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Training Log Archive: JonasB

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running28 21:53:26 131.64(9:59) 211.86(6:12)
  Orienteering15 16:17:02 94.1(10:23) 151.44(6:27)
  Total32 38:10:28 225.74(10:09) 363.3(6:18)

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Thursday May 31, 2012 #

4 PM

Running warm up/down 26:22 [2] 4.3 km (6:08 / km)
ahr:139 shoes: Nike LunarSwift (pair #3)

Running hills 25:30 [4] 2.72 km (9:22 / km)
max:160 shoes: Nike LunarSwift (pair #3)

Short hills with Thomas. 5 x 80m + 5 x 50m w. 2.30min rec. Still a bit sore in the calfs from tuesday.

Running warm up/down 26:26 [2] 4.56 km (5:48 / km)
ahr:129 shoes: Nike LunarSwift (pair #3)

Wednesday May 30, 2012 #

4 PM

Running warm up/down 16:05 [2] 3.1 km (5:11 / km)
shoes: Inov8 X-talon 212

Orienteering 1:13:01 [2] 9.96 km (7:20 / km)
ahr:132 max:156 shoes: Inov8 X-talon 212

Orientering with Thomas and Ian. Felt OK in the beginning but got sore and tired towards the end.

Tuesday May 29, 2012 #

6 AM

Running 43:22 [2] 7.51 km (5:46 / km)
ahr:134 max:148 shoes: Nike LunarSwift (pair #3)

Easy trail run.
6 PM

Running warm up/down 27:51 [2] 4.52 km (6:10 / km)
ahr:131 shoes: Adidas adiStar Pro

Inc. 3 strides

Running intervals 24:03 [5] 6.15 km (3:55 / km)
max:178 shoes: Adidas adiStar Pro

Track session with MOKS @ Lugnet. Plan was 6 x 1000m w. 2min/150m rec. Ran the first three on the back of Bäckman and Thomas. Dropped the pace a bit on the forth but still felt shit so I skipped the first lap on the fifth to get some more recovery. Still felt shit so did the same on the last on, only this time I had lots of energy left and managed a good kick the final 150m (29.5s on the last 200m).

On the positive side I starting to get the speed back, just need to work on the speed endurance.

#SplitHRmax
13:18170
23:13175
33:09178
43:16178
51:54174
61:48178

Running warm up/down 27:17 [2] 3.03 km (9:00 / km)
ahr:123 shoes: Adidas adiStar Pro

Monday May 28, 2012 #

6 PM

Running 50:28 [2] 8.94 km (5:39 / km)
ahr:139 max:176 shoes: Nike LunarSwift (pair #2)

Recovery run with Böttsin and Ian.

Sunday May 27, 2012 #

10 AM

Running warm up/down 35:00 [2] 3.2 km (10:56 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 13.3km) 1:25:03 [5] 15.59 km (5:27 / km)
ahr:169 max:183 shoes: VJ Bold Star Dub

Silva League Finals (Long): Due to that i haven't taken any points this year i had to start in the masstart 20min behind the leaders (together with 71 other runners).

Technically OK (~40s in total) but still got to work quite a lot on the physical part. Felt better after ~50min when we hit the road on the long leg and managed to pass ~10 guys. Lost roughly ~50min on Bergman who won, I crossed the line as 60th.

Managed to break my reserve loupe today as well... 1280kr down the drain.

Split
Map

Saturday May 26, 2012 #

11 AM

Running warm up/down 30:00 [2] 2.9 km (10:21 / km)
shoes: VJ Bold Star Dub

Orienteering race 29:18 [4] 4.23 km (6:56 / km)
ahr:156 max:174 shoes: VJ Bold Star Dub

Silva League H21E2 (Middle): Broke my loupe towards the second control and got a branch in my eye on the way to #3. Couldn't see shit, ran to #6 then i called it a day.

Map

Friday May 25, 2012 #

6 PM

Running 31:54 [2] 4.94 km (6:27 / km)
shoes: Nike LunarSwift (pair #2)

Easy trail run with Ian, Stefan and Östlin.

Thursday May 24, 2012 #

Note
(rest day)

Adding an extra rest day to get in better shape for the weekend.

Wednesday May 23, 2012 #

9 AM

Orienteering 39:12 [2] 4.9 km (8:00 / km)
ahr:130 shoes: Inov8 X-talon 212

DSC trainingday for Silva League in Alfta. Middle distance in Mödänge (Swedens toughest terrain?). Technically ok, just some minor mistakes. Tired legs.

Map
2 PM

Orienteering warm up/down 15:20 [2] 2.2 km (6:58 / km)
shoes: VJ Bold

warm up, putting out some tapes.

Orienteering 1:13:08 [3] 10.13 km (7:13 / km)
ahr:150 max:160 shoes: VJ Bold

Session 2 in Voxna Bruk (Longdistance), just cruised around the course. Techincally good but physically super tired. Will take a restday tomorrow to let the legs rest a bit more for the weekend. Very nice weather today, +25°C and no wind.

Map

Tuesday May 22, 2012 #

Note

Was a bit snotty when I woke up with the feeling of an incoming cold, I decided to skip the morning session.
5 PM

Running warm up/down 30:37 [2] 4.83 km (6:20 / km)
ahr:120 shoes: Nike LunarSwift (pair #3)

Running tempo 11:15 [5] 2.86 km (3:56 / km)
ahr:167 max:176 shoes: Nike LunarSwift (pair #3)

MOKS test-course (Stångtjärn - 6km): Felt tired and heavy on the warm up so had no high hopes for this session. Started out easy but legs didn't recover at all after the first climb. Stopped after the first lap, five seconds slower than 2 years ago. Must be the heaviest lighted trail loop that exist in Sweden.

Running warm up/down 37:01 [1] 4.26 km (8:41 / km)
ahr:114 shoes: Nike LunarSwift (pair #3)

Monday May 21, 2012 #

Note
(rest day)

Planed restday.

Sunday May 20, 2012 #

8 AM

Running 27:00 [2] 3.3 km (8:11 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 8.3km) 50:13 [5] 9.35 km (5:22 / km)
ahr:168 max:174 shoes: VJ Bold Star Dub

EOC Tour (Stage 4 - Extended middle): Sloppy run, two big and many small 5s mistakes. Total mistakes ~1.55min, 42nd place, +5.14min behind Bäckman.

Splits
Map

Running warm up/down 17:30 [1] 3.02 km (5:48 / km)
shoes: VJ Bold Star Dub

Saturday May 19, 2012 #

9 AM

Running warm up/down 30:00 [2] 2.9 km (10:21 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 5.1km) 30:37 [5] 5.65 km (5:25 / km)
ahr:173 max:182 shoes: VJ Bold Star Dub

EOC Tour (Stage 3 - Middle): Really good start the first seven controls, then i made a big mistake on #8 (~33-35s). My bad physical shape showed it's ugly face when my legs died completely in the long uphill to #9. Didn't recover at all once passing the highest point of the course and couldn't speed up again. Did some small 5s mistakes in to the finish.

Happy with my initial speed (was 7th after 10min of running), just need to get some weeks with solid training to get back in physical shape. Super tight race finished 46th, +3:17 behind Wille who won.

Splits
Map

Running warm up/down 17:30 [2] 3.2 km (5:28 / km)
shoes: Nike LunarSwift (pair #3)

Friday May 18, 2012 #

9 AM

Running warm up/down 30:00 [1] 4.2 km (7:09 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 6.1km) 44:28 [5] 7.35 km (6:03 / km)
ahr:173 max:180 shoes: VJ Bold Star Dub

EOC Tour (Stage 2 - Middle): Super physical course and super tired legs. Total mistakes 1.25min + some sub-perfect route choices.

Splits
Map

Thursday May 17, 2012 #

11 AM

Running warm up/down 30:00 [1] 3.8 km (7:54 / km)
shoes: VJ Bold Star Dub

Very stiff in the calfs on the warm up + a slight pain in my right thigh (Hopefully nothing serious).

Orienteering race 26:56 [5] 5.0 km (5:23 / km)
max:174 shoes: VJ Bold Star Dub

EOC Tour M21E (Stage 1 - Long): Super tired , stopped at #6 and jogged back.

Splits
Map

Running warm up/down 24:00 [2] 4.3 km (5:35 / km)
shoes: VJ Bold Star Dub

Jogged back to TC from #6.

Wednesday May 16, 2012 #

4 PM

Running 58:13 [2] 9.68 km (6:01 / km)
ahr:132 shoes: Nike LunarSwift (pair #2)

Easy run with Wille, Thomas and Christina L-H. Still pretty stiff calf's, the 14km tomorrow will be interesting.

Tuesday May 15, 2012 #

11 AM

Running 23:48 [2] 5.05 km (4:43 / km)
shoes: Nike LunarSwift (pair #3)

Easy morning run around this evenings course. A bit more hilly than I expected.
5 PM

Running warm up/down 48:10 [2] 7.28 km (6:37 / km)
ahr:137 shoes: Nike LunarSwift (pair #3)

Running race 8:57 [5] 2.7 km (3:19 / km)
max:177 shoes: Adidas adiStar Pro 2011 (Green

WSP-loppet (4.71km): A fairly good line-up and a pretty flat course. Plan was to stay with Hammers and pray that my legs had recovered since the weekend.

The calfs were a bit stiff on the warm up but didn't let it get to me. Started out at solid pace, forming the 3rd group with with Hammers and another guy. My right calf started to tighten up in a small downhill section after ~2km, dropped the pace a bit to avoid cramps and joined up with Böttsin. Continued another km but it got continuously worse so decided to drop off. Stopped and stretched for a while before a slowly walked/jogged back.

Monday May 14, 2012 #

Note
(rest day)

Planed restday. Feeling OK except for a bit sore in my muscles. Ready for a tough week with a XC-race tomorrow and the four EOC public races Thursday > Sunday
C • idag 4

Sunday May 13, 2012 #

10 AM

Orienteering long 2:13:43 [2] 18.04 km (7:25 / km)
ahr:135 max:161 shoes: Inov8 X-talon 212

Long easy forest run with William on the Stångtjärn map. Felt good.

Saturday May 12, 2012 #

11 AM

Running warm up/down 53:34 [2] 8.08 km (6:38 / km)
ahr:130 shoes: Adidas adiStar Pro

including some plyos and strides.

Running intervals 28:30 [5] 6.75 km (4:13 / km)
max:180 shoes: Adidas adiStar Pro

Track intervals @ Lugnet, 6 x 1000m w. 150m/1.5min rec. Plan was to keep 3.23/k (~10k pace) and then kick on the final 200m on the last rep. Very heavy head wind on one of the straights = tough keeping even pace.

#SplitHRmax
13:31.2165
23:23.6170
33:23.6172
43:26.7172
53:24.4173
63:16.7¹180

¹ 34s on last 200m.

Friday May 11, 2012 #

6 AM

Running 47:38 [3] 10.2 km (4:40 / km)
shoes: Nike LunarSwift (pair #2)

Easy morning run, felt OK.
5 PM

Running long 1:30:12 [2] 14.56 km (6:12 / km)
ahr:129 max:149 shoes: Inov8 X-talon 212

Easy trail run with Wille, Bäckman and Matilda. A bit stiff in the beginning but felt OK after a few km.

Thursday May 10, 2012 #

Note

Had planed to do a morning session but my legs felt destroyed to skipped the session.
6 PM

Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
shoes: VJ Bold

Orienteering tempo (Course 7.9km) 51:29 [4] 8.26 km (6:14 / km)
ahr:155 max:168 shoes: VJ Bold

Technical training at Björkberget with Ian, Thomas, Böttsin and Bäckman. Some small mistakes ~1min in total, super tired from yesterdays race.

Map

Wednesday May 9, 2012 #

9 AM

Running warm up/down 14:12 [2] 1.92 km (7:24 / km)
shoes: Inov8 X-talon 212

Orienteering 55:57 [3] 10.17 km (5:30 / km)
shoes: Nike LunarSwift (pair #3)

Technical training with DSC. Technically solid except for a small mistake on #16 (didn't see the flag ~20s).

Map

6 PM

Running warm up/down 37:00 [2] 6.6 km (5:36 / km)
ahr:135 shoes: Nike LunarSwift (pair #3)

Running race 15:38 [5] 4.6 km (3:24 / km)
ahr:176 max:180 shoes: Adidas adiStar Pro 2011 (Green

X-country race (Älven runt) in Borlänge. Was pretty tired on the warm up but was still quite anxious to run. The top field got divided quite early in to three small groups: Erik and William in front, Jimmie Johnsson and xxxx in the chasing group and me, Bäckman and Hammers in the third pack. Bäckman kept a high - even - pace that was perfect for me. Thought we managed to shake Hammers of at the downhill after ~2.3km but he managed to get back in again. Took it easy in one of the small hills and lost 5m but on in the downhill Bäckman increased the pace a bit and i wasn't able to close the gap. Ran solid for the next km, keeping the 5 meters to the suspension bridge where I got out of sync with the bridge's wobbling almost coming to a stop. Lost an additional 15m on Hammers and Bäckman entering the final hill up on the big bridge. Was really tired here but manged to keep it together OK in to the finish even tough I got passed by two guys in the last km.

William and Erik had a tight race in the lead with William winning by a meter.

#RunnerTime
1William Lind13.49
2Erik Rost13.50
3Jimmie Johnsson14.53
4Johan Herrman15.21
5Johan Bäckman15.29
6Börje Holst15.29
7Martin Hammerberg15.33
8Mikael Nykvist15.37
9Me15.41

Running warm up/down 12:35 [1] 2.05 km (6:08 / km)
shoes: Nike LunarSwift (pair #3)

Tuesday May 8, 2012 #

6 PM

Running warm up/down 41:46 [2] 6.69 km (6:15 / km)
shoes: Nike LunarSwift (pair #3)

Running intervals 14:00 [4] 2.8 km (5:00 / km)
shoes: Nike LunarSwift (pair #3)

Trail intervals with William at Stångtjärn. He did 5x4min, i did 3x4min @ ~90%. Still pretty tired from 10Mila and saving some energy for tomorrows x-country race.

Monday May 7, 2012 #

Note
(rest day)

Pretty tired the whole day. Planed restday.

Sunday May 6, 2012 #

1 AM

Orienteering race (Course 17.45km) 2:06:34 [5] 20.12 km (6:17 / km)
shoes: VJ Bold Star Dub

10Mila - Leg 4 (The Long Night): We had two heavy losses before start (David Andersson - Injured and Peter Arnesson - Sick) which made us rearrange the second team quite a bit.

LegLengthRunner
114.3kmMatjaz Stanfel
28.2kmAnders Åkerman
313.9kmMartin Hederskog
417.5kmJonas Bäckström
59.7kmLars Åkerman
69.8kmJonas Birgersson
76.8kmAndrej Subat
813.3kmIan Lawford
99.0kmHåkan Eriksson
1017.7kmStefan Jonsson

Felt on the warm up that my legs weren't with me today. Matjaz started out really good on the first leg punching first on several controls, made a 1min error in the end and changed over to Anders as 56th, +1.35min. Anders did a solid performance caching some teams but lost some time (48th, +4.55min). Martin didn't have the best of days, lost a lot of time and places (103, +32:08). I went out a bit to fast which i had to pay for in the end + made a lot of mistakes:

#1 - 20s (Bad direction out from the startpoint)
#2 - 40s (The forest got really dense just before the control, ran to far north)
#3 - 1min (Stupid mistake, bad direction, ran to fast)
#7 - 1.30min (Followed two guys that I had caught and ran very stupid out to the bridge crossing, took the command but ran a bit wobbly in the middle).
#10 - ~4min (Underestimated how diffuse the terrain was close to the control, got totally lost and the four guys following me weren't reading the map)

Caught a big pack of ~40 runners that had passed us on #10 and decided to take the command right away. Ran in front of the group half the way to #17 where my stomach started to rebell and I had to "stop". The funny thing was that non of the 40+ runners behind me was reading the map and they all stopped when I did. Had to tell them to continue. Could still see them far away across the marsh once I was done (~1.30min), and managed to catch them and punched as #2 in the pack at #19 where they made a 20s mistake. Took the lead again from #20 and ran solid in to the finish. Got passed by a few runners on the last three easy control when i couldn't keep the speed up.

We finished at 81th place which was a new club record for the second team. Our goal of top 60 could have been within reach if me and martin would have done two normal performances :)

The first team finished as 16th after way to many mistakes, quite far from the goal of top 5.


Results
Splits
Map

Running warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: VJ Bold Star Dub

Saturday May 5, 2012 #

Event: 10MILA 2012
 
9 AM

Running 22:00 [2] 4.5 km (4:53 / km)
shoes: Inov8 X-talon 212

Easy morning jog with Erik R, Julian and Bäckman. Felt good! Feeling ready for tomorrows task.

Friday May 4, 2012 #

3 PM

Orienteering (Course 7.2km) 57:00 [2] 8.2 km (6:57 / km)
shoes: Inov8 X-talon 212

Ran the long open course at 10Mila with Thomas and Bäckman.

Thursday May 3, 2012 #

Note
(rest day)

Day of from running.

Wednesday May 2, 2012 #

6 PM

Running 59:28 [1] 7.4 km (8:02 / km)
shoes: Nike LunarSwift (pair #2)

Very easy trail jog with Jimmy Birklin while the others did O-intervals.

Tuesday May 1, 2012 #

Note

Starting to get back in to a good rhythm and flow when running. Had a good couple of days of training now, just need to keep it up!
10 AM

Running warm up/down 20:00 [1] 1.8 km (11:07 / km)
shoes: VJ Bold Star Dub

Orienteering tempo (Course 11.3km) 1:25:03 [3] 12.29 km (6:55 / km)
shoes: VJ Bold Star Dub

Kuxaträffen: Very sluggish on the warm up. Ran hard until I caught Stefan (#5), then slowed down and joined him. Made a monster mistake on the long leg to #10, didn't really read the map just ran by compass. The rest was OK except for some minor mistakes.

Splits
Map
6 PM

Running 45:34 [3] 10.46 km (4:21 / km)
shoes: Nike LunarSwift (pair #3)

From home -> Stångtjärn and back. Started out easy (~4.30/k) the first 6km, increased the pace to 4.00 with a further 5sec increase for every km finishing of 3.45/k. Felt good. Meet William.

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