Training Log Archive: JonasBIn the 7 days ending Nov 7, 2010:
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Sunday Nov 7, 2010 #
10 AM
Orienteering 1:09:48 [3] 9.17 km (7:37 / km)
ahr:143 max:162 shoes: VJ Bold
Moment-course at Stångtjärn. Had to shorten the course in order to not miss the train back to Sundsvall. Quite tired from yesterday.
Map: http://malungsok.se/kartor/show_map.php?user=jonas...
Map: http://malungsok.se/kartor/show_map.php?user=jonas...
Saturday Nov 6, 2010 #
10 AM
Running long 1:45:54 [3] 18.04 km (5:52 / km)
ahr:150 max:170 shoes: Nike LunarSwift (pair #1)
Longrun with the team around a really nice trail course. Felt good but got a bit tired in the end. Bad training the last 8 months have taken its toll.
5 PM
Orienteering intervals 1:13:22 [5] 11.6 km (6:19 / km)
ahr:141 max:181 shoes: VJ Bold
Night-O intervals/relay practice. It was very even throughout the whole relay and all teams were in the lead at some point during the last two interval. I got a small gap on my last interval but made a mistake and turned over to Oleksandr a second behind Hammers. We finished last after a 10s mistake by Oleksandr on the last interval. Really good session and extremely motivating to run with the team! 2011 is gonna be our year!
Result:
1. Martin Hederskog / William Lind
2. Johan Lindberg / Thomas Carlsson
3. Martin Hammerberg / Erik Rost
4. Jonas Bäckström / Oleksandr Kratov
Map: http://malungsok.se/kartor/show_map.php?user=jonas...
Result:
1. Martin Hederskog / William Lind
2. Johan Lindberg / Thomas Carlsson
3. Martin Hammerberg / Erik Rost
4. Jonas Bäckström / Oleksandr Kratov
Map: http://malungsok.se/kartor/show_map.php?user=jonas...
Friday Nov 5, 2010 #
4 PM
Running tempo 11:10 [3] 3.0 km (3:43 / km)
max:179 shoes: Nike LunarSwift (pair #1)
Test-race with the team at Stångtjärn ski-track. Very hilly course and pretty dark in some places. Wille and Rollen did some impressive times around the 6k loop.
6 PM
Running warm up/down 35:10 [2] 6.3 km (5:35 / km)
shoes: Nike LunarSwift (pair #1)
Thursday Nov 4, 2010 #
4 PM
Running 44:01 [2] 8.89 km (4:57 / km)
ahr:153 max:170 shoes: Nike LunarSwift (pair #1)
Easy afternoon run.
6 PM
Climbing 2:30:00 [1]
Indoor climbing.