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Training Log Archive: JonasB

In the 7 days ending Nov 9, 2008:

activity

time

miles

Running

8:15:02

53.18

85.59

Climbing

6:00:00

Orienteering

45:00

3.17

(14:12)

5.1

(8:49)

Total

15:00:02

56.35

90.69

4:45

0:00

» now

Sunday Nov 9, 2008 #

Running warm up/down 45:00 [2]
shoes: VJ Twister 2007

not sure about the time...

Running tempo 14:34 [5] 3.0 km (4:51 / km)
shoes: VJ Twister 2007

3km time-trial in the forest. 3 laps around a heavy course with 2 really wet marshes and 2 short hills. Think i started a few sec to hard on the first lap (trying to hold on to david, tomas and william). Had forgotten to take my asthma sprey so i couldnt breathe properly on the 2 final laps. Placed 4th ~1.30min behind david/wille(who did 13.06?) and 35sec behind tomas.

Note

No second run due to meeting and travel back to Sundsvall.

Saturday Nov 8, 2008 #

Running warm up/down 26:20 [2] 4.0 km (6:35 / km)
shoes: Nike Air Span 4

including some faster sprints.

Running race 9:22 [5] 3.0 km (3:07 / km)
shoes: Adidas Adizero PR

3000m time trial with the club on the 200m indoor track at Lugnet. Since im in pretty bad shape i hadn't really set a goal for the race but decided to open the first k ~3:07 and then just go by feel. Splits (3:08, 3:11, 3:03) ran ~4-5s to slow on the 2nd k and had plenty of energy left in the end. Had Håkan a few m ahead of me but he didnt run on 100%. With spikes and a more even pace i think i could have done 9:10.

Orienteering 45:00 [3] 5.1 km (8:49 / km)
ahr:152 max:163 shoes: VJ Twister 2007

Night-O training from OK Kåre's clubhouse. Thick fog together with a start-the-time-then-draw-your-own-map-on-a-blank-paper-then-run-the-course-and-se-who-wins practise made it quite fun even though the terrain was pretty bad. Manage to get all the controls (which only ~50% runners manage =P ) and made a "smal" 2min mistake. (Not 100% sure about the time, forgot to start my watch in the beginning)

Friday Nov 7, 2008 #

Running 30:02 [2] 6.0 km (5:00 / km)
shoes: Nike Air Span 4

Morningrun before taking the train to Falun.

Running (In water) 1 [4]

Clubtraining with Malung on Lugnet/Falun. Waterrunning intervals 40 x 45/15. Had the most aveful technique ever but still manage to get really tired in my arms and my thighs. (Not sure about the time so ill update this later)

Thursday Nov 6, 2008 #

Climbing 3:10:00 [1]

Indoor climbing with David. No pain in my knee.

Note
(rest day)

Had this strange pain in my knee when i woke up this morning. Not sure if i banged it in to something while sleeping or if its running related. Decided to skipp practice today in case its the second option. Hopefully it won't disturb my traning this weekend in Falun.

Wednesday Nov 5, 2008 #

Running 40:14 [2] 7.85 km (5:08 / km)
ahr:133 max:143 shoes: Nike Air Span 4

Morningrun around the usual loop.

Running long 1:37:16 [2] 18.9 km (5:09 / km)
ahr:134 max:150 shoes: Nike Air Span 4

Easy run with Tom and Anna around gärde.

Tuesday Nov 4, 2008 #

Running 41:51 [2] 7.85 km (5:20 / km)
ahr:133 max:143 shoes: Nike Air Span 4

Morningrun on trails and skiitracks. Nice weather and my body feels pretty good.

Running warm up/down 47:15 [2] 7.24 km (6:32 / km)
ahr:133 max:141 shoes: Adidas adiStar 4 Competition

including 4 strides

Running intervals 28:03 [5] 6.4 km (4:23 / km)
ahr:151 max:179 shoes: Adidas adiStar 4 Competition

Did 4x1mile around sidsjön, starting from the south side running counterclockwise. Splits (5.35, 5.25, 5.18. 5.23) rec 2min. Was +4°C but still some ice on the track. Had a hard time keeping a decent pace up mostly because of the strange light around the track so u cant see all the smal bumps.

Monday Nov 3, 2008 #

Running 41:43 [2] 7.85 km (5:19 / km)
shoes: Nike Air Span 4

Morningrun on skiitracks and trails.

Running long 1:13:21 [2] 13.5 km (5:26 / km)
ahr:132 max:151 shoes: Nike Air Span 4

Had to manage SOKs interval training today so i ran up to haga to pick up the runners. Did the warmup and started the intervals then i continued on my own.

Climbing 2:50:00 [1]

Indoor climbing with David and a few other guys.

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