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Training Log Archive: JonasB

In the 7 days ending May 11, 2008:

activity	#	time	miles		km		+m
Climbing	4	13:00:00
Running	5	3:59:10	25.23		40.6		160
Orienteering	2	1:14:48	8.14	(9:11)	13.1	(5:43)
Total	7	18:13:58	33.37		53.7		160

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Sunday May 11, 2008 #

Climbing 4:00:00 [2]

Day 2 of the climbingcourse. Tryed leading Kingsieze in the end but didnt have the power if my arms to pass the crux so i dropped of and took a 4m fall.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
ahr:143 max:156 shoes: Adidas adistar Control 4

Running tempo 20:10 [4] 5.3 km (3:48 / km)
ahr:155 max:164 shoes: Adidas adistar Control 4

Feelt really heavy when i got home from the climbingcourse but after a short nap and some food i was ready to go again. Did a temporun on trails/asphalt.

Saturday May 10, 2008 #

Climbing 4:00:00 [1]

Climbingcourse i on Brattberget. Really awesome weather! ~22°C and bright sun!

Note
(rest day)

Took the day of from running, were really tired when i came home from the climbingcourse.

Friday May 9, 2008 #

Running long 56:00 [3] 12.5 km (4:29 / km) +160m 4:13 / km
ahr:146 max:160 shoes: Adidas adistar Control 4

Did the loop around LV5->NTO->Södraberget->LV5 and back home. Warmest day so far this year ~21°C. Feelt fresh and could push a bit harder on the flat parts.

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

Got up 15min later then planed so i didnt have time to run the usual loop.

Bouldering in Bergafjärden with Jonas Å. Started on the new problem called Smulpaj, graded 6C with the crux on the first move. Manage to do the first move one time after ~25 tries but then i got so excited i fucked up the rest and fell....

Running warm up/down 30:00 [2]
shoes: Adidas adistar Control 4

Orienteering tempo 32:48 [4] 6.5 km (5:03 / km)
ahr:168 max:180 shoes: VJ Twister 2007

Clubtraining: One-man-relay on Södraberget, 3 x 1.5km and then a common final lap of ~2km. Were pretty unconcentraded the whole training and ad a hardtime pacing my self. Made a few mistakes on the first lap ~30s and a smaller one on the 2:e lap ~15sec. My stomach started to trubble me on the 3:e lap but forced my self to concentrate and ran pretty solid. Cought up with the guys in the lead on the 2:nd control on the last lap. Went straight in to leading position and took the final controls good (except that Sara had put the 4th control in the wrong place...). Thought i had the "victory" in my pocket since i were pretty sure i could outkick Martin and Pessi pretty easy, but damn was i wrong. With ~500m left to the finish my stomach started doing hula-hoop loops around my belly and I had to stop and do business... Walked back to the finish and manage to get in 3rd place.

Wednesday May 7, 2008 #

Running warm up/down 15:00 [2]
shoes: VJ Twister 2007

Orienteering tempo 42:00 [4] 6.6 km (6:22 / km)
ahr:168 max:180 shoes: VJ Twister 2007

Clubtraining: O-training, were suppose to run a short course ~3.3km, then rest a small bit and then rerun the course one more time. Splits (21:45, 19:56) rec ~4min. My focus today was on getting a good direction out from the controls and work active with the compass. The course were so easy i didnt need to use my loupe. Held back a bit to be fresh for tomorrows workout.

Tuesday May 6, 2008 #

Running warm up/down 44:00 [2] 7.8 km (5:38 / km)
ahr:135 max:150 shoes: Adidas adiStar 4 Competition

Running intervals 24:00 [4] 5.0 km (4:48 / km)
ahr:163 max:184 shoes: Nike Waffle XC

Clubtraining: First tracksession this year with Anton on Baldershov. Tryed my new XC spikes on the track, they feel awesome! Keept it cool since ive been sick for the last 7 days. Did a strange session since I had to switch back to my flats after the first 2 intervalls due to my calfs couldnt take it anymore :)
Did a little sprint on the last 100m on the second interval, feelt really nice to run fast. Splited 33s on the last 200m.

The session when like this:
1000 1000 600 1000 1000 400
splits (3:15, 3:22, 2:05, 3:30, 3:23, 1:12 ) rec 60s

Monday May 5, 2008 #

Climbing 2:00:00 [2]

Did some gymclimbing and skipped running today to be 100% for tomorrows tracksession.

Note

Looks like they had a really nice course on elitserien this weekend, to bad i couldnt run...

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