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Training Log Archive: JonasB

In the 7 days ending Jan 11, 2009:

activity # timemileskm+m
  Running7 10:48:21 79.47(8:09) 127.9(5:04)
  Climbing2 8:00:00
  Cycling1 40:11
  Total7 19:28:32 79.47 127.9
  [1-5]7 13:58:32

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Sunday Jan 11, 2009 #

Running long 2:13:09 [2] 24.3 km (5:29 / km)
ahr:138 max:157 shoes: Nike Air Span 4

Longrun with Tom and a few others around södraberget on trails and skiitracks.

Saturday Jan 10, 2009 #

Running 26:39 [2] 5.5 km (4:51 / km)
ahr:137 max:146 shoes: Nike Air Span 4

Had to shorten my morningrun to get in time for the iceclimbing.

Climbing 5:30:00 [0]

Iceclimbing with Johan and David. Warmed up on a WI 3 fall then did a steep WI 4 and finished of with a mixed WI 4 / M?, where i had to do some really delicate and scary moves on very very thin ice ( >1cm thick).

Running 57:38 [2] 12.0 km (4:48 / km)
shoes: Nike Air Span 4

Where quite tired when i got home from the climbing so i skipped the temporun and did a easy run instead. Forgot my pulse band again...

Friday Jan 9, 2009 #

Running 38:52 [2] 8.0 km (4:52 / km)
shoes: Nike Air Span 4

Morningrun around the usual loop. Forgot my pulseband.

Running long 58:50 [2] 12.3 km (4:47 / km)
ahr:138 max:146 shoes: Nike Air Span 4

Easy run to bergsåker and back. Felt good.

Thursday Jan 8, 2009 #

Running 26:20 [2] 5.5 km (4:47 / km)
ahr:137 max:146 shoes: Nike Air Span 4

Got up way to late and had to shorten my morningrun a bit to get in time for a meeting.

Running warm up/down 32:48 [2] 5.5 km (5:58 / km)
ahr:135 max:144 shoes: Nike Air Span 4

including 4 strides and some plyos.

Running hills 19:03 [5] 2.5 km (7:37 / km)
ahr:139 max:166 shoes: Adidas adiStar 4 Competition

Session of short steep hills (2x5x100m) full speed and focus on high knees and good form. Splits (26.5, 28.1, 26.8, 27.4, 27.4 :: 26.5, 27.2, 27.4, 28.6, 26.1) rec 1min (jog down) and 3min between sets. Felt good, but the hill is quite steep and i died the last 10m on every interval.

Climbing 2:30:00 [1]

Indoor climbing with Johan and Jonas.

Wednesday Jan 7, 2009 #

Running 38:20 [2] 8.0 km (4:48 / km)
ahr:137 max:145 shoes: Nike Air Span 4

Morningrun around the usual loop. Felt better today.

Running long 1:04:25 [2] 14.0 km (4:36 / km)
ahr:138 max:148 shoes: Nike Air Span 4

Easy run around the city.

Tuesday Jan 6, 2009 #

Running 38:37 [2] 8.0 km (4:50 / km)
ahr:140 max:151 shoes: Nike Air Span 4

Morningrun around the usual loop. Felt like crap and had a high pulse even though i was running slow.

Running 51:25 [3] 8.5 km (6:03 / km)
ahr:137 max:166 shoes: Adidas adiStar 4 Competition

Did the warmup as usual including 6 strides. Had planed to do 6x3min intervals but felt really bad during the warmup and even worse after the first interval so i decided to abort the practise. Did 20min of plyos instead and a easy jog home.

Monday Jan 5, 2009 #

Cycling 40:11 [2]
ahr:127 max:131

Still -19°C this morning so i took the trainer for a spin in the livingroom.

Running long 1:02:15 [3] 13.8 km (4:31 / km)
ahr:143 max:155 shoes: Nike Air Span 4

The temperature droped to -5°C in the afternoon and i was able to run again.

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