Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Orienteering9 8:28:51 46.62(10:55) 75.02(6:47)
  Running6 2:53:28 12.99(13:21) 20.9(8:18)
  Total10 11:22:19 59.6(11:27) 95.92(7:07)

«»
2:28
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 24, 2011 #

10 AM

Running warm up/down 38:00 [1] 3.6 km (10:33 / km)
shoes: VJ Bold

Orienteering race (Course 13.1km) 1:43:39 [5] 16.15 km (6:25 / km)
ahr:163 max:175 shoes: VJ Bold

Elitserien long distance (H21E2): After yesterdays session I knew that it would be a tough battle from start to finish. Left the trail a bit to early towards the first # and got stuck in some green (~20s). Lost direction halfway to #4 and had to cross the marsh on a unsuitable place. 35s mistake on #8 and bad routechoise on #9. On both 12 and 13 I had a hard time seeing the flag and lost some 10s on each. Caught the runner starting 2min ahead of me and followed him on the left hand routechoice, climbed to high (~1.30min). Ran solid to #20 were i manage to mispunch on a rock 40m higher in the slope... 15s on #22 and 5s on the last control.

Roughly 5min of mistakes in total and would have made a 17th place. Legs felt OK but technically a bit wobbly and without flow.

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

Saturday Apr 23, 2011 #

11 AM

Orienteering 38:29 [1] 3.8 km (10:08 / km)
shoes: VJ Bold

Very easy jog in the forest to check the terrain for tomorrows Elitseries.

Friday Apr 22, 2011 #

8 AM

Running warm up/down 40:00 [1] 4.3 km (9:18 / km)
shoes: VJ Bold

Orienteering race (Course 9.1km) 53:27 [5] 10.29 km (5:12 / km)
ahr:171 max:179 shoes: VJ Bold

7-manna: Ran the 4th leg (first day) and started with 1.12 up to Orion and Pan-Kristianstad. Had the long forking to the first control and got caught by IKHP who had the short one. A bit wobbly in the beginning but no real mistakes. Caught up with the leading teams at the 5th control just before the long leg. Ran straight on with the others going left. 300m before the flag i refolded my map and started reading to the wrong control. Got the control perfect but discovered my mistake and ran back (lost almost 2min here). Ran solid from here to the finish and manage to gain 45s on the first group.

Rollen, Jules and Wille ran solid and we won with over 7min ahead of IKHP.

1. Roman
2. Hammers
3. Johan
4. Me
5. Rollen
6. Jules
7. Wille

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

7-manna 2011 MOKS from Malungs OK on Vimeo.

Thursday Apr 21, 2011 #

10 AM

Running 25:31 [2] 4.6 km (5:33 / km)
shoes: Nike LunarSwift (pair #1)

Easy run with Johan along the "beach". Legs feels good.

Wednesday Apr 20, 2011 #

10 AM

Running warm up/down 11:34 [1] 1.0 km (11:34 / km)
shoes: Adidas adiStar Pro

Orienteering 29:49 [3] 4.52 km (6:36 / km)
ahr:152 max:161 shoes: VJ Bold

Very nice middledistance. Good except for a small 20s mistake on #10.

Map: http://kartparm.malungsok.se/show_map.php?user=jon...
6 PM

Orienteering 57:55 [3] 7.73 km (7:30 / km)
ahr:142 max:157 shoes: VJ Bold

Ran the M21 final course from 2009. Good except for small mistake on #6 (~20s).

Map: http://kartparm.malungsok.se/show_map.php?user=jon...

Tuesday Apr 19, 2011 #

10 AM

Running warm up/down 46:20 [2] 5.7 km (8:08 / km)
shoes: VJ Bold

Orienteering intervals 35:00 [5] 7.3 km (4:48 / km)
shoes: VJ Bold

Relay practice: Four loops were everyone had a special mission/assignment to fulfill. The last loop were twice as long as the others.

1 - Deliver a stable first leg and change over max 20s behind the leading team. (Not completed, ~25s behind, bad routechoice to the first control)
2 - Stay on Kratovs back and try to outkick him in the end. (Completed)
3) Stay on Kratovs or Williams back and try to outkick them. (Not completed, ran straight in to barbed wire in the first downhill and had to run like crazy to get back in contact, had no power left in the kick)
4 - Stay with William and Kratov as long as possible and if you have powers left try to challenge them for the victory. (Were able to follow them for 3/4 of the last lap but couldn't handle the speed increase in the end)

Very good practice and very tired =)

Map (Erik Rosts): http://kartparm.malungsok.se/show_map.php?user=rol...
9 PM

Running warm up/down 12:03 [2] 1.7 km (7:05 / km)
shoes: VJ Bold

Orienteering 41:58 [3] 5.7 km (7:22 / km)
ahr:144 max:159 shoes: VJ Bold

Night practice. Turned of the GPS by accident at the start but found out at control #3. Made a 1min mistake on control #2 and 10s on last control. Good fun!

Map: http://kartparm.malungsok.se/show_map.php?user=jon...

Monday Apr 18, 2011 #

11 AM

Orienteering 1:27:10 [2] 11.38 km (7:40 / km)
ahr:139 max:158 shoes: VJ Bold

Corridor + sprint on Fårö.

Map: http://kartparm.malungsok.se/show_map.php?user=jon...
4 PM

Orienteering 1:01:24 [3] 8.15 km (7:32 / km)
ahr:144 max:166 shoes: VJ Bold

M18 final course from 1999.

Map: http://kartparm.malungsok.se/show_map.php?user=jon...

« Earlier | Later »