Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
Orienteering	21	17:57:46	111.73	(9:39)	179.82	(6:00)	290
Running	18	9:40:54	47.87	(12:08)	77.04	(7:32)
Climbing	1	2:00:00
Total	25	29:38:40	159.6		256.86		290

3:09

0:00

» now

Thursday Mar 31, 2011 #

7 PM

Running 39:01 [3] 7.95 km (4:54 / km)
ahr:150 max:171 shoes: Nike LunarSwift (pair #1)

Felt better today so I went for a run. Included two faster 3min intervalls @ 3.40/k.

Tuesday Mar 29, 2011 #

Note
(sick) (rest day)

A bit snotty and a sore throat.

Monday Mar 28, 2011 #

4 PM

Running 57:33 [3] 12.1 km (4:45 / km)
ahr:155 max:165 shoes: Nike LunarSwift (pair #1)

Ran with Anton on icy roads but tried to avoid the ice at all costs. Felt ok but a bit tired in my legs from yesterday.

Sunday Mar 27, 2011 #

9 AM

Running warm up/down 40:25 [2] 4.2 km (9:37 / km)
shoes: VJ Bold

Orienteering race (Course 8.5km) 52:16 [5] 10.1 km (5:10 / km)
max:180 shoes: VJ Bold

Måsenstafetten, first leg: We had two even teams with me running the first leg in the second team.

Malungs OK 1
1) Johan Lindberg
2) Roman Bondarenko
3) Martin Hederskog
4) Stefan Jonsson

Malungs OK 2
1) Jonas Bäckström
2) David Andersson
3) Vladimir Tregubov
4) Markus Hederskog

The orders for both me and Johan was to settle in the leading pack (somewhere between 2-10th place) and not do any offensive moves until 2/3rds in on the course. Started in the 5th (#28) line but manage to pass almost everyone and punched as second runner on the first control. The second control was really long without a given route choice so I went pretty much straight on. The field got very spread out but got Björn Widén with me + a trail of runners behind us. Powered on and just when we could see the control two other packs came from both right and left. Tried to pass a lot of teams towards the next control to get back in front but it was very though running in the snow on the side of the "trail". Could now see the leading runners when we passed an open area but my thighs stiffen up pretty bad and had to settle in with the pace of the rest. Ran very solid but had the longer forking on a control and lost contact with the group. Ran in front of the second group trying to gain ground but had no power left. Made a small mistake (~30s) when I misread which control I was heading towards. Used all my spare power on the longer leg towards the second last control and was able to connect and pass almost all runners in the second group (They ran a bit stupid on this leg and lost some time (~25) but all I had in mind was to connect with them again). Managed to grasp the last few ounces of power and outkick the others and give David a small gap at the changeover. Passed as #30 +3.13 behind Sigge Lundedal and +2.05 behind the main pack. Apparently the - by far - fastest route choice to the second control was far left and was over 1 min faster (That was why we had so many runners in front of us even though we made few mistakes)

We finished at a 22nd place and the first team crossed the line as #13, a few min ahead of Leksand! (Malung/ Leksand, 1 - 0).

Results: http://www.okmasen.se/mstaf11_resl_namn.pdf
Splits: http://obasen.nu/winsplits/online/sv/default.asp?p...
Map:

Saturday Mar 26, 2011 #

11 AM

Running warm up/down 14:10 [2] 2.1 km (6:45 / km)
shoes: VJ Bold

Orienteering 1:01:14 [3] 8.11 km (7:33 / km)
ahr:154 max:171 shoes: VJ Bold

Easy pace around Ö9. Got a bit to far to the left on the way to the first control (~20s). Couldn't translate the map in to the terrain and got lost halfway to #2 (1min). Ran pretty solid until #13 were I once more couldn't match the map and the terrain, passed the control ~5m to the left - didn't see it and ran another 40m before I turned back (~20-30s). Ran solid from here to the finish.

Splits: http://obasen.nu/winsplits/online/sv/default.asp?p...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...

5 PM

Orienteering 1:00:59 [2] 7.1 km (8:35 / km)
ahr:131 max:162 shoes: VJ Bold

Ran 2/3s of the Ö7 course from the comp + some extra.

Friday Mar 25, 2011 #

8 AM

Note

Appointment with my naprapath today to check what is wrong. As expected, my hip was locked and couldn't move correctly. Hopefully im back in the game now...

Traveling to Nyköping today for a short 10mila training camp inc. Måsenstafetten.

7 PM

Running warm up/down 38:24 [2] 4.1 km (9:22 / km)
shoes: VJ Bold

Orienteering race (Course 7.3km) 45:59 [5] 8.44 km (5:27 / km)
ahr:176 max:183 shoes: VJ Bold

Due to to much snow in the terrain the organizers decided to change to masstart. Got a good start but lost contact with the leading group out from the 4th control due to a bad route choice. The leading pack ran to far to the right and made a serious mistake and we were now in the lead. Took a "bad" route choice towards the 7th control and lost some time here on the chasing group. Ran solid to #11 but got bad direction out from the control and followed the others instead of taking the obvious left-hand route choice, practically gave away the victory...

Felt a bit stiff in the hip but it got better when the muscles got warm.

Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Splits(a bit fucked up): http://obasen.nu/winsplits/online/sv/default.asp?p...

Thursday Mar 24, 2011 #

Note
(injured)

Wednesday Mar 23, 2011 #

Note
(injured)

Tuesday Mar 22, 2011 #

Note
(injured)

Monday Mar 21, 2011 #

Note
(injured)

Called my naprapath today to book an appointment but he only have a time on friday... Won't be much training this week either.

Sunday Mar 20, 2011 #

Note
(injured)

Saturday Mar 19, 2011 #

Note
(injured) (rest day)

Appening 2011

Friday Mar 18, 2011 #

Note
(injured) (rest day)

24h programming competition, Appening 2011 (http://www.miun.se/appening)

Thursday Mar 17, 2011 #

Note
(injured) (rest day)

Still feel a bit pain.

Wednesday Mar 16, 2011 #

Note
(injured) (rest day)

Must have strained my thigh yesterday. Nothing serious though.

Tuesday Mar 15, 2011 #

10 AM

Running 28:03 [3] 5.9 km (4:45 / km)
ahr:139 max:152 shoes: Nike LunarSwift (pair #1)

Easy morningrun.

6 PM

Running warm up/down 52:40 [2] 6.07 km (8:41 / km)
ahr:134 shoes: VJ Bold

including some plyos.

Orienteering tempo 38:25 [5] 9.19 km (4:11 / km)
ahr:173 max:179 shoes: VJ Bold

Nightcup: Ran in front from start to finish. Hard to see the flag-placements in the street crossings, felt like I lost 5s on the pursuers on every control. Lost some 45-50s on #6 due to the flag being misplaced + the map was incorrect. Had a hard time deciding route choice to #7 but only lost a few sec on fastest split so it was OK. Took a safe route choice to the last control (far right) since I had a quite a lead (lost some 30s here).

Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Splits: http://obasen.nu/winsplits/online/sv/default.asp?p...

Monday Mar 14, 2011 #

Note
(rest day)

Really tired today so i'm taking the day off.

6 PM

Climbing 2:00:00 [1]

Indoor bouldering @ Grönborgs.

Sunday Mar 13, 2011 #

Note
(rest day)

18h travel-day back to Sweden after a very nice training camp in Portugal.

I managed to do the following:

Total sessions: 16
Total time: 18:49.41
Total km: 171.49
Total controls: 400+

Would definitely recommend Castelo de Vide if you want technical orienteering with good maps!

Saturday Mar 12, 2011 #

12 PM

Running warm up/down 35:10 [2] 4.1 km (8:35 / km)
shoes: VJ Bold

Orienteering race (course 7.2km) 37:28 [5] 7.91 km (4:44 / km) +290m 4:00 / km
ahr:168 max:179 shoes: VJ Bold

2nd Internacional Meeting Arraiolos 2011: By far the fastest course I've ever run. On the first part of the course it was possible to run sub 3.30/k on some parts in the forest. Got a bit to high on the first control and a bit to the left on the way to the second. Sucks to miss ~45s on the "easy" part of the course... Missed another 1.15min on #9 followed by 15s mistake on #10. The loop after the spectator-control was terrible with a lot of small mistakes (10-15s). After checking #17 after the race, we are pretty sure that it is misplaced/wrongly mapped. The flag is placed behind the two rocks 20m southeast of the center.

Technically bad throughout the whole race. Mostly due to overall tiredness and inability to focus. 43ed place, +6.00 behind the sprint world champion. With a good race low 33 would have been possible with todays shape.

Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Splits (HE): http://www.gafanhori.pt/meeting11/images/stories/r...

Friday Mar 11, 2011 #

10 AM

Orienteering 51:37 [3] 6.97 km (7:24 / km)
ahr:131 max:154 shoes: VJ Bold

Middledistance training ~30km north of Evora. Really bad map. Lost interest due to inability to control the passages through the green areas.

4 PM

Orienteering tempo 53:30 [4] 10.41 km (5:08 / km)
shoes: VJ Bold

One-man-relay against David Andersson. Both keept it around 80-85% of maximum effort in order to be "fresh" for tomorrows comp. Technically very good with just one 15s mistakes the first 7km. Passed trough the nest control with ~30s lead ahead of David and since the line-of-sight was ~200-500m I was quite afraid to make a mistake. Made another small 10s mistake one the second last control and David caught up but manage to get the last control a few seconds ahead of him. Quite strange mapping but good fun anyway. Forgot my GPS-watch.

Map (with Davids GPS-route): http://kartparm.malungsok.se/show_map.php?user=dav...

Thursday Mar 10, 2011 #

10 AM

Orienteering intervals 1:05:02 [5] 8.65 km (7:31 / km)
ahr:142 max:177 shoes: VJ Bold

OL-intervaller med William Lind och David Andersson inkl uppvärmning. Lyckades knipa en seger mer än de andra efter ett hårt sistavarv.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

3 PM

Running warm up/down 14:20 [2] 1.7 km (8:26 / km)
ahr:129 shoes: VJ Bold

Orienteering 39:43 [3] 6.63 km (5:59 / km)
ahr:148 max:162 shoes: VJ Bold

Easy rerun of the Men Super-Elite middledistance course from yesterday. Thierry is a monster for sure... Crazy time in this terrain...

Map (without routechoice): http://gd4caminhos.com/eventos/pom2011/files/3D_MS...

Wednesday Mar 9, 2011 #

Note
(rest day)

A well earned rest day! Good feeling but the pulse indicates fatigue.

Good series of training with 13:45h and 125km orienteering the last 5 days.

Tuesday Mar 8, 2011 #

11 AM

Running warm up/down 33:20 [2] 4.19 km (7:57 / km)
shoes: VJ Bold

Orienteering race (Course 15.1km) 1:21:41 [5] 16.32 km (5:00 / km)
ahr:161 max:172 shoes: VJ Bold

Portugal O-meeting day 4:

Karta:

4 PM

Orienteering 44:13 [1] 4.67 km (9:28 / km)
ahr:123 max:151 shoes: Nike LunarSwift (pair #1)

Easy jogg around a tough city-sprint here in Castelo de Vide with Anders Åkerman and William Lind.

Monday Mar 7, 2011 #

11 AM

Running warm up/down 42:20 [2] 3.65 km (11:36 / km)
shoes: VJ Bold

Orienteering race 35:58 [5] 7.0 km (5:08 / km)
ahr:171 max:180 shoes: VJ Bold

Portugal O-meeting day 3: Öppnade bra de första biten fram till bo-kontrollen (#5) förrutom att jag fastnade till i taggbuskarna vid ingången till #3, ca 10s. Sprang till fel sten vid #7 men räddade upp det snabbt, ca 15s. Kom efter i kartläsningen och fick en följdbom till 8:an (ca 25s). Två mindre misstag på #11 och #12 på ca 10s vardera. Sprang riktigt stabilt fram till #18 där jag tog ett dumt runt vägval och hamnade långt ner i sluttningen. Tappade bort mig totalt bland alla stenar och tog 2min innan jag stämplade vid skärmen. Lyckades läsa fel till #21 och stämplade vid fel kontroll... Bra in till målet förutom ett dumt vänster vägval ut från publikkontrollen. Hade blivit en 5:e plats, +2:41min efter segraren. Total bomtid ca 3:20min.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

7 PM

Running warm up/down 26:10 [2] 3.02 km (8:40 / km)
shoes: Nike LunarSwift (pair #1)

Orienteering tempo 19:05 [3] 4.06 km (4:42 / km)
ahr:158 max:166 shoes: Nike LunarSwift (pair #1)

Night-O-sprint in Portalagre: Ran it easy to avoid spending to much energy considering tomorrows longdistance.

Sunday Mar 6, 2011 #

11 AM

Running warm up/down 35:48 [2] 3.3 km (10:51 / km)
ahr:125 shoes: VJ Bold

Orienteering race 39:27 [5] 7.45 km (5:18 / km)
ahr:166 max:178 shoes: VJ Bold

Portugal O-meeting day 2: Första tävlingen för året! Väldigt teknisk banan och bitvis extremt snabblöpt på marken. Fastnade i ett stort snår med taggbuskar på väg till #1 (ca 20s) och tog ett kartstopp precis innan skärmen då jag inte fick kartan att stämma 100%. Tog ett bra vänster vägval till 2:an där man kunde hålla bra fart hela tiden. Sprang väldigt stabilt fram till #8 där jag borde gått närmre sträcket. Blev väldigt osäker när jag passerade åsen på väg till #9 och stannade två ggr (ca 20s). Blev osäker igen när jag passerade genom den höga undervegitationen på väg till #11, tappade ca 15s. Fick dålig utgång från #13 då jag sprang på fel sida av en sten, tappade ca 30s. Fick dålig ingång till #18 och fick runda stenen från vänster, ca 5-7s. Resten av slingan gick bra. Fick inte till det alls på väg till #21, kom alldeles för långt åt vänster från strecken och hade stora problem att läsa in mig igen (ca 1.20min). Gjorde ett ordentligt följdmisstag när jag läste till fel kontroll och sprang till #23 före #22. Den svängen tog ca 2min extra... Usel staketpassage till #24 pga byxorna fastnade i taggtråden, ca 10s. Bra avslutningen.

Kändes helt OK att springa idag dock alldeles för många misstag. 20plac, +6:24 min efter segraren. Total bomtid ca 5:20min.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

4 PM

Note

Skipped the second session today to give the calfs proper rest.

Saturday Mar 5, 2011 #

9 AM

Running warm up/down 25:10 [2] 3.41 km (7:23 / km)
ahr:124 shoes: VJ Bold

Orienteering (Course 14.8km) 1:25:18 [3] 16.27 km (5:15 / km)
ahr:157 max:166 shoes: VJ Bold

Portugal O-meeting day 1: Tog det relativt lungt runt banan för att kunna träna hårt kommande dagar. Gjorde ca 15s på 3:an, tappade kartan på väg till 5:an som flög iväg och fick springa en bra bit innan jag fick tag i den. 20s på 6:an (kartan är skum här, stenen ska sitta i sluttningen men satt nere på platten). Liten sväng på bo-kontrollen (11:an) ca 15s. Väldigt svårt att läsa kartan här pga alla detaljer. Tappade riktningen genom taggbuskarna på väg till 17:e men rättade till det ganska fort (ca 10s). Läste helt fel på kurbilden till 22:an där jag vek ner i fel sänka, ca 30s. Sedan bra in till målet. +14:48min efter segraren. Kunde sprungit ca 10-12min snabbare i tävlingsfart.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

4 PM

Orienteering 1:18:51 [1] 8.86 km (8:54 / km)
ahr:125 max:148 shoes: Nike LunarSwift (pair #1)

Lungt joggpass med William och Erik i Arez. Lite bred korridor för att göra det riktigt intressant.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

Friday Mar 4, 2011 #

10 AM

Running warm up/down 50:40 [2] 4.84 km (10:28 / km)
ahr:127 shoes: Nike LunarSwift (pair #1)

Orienteering tempo 11:28 [5] 3.08 km (3:43 / km)
ahr:170 max:179 shoes: Nike LunarSwift (pair #1)

Citysprint in a small village 20km north of Castelo de Vide. Made some small mistakes ~1min behind William.

Orienteering tempo 16:05 [5] 3.03 km (5:18 / km)
ahr:166 max:179 shoes: VJ Bold

Efter stadssprinten körde vi en skogssprint precis bredvid. Stor miss på tvåan (10s) och ytterligare 5s på 5:an. Sprang upp i fel sänka på väg till 12:an och tappade ca 10s till. Kunde inte se skärmen på 16:e kontrollen och sprang runt hela höjden (ca 15s). Väldigt krävande tekniskt.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

4 PM

Running warm up/down 9:07 [3] 1.42 km (6:25 / km)
ahr:128 shoes: VJ Bold

Orienteering 41:06 [2] 6.96 km (5:54 / km)
ahr:150 max:161 shoes: VJ Bold

Sjukt fin terräng! Topp 3 av finaste träningarna någonsin? Klockrent lopp förutom bommen på 9:an (ca 1 min).

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

Thursday Mar 3, 2011 #

10 AM

Running warm up/down 28:33 [2] 3.99 km (7:09 / km)
ahr:136 shoes: VJ Bold

Orienteering (course 4.1km) 30:56 [3] 4.59 km (6:44 / km)
ahr:158 max:173 shoes: VJ Bold

Kontrollplock med 38:a kontroller. Går in topp 10 av finaste träningarna någonsin. Bra lopp, dock fanns inte kontroll 11 och 12 vilket störde rytmen i orienteringen på de efterföljande två kontrollerna. Staketpassagerna helt avgörande.

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

4 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
ahr:134 shoes: VJ Bold

Orienteering long (course 11.9km) 1:27:25 [3] 14.01 km (6:14 / km)
ahr:158 max:173 shoes: VJ Bold

Långdistans bana och kanonfin karta/terräng. Helt ok lopp, ca 2min bomtid. Sprang delar av banan "med" William. Vissa delar av bana var helt sagolika och Willes kommentar speglar det rätt bra: "Är som dataspelsterräng, gräsmatta och utspridda träd".

Karta: http://kartparm.malungsok.se/show_map.php?user=jon...

Wednesday Mar 2, 2011 #

Note
(rest day)

Travelday to Portugal with the club and OK Kåre.

Tuesday Mar 1, 2011 #

Note
(rest day)

Bought some more tape from different manufacturers:

Type: Apoteket Sporttape
Length: 10 m
Width: 3.75 cm
Price: 48 kr
Price/m: 4.80 kr/m

Type: Pro Touch Quality Sport Tape Supreme
Length: 13 m
Width: 3.6 cm
Price: 20 kr
Price/m: 1.54 kr/m

C • Leukotape P 2

« Earlier | Later »