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Training Log Archive: JonasB

In the 7 days ending Mar 22, 2009:

activity	#	time	miles	km	+m
Orienteering	7	9:26:23	27.15	43.7	375
Running	5	3:27:39
Total	7	12:54:02	27.15	43.7	375
[1-5]	6	11:49:44

2:47

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Sunday Mar 22, 2009 #

Running warm up/down 25:35 [1]
shoes: Nike Air Span 5

comp

Orienteering race (course 6.8km) 40:06 [5] 7.3 km (5:30 / km) +375m 4:22 / km
shoes: Nike Waffle XC

Competition in El Pardo (Day 2 Martin Kronlund Trophy). Better terrain but still a crap map. Made a stupid mistake on 1.30min and a some other minor mistakes with a total of ~4.30min. Were really tired today and couldn't have matched Williams time even if i ran a clean race. 6th place today aswell.

Orienteering (course 4km) 27:08 [3] 4.3 km (6:19 / km)
shoes: Nike Air Span 4

Session 16: Last run in spain. Middledistance in pegurinos. Ran very well with ~20sec in total mistakes.

Saturday Mar 21, 2009 #

Running warm up/down 23:48 [1]

comp

Orienteering race (course 11.3km) 1:25:18 [5] 14.0 km (6:06 / km)

Competition in El Pardo (Martin Kronlund Trophy). The map was quite bad and on some parts almost unreadable (because they used an unnecessary amount of details). Half the map was green forest you had to "swim" trough. Made alot of mistakes ~13min in total. Finished on 6th place 14min behind Ionut Zinca.

Note

Since we started so late and got back to the camping at ~16.30 we skipped the second session today.

Friday Mar 20, 2009 #

Orienteering (course 6.5km) 1:05:24 [2]
ahr:128 max:157 shoes: Nike Air Span 4

Session 13: Middledistance in Almorox. Had to stop and do #2 on the way to the 2nd control and got stinged by a bee on the way to the 4th and had to stop for 10min... Anyway, ran pretty solid in the end with only minor mistakes.

Orienteering (course 3.7km) 23:59 [3]
ahr:136 max:155 shoes: Nike Air Span 4

Session 14: Short middle distance in awesome terrain. Made a few minor mistakes ~1.30min in total.

Thursday Mar 19, 2009 #

Note
(rest day)

Orienteering 1:04:18 [0] 5.5 km (11:41 / km)
shoes: Nike Air Span 4

("power"-)walked a part of a longdistance course with wille and tomas. The most detailed map i have ever walked on.

Wednesday Mar 18, 2009 #

Running warm up/down 13:47 [1]
shoes: VJ Twister 2007

session 11

Orienteering race (course 5.2) 33:47 [5]
ahr:156 max:169 shoes: VJ Twister 2007

Session 11: One-man-relay (3 laps) masstart on a highly detailed map. Ran pretty good except for a 50sec mistake follow by a smaller one (25sec). Finished 6th just behind #2-5. Tomas took a crushing victory.

Running long 1:23:57 [2]
ahr:119 max:146 shoes: Nike Air Span 5

Session 12: Ran back on the monk path from Francos cross to the camping together with hammers, rollen, anders and anu. Gonna be nice with a recoveryday tomorrow.

Tuesday Mar 17, 2009 #

Orienteering 1:40:24 [3]
ahr:130 max:156 shoes: Nike Air Span 4

Session 9: Ran two sprint courses very high up (~1700m) in pegurinos area. Very difficult but i didnt like the way the map drawer had done the map. Ran quite slow on both courses and we have to run between the finish of the first and to the start of the second course.

Running 10:45 [1]
shoes: Nike Air Span 4

session 10

Orienteering 56:10 [2]
ahr:138 max:155 shoes: Nike Air Span 4

Session 10: Middle distance with two laps, map change and started in pairs. Took it easy since my legs feels a bit tired. Ran solid but skipped a few controls in the end to save my muscles for tomorrows race.

Monday Mar 16, 2009 #

Running warm up/down 28:10 [1]
shoes: Nike Air Span 4

session 7

Orienteering (course 5.6km) 36:57 [3] 6.2 km (5:58 / km)
ahr:149 max:161 shoes: Nike Air Span 4

Session 7: Ran an middledistance course from the competition 2006 in pegurinos. One of the best terrains i have ever run in! Very difficult but still very fast. Did a smal mistake on the 9th control ~20sec and a large one ~45sec on the 15th. Ran good on the difficult parts.

Running warm up/down 21:37 [1]
shoes: VJ Twister 2007

Session 8

Orienteering tempo (course 6.1) 32:52 [5] 6.4 km (5:08 / km)
ahr:161 max:170 shoes: VJ Twister 2007

Session 8: Night-O (Lägermästerskap) in pegurinos. Finished 2nd 1.27min after william. Ran pretty good with no large mistakes. Cought up with stefan and jimmy and started running a bit sloppy. Did a few 10-15sec mistakes but it would still be though to do 1.30min faster.

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