Training Log Archive: JonasBIn the 7 days ending Jul 19, 2009:
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Sunday Jul 19, 2009 #
Orienteering race 1:37:47 [5] 14.0 km (6:59 / km)
shoes: Icebug Spirit OLX
8th place today.
Running warm up/down 50:00 [2] 5.0 km (10:00 / km)
shoes: Icebug Spirit OLX
Saturday Jul 18, 2009 #
Orienteering 45:10 [2] 4.0 km (11:18 / km)
shoes: Icebug Spirit OLX
Ol with Rollen on one of the traning maps.
Friday Jul 17, 2009 #
Running 3:00:00 [2] 35.0 km (5:09 / km)
shoes: Nike Air Span 5
Training volume for 15t-17th july.
Wednesday Jul 15, 2009 #
Running 23:40 [3] 5.0 km (4:44 / km)
shoes: Nike Air Span 5
to work
Running warm up/down 32:10 [2] 5.0 km (6:26 / km)
shoes: Nike Air Span 5
Running race 17:18 [5] 5.0 km (3:28 / km)
shoes: Saucony Static Racer
Öbackalufsen 5k: Felt totally out of shape before start. Ran the first k 2 sec faster then planed. After ~1.5k came this really steep slope that killed my legs. Had to let Anton go but gained a few sec on him in the final 2k but not enough to close the gap.
1) Anton 17:11
2) Jonas 17:18
3) Örjan 17:33
1) Anton 17:11
2) Jonas 17:18
3) Örjan 17:33
Tuesday Jul 14, 2009 #
Running 25:20 [2] 5.0 km (5:04 / km)
shoes: Nike Air Span 5
Planned to run 80min easy but my legs felt like shit so i ran back home after 20min.
Running 23:58 [3] 5.0 km (4:48 / km)
shoes: Nike Air Span 5
To work.
Monday Jul 13, 2009 #
Running long 1:28:38 [3] 18.8 km (4:43 / km)
ahr:149 max:165 shoes: Nike Air Span 5
Longrun on trails around fågelberget and södraberget. Felt really bad the first 20min and my muscles have not recovered but were still able to run pretty fast without the presence of acid. Feels like I'm in a decent shape now and I'm really looking forward to O-ringen, Sprint and Ultra long nationals.