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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Mar 9, 2008:

activity # timemileskm+m
  Running5 6:04:00 38.21(9:32) 61.5(5:55)
  Orienteering2 3:28:00 20.63(10:05) 33.2(6:16)
  Climbing1 2:00:00
  Total6 11:32:00 58.84 94.7

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Sunday Mar 9, 2008 #

Orienteering long 2:05:00 [2] 21.0 km (5:57 / km)
ahr:144 max:159 shoes: Adidas adistar Control 4

Clubtraining: Longrun on essvik. Feelt pretty good and the leggs were still fresh after 2h of running.
C • Thanks 1

Saturday Mar 8, 2008 #

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: VJ Twister 2007

Warmup/down

Orienteering intervals 40:00 [5] 5.0 km (8:00 / km)
ahr:165 max:179 shoes: VJ Twister 2007

Clubtraining: Orienteering intervals 5x1km (31:04 for the intervals together), rec 1.45. Feelt pretty good and only did 2 smal mistakes ~15sec each.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Twister 2007

warmup

Orienteering tempo 43:00 [5] 7.2 km (5:58 / km)
ahr:168 max:182 shoes: VJ Twister 2007

Clubtraining: "relay"-training in Bergafjärden. Made 2 small mistakes ~30sec total. The map was kinda f*cked on the last 4 controls with large objects missing.

Friday Mar 7, 2008 #

Note
(rest day)

Took a day of in order to recover 100% for next weeks adventure.

Thursday Mar 6, 2008 #

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Usual loop before school.

Running warm up/down 52:00 [2] 6.0 km (8:40 / km)
ahr:125 max:138 shoes: Adidas adiStar 4 Competition

warmup + some drills.

Running hills 25:00 [5] 3.0 km (8:20 / km)
ahr:142 max:182 shoes: Adidas adiStar 4 Competition

Clubtraining: 7x180m hills, splits (0:39, 0:39, 0:40, 0:41, 0:39, 0:39), rec ~2.5min. A bit heavy today but im feeling its going in the right direction.

Wednesday Mar 5, 2008 #

Running long 1:17:00 [3] 16.0 km (4:49 / km)
ahr:144 max:159 shoes: Adidas adistar Control 4

Easy run on skitracks Sidsjön -> LV5 -> NTO -> Södra -> LV5 +a extra loop on streets. The tracks were pretty soft so had a hard time keeping the pulse down and at the same time have a decent speed. Ran the last 2km a bit faster (~4:20-30)
C • good one 2

Tuesday Mar 4, 2008 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Morningrun

Running warm up/down 30:00 [2] 4.5 km (6:40 / km)
ahr:135 max:160 shoes: Adidas adistar Control 4

Running intervals 25:00 [5] 4.0 km (6:15 / km)
ahr:157 max:186 shoes: Adidas adistar Control 4

Clubtraining: 6x700m intervals back and forth. (2:20, 2:01, 2:23, 2:03, 2:35, 2:02) rec ~1:30. The 1,3 and 5 interval were a bit uphill and 2,4 and 6 a bit downhill. Had to stop on the 5th because my stomach feelt like it wanned to turn inside-out. Overall i feelt heavy but what can u expect after over 3 weeks of inactivity.

Monday Mar 3, 2008 #

Note

Had some stuff to do this morning so i didnt get time to do my morningrun :(

Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Adidas adistar Control 4

Had to stay late in school to complete some stuff, so when i got home i were a bit tired a unmotivated to run.

Climbing 2:00:00 [2]

Finished the day of with some gym climbing.

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