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Training Log Archive: JonasB

In the 7 days ending Oct 5, 2008:

activity # timemileskm+m
  Running7 10:04:46 73.32(8:15) 118.0(5:08)
  Climbing2 4:45:00
  Total7 14:49:46 73.32 118.0

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MoTuWeThFrSaSu

Sunday Oct 5, 2008 #

Running long 1:45:13 [3] 22.0 km (4:47 / km)
ahr:142 max:159 shoes: Nike Air Span 4

Felt totally smashed after 8h as functionary on the Swedish School Champs. Still manage to drag my ass out and run a good longrun in the evening.

Saturday Oct 4, 2008 #

Running 1:04:25 [3] 13.2 km (4:53 / km)
ahr:137 max:155 shoes: Adidas adiStar 4 Competition

Ran with Tom, Julian and Anna.

Friday Oct 3, 2008 #

Running 37:47 [2] 7.0 km (5:24 / km)
shoes: Nike Air Span 4

Morning run on trails and skiitracks.

Running 50:24 [2] 8.7 km (5:48 / km)
shoes: Nike Air Span 4

Easy run with Tom.

Thursday Oct 2, 2008 #

Running 42:09 [2] 7.2 km (5:51 / km)
ahr:133 max:145 shoes: Nike Air Span 4

Morningrun before school on skiitracks and trails. 7°C and heavy rain.

Running warm up/down 28:32 [2] 5.0 km (5:42 / km)
shoes: Nike Air Span 4

Running tempo 14:21 [4] 4.0 km (3:35 / km)
shoes: Nike Air Span 4

Got home late from school, eat quickly then i went out to midskogs to help Johan move some stuff. It got quite late before i started and the rain was pouring down so i wasnt so excited to run. Still managed to do a half decent temporun without drowning :)

Wednesday Oct 1, 2008 #

Running 22:20 [2] 4.0 km (5:35 / km)
shoes: Nike Air Span 4

Easy morning run on trails. 6°C and a light drizzle. Sucks when school starts at 8.15...

Running long 1:27:28 [3] 18.2 km (4:48 / km)
ahr:145 max:160 shoes: Nike Air Span 4

Afternoon run with Tom. 9°C and a light drizzle in the end of the run.

Climbing 2:10:00 [1]

Indoor climbing with Anders. Felt alot better then expected.

Tuesday Sep 30, 2008 #

Running 48:07 [3] 10.0 km (4:49 / km)
ahr:143 max:154 shoes: Nike Air Span 4

Morningrun around a new loop.

Running warm up/down 52:50 [2] 7.7 km (6:52 / km)
ahr:135 shoes: Adidas adiStar 4 Competition

Running intervals 26:50 [5] 6.0 km (4:28 / km)
ahr:158 max:184 shoes: Adidas adiStar 4 Competition

Ran 6 x 1k intervals with Tom on the skiitrack by Timrå hockeyarena. My calfs felt stiff on the warmup and the first 2 intervals but then they loosen up. We ran a bit to far on the first interval, would have been ~3.11 otherwise. Tried a long kick on the last one with ~350m to go to crack 3min and succeded. Splits (3:17, 3:12, 3:12, 3:11, 3:09, 2:59) rec 1:30. Its a really nice place we found for our intervals. Quite flat and the track is covered in sawdust so its harmless for the legs.

Monday Sep 29, 2008 #

Running 24:20 [2] 5.0 km (4:52 / km)
shoes: Nike Air Span 4

Easy recovery run.

Climbing 2:35:00 [1]

Indoor climbing. Felt strong.

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