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Training Log Archive: JonasB

In the 7 days ending Oct 4, 2009:

activity # timemileskm+m
  Running6 7:34:44 59.28(7:40) 95.4(4:46) 280
  Climbing3 7:25:00
  Orienteering1 57:01 5.28(10:48) 8.5(6:42)
  Total6 15:56:45 64.56 103.9 280
  [1-5]6 10:56:45

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MoTuWeThFrSaSu

Sunday Oct 4, 2009 #

Note
(rest day)

Out on midskogs the whole day brushing/making a new route.

Saturday Oct 3, 2009 #

Running 39:22 [2] 7.8 km (5:03 / km)
ahr:141 shoes: Nike Air Span 6

Morningrun.

Running warm up/down 37:33 [2] 7.6 km (4:56 / km) +180m 4:25 / km
ahr:144 shoes: Nike Air Span 6

Running tempo 31:54 [3] 7.5 km (4:15 / km)
ahr:153 max:164 shoes: Nike Air Span 6

Temporun with Tom. Pretty tired from the climbing and got very hungry on the warm down home.

Climbing 5:00:00 [0]

Climbing in midskogs. Fck*ed up my onsight attempt on the 6b route just before the top...

Friday Oct 2, 2009 #

Running long 1:31:10 [2] 19.6 km (4:39 / km)
ahr:144 shoes: Nike Air Span 6

Longrun with Markus towards Bergsåker and back home. Ran an extra loop after dropping of Markus.

Thursday Oct 1, 2009 #

Running 23:56 [2] 4.5 km (5:19 / km)
ahr:139 shoes: Nike Air Span 6

Morningrun.

Running long 56:40 [3] 13.0 km (4:22 / km)
ahr:147 max:166 shoes: Nike Air Span 6

First 15 easy then increased the pace a bit.

Climbing 1:10:00 [1]

Indoor climbing.

Wednesday Sep 30, 2009 #

Running warm up/down 37:57 [2] 7.8 km (4:52 / km)
ahr:141 shoes: Nike Air Span 6

Easy morningrun around the usual loop.

Running warm up/down 25:37 [1] 4.0 km (6:24 / km)
shoes: Icebug Spirit OLX

Orienteering tempo (course 7.5km) 57:01 [5] 8.5 km (6:42 / km)
ahr:165 max:179 shoes: Icebug Spirit OLX

Medelpads Night Champs: Started out easy and got a bit insecure but got the flag without mistake. Ran a bit to to far down the slope towards the 2nd but manage to repair, lost ~35-40s. Picked up the pace alot towards the third control but some how I manage to drop my magnifying glass... Took me ~2min to find it. A good start on the race! Ran a bit to straight (got on to the trail on top of the smal hill) in the beginning of the 5th leg. Two smal mistakes (10-15s) on #8 (didn't se the flag) and #9 (questionabel if that rock should be on the map, ~1m high). #10 a bit defensive but OK. On #11 i ran just as planed, straight on the line and hit the large marsh on the left side, ran ~130m on the skiitrack and then straight for the next junction, perfect! Went straight for the control and manage to get totally lost... Had to ran back out to the track and retake it... lost atleast 5min... Thought I was done doing this kind of errors...

Conclusion: Terrible race technically (~8.30min of mistakes) and the shape = 0. Should be able to run atleast 4-5min faster.

Tuesday Sep 29, 2009 #

Running 37:58 [2] 7.8 km (4:52 / km)
ahr:143 shoes: Nike Air Span 6

Morningrun around the usual loop.

Monday Sep 28, 2009 #

Running 36:48 [2] 7.8 km (4:43 / km) +100m 4:26 / km
ahr:145 shoes: Nike Air Span 6

Morningrun on ~30% trails and 70% ski tracks.

Running 35:49 [3] 8.0 km (4:29 / km)
ahr:150 shoes: Nike Air Span 6

Got out a bit late and a boardmeeting with the climbingclub waiting so i had to shorten the run a bit.

Climbing 1:15:00 [1]

Indoor climbing

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