Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
Orienteering	21	25:08:49	131.92	(11:26)	212.3	(7:06)
Running	21	11:38:30	58.16		93.6		550
Climbing	1	1:30:00
Total	33	38:17:19	190.08		305.9		550
[1-5]	32	36:47:19

3:25

0:00

» now

Saturday Jul 31, 2010 #

Note
(injured) (rest day)

Pretty tired from the 6th stage of O-ringen + my knee is still pretty swollen.

Friday Jul 30, 2010 #

8 AM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Bold

Orienteering race (course 12.1km) 1:18:40 [5] 12.5 km (6:18 / km)
shoes: VJ Bold

O-ringen stage 5 (long distance pursuit): Started as 31th runner 23s to the runner in from of me. Planed to catch him as fast as possible to get the advantage of running together. Just as planed I punched right behind him on the first control and from there on we ran together the whole course. Ran bad on control 3-5 (lost ~2min) but then OK to the 21th control were we made another 2min. Passed six runners finishing on 25th place, +5.46 from stage victory. Physically it felt terrible today and i got outkicked by my companion...

Never experienced such masses of water in the forest. Ran over a field with knee-deep water and tried to jump over something that was marked as a ditch but in reality was 5m wide and at least 1.5m deep stream.

Thursday Jul 29, 2010 #

9 AM

Running warm up/down 50:00 [1] 7.0 km (7:09 / km)
shoes: VJ Bold

Orienteering race (course 12km) 1:14:47 [5] 12.5 km (5:59 / km)
shoes: VJ Bold

O-ringen stage 4 (long distance): The plan for today was to open hard and see how far it would hold. Ran really well the first five controls and pushed very hard on the longer leg but didn't get along with the map the last 150m in to the control and made a 3.30min mistake... Pulled the handbrake for the following two controls to get back in to the zone. The next leg was a easy one just keeping compass, pass the marsh and the trail and punch. Put in the highest gear and went for it. Made a parallel error and lost almost 4min... Great... Ran ok for the next eleven legs (just two minor mistakes ~20s each) but got lost in the green area on the way to the 20th control and lost 40-50s. 36th place +10.12min behind with ~9min mistakes. Physically a lot better today but technically a real disaster...

http://obasen.nu/winsplits/online/sv/default.asp?p...

Wednesday Jul 28, 2010 #

Note
(rest day)

Restday. Went to the beach with Hammers, Elin V and Helene S.

Hopefully ill get in better shape from resting today...

Tuesday Jul 27, 2010 #

12 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Bold

Orienteering race (course 13.2km) 1:43:38 [5] 14.6 km (7:06 / km)
shoes: VJ Bold

O-ringen stage 3 (long distance): No power in my legs today at all... A lot of smaller mistakes that ruined the flow. Managed to speed up a bit in the end but made a 3min mistake on the 3rd last flag. 27th place 11.26min behind. This is not going well at all... Very far from the shape on last years competitions both physically and technically.

Monday Jul 26, 2010 #

11 AM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Bold

Orienteering race (course 4.9km) 38:32 [5] 5.5 km (7:00 / km)
shoes: VJ Bold

O-ringen stage 2 (middle distance): Another bad race... Way to many mistakes and when the technique worked it was way to slow. 49th place +6.12min behind with ~5.40-6.00min of mistakes.Not sure why I do all this mistakes considering how well it went in Sälen and that im quite comfortable in this type of terrain.

Sunday Jul 25, 2010 #

10 AM

Running warm up/down 40:00 [1] 4.0 km (10:00 / km)
shoes: VJ Bold

+11°C and heavy rainfall = f*cking freezing...

Orienteering race (course 12.51km) 1:29:37 [5] 13.5 km (6:38 / km)
shoes: VJ Bold

O-ringen stage 1 (Long distance): Bad race from start to finish. The planing and as well as the execution was very poor done. Some 12.01min behind the winner... Fell and manage to hit a sharp stone with my right knee and had to limp half way to the next control before i could handle the pain and continue running. 45/195 plac, +12.01min.

Saturday Jul 24, 2010 #

5 PM

Running 44:48 [2]
shoes: Nike Air Span 6

Easy jog with Hammers and Rollen.

Friday Jul 23, 2010 #

Note
(rest day)

Thursday Jul 22, 2010 #

Note
(rest day)

Day of to get in better shape.

6 PM

Running 17:20 [1] 3.1 km (5:35 / km)
ahr:130 shoes: Nike Air Span 6

Easy jog on trails.

7 PM

Climbing 1:30:00 [0]

Indoor climbing.

Wednesday Jul 21, 2010 #

Note
(rest day)

Restday to get in better shape.

Tuesday Jul 20, 2010 #

6 PM

Running 55:41 [2]
ahr:140 max:156 shoes: Nike Air Span 6

Easy run with Tom.

Monday Jul 19, 2010 #

7 AM

Note

Skipped the morning run today due to tired legs. Hopefully the tracksession this afternoon will go well.

6 PM

Running warm up/down 45:14 [2] 6.4 km (7:04 / km)
shoes: Nike Air Span 6

including 6 strides.

Running intervals 19:40 [5] 3.0 km (6:33 / km)
max:185 shoes: Adidas Adizero PR

4 x 600m @ 1.48 (3/km), rec 3min. Used long recovery in order to manage the speed (since i have hardly run any speed sessions since march). Went better then expected but my left calf got really stiff on the last rep.

# / Split(pace) / HRmax
1 1.47.2 (2.58) 176
2 1.46.9 (2.58) 177
3 1.44.8 (2.54) 183
4 1.43.9 (2.53) 185

Sunday Jul 18, 2010 #

Note
(rest day)

Felt really tired today so i took the day off.

Saturday Jul 17, 2010 #

10 AM

Running warm up/down 26:04 [2] 4.3 km (6:04 / km)
ahr:135 shoes: Icebug Spirit OLX

Orienteering tempo (course 5.4km) 42:22 [4] 6.0 km (7:04 / km)
ahr:158 max:175

Middle distance with Hammers @ borgen. Felt really slow on the warm up but felt better when I got in to the map reading. Got caught by Hammers by the 4th control where i had made a parallel error got to far left. Was able to relocate after ~30s standstill but didn't get the flag clean. Made a few smaller mistakes (10-20s). Pretty warm with some 26°C in the shade.

3 PM

Orienteering long (course 9.2km) 1:33:26 [3] 9.5 km (9:50 / km)
ahr:144 shoes: Icebug Spirit OLX

Control picking session (60 ctrls) with Hammers. Felt better now then earlier today.

Friday Jul 16, 2010 #

7 AM

Running 18:35 [2] 3.5 km (5:19 / km)
shoes: Nike Air Span 6

Easy short morning jog.

5 PM

Running 38:20 [2] 8.0 km (4:48 / km)
shoes: Nike Air Span 6

Easy run between work and Jessica's exam reception. Felt really tired today with some light pain in calfs.

Thursday Jul 15, 2010 #

6 PM

Running warm up/down 31:30 [1] 5.0 km (6:18 / km)
shoes: Nike Air Span 6

7 PM

Running race 13:51 [5] 4.0 km (3:28 / km)
shoes: Adidas adiStar Pro

My first road race of the year, Trogstaloppet (8km). Got cramps in my left calf after 4km and had to walk back. Not so surprising considering i've only done one speed session since the beginning of march. Mikael Lindberg won with a new course record (26.3X). Very tough course with some steepish slops in the beginning and in the end.

km Splits
1 3:13
2 3:37
3 3:19
4 3:40

Wednesday Jul 14, 2010 #

5 PM

Running warm up/down 14:30 [1] 2.0 km (7:15 / km)
shoes: VJ Bold

Orienteering tempo (course 4.5km) 35:12 [4] 5.2 km (6:46 / km)
ahr:147 max:173 shoes: VJ Bold

Ran the middle distance @ Dyket from Njurundas stage in the Tour the Medelpad. Keept the pace @ ~80-85% of full speed and didn't push hard downhill since im gonna run the competition tomorrow evening. Made some small mistakes (no single one more then 20s) and bad route choice on the longer leg (went straight on and got stuck in the really thick green area, think Hammers must have been ~1.30-2min faster here going left on the trail). With no mistakes and the same pace ~32.3X would be possible.

This map must have been drawn in early spring since all the light green areas are really dense and the white forest vary from 5-7min/km.

6 PM

Orienteering (course 5.6km) 37:45 [3] 6.0 km (6:18 / km)
ahr:150 shoes: VJ Bold

MOF-training @ Forsa directly after the middle distance. Strange micro-O training with some 1:3000 map parts between the longer legs. Didn't get good flow with all the map folding.

Tuesday Jul 13, 2010 #

6 PM

Orienteering intervals 1:18:15 [5] 8.0 km (9:47 / km)
ahr:147 max:184 shoes: VJ Bold

O-Intervals with Hammers @ Norraberget. Ran the first two as warm up followed by 6 intervals in as fast pace as the terrain and map allowed. Technically ok considering how bad the map and the copy of a printed map I got =) Pretty warm with some +25°C.

# Time HRmax
1 06:59 173
2 06:39 174
3 04:58 174
4 05:46 171
5 04:25 180
6 05:39 184

Monday Jul 12, 2010 #

Note
(rest day)

Sunday Jul 11, 2010 #

9 AM

Running long 1:43:09 [3] 15.3 km (6:45 / km) +550m 5:43 / km
ahr:141 max:161 shoes: Nike Air Span 6

Longrun up and around hemfjället with Thomas. Felt good.

Saturday Jul 10, 2010 #

2 PM

Running warm up/down 8:24 [2] 1.8 km (4:40 / km)
shoes: VJ Bold

Orienteering 44:05 [3] 6.0 km (7:21 / km)
ahr:155 max:171 shoes: VJ Bold

Middledistance course with Thomas and Jimmy. Technically difficult map. Made a very good run with ~20-30s mistakes in total (no mistake larger then 7-8s). Felt pleased to finish of with a good run here in Sälen with only 2 weeks to O-ringen.

Friday Jul 9, 2010 #

Note
(rest day)

2 PM

Orienteering 45:12 [2] 6.0 km (7:32 / km)
shoes: VJ Bold

Fetched some controls for the competitions.

Thursday Jul 8, 2010 #

9 AM

Orienteering tempo 1:08:20 [4] 9.6 km (7:07 / km)
shoes: VJ Bold

Shadowed Oskar Ljungkvist and Amanda Eklund around two middle distance courses. Felt alot better today.

3 PM

Running warm up/down 14:20 [1] 2.0 km (7:10 / km)
shoes: VJ Bold

Orienteering tempo 29:53 [5] 5.0 km (5:59 / km)
shoes: VJ Bold

Relay practice. Lost alot of time on Thierry on the short course but closer on the long one. We finished 3rd after a though last leg were i passed a few teams.

Leg1: 12:19 (2.2km)
Leg2: 16:34 (2.5km, 150m height gained)

Wednesday Jul 7, 2010 #

9 AM

Orienteering long 2:37:00 [2] 19.7 km (7:58 / km)
ahr:131 max:160 shoes: VJ Bold

Longdistance o-course.

Tuesday Jul 6, 2010 #

9 AM

Orienteering long 1:25:44 [3] 14.0 km (6:07 / km)
ahr:139 max:157 shoes: Icebug Spirit OLX

Followed Oskar Ljungkvist around Thierrys course.

Monday Jul 5, 2010 #

9 AM

Orienteering 1:02:11 [3] 8.0 km (7:46 / km)
ahr:139 max:164 shoes: Nike Air Span 6

Followed some runners around the tennis-O course.

3 PM

Orienteering long 2:23:39 [4] 22.0 km (6:32 / km)
ahr:144 max:169 shoes: VJ Bold

Followed Amanda Eklund and then Oskar Ljungkvist. Felt ok but got a bit tired in the end.

Sunday Jul 4, 2010 #

Note
(rest day)

Really tired today. Went up to the competition area 06.45.

7 PM

Running 34:40 [1] 6.8 km (5:06 / km)
ahr:126 shoes: Nike Air Span 6

Easy jog with Hammers.

Saturday Jul 3, 2010 #

Note
(rest day)

7 PM

Running 17:36 [2] 3.4 km (5:11 / km)
shoes: Nike Air Span 6

Easy run with Thomas.

Friday Jul 2, 2010 #

9 AM

Orienteering 59:13 [4] 8.0 km (7:24 / km)
ahr:137 max:169 shoes: VJ Bold

M21E middle distance course. Missed the 3rd control alot...

Thursday Jul 1, 2010 #

9 AM

Running warm up/down 14:48 [1] 2.0 km (7:24 / km)
ahr:125 shoes: VJ Bold

Orienteering intervals 48:10 [5] 6.5 km (7:25 / km)
max:178 shoes: VJ Bold

4 orienteering intervals with Thomas, Jimmy Birk, Böttsin, Johan, Stefan and Gustav. Really tired when i started the session and I couldn't challenge Thomas at all. No good day for me with a few mistakes.

4 PM

Orienteering long 1:33:08 [3] 14.2 km (6:34 / km)
ahr:148 shoes: VJ Bold

Ran Thierrys course with Thomas in Hemfjällstangen. Really technical course with a long corridor then some other relocation and control picking practice. Made a 1min mistake on the 4th control otherwise good.

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