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Training Log Archive: JonasB

In the 7 days ending Dec 2, 2007:

activity # timemileskm+m
  Running7 8:00:00 59.03(8:08) 95.0(5:03)
  Climbing3 5:10:00
  Strength1 1:05:00
  Orienteering1 45:00 4.97(9:03) 8.0(5:38)
  Total7 15:00:00 64.0 103.0

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MoTuWeThFrSaSu

Sunday Dec 2, 2007 #

Climbing 1:00:00 [3]

Gymclimbing as a part of the course.

Strength 45:00 [5]

Body strength training as a part of the course.

Strength warm up/down 20:00 [2]

Climbingcourse with one of Swedens former nationalteam climbers Anita Rosten. Started of with some warmup exercises, then had some climbing traningen focusing on balance, footplacement, dynamic/static movement and the ability to rest while on the wall. Finished of with some hard climbing-specific bodyworkout.

Running long 55:00 [3] 11.0 km (5:00 / km)
ahr:147 max:162 shoes: Adidas adistar Control 4

Had planed to do a 2h+ long run but after 45min I feelt that my body had enough for today so I turned back home. That climbing course really sucked all my power...

Note

103km this week is OK even though I had planed for ~120km. Didnt wanna push todays longrun because I'm going for a harder week (~140km) this following week.

Saturday Dec 1, 2007 #

Running tempo 1:00:00 [4] 14.0 km (4:17 / km)
ahr:155 max:181 shoes: Adidas adistar Control 4

Did a fartlek session in the ongoing snowstorm... up to 10cm of snow on the streets so it was hard to keep a good tempo on the faster parts.

Friday Nov 30, 2007 #

Running long 1:05:00 [3] 13.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Easy run on roads. Got alot of snow yesterday, really awesome weather to run in.

Climbing 2:30:00 [3]

Gym climbing.

Thursday Nov 29, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun around sidsjön + some more.

Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
ahr:145 shoes: Adidas adistar Control 4

Orienteering tempo 45:00 [4] 8.0 km (5:38 / km)
ahr:150 max:173 shoes: Adidas adistar Control 4

Clubtraining: Night-poker-orienteering, got 5 playingcards in the start together with the map. Then there were 2 cards on each control, the goal was to get as good hand as possible by changing cards with the cards on the controls within the maximumtime of 45min. Had really bad luck... didnt see one card above 10... Still manage to get a flash in diamonds. Legs feelt pretty good even though it was partly really exhausting to run in the snow (got ~15cm snow today).

Wednesday Nov 28, 2007 #

Running 40:00 [3] 7.0 km (5:43 / km)
ahr:144 max:156 shoes: Adidas adistar Control 4

Morningrun on södermalm. Pretty cold today -13°C.

Running long 1:10:00 [3] 13.0 km (5:23 / km)
ahr:143 max:157 shoes: Adidas adistar Control 4

Longrun in the evening. Had planed to run 90min (~18km) but after ~50min or so, my stomach started to feel strange... and after another 10min of running, it hadnt gotten any better so I turned home.

Tuesday Nov 27, 2007 #

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
ahr:144 max:157 shoes: Adidas adiStar 4 Competition

Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:155 max:180 shoes: Adidas adiStar 4 Competition

Long intervals: 3 x 1mile / 2.5 rec (5:26, 5:20, 5:08). The course (~1610 +/- 5m) that I measured earlyer today wasnt as icefree as I thought it would be... and quite heavy due to a big slope in the middle. Ran a bit to slow on the first one and the second one was heavyer due to the face that I ran the course in the opposite way. Ran almost 100% on the last one but still had a nice kick on the last 150m. Had planed to continue another 200m on the last interval to make it 5k total but I totally forgot it...
C • slope 3

Monday Nov 26, 2007 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Adidas adistar Control 4

Running tempo 1:00:00 [4] 12.0 km (5:00 / km)
ahr:156 max:172 shoes: Adidas adistar Control 4

Clubtraining: Ran to the training were we did some short intervals on road. Ran a few with Janne and Ulrik, slower then interval pace (~4 min/km). But after 4 laps Janne had to drop of due to light injury, so from there on I did 8 consecutive laps with the same pace. Then a ~2min rec and another 8 laps in a row.

Climbing 1:40:00 [3]

Gym Climbing.

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