Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Feb 14, 2010:

activity	#	time	miles		km		+m
Climbing	4	5:10:00
Running	6	4:07:21	32.87	(7:31)	52.9	(4:41)
XCskiing	2	1:25:08	13.67	(6:14)	22.0	(3:52)
Orienteering	1	51:33	6.65	(7:45)	10.7	(4:49)	280
Total	12	11:34:02	53.19		85.6		280

2:40

0:00

» now

Sunday Feb 14, 2010 #

Note
(injured)

12 PM

Climbing 1:20:00 [1]

Indoor climbing.

6 PM

XCskiing (Skate) 44:39 [2] 11.0 km (4:04 / km)
ahr:120

Easy skiing on södraberget. Still coughing a bit.

Saturday Feb 13, 2010 #

Note
(injured)

7 PM

XCskiing 40:29 [2] 11.0 km (3:41 / km)

Skiing on södraberget. Got a light cough...

Friday Feb 12, 2010 #

8 AM

Running 56:01 [3] 13.2 km (4:15 / km)
ahr:149 shoes: Nike Air Span 6

Morning run. Calfs felt bad... gonna take some days of from running and do some skiing instead.

6 PM

Climbing 1:30:00 [1]

indoor climbing.

Thursday Feb 11, 2010 #

Note
(rest day)

Calfs a bit sore but ok.

Wednesday Feb 10, 2010 #

9 AM

Running 27:30 [2] 5.2 km (5:17 / km)
shoes: Nike Air Span 6

Morning run on trails. Felt tired.

6 PM

Running warm up/down 12:48 [1] 2.0 km (6:24 / km)
shoes: Icebug Spirit OLX

Orienteering tempo 51:33 [4] 10.7 km (4:49 / km) +280m 4:16 / km
ahr:165 max:173 shoes: Icebug Spirit OLX

Night-O-cup: Calfs felt a bit stiff but ok. The plan was to get a gap pretty early and then try to hold to practise running in the lead. Stepped up the pace a bit after the 2nd control and got the gap. Did a stupid mistake when i missed one of the trails and Markus almost caught up. Misread a fence for a passable one and lost a few seconds. Last control was very hidden and it took me ~20-25s before if saw it even tough i were never more then a few meters away... Manage to take the 4th win in a row but won't be able to go for the total when i missed a few in the beginning and leaving for Spain the day before next "race". Pretty cold with -17°C.

8 PM

Climbing 1:00:00 [1]

Indoor climbing. Left a earlier then planed because if felt tired and had no power.

Tuesday Feb 9, 2010 #

9 AM

Running long 1:10:38 [2] 15.1 km (4:41 / km)
shoes: Nike Air Span 6

Not sure i could do the longer run in the evening i switched with the morning run.

Monday Feb 8, 2010 #

9 AM

Running 36:55 [2] 8.0 km (4:37 / km)
shoes: Nike Air Span 6

Morning run around the usual loop. Felt really tired from yesterdays run.

C • förkyld 2

5 PM

Running warm up/down (Treadmill) 20:00 [2] 4.2 km (4:46 / km)
shoes: Nike Air Span 6

Running intervals (treamill) 23:29 [4] 5.2 km (4:31 / km)
max:175

Intervals on treadmill. 5 x 1k @ 3.10, rec 1.30min walking. Increased the pace the last 30s on the last interval to 2.43/k.

# HRmax
1 170
2 171
3 169
4 170
5 175

7 PM

Climbing 1:20:00 [1]

Indoor climbing. Felt a bit tired.

« Earlier | Later »