #

Note
(sick)

Monday Dec 14, 2009 #

Running 18:45 [1] 3.3 km (5:41 / km)
shoes: Nike Air Span 6

Easy jogg.

Climbing 2:00:00 [1]

Indoor climbing. Finished of with some strength exercises.

Sunday Dec 13, 2009 #

Note
(rest day)

Not 100% but feels ok today. Gonna run a bit tomorrow.

Saturday Dec 12, 2009 #

Note
(rest day)

Friday Dec 11, 2009 #

Note
(sick)

Feeling better again.

Thursday Dec 10, 2009 #

Note
(sick)

Wednesday Dec 9, 2009 #

Note
(sick)

Tuesday Dec 8, 2009 #

Note
(sick)

.......................................

Monday Dec 7, 2009 #

Running 20:05 [1] 3.7 km (5:26 / km)
shoes: Nike Air Span 6

Easy jog.

Sunday Dec 6, 2009 #

Note
(rest day)

Running 20:02 [2] 4.0 km (5:01 / km)
shoes: Nike Air Span 6

Easy run.

Saturday Dec 5, 2009 #

Note
(sick)

Friday Dec 4, 2009 #

Note
(sick)

Thursday Dec 3, 2009 #

Note
(sick)

Feeling better today but not good enough to follow the guys down to Finspång.

Wednesday Dec 2, 2009 #

Note
(sick)

Tuesday Dec 1, 2009 #

Note
(sick)

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