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Training Log Archive: JonasB

In the 7 days ending Nov 21, 2010:

activity # timemileskm+m
  Climbing3 10:15:00
  Running8 7:56:58 55.38(8:37) 89.12(5:21) 360
  Orienteering1 1:13:58 5.17(14:18) 8.32(8:53)
  Strength1 5:00
  Total12 19:30:56 60.55 97.44 360
  [1-5]11 14:00:56

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MoTuWeThFrSaSu

Sunday Nov 21, 2010 #

10 AM

Climbing 5:30:00 [0]

Ice climbing premiere! Was very good considering how early in the season it is.
6 PM

Running long 1:32:29 [2] 18.01 km (5:08 / km)
ahr:141 shoes: Nike LunarSwift (pair #1)

Easy longrun on streets around Sundsvall. Very tired after the ice-climbing so couldnt keep the pace all the way.
10 PM

Strength (Stability) 5:00 [1]

Have started my ankle-stability and balance program again. Gonna try doing it twice a day in order to get better in stony terrain.

Saturday Nov 20, 2010 #

2 PM

Running warm up/down 48:08 [2] 8.25 km (5:50 / km)
ahr:141 shoes: Nike LunarSwift (pair #1)

Running intervals 23:10 [5] 4.19 km (5:32 / km) +130m 4:47 / km
max:174 shoes: Nike LunarSwift (pair #1)

Intervals with Tom on the "road" up to Svanängstugan. The road/scooter track/trail was very loose at times. Tom slaughtered me on the last rep that finished of with a very steep hill. 6 x 3min w 1min rec jog.

Friday Nov 19, 2010 #

Note
(rest day)

Thursday Nov 18, 2010 #

12 PM

Running long 1:15:48 [2] 15.08 km (5:02 / km) +230m 4:40 / km
ahr:149 max:163 shoes: Nike LunarSwift (pair #1)

Easy run with Tom. Struggled on the last 5km when my energy level got low.
6 PM

Climbing 2:00:00 [1]

Indoor drytooling with Johan H. Did 360m today (12m x 30). Felt good.

Wednesday Nov 17, 2010 #

10 AM

Running 34:22 [2] 6.48 km (5:18 / km)
ahr:138 shoes: Nike LunarSwift (pair #1)

Easy morning run.
6 PM

Running warm up/down 13:08 [1] 1.34 km (9:48 / km)
ahr:122 shoes: VJ Bold

Orienteering tempo 1:13:58 [4] 8.32 km (8:53 / km)
max:172 shoes: VJ Bold

Nattcup 2: Didn't really have a plan so i started off very defensive. Made some huge mistakes and had a hard time keeping good focus. Got a gap on the others towards the 12th control but the others caught up with me when i lost direction in the end of the leg (this was due to the magnetic clip that were used to fasten the map in the plastic pocket, made my compass turn almost 90° wrong). Finished the race with a kickdown against Ola Lindström and crossed the finish a few seconds ahead of Ola.

Map: http://malungsok.se/kartor/show_map.php?user=jonas...
Results: http://www.orientering.se/ImageVault/Images/id_893...

Tuesday Nov 16, 2010 #

8 AM

Running 35:23 [2] 5.69 km (6:13 / km)
ahr:132 shoes: Nike LunarSwift (pair #1)

Morning run on snowy trails.
4 PM

Running warm up/down 56:28 [2] 9.43 km (5:59 / km)
ahr:142 shoes: Nike LunarSwift (pair #1)

Running hills 22:52 [5] 4.93 km (4:38 / km)
max:179 shoes: Nike LunarSwift (pair #1)

Short hills with Tom @ Norraberget. 10 reps w. rec jog down. Felt good.

# Split
1 0:54.33
2 0:53.16
3 0:53.20
4 0:53.00
5 0:52.58
6 0:52.00
7 0:52.50
8 0:52.19
9 0:52.29
10 0:49.68
6 PM

Climbing 2:45:00 [1]

Indoor climbing.

Monday Nov 15, 2010 #

6 PM

Running long 1:15:10 [2] 15.72 km (4:47 / km)
ahr:146 max:157 shoes: Nike LunarSwift (pair #1)

Easy run on ski tracks and walking paths. Felt ok.

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