Training Log Archive: JonasBIn the 7 days ending Jan 3, 2010:
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Sunday Jan 3, 2010 #
Climbing 6:00:00 [0]
Ice climbing in Liden. Me and David tried out Trappstegsfallet which had awesome ice but alot of water pouring down the ice. Gloves were soaked after the first pitch and got water in my jacket when i followed the second pitch... Icicles on the helmet when we reached the top. Sun and -12°C.
Running 36:35 [3] 8.0 km (4:34 / km)
ahr:151 max:166 shoes: Nike Air Span 6
Loop around Södermalm with a bit higher pace. Felt good.
Saturday Jan 2, 2010 #
Climbing 6:00:00 [0]
Iceclimbing in Liden. I took the sharp end and Pär followed. David and Pete grouped up as well. Really nice day even though it was a bit cold in the end -14°C.
Friday Jan 1, 2010 #
Note
(rest day)
Very tired today. Slept ~4h.
Thursday Dec 31, 2009 #
Running 19:23 [2] 3.85 km (5:02 / km)
shoes: Nike Air Span 6
Easy morningrun before travelling to Stöde.
Wednesday Dec 30, 2009 #
Running warm up/down 13:20 [1] 2.0 km (6:40 / km)
shoes: Icebug Spirit OLX
Orienteering tempo (course 7.2km) 49:06 [5] 9.0 km (5:27 / km)
ahr:174 max:180 shoes: Icebug Spirit OLX
Night-O cup: Started out good by forgetting my headlamp, compass and asthma spray, but luckily I was able to borrow a headlamp... Since this was my first hard session for nearly 6 weeks I had planed to keep a even pace and try to not be disturbed by the others. Got a small gap on a longer leg to the 4th control, but made a mistake on the next control due to not being able to keep the direction. Got a small gap again towards the 6th control and this time I didn't let the others back in the game. Made two small 10s mistakes on the 10th and 11th control otherwise good. Finished first.
Tuesday Dec 29, 2009 #
Running warm up/down (Treadmill 2% incline) 37:05 [2] 9.0 km (4:07 / km)
shoes: Nike Air Span 6
Felt pretty good.
Strength 25:00 [1]
Did some sit-ups and back exercises and finished of with squats. Did one set on each weight level, with each set containing 4 reps. Started with 80kg to get the right technique then increased as follows: 80,100,120,130,140,150kg.
Dunno what happen but 150kg felt "easy"...
Dunno what happen but 150kg felt "easy"...
Note
Woke up to -25°C so I skipped the morning run.
Monday Dec 28, 2009 #
Running 38:43 [2] 8.0 km (4:50 / km)
shoes: Nike Air Span 6
Morningrun around the classic route Medskogsbron and back home. Felt better the last 4km.
My shape is really really bad atm. Every step feels heavy.
My shape is really really bad atm. Every step feels heavy.
Running long 58:39 [2] 11.5 km (5:06 / km)
ahr:139 shoes: Nike Air Span 6
Longer run on streets.
Climbing 2:00:00 [1]
Indoor climbing + some strength exercises afterwards.