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Training Log Archive: JonasB

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running23 20:24:51 149.75(8:11) 241.0(5:05)
  Orienteering9 9:20:34 53.11(10:33) 85.48(6:33)
  Total28 29:45:25 202.87(8:48) 326.48(5:28)

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Sunday Mar 31, 2013 #

11 AM

Running (easy) 1:05:10 [2] 13.7 km (4:45 / km)
shoes: Nike LunarSwift (pair #3)

Easy run in Sundsvall.

Saturday Mar 30, 2013 #

Note
(rest day)

Another day in Trondheim with Rebecca.

Friday Mar 29, 2013 #

Note
(rest day)

Planed rest day. Spent some time with Rebecca in Trondheim. Very nice!

Thursday Mar 28, 2013 #

11 PM

Running (easy) 40:27 [2] 8.1 km (5:00 / km)
shoes: Nike LunarSwift (pair #3)

Lunch run around the 'älven runt' loop. Traveled up to Sundsvall.

Wednesday Mar 27, 2013 #

12 PM

Running (easy) 40:03 [2] 8.3 km (4:50 / km)
shoes: Nike LunarSwift (pair #3)

Lunch run around the "Älven runt" loop. Still lots of snow/ice on the trail but it was OK today.
6 PM

Running warm up/down 24:25 [2] 4.4 km (5:33 / km)
shoes: Nike LunarSwift (pair #3)

Running intervals 39:00 [5] 9.1 km (4:17 / km)
max:179 shoes: Nike LunarSwift (pair #3)

Interval session on the treadmill accompanied by William and Fredrik E.

Session plan: 3 x 10m @ 3.30/k w. 4m rec. jog.

First one felt great, second one was OK and the last one was tough.
C • nice 2

Running warm up/down 23:20 [2] 4.2 km (5:33 / km)
shoes: Nike LunarSwift (pair #3)

Tuesday Mar 26, 2013 #

12 PM

Note

had to cancel my lunch run due to new meetings with short notice.
6 PM

Running warm up/down 20:40 [2] 3.0 km (6:53 / km)
shoes: Nike LunarSwift (pair #3)

Running hills 38:55 [5] 6.95 km (5:36 / km)
max:180 shoes: Nike LunarSwift (pair #3)

Hill session with William and Henrik W. 5 x 5min w. rec. jog down. First half of the slope was icy and not really suitable for intervals.

Running warm up/down 22:46 [2] 3.69 km (6:10 / km)
shoes: Nike LunarSwift (pair #3)

Monday Mar 25, 2013 #

6 PM

Running long (easy) 1:19:20 [2] 16.8 km (4:43 / km)
shoes: Nike LunarSwift (pair #3)

Easy long run in Falun. Felt OK.

Sunday Mar 24, 2013 #

7 AM

Running (easy) 48:10 [2] 10.1 km (4:46 / km)
shoes: Nike LunarSwift (pair #3)

Easy morning run in Sundsvall

Saturday Mar 23, 2013 #

9 AM

Running (easy) 1:06:10 [2] 13.9 km (4:46 / km)
shoes: Nike LunarSwift (pair #3)

Easy run in Sundsvall. Nice weather!

Friday Mar 22, 2013 #

Note
(rest day)

Had planed to do a lunch run but the whole day is stacked with unexpected meetings followed by a 4h train ride up to sundsvall.

Thursday Mar 21, 2013 #

11 AM

Running (Easy) 29:10 [2] 5.92 km (4:56 / km)
shoes: Nike LunarSwift (pair #2)

Lunch run. Shitty conditions...
6 PM

Running warm up/down 16:01 [2] 3.4 km (4:43 / km)
shoes: Nike LunarSwift (pair #3)

Running intervals 28:00 [5] 6.5 km (4:18 / km)
max:179 shoes: Nike LunarSwift (pair #3)

Interval session on the treadmill. 6 x 3m @ 3.20/k w. 2m rec. Wille was doing some distance training on the ellipse.

Running warm up/down 19:03 [2] 3.9 km (4:53 / km)
shoes: Nike LunarSwift (pair #3)

Wednesday Mar 20, 2013 #

Note
(sick) (rest day)

Had a severe headache when I got back from work so I skipped training.

Tuesday Mar 19, 2013 #

11 AM

Running (Easy) 37:10 [2] 7.9 km (4:42 / km)
shoes: Nike LunarSwift (pair #3)

Short run from work around the "Älven runt" loop. Super icy...
6 PM

Running warm up/down 33:10 [2] 6.8 km (4:53 / km)
shoes: Nike LunarSwift (pair #3)

Running intervals 30:00 [5] 6.4 km (4:41 / km)
shoes: Nike LunarSwift (pair #3)

Training with the club. Did 4 x 6min w. 2min rec.

Monday Mar 18, 2013 #

6 PM

Running long (Easy) 1:26:00 [2] 17.9 km (4:48 / km)
shoes: Nike LunarSwift (pair #3)

Long run with Lindberg.

Sunday Mar 17, 2013 #

Note
(rest day)

Planed rest day.

Saturday Mar 16, 2013 #

10 AM

Running (easy) 1:11:32 [2] 15.01 km (4:46 / km)
shoes: Nike LunarSwift (pair #3)

Easy long run in sundvall.

Friday Mar 15, 2013 #

12 PM

Running (Easy) 36:28 [2] 7.6 km (4:48 / km)
shoes: Nike LunarSwift (pair #3)

Short run from work during lunch.

Thursday Mar 14, 2013 #

Running hills 55:20 [4] 10.1 km (5:29 / km)
max:176 shoes: Nike LunarSwift (pair #3)

Hillsession woth 10 x 1min w. rec. jog back down. Felt OK.

Wednesday Mar 13, 2013 #

6 PM

Running long 1:34:20 [2] 16.24 km (5:49 / km)
ahr:142 shoes: VJ Bold

Easy long run with Lindberg on icy trails and some shorter parts in the forest.

Tuesday Mar 12, 2013 #

6 PM

Running warm up/down 26:41 [2] 3.63 km (7:21 / km)
ahr:122 shoes: Nike LunarSwift (pair #2)

Running hills 34:10 [5] 7.25 km (4:43 / km)
max:180 shoes: Nike LunarSwift (pair #2)

Hill session with the club. 6 x 3min w. 2min rec. Felt powerless and had a hard time getting my pulse up.

Running warm up/down 9:33 [2] 1.66 km (5:45 / km)
ahr:138 shoes: Nike LunarSwift (pair #2)

Monday Mar 11, 2013 #

7 PM

Running (easy) 32:53 [2] 7.05 km (4:40 / km)
shoes: Nike LunarSwift (pair #3)

Easy run from home. Had planed for 75min but my right calf started to stiffen up after 20min so headed back home to avoid stress injury.

Sunday Mar 10, 2013 #

Note
(rest day)

Travel day, back to the icy hell in Sweden.

Saturday Mar 9, 2013 #

10 AM

Running warm up/down 19:10 [2] 3.2 km (5:59 / km)
shoes: VJ Bold

Orienteering race 54:50 [5] 11.48 km (4:47 / km)
ahr:167 max:186 shoes: VJ Bold

One-man-relay with the finish team. Felt OK but manage to break my compase so that the magnet came loose from the needle. This lured me into making a 3 min mistake.
7 PM

Orienteering (Night) 54:20 [2] 8.7 km (6:15 / km)
shoes: Inov8 X-talon 212

Night-O training. Felt pretty good but was technically demanding along the coastline. No big mistakes, just a bit sloppy + the flags was hard to see.

Friday Mar 8, 2013 #

9 AM

Orienteering long 1:23:18 [2] 12.0 km (6:57 / km)
shoes: Inov8 X-talon 212

Long distance course from the hotel. Kept it easy to save my legs for tomorrows "race".
4 PM

Running warm up/down 13:49 [3] 1.55 km (8:55 / km)
shoes: Inov8 X-talon 212

Orienteering intervals 1:04:00 [4] 8.77 km (7:18 / km)
max:175 shoes: Inov8 X-talon 212

O-intervals with Rollen, William and Rickard. Tired in the beginning but got better towards the end.

Thursday Mar 7, 2013 #

9 AM

Orienteering 1:01:51 [2] 9.82 km (6:18 / km)
ahr:138 max:162 shoes: Inov8 X-talon 212

Contour-only course with no north lines + some other features/symbols removed. Went OK but had a dog follow me from the 5th control to the second last.

Ran an extra 20 min with Bäckman along the gravel road to get the full hour.
4 PM

Running warm up/down 17:35 [2] 2.95 km (5:58 / km)
shoes: VJ Bold

Orienteering long 39:38 [5] 6.39 km (6:12 / km)
ahr:162 max:175 shoes: VJ Bold

Middle training with the finish team on one of the coastal maps. Tricky navigation, soft on the foot and heavy rain made for tough race.

Wednesday Mar 6, 2013 #

10 AM

Orienteering 57:22 [3] 4.9 km (11:42 / km)
shoes: Inov8 X-talon 212

Middle course in one of the toughest terrains I have run in. Sharp stones on the ground together with super dense green areas = not so fun terrain.

Orienteering 44:10 [3] 6.8 km (6:30 / km)
shoes: Inov8 X-talon 212

Ran a second training after some 30min rest. A bit sloppy in the middle, got caught by David but managed to finish of well.

Tuesday Mar 5, 2013 #

9 AM

Orienteering 1:01:45 [3] 9.12 km (6:46 / km)
shoes: Inov8 X-talon 212

Momentbana in nice terrain. Felt good considering this is the first technical training on bare ground since Smålandskavlen.
3 PM

Running warm up/down 26:20 [2] 3.8 km (6:56 / km)
shoes: VJ Bold

Orienteering race 39:20 [5] 7.5 km (5:15 / km)
max:182 shoes: VJ Bold

We ran the middle course from the world ranking event comp last weekend. Technically sloppy and not aggressive enough. Way behind Theirry G.

Monday Mar 4, 2013 #

Note
(rest day)

Travel day to Barbate in Spain.

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