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Training Log Archive: JonasB

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Climbing	15	46:10:00
Running	25	22:13:43	146.51		235.78		1130
XCskiing	4	4:46:23	39.08	(7:20)	62.9	(4:33)
Strength	4	2:28:00
Orienteering	2	1:22:16	10.11	(8:08)	16.27	(5:03)	177
Total	45	77:00:22	195.7		314.95		1307
[1-5]	41	50:00:22

7:12

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Sunday Jan 31, 2010 #

Note
(injured) (rest day)

Think i strained calf on the intervals yesterday. Taking the day of to not make it worse...

Saturday Jan 30, 2010 #

10 AM

Running 52:39 [3] 6.0 km (8:47 / km)
ahr:137 shoes: Nike Air Span 6

Morning run in really deep snow. Measured the snow depth to 95cm at our backyard.

4 PM

Running warm up/down (treamill) 21:09 [2] 4.0 km (5:17 / km)
ahr:135 shoes: Nike Air Span 6

Running intervals (treadmill) 27:50 [5] 6.0 km (4:38 / km)
ahr:153 max:182 shoes: Saucony Static Racer

-23°C outside = troathkiller... Intervals on treadmill. 5 x 1k with increasing speed, rec 2min walk/jog. Since i havn't done any fast intervals for a long time i decided to start easy and check how the body reacted. Felt better and better when i found the correct stride length and posture. Almost died on the last rep but manage to keep pretty good form all the way.

Speed HRmax
3:29 172
3:29 170
3:17 174
3:17 172
3:00 182

Friday Jan 29, 2010 #

Note
(rest day)

Involuntary restday. Had planed to do both a morning and a afternoon run but the day started of bad with some problems when we were gonna print some things for class. Pretty much had to go straight down to school when i woke up. Got home from school at ~16.30 instead of 14.00. No time for training before the annual meeting at the climbing club.

Thursday Jan 28, 2010 #

Note
(rest day)

Got ~50cm of snow the last 24h. Feeling tired so taking a rest day.

Wednesday Jan 27, 2010 #

10 AM

XCskiing long (Classic) 1:14:44 [2] 14.0 km (5:20 / km)
ahr:139

Skiing with Tom from LV5. The the 14km loop from Södraberget runt. Almost 1dm of new snow in the track (on some parts you could hardly see the track). The "glide" sucked and visibility was poor due to heavy snowfall.

6 PM

Orienteering tempo 40:26 [4] 7.77 km (5:12 / km) +177m 4:40 / km
ahr:168 max:174 shoes: Icebug Spirit OLX

Night-O cup: Same tactic as last time i.e. staying in front the whole race. Me and Markus got away from the others pretty early. Didn't try anything until second last control were I picked up the pace a little and got a gap that I kept all the way to the finish. Third win in a row in pretty though conditions. -8°C and 30-40cm of new snow. Made two small mistakes otherwise good.

8 PM

Climbing 2:00:00 [1]

Indoor climbing with David and Per W.

Tuesday Jan 26, 2010 #

8 AM

Running (Water) 59:57 [2]

Water running with Tom. 25min warm up then a modified version of Monna's fartlek (2x1.5, 4x1, 2x1.5) followed by 15min warm down.

8 PM

Running long 1:11:12 [2] 15.2 km (4:41 / km) +200m 4:24 / km
ahr:146 shoes: Nike Air Span 6

Easy run with Markus around Norraberget. A bit stiff from yesterdays strength session.

Monday Jan 25, 2010 #

11 AM

Running warm up/down (treadmill) 38:10 [2] 8.5 km (4:29 / km)
ahr:141 shoes: Nike Air Span 6

Strength 35:00 [1]

-15°C when I woke up so I decided to do the weekly strength session at the gym.

Squats:
1x4x100kg
1x4x150kg
3x4x140kg

Heel raises:
2x6x100kg

Lunges:
2x20 with 20kg weight.

6 PM

Running warm up/down 38:23 [2] 6.1 km (6:18 / km)
shoes: Nike Air Span 6

+ ran a bit with Julia after i quit my session.

Running hills 12:22 [4] 2.55 km (4:51 / km)
max:175 shoes: Nike Air Span 6

Hills (~430m) with SOK at Haga. Were pretty dead before we started my were atleast gonna give it a try. Quit the session after 3 rep when i couldn't get my HR up and my legs stop responding to the rest. No flow at all...

Split HRmax
1:29 171
1:29 174
1:32 175

7 PM

Climbing 2:00:00 [1]

Indoor climbing + some really tough whole body workout. Really tired in all my muscles when i left.

Sunday Jan 24, 2010 #

1 PM

Running long 1:40:38 [3] 18.5 km (5:26 / km) +300m 5:02 / km
ahr:145 max:171 shoes: Nike Air Span 6

Longrun from Laggarberg. Ran ~5km in the forest/tracks to check out a icefall on Banberget. Ran via Laggarberg -> Gudmunsbyn -> Huli -> Granlo -> MIUN and home. Pretty hilly course. The height gained is a estimated value.

Saturday Jan 23, 2010 #

10 AM

Climbing 4:00:00 [0]

Ice climbing in Nedansjö. Pretty bad conditions and we left a bit earlier in order to check out a "new" icefall. 100m hight gain to get to the ice in pretty deep snow and rough terrain.

8 PM

Running warm up/down 26:10 [2] 5.2 km (5:02 / km)
ahr:134 shoes: Nike Air Span 6

Including some plyos.

Running tempo 10:31 [4] 3.0 km (3:30 / km)
ahr:164 max:175 shoes: Nike Air Span 6

3k tempo run. Bit to hilly "course" for a tempo run. Felt tired.

Friday Jan 22, 2010 #

12 PM

XCskiing (Classic) 1:03:48 [3] 16.3 km (3:55 / km)
ahr:144 max:166

LV5->NTO->Hotellslingan + 2.5km track and back down.

Thursday Jan 21, 2010 #

10 AM

Running long 1:02:10 [3] 13.2 km (4:43 / km) +90m 4:33 / km
ahr:149 max:168 shoes: Nike Air Span 6

Morning run on along Selångersån. Tracks a bit loose furthest away, made it hard to keep pace.

6 PM

Running 35:52 [3] 8.0 km (4:29 / km)
ahr:151 max:168 shoes: Nike Air Span 6

Eveningrun to midskogsbron and back home. Felt a bit tired. Did some strides the last k.

7 PM

Climbing 1:45:00 [1]

Indoor climbing + some core strength.

Wednesday Jan 20, 2010 #

4 PM

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Span 6

Strength 40:00 [1]

Strength session at the gym. Tried the new routine starting with doing the exercises with a stick and then:

Squats:
1x(4x100kg)
3x(4x150kg)

This was a lot heavier then I thought it would be. Had to dig deep on the last set.

7 PM

Climbing 2:30:00 [1]

Indoor climbing.

Tuesday Jan 19, 2010 #

10 AM

Running 42:49 [3] 7.6 km (5:38 / km) +170m 5:04 / km
ahr:143 max:167 shoes: Nike Air Span 6

When to a routine check at the dentist this morning. Morningrun up to Södraberget. 8:52 up to the top.

5 PM

Running 55:53 [3] 12.3 km (4:33 / km) +100m 4:22 / km
ahr:147 max:174 shoes: Nike Air Span 6

Ran a loop around town. Felt ok but got a bit hungry in the end ;)

Monday Jan 18, 2010 #

Climbing 2:30:00 [1]
shoes: Nike Air Span 6

Indoor climbing + some strength.

10 AM

Running 44:32 [3] 7.6 km (5:52 / km)
ahr:146 max:167 shoes: Nike Air Span 6

Morningrun up to Södraberget. ~9min to the top.

Sunday Jan 17, 2010 #

Running 34:50 [3] 8.0 km (4:21 / km)
shoes: Nike Air Span 6

Sleept 3h after dinner and got out running really late (~21). Felt like a bag of water...

10 AM

Climbing 5:00:00 [0]

Ice climbing in Liden.

Saturday Jan 16, 2010 #

10 AM

Climbing 6:00:00 [0]

Ice climbing in Liden. Awesome day!

6 PM

XCskiing long 1:12:51 [2] 16.3 km (4:28 / km)
ahr:134

Classic skiing with Tom. LV5 -> NTO -> Hotellet + 2.5km track and back down.

My arms were dead when i got home...

Friday Jan 15, 2010 #

6 PM

Running long 1:24:10 [2] 17.0 km (4:57 / km)
shoes: Nike Air Span 6

Longrun, felt good.

7 PM

Climbing 2:00:00 [1]

Indoor climbing.

Thursday Jan 14, 2010 #

2 PM

Note
(rest day)

Exam from 14:00-19:00. Very tired when i got home.

Wednesday Jan 13, 2010 #

6 PM

Running warm up/down 29:38 [2] 5.0 km (5:56 / km)
ahr:139 shoes: Icebug Spirit OLX

7 PM

Orienteering tempo 41:50 [5] 8.5 km (4:55 / km)
ahr:172 max:178 shoes: Icebug Spirit OLX

Night-O cup: Bit muscle soreness from yesterdays XC skiing. Plan was to take command right from the start and then stay in front the whole race. Got some small gaps a few times but never got enough distance to break away. Due to a lot of small micro route choices and a few small mistakes from me. Out kicked Olov pretty easy from the second last control. Got to work on my focus when running in front since I shouldn't make mistakes on a course like this. Kinda cold today with -15°C.

8 PM

Climbing 1:20:00 [1]

Indoor climbing with David and Peter.

Tuesday Jan 12, 2010 #

10 AM

Running warm up/down (Water) 40:00 [1]

Running tempo (Water) 20:00 [2]

Water running with Tom. Did Mona's fartlek.

7 PM

XCskiing long 1:15:00 [2] 16.3 km (4:36 / km)
ahr:136 max:172

Classic skiing with Tom. LV5 -> NTO -> Hotellslingan -> the 2.5km track and back down again. Were -9°C at LV5 and -3°C at ängen. Felt ok considering this is my second time skiing this winter.

Monday Jan 11, 2010 #

8 AM

Note

Wrote a exam this morning so no time for a morning run

6 PM

Running warm up/down 16:34 [2] 3.0 km (5:31 / km)
ahr:130 shoes: Nike Air Span 6

Running intervals (Deep snow) 15:39 [5] 3.0 km (5:13 / km)
ahr:166 max:182 shoes: Nike Air Span 6

Started with a 1200m fartlek (Jägar marsch) followed by 2min easy jog and finally some shorter intervals (~30/15). High focus on VO2max.

8 PM

Climbing 50:00 [1]

Indoor climbing after the board meeting

Sunday Jan 10, 2010 #

9 AM

Running 29:26 [2] 5.3 km (5:33 / km)
ahr:141 max:153 shoes: Nike Air Span 6

Morning run on snowy trails.

Saturday Jan 9, 2010 #

Running 46:47 [3] 7.0 km (6:41 / km) +120m 6:09 / km
ahr:140 max:159

Morning run in deep snow. Nice weather with -13°C and sun.

Running warm up/down 28:18 [2] 5.5 km (5:09 / km)
shoes: Nike Air Span 6

including some plyos.

Running tempo 10:50 [4] 3.03 km (3:35 / km)
ahr:170 max:182 shoes: Nike Air Span 6

Temporun. Felt ok but got a bit cold in my throat. -15°C and a light breeze.

Friday Jan 8, 2010 #

Strength 45:00 [1]

Got home pretty late but manage a strength session before bed.

Note
(rest day)

No time for running today.

Thursday Jan 7, 2010 #

Running warm up/down (Treadmill 2% incline) 45:00 [3] 10.0 km (4:30 / km)
shoes: Nike Air Span 6

Warm up 30min on treadmill. Started out @ 5/k for the first 5min then increased to 4.30/k. Did the last 5min@ 3.45/k. Felt good but sweating like a pig. 15min warm down @ 4.30/k.

Strength 28:00 [1]

4 sets of (half)squats (4rep / set). 100, 130, 150, 150kg. Felt ok but got tired on the last set.

Think im gonna try this next time: 1 set @ 100kg to get going and then 4 @ 150kg.

Wednesday Jan 6, 2010 #

Note
(rest day)

-24°C when I woke up and -28°C in the evening... To cold to run and the gym is closed.

Climbing 1:30:00 [1]

Indoor climbing + some strength.

Tuesday Jan 5, 2010 #

Running 40:11 [2] 7.0 km (5:44 / km)
ahr:135 max:153 shoes: Nike Air Span 6

Morning run on snowy trails. Nice weather but a bit cold with -19°C and a light breeze.

Running 1:04:01 [3] 12.2 km (5:15 / km) +150m 4:57 / km
ahr:156 max:168 shoes: Nike Air Span 6

Evening run with headlamp on snowy trails and ski tracks. Really cold with -23°C and wind.

Monday Jan 4, 2010 #

Running 36:54 [3] 8.0 km (4:37 / km)
ahr:148 max:158 shoes: Nike Air Span 6

Morning run on streets. Heavy snowfall, -9°C and pretty high winds. Could barely see when running against the wind.

Running warm up/down 20:35 [2] 4.0 km (5:09 / km)
shoes: Nike Air Span 6

Running intervals 13:58 [5] 2.0 km (6:59 / km)
shoes: Nike Air Span 6

Short intervals in deep snow. ~50s w 1.30m rec. Feels like I got the power but not the endurance. Completely died the last 20m of every rep. Forgot my pulse band.

Climbing 2:45:00 [1]

Indoor climbing + strength session.

Sunday Jan 3, 2010 #

Climbing 6:00:00 [0]

Ice climbing in Liden. Me and David tried out Trappstegsfallet which had awesome ice but alot of water pouring down the ice. Gloves were soaked after the first pitch and got water in my jacket when i followed the second pitch... Icicles on the helmet when we reached the top. Sun and -12°C.

Running 36:35 [3] 8.0 km (4:34 / km)
ahr:151 max:166 shoes: Nike Air Span 6

Loop around Södermalm with a bit higher pace. Felt good.

Saturday Jan 2, 2010 #

Climbing 6:00:00 [0]

Iceclimbing in Liden. I took the sharp end and Pär followed. David and Pete grouped up as well. Really nice day even though it was a bit cold in the end -14°C.

Friday Jan 1, 2010 #

Note
(rest day)

Very tired today. Slept ~4h.

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