Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Aug 31, 2010:

activity

time

miles

Running

9:19:44

63.16

(8:52)

101.64

(5:30)

Climbing

6:00:00

Orienteering

4:57:00

28.61

(10:23)

46.04

(6:27)

Total

20:16:44

91.76

147.68

[1-5]

16:46:44

4:08

0:00

» now

Monday Aug 30, 2010 #

7 AM

Running 36:47 [2] 7.2 km (5:07 / km)
ahr:148 shoes: Nike Air Span 6

Morning run on trails. Felt ok.

1 PM

Climbing 2:30:00 [3]

Indoor climbing at the club.

Sunday Aug 29, 2010 #

7 AM

Running 28:35 [2] 6.0 km (4:46 / km)
shoes: Nike Air Span 6

Morning run before going out to watch the finals. Very heavy rain and hail made it a unpleasant run.

Would have loved to run the finals course. 16.7km with the winning time on 1.48.15. To bad David lost the gold on a +1 min mistake just a few controls before the finish. Otherwise OK results for MOKs:

3) +00.33 David Andersson
6) +02.04 William Lind
8) +02.37 Erik Rost
23) 11.10 Martin Hammerberg
26) 12.26 Thomas Carlsson

Saturday Aug 28, 2010 #

10 AM

Running warm up/down 30:00 [1] 2.5 km (12:00 / km)
shoes: VJ Bold

Orienteering race (Course 10.180km) 1:18:28 [5] 11.6 km (6:46 / km)
ahr:171 max:186 shoes: VJ Bold

SM Long-distance qualification: The plan was to keep it safe and go hard where possible.

Made a very stupid 10s mistake on the first control.. not sure what i was doing. Control 2-4 OK. Good route choice but but bad execution on the longer leg to number 5. No power in the legs at all, even had to walk a few steps in the slope... Got a bit confused in the green area and lost some 30-40s relocating. Got a few meters to the left of the 6th control, thought i was on the right and lost another 30-40s. Another 35s on #7-8 due to bad direction. Got stuck in the green area on the way to #9 but got the flag ok. The green area was not correctly mapped on the way to the 11th, the forest opened up (but was still drawn as green), thought i must have run passed the control and turned back. Lost another 20-25s here. Got the good route choice on the longer leg towards #12 but ran a bit to straight down to the track and then changed the plan a bit when it looked really bad running on the old powerline clearing. Yet again no power to run fast... Two small stupid mistakes on #13 and 14 (30-35s). Had planed to take the righthand route choice but changed my mind and ran straight on. Not sure if it was better/worse but lost a lot of time since my legs were completely dead. Rest was ok but not perfect. Thought i would die when my shoelace got stuck in a branch and i fell handless headfirst down the small cliff on the home-stretch but miraculously i got away with a small scratch. +11.13 behind Rollen and +4.55 from going to final.

Total mistakes ~4min but ran very defensive and without flow. Would have done it to the finals with a clean race but the biggest disapointment was how bad shape im in. Still the same feeling as on Drakloppet 2 weeks ago, totally powerless when the going gets tough.

Splits: http://obasen.nu/winsplits/online/sv/dLoefault.asp...

Map: http://malungsok.se/kartor/show_map.php?user=jonas...

Friday Aug 27, 2010 #

Note
(rest day)

Monday Aug 23, 2010 #

Note
(injured)

Feeling ok today so ill do some running tomorrow if nothing changes.

Sunday Aug 22, 2010 #

Note
(injured)

Saturday Aug 21, 2010 #

Note
(injured)

11 AM

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

Orienteering race (course 9.1km) 1:09:38 [5] 10.3 km (6:46 / km)
ahr:176 max:185 shoes: VJ Bold

DM "longdistance" (Medelpad): Got really confused when i got in to the forest on the way to the first control. Were some heights not displayed on the map but were very apparent in the terrain. Ran out to the small trail to relocate, lost 15s due to this. Were very careful with direction towards the second to avoid a follow up mistake. Increased the pace towards the third. Got a bit insecure when passing trough the green-area just before the forth control, should have been more offensive here. Pushed pretty hard up the slope and got tired as expected but i didn't recover at all on the way down to #7. Caught Tobias and Tom (starting 3 and 6min a head of me). Died completely towards the 10th and got passed by Tom. Felt really strange and had a hard time following him even though the speed was slow. Made a stupid mistake on the way to the twelfth were i started reading the course backwards (15 to 14). Weren't that careful with the details until i passed the road where i noticed something was wrong. Lost some 2 min here. Got #15 and #16 good and caught Tom and Tobias again. Passed them directly to get in command picked #17 good. Think i died in the slope up to control 18... Had to walk, got lost in the green area, the map sucked and my shoelaces opened. Jogged back to the finish.

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

Friday Aug 20, 2010 #

Note
(injured)

Thursday Aug 19, 2010 #

Note
(injured)

Wednesday Aug 18, 2010 #

Note
(injured)

Tuesday Aug 17, 2010 #

Note
(injured)

Monday Aug 16, 2010 #

Note
(injured)

Sunday Aug 15, 2010 #

Note
(injured)

Saturday Aug 14, 2010 #

Note
(injured)

Friday Aug 13, 2010 #

Note
(injured)

Thursday Aug 12, 2010 #

Note
(injured)

Got this injury back that i had last year... overexertion in my calf-muscle.

Wednesday Aug 11, 2010 #

7 PM

Running warm up/down 33:10 [2] 5.0 km (6:38 / km)
shoes: Nike Air Span 6

Running race 44:30 [5] 12.0 km (3:43 / km)
ahr:172 max:180 shoes: Adidas adiStar Pro

Drakloppet: Felt terrible on the warm up so i started of really easy to avoid crashing later on. Pretty quickly formed two groups, Janne & Andreas in the lead and me plus two other guys made the chasing pack. Were able to keep good pace throughout the race and even managed to bump up the speed after 7k to drop one guy in the pack. Got a gap on the other runner by the ~10k mark after a short surge which i manage to keep all the way in to the finish.

Satisfied with the execution of the race but its very disappointing to see how much i lost from my long period of sickness. Not so proud over the time - even tough the course is far from flat - considering i was 1.51min (42.49) faster last year in +27°C heat.

km split(total)
1 3:29 (03:29)
2 3:30 (06:59)
3 3:40 (10:40)
4 3:46 (14:27)
5 3:51 (18:19)
6 3:48 (22:07)
7 3:52 (26:00)
8 3:57 (29:58)
9 3:38 (33:36)
10 3:40 (37:16)
11 3:41 (40:57)
12 3:32 (44:30)

Tuesday Aug 10, 2010 #

7 AM

Running 40:11 [2] 7.45 km (5:24 / km)
shoes: Nike Air Span 6

Morning run around the usual loop.

Monday Aug 9, 2010 #

6 PM

Running warm up/down 23:44 [2] 3.6 km (6:36 / km)
shoes: Nike Air Span 6

including 4 strides

Running intervals 15:22 [5] 2.2 km (6:59 / km)
max:177 shoes: Adidas Adizero PR

Intervals @ Baldershof. 6x600m rec 2.30min was the plan. Felt hammered on the the first interval and had to push hard on the second one as well. On the third it felt like im gonna die so i quit the session due to my body not recovering well from yesterday. Really disappointing that i cant train properly...

# split HRmax
1 1.51 173
2 1.48 177
3 1.49 177

Sunday Aug 8, 2010 #

12 PM

Running warm up/down 25:20 [1] 2.5 km (10:08 / km)
shoes: VJ Bold

Orienteering race (Course 12.8km) 1:35:10 [5] 14.95 km (6:22 / km)
ahr:165 max:175 shoes: VJ Bold

Medelpads ultralång champs: Got a bit to far to the left to the first control (~20s) and on the middle of the leg to the second control i lost direction in the green area but managed to repair quickly (not sure how much i lost here). Once again bad direction lead to change of route choice and strange mapping lead to a 15s mistake (~30s tot) on the 3rd. Ran as planed to the 4th but due to really bad map (a lot more details in the terrain then shown on the map) i couldn't get the details correct.. 3min mistake. Lost direction when passing the green area and got way more right then i expected, not sure how much i lost but atleast 1min. 20sec mistake on the 9th (who was place far to high up the small hollow). Had to deviate from my route choice to get some water (lost ~1min). OK from here to the finish. Won with ~5min but not thanks to technical perfection... made ~6 min of mistakes in total.

The terrain is really nice, to bad the map is sub-perfect. Sucks that the clubs in medelpad can't get a good map drawer.

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

Quickroute: http://malungsok.se/kartor/show_map.php?user=jonas...

Saturday Aug 7, 2010 #

Note
(rest day)

Spent the day climbing with Nordebo.

Friday Aug 6, 2010 #

7 AM

Running 38:08 [2] 7.45 km (5:07 / km)
ahr:143 shoes: Nike Air Span 6

Morning run around the usual loop.

5 PM

Climbing 3:30:00 [0]

Climbing with Johan in midskogs.

Thursday Aug 5, 2010 #

7 AM

Running 22:18 [2] 4.08 km (5:28 / km)
shoes: Nike Air Span 6

Morning run on trails around LV5.

8 PM

Running warm up/down 14:34 [2] 2.36 km (6:10 / km)
ahr:140 shoes: Adidas adiStar Pro

Running intervals 37:20 [4] 9.3 km (4:01 / km)
max:183 shoes: Adidas adiStar Pro

Long intervals around Sidsjön. 3 x 3km, rec 5min. Went as just as planed but had to push harder then expected to keep the pace on the last rep.

# Distance Split Pace HRavg(max)
1 3.06km 10:48 3.32/k 172(180)
2 3.07km 10:48 3.31/k 174(180)
3 3.08km 10:43 3.29/k 175(183)

Wednesday Aug 4, 2010 #

6 PM

Orienteering 38:46 [3] 5.12 km (7:34 / km)
ahr:159 max:173 shoes: VJ Bold

Middledistance course on Björkön. Ran well except for one control. Very bad map with half of the details not displayed.

Tuesday Aug 3, 2010 #

7 PM

Running warm up/down 27:50 [1] 4.0 km (6:58 / km)
ahr:127 shoes: Saucony Static Racer

Orienteering tempo (course 3.53km) 14:58 [5] 4.07 km (3:41 / km)
ahr:173 max:180 shoes: Saucony Static Racer

Test ran the NM-sprint course for next weekend. Technically a perfect run with no mistakes at all so it's gonna be interesting to see what time they will have at the competition.

Monday Aug 2, 2010 #

7 AM

Running 38:18 [2] 8.0 km (4:47 / km)
shoes: Nike Air Span 6

Easy morning run around the usual loop.

6 PM

Running long 1:13:37 [3] 14.0 km (5:16 / km)
ahr:156 max:171 shoes: VJ Bold

Longer run via sidsjön, fågelberget and södraberget. Felt ok.

Sunday Aug 1, 2010 #

Note
(injured) (rest day)

Gave my knee another day to recover.

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