Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Running	34	30:05:23	206.0	(8:46)	331.53	(5:27)	2158
Orienteering	7	5:17:52	29.66	(10:43)	47.73	(6:40)
Cycling	1	28:39	6.4	(4:29)	10.3	(2:47)	230
Total	37	35:51:54	242.06	(8:53)	389.56	(5:31)	2388

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Tuesday May 31, 2011 #

Note
(rest day)

Taking a proper rest day to get the legs going again.

Monday May 30, 2011 #

5 PM

Running 51:20 [2] 11.2 km (4:35 / km)
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy run on ski tracks.

Sunday May 29, 2011 #

Note

Pretty good training this week even though it had a disappointing start with my utterly failed 10k PR attempt.

4 PM

Running long 2:13:21 [2] 25.47 km (5:14 / km)
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy long run with Markus. Energy levels got low in the end, might have something to do with me eating just two sandwiches, a bun and three cups of coffee to lunch. Nice weather except for some rain in the beginning.

Saturday May 28, 2011 #

10 AM

Running warm up/down 45:37 [2] 8.06 km (5:40 / km)
ahr:135 shoes: Nike LunarSwift (pair #1)

inc. 6 strides.

Running intervals 23:31 [5] 4.8 km (4:54 / km)
max:176 shoes: Adidas Adizero PR

Tracksession @ Baldershov: Had planed to do 6 x 1000m @ 3.05/k w. 2min rec. but felt really heavy on the warm up. Couldn't keep the planed pace and really struggled on the third rep. Skipped the last three reps and did 3 x 150m kick downs instead. Felt completely dead on the warm down even though I didn't complete the session. Will take a rest day on Monday.

# Split HRmax
1 3:08 170
2 3:08 175
3 3:08 176

9 PM

Running 54:49 [2] 12.0 km (4:34 / km)
ahr:147 max:158 shoes: Nike LunarSwift (pair #1)

Dinner got postponed and got out the door almost 2h later than planed. Nice run, very humid and ~10°C. Felt good.

Friday May 27, 2011 #

9 AM

Running 38:44 [2] 7.55 km (5:08 / km)
ahr:140 shoes: Nike LunarSwift (pair #1)

Morning run around the usual loop.

6 PM

Running 49:35 [2] 10.6 km (4:41 / km)
ahr:138 shoes: Nike LunarSwift (pair #1)

Easy long run. Had planed 85-90min but got to cold and had to turn back home. +4°C and rain.

Thursday May 26, 2011 #

7 PM

Running tempo 55:10 [4] 13.6 km (4:03 / km)
ahr:161 max:172 shoes: Nike LunarSwift (pair #1)

12k steady state around sidsjön @ 3.50/k. Felt sluggish the whole way.

Wednesday May 25, 2011 #

10 AM

Running 37:38 [2] 7.45 km (5:03 / km) +150m 4:35 / km
ahr:145 shoes: Nike LunarSwift (pair #1)

Easy morning run around the usual loop.

7 PM

Running long 1:30:57 [2] 14.87 km (6:07 / km) +480m 5:16 / km
ahr:137 max:159 shoes: Inov8 X-talon 212

Tried a new trail loop which starts from my house via LV5, Backstugan, Asphyddan, Fågelberget, NTO, dubbla vindskyddet (Gula 5:an), Jaktstugan, Brokojan, LV5 and back home. Very nice loop through some of södras finest areas. Strongly recommended!

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

Tuesday May 24, 2011 #

6 PM

Running (Forest) 57:43 [2] 9.06 km (6:22 / km) +600m 4:47 / km
ahr:139 max:161 shoes: Inov8 X-talon 212

Easy run in the forest, had planed 30min but legs felt better then expected so added half an hour.

Monday May 23, 2011 #

6 PM

Running warm up/down 44:27 [2] 7.07 km (6:17 / km)
ahr:126 shoes: Nike LunarSwift (pair #1)

Running race 16:42 [5] 5.0 km (3:20 / km)
ahr:173 max:177 shoes: Adidas adiStar Pro

Blodomloppet 10km @ Hudiksvall: Had planed to try to break the 33:30 barrier today, but already after 1k I felt that my body had other things in mind. Followed Tom and another guy the first 2km but then had to let go. After 3k it felt like I had run 8k and by the 5km mark I had enough. Sucks that I skipped two orienteering races this weekend to do well today... Think i might be affected by all the pollen + my HRavg is 7 bpm lower then on ICA-loppet so something is not 100%.

At least Tom did a solid race (33:53) even though the course turned out to be a lot slower then we first thought, two stairs and many sharp turns, some small hills and some headwind. Otherwise it was a nice race through the city with more than 4100 ppl running the 5k and 10k.

# Split Total
1 3:12 3:12
2 3:18 6.30
3 3:22 9.52
4 3:24 13.17
5 3:25 16.42

1. Jan Westerberg 32:13
2. Andreas Svanebo 32:38
3. Magnus Lindberg 33:18
4. Tom Quayle 33:53

Results: http://www.racetimer.se/sv/race/resultlist/497?lay...

C • Var det den gamla banan (9,... 2

Sunday May 22, 2011 #

10 AM

Running warm up/down 17:45 [2] 2.1 km (8:27 / km)
shoes: VJ Bold

Orienteering (Course 4.4km) 37:50 [3] 5.05 km (7:30 / km)
ahr:155 shoes: VJ Bold

Tour de Medelpad, day 3: Easy run around the Ö8 course. Solid run except for a small 5-10s mistake on #6 and #7, a bit wobbly on the longer leg (#10) and some 20 sec on #15 (didn't see the knoll 30m north of the flag).

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

Saturday May 21, 2011 #

12 PM

Running warm up/down 30:20 [2] 4.2 km (7:13 / km)
shoes: VJ Bold

Orienteering tempo (Course 6.4) 59:13 [3] 7.47 km (7:56 / km)
ahr:156 shoes: VJ Bold

Tour de Medelpad, Day 2: Easy run around Ö9 course (saving my energy for mondays 10k). Very unconcentrated the whole run, don't know what happend to the first control but halfway I thought I had passed the big hill and turned left to see the flag. Relocated pretty fast so maybe ~30-35s. On the 3rd leg I lost direction 100m before the flag (~10s). By the 4th control the mapper must have been drunk... Came in just rounding the height to save some energy, saw the stone on the left and the small outcrop some 40m before the flag, but then - out of nowhere - a big 4-5 years old cutting area appears (not displayed on the map...). Even tough I knew i was right I couldn't get the map and the terrain to coincide. I jog up to a highpoint just north of the control to get a better overview and after a short stop I conclude that the map is inaccurate and badly drawn.

Got a bit to far right after passing the hight (with a smile on) halfway to the 6th. Heading down the slope at control #15 I come to the control point but can't see the flag so I think I've made a mistake. But after a while - running around trying to figure out what I've done - I return to the same place I first passed and locates the control (without flag, just the punching-unit). Losing all mental energy I walk half the leg towards the next control through some of the worst terrain mother nature has produced. Rest of the run was solid.

The forbidden area between #12-13 was removed on a map complementary at the start.

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

Friday May 20, 2011 #

10 AM

Orienteering 57:30 [2] 9.08 km (6:20 / km)
ahr:149 shoes: VJ Bold

Ran a middledistance @ Södraberget that Hammers had done for me.Thought I had control when I headed down the slope towards the 4th control. Saw a rock (~1.5m high) and a cliff to the right but - as the GPS shows - it isn't displayed on the map and I had ran to short. Understood something was wrong when i didn't hit the bigger marsh halfway on the next leg. On the 6th control I saw the two small knolls and thought it was the one inside the ring but took a short stop and got it good (~20s). Should have gone straight north out from #9 but not sure i lost that much time. Made another 30s on #13 - saw the cliff to the right and thought it was the one just left on the line, went up the hill, saw marsh but no rocks to the left.

Don't like the mapping here at all, very rough and the green areas are both incorrect in color and position. The "light green" here would have been drawn as medium green in normal case.

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

6 PM

Running warm up/down 49:35 [2] 5.6 km (8:51 / km)
shoes: VJ Bold

Orienteering race 34:48 [5] 5.62 km (6:12 / km)
ahr:170 max:183 shoes: VJ Bold

Tour de Medelpad, Day 1: Middledistance @ Tranviken in Sundsvall. First five controls good (left hand route choice to first control was a bit slower + some hesitation on #3 and #5). Towards the 6th control i passed a big open area (old cutting) at least 50x50m (not displayed on the map) which I thought was the green striped area on the map. Saw the contour with the small heights on and thought it was the one with the big stone just north of the control. Lost ~30s here. Got good direction out from the control but when I passed the first marsh I lost it completely. Kept the speed up except for a short stop so maybe lost ~30-35s. #8-9 solid. Couldn't figure out the mapping towards the 10th control and stopped two times, lost some 20s here. #11-13 solid, got a bit to far in to the block terrain halfway to #12. At #14 I once more couldn't figure out the mapping, the groove just east of the flag was really huge and continue way further up than the map shows. Lost ~30-35s here. Really stupid mistake on #17 (~25s?), don't know what I was doing there... maybe bad luck when thinking. After studying the splits i'm not sure what the others were doing either since I only lost 7s on the fastest split.

Finished 2nd some 22 seconds behind Lukas Peterson.

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

9 PM

Orienteering 34:30 [1] 3.35 km (10:18 / km)
shoes: VJ Bold

Me and Hammers helped fetch some of the controls from the comp.

Thursday May 19, 2011 #

5 PM

Orienteering 50:52 [3] 8.26 km (6:09 / km)
ahr:145 shoes: VJ Bold

Had planed to run martins course but had to switch to a shorter middledistance course.

Cycling 28:39 [3] 10.3 km (2:47 / km) +230m 2:30 / km
ahr:153 max:175

Took the MTB back and fourth to check the Vårruset competition on norraberget. Legs not used ty cycling at all :)

Wednesday May 18, 2011 #

8 AM

Note
(injured)

The naprapath confirmed my believes that it was the same problem as last time (Some lockings in my lower back that makes my calfs do some crazy shit and get overexerted).

6 PM

Running 20:59 [2] 4.2 km (5:00 / km)
shoes: Nike LunarSwift (pair #1)

Took a easy lap around around the short loop.

Tuesday May 17, 2011 #

Note
(injured)

Running 17:30 [1] 3.4 km (5:09 / km)
shoes: Nike LunarSwift (pair #1)

Joined Tom to the regional x-country champs, with Tom running and me watching Linus. Ran the warm up and felt no pain in the calfs so I was really psyched to just go for it but were able to control myself :)

Was probably the best starting field that have ever been on this comp. Tom ran really good and finished 3rd.

8 AM

Running 22:10 [2] 4.2 km (5:17 / km)
ahr:138 shoes: Nike LunarSwift (pair #1)

Same short loop as the last two days. Feels better today and could only feel the left calf today, no pain in the right.

Monday May 16, 2011 #

Note
(injured)

6 PM

Running 21:20 [2] 4.2 km (5:05 / km)
ahr:137 shoes: Nike LunarSwift (pair #1)

Same short loop as yesterday and the same feeling in the calfs as well. Got an appointment with the naprapath on Wednesday.

Sunday May 15, 2011 #

Note
(injured)

Shitty training week again. not even a 100k... Had to drop another 4 sessions this week due to injury.

C • Dessa vader! 2

4 PM

Running 22:44 [2] 4.19 km (5:26 / km)
ahr:130 shoes: Nike LunarSwift (pair #1)

Plan was to do a 25km longrun up to södra and fågelberget. But after a few hundred meters I felt this "pain" in my calf... FUCK. Did a short loop and headed back home. Guess its another round to the naprapath...

Saturday May 14, 2011 #

11 AM

Running long 1:26:46 [2] 14.44 km (6:01 / km)
ahr:135 shoes: Nike LunarSwift (pair #1)

Easy longrun up to klissbergsstugan and some extra laps around Sidsjön. Pretty bad weather with +4°C and rain. Calfs still a bit sore.

Friday May 13, 2011 #

Note
(rest day)

Calfs really sore so no running today. Hopefully I can at least do a longer trail run in the afternoon tomorrow.

Thursday May 12, 2011 #

9 AM

Running 40:46 [2] 7.58 km (5:23 / km)
ahr:137 shoes: Nike LunarSwift (pair #1)

Easy morning run around the usual loop.

7 PM

Running warm up/down 44:41 [2] 5.92 km (7:33 / km)
ahr:127 shoes: Nike LunarSwift (pair #1)

inc. four strides.

Running intervals 28:03 [5] 6.8 km (4:07 / km)
max:178 shoes: Adidas Adizero PR

Tracksession with Anton and Örjan @ Baldershov. 6x1000m @ 3.10/k, rec 2min/150m. The calfs started to get sore on the 5th rep and I stepped off after 600m on the last one. Felt better in the calf after the warm down.

# split
1 3:12.3
2 3:10.1
3 3:08.6
4 3:07.9
5 3:06.4
6 1:51.3*

* Only 600m

Wednesday May 11, 2011 #

9 AM

Running 38:11 [2] 6.78 km (5:38 / km)
ahr:134 shoes: Nike LunarSwift (pair #1)

Easy morning run along the trail towards Klissberget. Had some heavy rain just minutes before I went out so the air was nice and clear. +10°C

4 PM

Running long 1:28:23 [2] 18.17 km (4:52 / km) +290m 4:30 / km
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy longrun around Norraberget. Met up with Janne and Tesfit @ Baldershov for two laps around ryggis (as their warm up before track). Felt ok but a bit tired in the end. A bit more asphalt than planed.

Tuesday May 10, 2011 #

3 PM

Running warm up/down 45:11 [2] 8.4 km (5:23 / km) +200m 4:48 / km
ahr:139 shoes: Nike LunarSwift (pair #1)

Running hills 22:33 [5] 4.4 km (5:07 / km)
max:176 shoes: Nike LunarSwift (pair #1)

Short hills with Tom at Norraberget. 2 x 5 reps with the first five up a steep hill (~165m) and the second set up a more gentle slope (~230m), rec jog back down and ~3 min between sets. Felt strong throughout the whole session even tough I got some problems with asthma in the end (got to change medicine since this one is not working at all). The reps were a lot shorter then I remember. Nice weather +20°C.

# Split HRmax
----- Set 1 -----
1 0:36.0 167
2 0:35.5 172
3 0:36.3 173
4 0:36.3 174
5 0:36.0 174
----- Set 2 -----
1 0:40.5 170
2 0:41.5 174
3 0:42.6 174
4 0:42.1 174
5 0:41.3 176

Monday May 9, 2011 #

4 PM

Running long 1:31:02 [2] 14.2 km (6:25 / km)
ahr:135 shoes: Nike LunarSwift (pair #1)

Easy run with Tom in the forest up to Svanängsstugan + an additional loop. Felt a lot better then expected! Hottest day so far this year (+25°C).

Sunday May 8, 2011 #

Note
(rest day)

The party last night got a bit out of hand, no training today :)

Saturday May 7, 2011 #

1 PM

Running warm up/down 51:00 [2] 6.7 km (7:37 / km)
shoes: Nike LunarSwift (pair #1)

Running race 35:36 [5] 10.0 km (3:34 / km) +288m 3:07 / km
ahr:177 max:180 shoes: Adidas adiStar Pro

ICA-loppet 10km: Took it easy the first 2km and let Janne, a guy from IF vikingarna and Tesfit go, and me and Björn formed the second group. On the upphill part between 3-4km Janne gaped the others and by the 5k mark we had caught Tesfit. Ran really fast on the long downhill and when we hit the flat part with ~3km to go I took command and upped the pace. By the 8km mark I put in a few surges trying to shake the others off but they were able to respond. The strong headwind made the it even harder. When we hit the last slope with ~800m to go i couldn't respond and had to let them go.

Passed the finishline as 5th runner some 1.30min behind Janne. The extremely tough course took its toll on the time [35:36]. Think i can do ~2 min faster on a flat course. Had +288m gain according to my GPS.

# Split
1 3:37
2 3:32
3 3:21
4 3:52
5 3:29 - 17:53
6 3:08
7 3:10
8 3:36
9 3:45
10 4:03

7 PM

Running 22:00 [3] 3.2 km (6:52 / km)
shoes: Nike LunarSwift (pair #1)

Jogged down from Fågelberget.

Friday May 6, 2011 #

7 PM

Running 22:02 [2] 4.2 km (5:15 / km)
ahr:141 shoes: Nike LunarSwift (pair #1)

Easy jog to check the calf, no pain or strange feeling at all so i'll run as planed tomorrow.

Thursday May 5, 2011 #

10 AM

Running 50:44 [2] 10.0 km (5:04 / km) +150m 4:43 / km
ahr:140 shoes: Nike LunarSwift (pair #1)

Ran the course for saturdays 10k on Alnö. Gonna be a tough race with almost 100m gain in the first 2k and another 50-60m in the last 500m. But there won't be any new world records on this course.

4 PM

Note
(injured)

My right calf feels kind of strange today so i'll skipp the second run. Might just go for a short jog tomorrow to see how it develops regarding saturdays comp.

Wednesday May 4, 2011 #

8 AM

Note

Had - by accident - set the alarm one hour later than planed... No morning run today.

6 PM

Running long 1:24:37 [3] 18.2 km (4:39 / km)
ahr:153 shoes: Nike LunarSwift (pair #1)

Longrun up and around södraberget, finished of with two laps around Sidsjön @ 3.55 speed. Tom joined up for the first 55min.

Tuesday May 3, 2011 #

11 AM

Running 37:44 [2] 7.42 km (5:05 / km)
ahr:144 shoes: Nike LunarSwift (pair #1)

Late morning run towards Södrabergets ski slope and back. Felt ok.

6 PM

Running warm up/down 41:47 [2] 6.01 km (6:57 / km)
shoes: Nike LunarSwift (pair #1)

inc. four strides.

Running intervals 27:20 [5] 6.29 km (4:21 / km)
max:181 shoes: Adidas Adizero PR

Interval session with Anton @ Baldershov. 2 x 4 x 600m w 1.30min rec and 2.30min between sets.

First time on the track this year. Felt ok but had a hard time keeping the right pace. Tough battle against Anton on the last one, 31s on the last 200m.

# splits
1 1:48.3
2 1:49.9
3 1:51.3
4 1:51.4
5 1:47.1
6 1:48.7
7 1:49.3
8 1:45.3

Monday May 2, 2011 #

Note
(rest day)

Very tired today. No training to avoid sickness.

Sunday May 1, 2011 #

4 AM

Running warm up/down 45:00 [1] 4.0 km (11:15 / km)

Orienteering race (Course 7.5km) 43:09 [5] 8.9 km (4:51 / km)
ahr:174 max:181 shoes: VJ Bold

10Mila: Our team consisted of:

1. Johan Lindberg
2. Thomas Carlsson
3. David Andersson
4. Roman Bondarenko
5. Martin Hammarberg
6. Anders Åkerman
7. Jonas Bäckström
8. Erik Rost
9. Julian Dent
10. William Lind

Anders changed over as #12 with Tampereen Pyritö (Juho Kinni) and Vehkalahden Veiko (Jonne Lehto) just a few seconds down. Ran safe on the first two controls but then Jonne Lehto took over and increased the pace quite a bit. Ran very hard for the next controls and we managed to gap Tampereen. At the fifth control we got lost in the slope and made a big mistake (~3 min), I relocated first and got the next two controls ahead of TP and VV. Jonne passed me again and on the long leg he pushed very hard to gap me - which he succeeded with - just a few 100m before the control. I got the control good but made a 30-35s mistake on the following control and got caught by TP and Juha Sorvisto (Vaajakosken Terä). The group ran solid and on the 3rd last control we caught Linné (who passed us when we did the big mistake) and VV. At the changeover all teams were gathered within 15s.

After a hard kick against Vehkalahden Veikot (Marc Lauenstein), OK Hällen (Frédéric Tranchad) and IFK Göteborg (Francois Gonon) William crossed the line as 11th team.

Results: http://www.10mila.se/2011/index.asp?page=783463&av...
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
GPS-tracking: http://www.tulospalvelu.fi/gps/10mila11H7/

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