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Training Log Archive: JonasB

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Running8 8:28:20 56.47(9:00) 90.88(5:36) 490
  Total8 8:28:20 56.47(9:00) 90.88(5:36) 490

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MoTuWeThFrSaSu

Sunday May 15, 2011 #

Note
(injured)

Shitty training week again. not even a 100k... Had to drop another 4 sessions this week due to injury.
C • Dessa vader! 2
4 PM

Running 22:44 [2] 4.19 km (5:26 / km)
ahr:130 shoes: Nike LunarSwift (pair #1)

Plan was to do a 25km longrun up to södra and fågelberget. But after a few hundred meters I felt this "pain" in my calf... FUCK. Did a short loop and headed back home. Guess its another round to the naprapath...

Saturday May 14, 2011 #

11 AM

Running long 1:26:46 [2] 14.44 km (6:01 / km)
ahr:135 shoes: Nike LunarSwift (pair #1)

Easy longrun up to klissbergsstugan and some extra laps around Sidsjön. Pretty bad weather with +4°C and rain. Calfs still a bit sore.

Friday May 13, 2011 #

Note
(rest day)

Calfs really sore so no running today. Hopefully I can at least do a longer trail run in the afternoon tomorrow.

Thursday May 12, 2011 #

9 AM

Running 40:46 [2] 7.58 km (5:23 / km)
ahr:137 shoes: Nike LunarSwift (pair #1)

Easy morning run around the usual loop.
7 PM

Running warm up/down 44:41 [2] 5.92 km (7:33 / km)
ahr:127 shoes: Nike LunarSwift (pair #1)

inc. four strides.

Running intervals 28:03 [5] 6.8 km (4:07 / km)
max:178 shoes: Adidas Adizero PR

Tracksession with Anton and Örjan @ Baldershov. 6x1000m @ 3.10/k, rec 2min/150m. The calfs started to get sore on the 5th rep and I stepped off after 600m on the last one. Felt better in the calf after the warm down.

# split
1 3:12.3
2 3:10.1
3 3:08.6
4 3:07.9
5 3:06.4
6 1:51.3*

* Only 600m

Wednesday May 11, 2011 #

9 AM

Running 38:11 [2] 6.78 km (5:38 / km)
ahr:134 shoes: Nike LunarSwift (pair #1)

Easy morning run along the trail towards Klissberget. Had some heavy rain just minutes before I went out so the air was nice and clear. +10°C
4 PM

Running long 1:28:23 [2] 18.17 km (4:52 / km) +290m 4:30 / km
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy longrun around Norraberget. Met up with Janne and Tesfit @ Baldershov for two laps around ryggis (as their warm up before track). Felt ok but a bit tired in the end. A bit more asphalt than planed.

Tuesday May 10, 2011 #

3 PM

Running warm up/down 45:11 [2] 8.4 km (5:23 / km) +200m 4:48 / km
ahr:139 shoes: Nike LunarSwift (pair #1)

Running hills 22:33 [5] 4.4 km (5:07 / km)
max:176 shoes: Nike LunarSwift (pair #1)

Short hills with Tom at Norraberget. 2 x 5 reps with the first five up a steep hill (~165m) and the second set up a more gentle slope (~230m), rec jog back down and ~3 min between sets. Felt strong throughout the whole session even tough I got some problems with asthma in the end (got to change medicine since this one is not working at all). The reps were a lot shorter then I remember. Nice weather +20°C.

# Split HRmax
----- Set 1 -----
1 0:36.0 167
2 0:35.5 172
3 0:36.3 173
4 0:36.3 174
5 0:36.0 174
----- Set 2 -----
1 0:40.5 170
2 0:41.5 174
3 0:42.6 174
4 0:42.1 174
5 0:41.3 176

Monday May 9, 2011 #

4 PM

Running long 1:31:02 [2] 14.2 km (6:25 / km)
ahr:135 shoes: Nike LunarSwift (pair #1)

Easy run with Tom in the forest up to Svanängsstugan + an additional loop. Felt a lot better then expected! Hottest day so far this year (+25°C).

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