Training Log Archive: JonasBIn the 7 days ending Oct 25, 2009:
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Sunday Oct 25, 2009 #
Running warm up/down 37:50 [1] 4.0 km (9:28 / km)
shoes: Icebug Spirit OLX
Orienteering race (course 9.3km) 1:06:16 [5] 10.0 km (6:38 / km)
shoes: Icebug Spirit OLX
Smålandskavlen, 4th leg: ~25sec on the second control, got a bit to far left. 1min on the 4th and 20sec on 5th. 30sec on 17th.
Saturday Oct 24, 2009 #
Running 33:10 [1] 6.0 km (5:32 / km)
shoes: Nike Air Span 6
Easy jog with Hammers and Wille.
Friday Oct 23, 2009 #
Running warm up/down 47:39 [1] 5.0 km (9:32 / km)
Orienteering race (course 12.5km) 1:29:26 [5] 14.0 km (6:23 / km)
shoes: Icebug Spirit OLX
SM-Night: Lost direction just before the first control and lost ~40sec. Somehow got really bad direction out from the control and ran really stupid down the the trail. Lost ~1.30min but got the flag pretty good. Made a stupid mistake on 3rd control (the map was very strange here...) and Wille caught up with me (lost ~2min). Thought the course were gonna split up and didn't rely on having he same control. Ran really good until the 8th control were I got bad direction in to the green area and made ~2min. Perfect start on the race... ~6.40min lost... Made some other smaller mistakes on the rest, with total mistakes ~9min. +13min behind Peter Öberg and a 27th place. Wille missed the 3rd place by 11s.
Thursday Oct 22, 2009 #
Note
(rest day)
Wednesday Oct 21, 2009 #
Running 38:40 [2] 7.8 km (4:57 / km)
shoes: Nike Air Span 6
Easy morningrun.
Tuesday Oct 20, 2009 #
Running long 1:07:13 [3] 14.1 km (4:46 / km)
shoes: Nike Air Span 6
Easy run.
Monday Oct 19, 2009 #
Running intervals 1:07:13 [5] 10.0 km (6:43 / km)
shoes: Nike Air Span 6
Intervals with SOK. Felt heavy. Ran a bit to fast on the 3-4 reps.