Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Feb 22, 2009:

activity	#	time	miles		km		+m
Running	6	6:12:06	39.89	(9:20)	64.2	(5:48)
Climbing	2	3:55:00
Orienteering	2	2:38:19	7.83		12.6
XCskiing	2	1:25:05	2.49		4.0
Strength	1	1:00:00
Ski-O	1	47:48	7.15	(6:41)	11.5	(4:09)
Total	7	15:58:18	57.35		92.3

3:52

0:00

» now

Sunday Feb 22, 2009 #

Orienteering long 1:31:45 [2]
ahr:134 max:153 shoes: VJ Twister 2007

O-course with Wille. Some parts were quite heavy with knee-deep snow and a hard crust on top that hurt like hell.

Running warm up/down 23:00 [2] 3.0 km (7:40 / km)
shoes: Adidas Adizero PR

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

DM on 3000m in Falun. Felt quite exhausted even before we started but i went out to run fast but couldn't hold the pace(36.5s/200m) on the last 1200m. Splits (3:02, 3:08, 3:12). Same time as last time we ran but my legs were far from fresh this time. Sub 9 should be possible later this year.
Wille on the other hand ran like the wind, 8:40 and a new PR! Impressive time considering that he were also quite beatup and he ran in a pair of DS trainers! He should be able to do sub 8:30 quite easy with fresh legs and spikes.

Saturday Feb 21, 2009 #

Ski-O tempo (course 8km) 47:48 [4] 11.5 km (4:09 / km)

Ski-O at lugnet. Quite fun course on a dense tracksystem. First ski-o in ~3 years. Took two bad routeshoises but otherwise ok. Forgott my pulseband...

XCskiing warm up/down 19:45 [2] 4.0 km (4:56 / km)

Running intervals 1:08:00 [4] 9.2 km (7:23 / km)
ahr:145 max:166 shoes: VJ Twister 2007

Downhill night-o sprint intervals. Best workout so far this winter. Were able to run quite fast even though it was knee-deep snow. 4 intervals with rec jog back up to the start.

Friday Feb 20, 2009 #

Orienteering long (Course 9km) 1:06:34 [2] 12.6 km (5:17 / km)
ahr:134 max:141 shoes: Nike Air Span 5

Night-O course with Wille and stefan.

Thursday Feb 19, 2009 #

Running warm up/down 43:34 [2] 7.9 km (5:31 / km)
ahr:135 shoes: Nike Air Span 5

Running hills 21:01 [5] 4.1 km (5:08 / km)
max:177 shoes: Nike Air Span 5

Short(fast) hills with Tom. 8 x 275m, rec jog down.
Splits:
Time HRmax
1:00 168
0:57 175
0:58 176
0:58 176
0:58 177
0:59 176
1:00 176
0:59 175

Really freezing today, the termometer showed -18.6°C when i got back home...

Note

School started at 8 and i overslept bit so i had no time to run... dammit...

Wednesday Feb 18, 2009 #

Running 21:58 [1] 4.5 km (4:53 / km)
shoes: Nike Air Span 5

Almost forgot to make lunch today so i had to shorten the run to be in time for class...

Strength 1:00:00 [1]

Strength session with Tom. Warmed up with some abs/back exercises. Main program consisted of: 2x10x60kg heelraisings, 2x10x40kg roman deadlifts, 2x6x60kg + 2x6x70kg squats and finished of with 2x20(+15kg) lunges. Legs were pretty dead after the last set.

XCskiing 1:05:20 [1]

Easy classic skiing on södraberget. Were a wild reindeer standing in the middle of the goal area watching the skiers pass O.o

Climbing 1:25:00 [1]

Indoor climbing with Per. Had no power in my arms so i shorten the session a bit (a bit to much strength in one day).

Tuesday Feb 17, 2009 #

Running warm up/down 42:59 [2] 7.0 km (6:08 / km)
ahr:135 shoes: Nike Air Span 5

Running hills 29:35 [5] 4.0 km (7:24 / km)
max:179 shoes: Nike Air Span 5

Intervals and hills with Tom. Started out by doing 3x3min w. 1min rec deepsnowrunning. But we aborted this practise because it was ~1dm of water under the snow which made the shoes soaking wet. Instead we set up a new workout 2 x Sidsjö-skiislope, splits (4:24, 4:09) rec ~4min (jog down).

Running 35:29 [2] 6.0 km (5:55 / km)
ahr:138 max:150 shoes: Nike Air Span 5

Morningrun on trails towards klissberget and back.

Monday Feb 16, 2009 #

Running long 1:17:08 [2] 15.5 km (4:59 / km)
ahr:139 max:161 shoes: Nike Air Span 5

Easy run with Tom on skiitracks/trails and walkingpaths.

Climbing 2:30:00 [1]

Indoor climbing with Johan.

« Earlier | Later »