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Training Log Archive: JonasB

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Climbing2 4:30:00
  Running5 3:26:16 22.23(9:17) 35.78(5:46)
  Orienteering3 3:10:32 14.3(13:20) 23.01(8:17)
  Total8 11:06:48 36.53 58.79

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MoTuWeThFrSaSu

Sunday Sep 26, 2010 #

10 AM

Running warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Adidas adiStar Pro

Orienteering race (course 2.8km) 13:43 [5] 3.62 km (3:47 / km)
ahr:176 max:183 shoes: Adidas adiStar Pro

Elitserien Sprint: Ran the M21E2 class. Started of pretty defensive since my power is limited atm. Bad routechoices to control #3 and 9 (~8sec in total). Got a bit insecure on #11 but got the control ok. Smal mistake on #15 where i turned right a bit to early and got stuck in some stairs (~5s). Major mistake on #17 where i didn't see the crossing and started of on a left-hand route choice but then saw what i had done and switched (~10-12s). 2nd place 29sec behind Håkan.


Splits: http://obasen.nu/winsplits/online/sv/default.asp?p...
Map: http://malungsok.se/kartor/show_map.php?user=jonas...

Saturday Sep 25, 2010 #

1 PM

Running warm up/down 35:00 [1] 4.0 km (8:45 / km)
shoes: VJ Bold

Orienteering race (course 11.2km) 1:31:39 [5] 13.39 km (6:51 / km)
ahr:166 max:181 shoes: VJ Bold

Elitserien longdistance (M21E2):


Splits: http://obasen.nu/winsplits/online/sv/default.asp?p...
Map: http://malungsok.se/kartor/show_map.php?user=jonas...

Friday Sep 24, 2010 #

Note
(rest day)

Took the day off to not stress my body considering the previous weeks.

Thursday Sep 23, 2010 #

10 AM

Running 38:13 [2] 7.6 km (5:02 / km)
ahr:149 shoes: Nike Air Span 6

Easy run around the usual morning loop.
4 PM

Running intervals 55:31 [5] 10.68 km (5:12 / km)
ahr:155 max:187 shoes: Adidas adiStar Pro

Intervals around Sidsjön: 5x2min w 45s rec, 4min set rec, 5x1min w 30s rec.

# m/k HRmax
1 3.26 167
2 3.19 174
3 3.18 177
4 3.17 179
5 3.23 177

4min walk/jog

1 3.00 175
2 3.07 179
3 3.09 180
4 3.13 180
5 3.11 182

Think ill skipp the hilly part next time since it reduce the speed quite a lot.
6 PM

Climbing 2:00:00 [1]

Indoor climbing. Finished of with some campus and 2 x 6 chins.

Wednesday Sep 22, 2010 #

7 PM

Running 47:32 [3] 10.5 km (4:32 / km)
ahr:159 shoes: Nike Air Span 6

Ran 3 laps around Sidsjön. Felt ok.

Tuesday Sep 21, 2010 #

Orienteering long 1:25:10 [1] 6.0 km (14:12 / km)
shoes: VJ Bold

Shadowed Julia around a course on Södraberget.

Monday Sep 20, 2010 #

Note
(rest day)

6 PM

Climbing 2:30:00 [1]

Indoor climbing. Finished of with some chins, 12 + 2 x 4 (The last 8 with weight-vest +12kg)
C • Bravo 2

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