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Training Log Archive: JonasB

In the 7 days ending Nov 25, 2007:

activity # timemileskm+m
  Running6 6:50:00 44.74(9:10) 72.0(5:42)
  Climbing3 5:40:00
  Orienteering1 1:05:00 7.46(8:43) 12.0(5:25)
  Total7 13:35:00 52.2 84.0
averages - weight:77.1kg

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Sunday Nov 25, 2007 #

Note

This week didnt go as planed at all, had aimed for 110km but I had to take friday off due to that I feelt a bit worn out and I didnt have time to make a second run yesterday. Gonna try to add two more morningjogs next week to increase the training a bit more.

Running long 1:30:00 [3] 15.0 km (6:00 / km)
ahr:146 max:165 shoes: Adidas adistar Control 4

Clubtraining: Longrun on klissberget. Feelt good even though I was a bit tired since yesterday. The course was to short for me but fortunately I ran to our clubhouse to increase the lenght of the run and then back home.

Running 30:00 [1] 5.0 km (6:00 / km)
shoes: Adidas adistar Control 4

Eveningrun with my youngest sister.

Saturday Nov 24, 2007 #

Running long 1:05:00 [3] 9.0 km (7:13 / km)
ahr:155 max:168 shoes: Adidas adistar Control 4

Trailrun from the clubhouse -> Fågelberget -> Södraberget and back. A bit slow but that was mainly because the trails was frozen and it was pretty hard to keep balance. Increased the pace in the end.
C • ... 2

Friday Nov 23, 2007 #

Note
(rest day)

Feelt its time for a recoveryday.

Climbing 3:00:00 [2]

Gym climbing. Took it easy today since I feelt a bit numb in my fingers earlier this week.

Thursday Nov 22, 2007 #

Running 40:00 [2] 7.0 km (5:43 / km)
ahr:145 max:163 shoes: Adidas adistar Control 4

Recovery run on snowy trails up to Södraberget. Feelt good but my heart rate was very high even though I keept a low tempo. Maby its time for a full days rest...

Running 45:00 [2] 8.0 km (5:38 / km)
ahr:146 max:160 shoes: Adidas adistar Control 4

Clubtraining: Keept the pace down due to my body feeling a bit tired, but not enough to take a day off.

Wednesday Nov 21, 2007 #

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas adistar Control 4

Orienteering race 1:05:00 [4] 12.0 km (5:25 / km)
ahr:171 max:182 shoes: VJ Twister 2007

Nightcup: 9km long course, feelt tired since yesterday, had a hard time keeping a good pace on the easy parts. Started of slow but tryed to increase the pace to the 4:th control, got a ~20sec gap that increase to roughly ~2min on the 6:th control were i made a misstake so the others catched up again. Got really pissed because it was such a simpel control... So I decided to just run with the other guys and not try to break out again and then just outkick them in the end. The plan worked, even though Olov V made a small misstake just before the finish im certain that I would outkick him from the last control. It was a pretty easy win, even though my heart rate says otherwise. Maby need a restday soon to recover from the last 2 weeks of training.

Tuesday Nov 20, 2007 #

Running long 55:00 [3] 13.0 km (4:14 / km)
ahr:154 max:164 shoes: Adidas adiStar 4 Competition

Afternoon run on icy streets around Sundsvall. Good pace, a bit faster then planed but still OK.

Climbing 1:00:00 [2]

A short gym climbing session.

Monday Nov 19, 2007 #

Climbing 1:40:00 [3]

Gym climbing.

Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Adidas adiStar 4 Competition

Ran to the training + warm up/down

Running hills 25:00 [5] 6.0 km (4:10 / km)
ahr:160 max:180 shoes: Adidas adiStar 4 Competition

Clubtraining: Hills 6 x 475m, splits (1:38 1:42 1:45 1:43 1:40 1:44) rec ~2:40. Started the first one a few sec to hard (as always...), on the next five I took it "easy" in the beginning and tryed to kick the last 200m. Had good pace all through much because I had Anton A to run with. Maby should have done 10 hills instead of 6 but I really had to push my self on the last 2 so another 4 would have killed me.

Note
weight:77.1kg

Today I finaly got the curage to steep on the weight... thought it might brake... 77.1kg so I still got to drop like 7-8kg so I can start flying around the track!
C • tack för infot 2

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