Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Jun 12, 2011:

activity

time

miles

Running

6:37:22

43.27

(9:11)

69.64

(5:42)

630

Orienteering

6:18:44

30.7

(12:20)

49.41

(7:40)

Total

12:56:06

73.97

(10:29)

119.05

(6:31)

630

2:57

0:00

» now

Sunday Jun 12, 2011 #

Note

The Jukola training camp was very nice. Four high quality sessions, good weather, bathing, barbecue and massage!

The technical shape is good and really looking forward running Jukola next weekend. Hoping to make the first team but we have many good runners so it's going to be a close call.

9 AM

Running warm up/down 17:50 [2] 2.7 km (6:36 / km)
shoes: Inov8 X-talon 212

Ran to the start.

Orienteering long 1:20:55 [3] 11.05 km (7:19 / km)
ahr:145 max:159 shoes: Inov8 X-talon 212

Ran the longdistance in Häsbo with Martin Hammarberg. Easy pace and technically OK except for our mistake on the long leg (talked to much and not enough focus on the orienteering).

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

Saturday Jun 11, 2011 #

10 AM

Orienteering warm up/down 26:30 [2] 3.6 km (7:22 / km)
shoes: Inov8 X-talon 212

Orienteering intervals 52:43 [4] 5.9 km (8:56 / km)
ahr:147 max:177 shoes: Inov8 X-talon 212

O-intervals @ Högbrunnsberget: Technically good but no power today. Didn't push my self 100%. "Won" the second interval and were able to match David on the 3rd were we started with 20s interval.

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

3 PM

Orienteering 1:38:36 [2] 8.19 km (12:02 / km)
ahr:133 shoes: Inov8 X-talon 212

Middle distance + forest sprint: Easy pace but technically good except for a few 10s mistakes on the middle. The sprint map scale was 1:2000, made 6-7s on #2, stupid mistake on #5 and then i couldn't find the flag on the 6th control.

Map (Middle): http://kartparm.malungsok.se/show_map.php?user=jon...
Map (Sprint): http://kartparm.malungsok.se/show_map.php?user=jon...

Friday Jun 10, 2011 #

7 PM

Running warm up/down 24:50 [2] 3.7 km (6:43 / km)
shoes: VJ Bold

Orienteering tempo 46:50 [4] 7.1 km (6:36 / km)
ahr:160 max:173

Middle distance training @ Häsbo in Hälsingland. Same course as Alfta-Ösa had on their competition a week ago. Very tired already on the warm up and it didn't get better when we started. Gave up and ran easy the second half of the course but where only 47s behind the winner on the competition. David smashed the winner time with 7min.

Thursday Jun 9, 2011 #

10 AM

Running 1:00:58 [2] 11.2 km (5:27 / km) +250m 4:54 / km
ahr:145 shoes: Inov8 X-talon 212

Easy trail run up to Klissberget and back home.

6 PM

Running warm up/down 12:09 [1] 2.05 km (5:56 / km)
shoes: Inov8 X-talon 212

Orienteering tempo 17:03 [4] 2.9 km (5:53 / km)
ahr:155 max:169 shoes: Inov8 X-talon 212

Forest sprint @ Viforsen.

Orienteering warm up/down 25:10 [2] 2.95 km (8:32 / km)
shoes: Inov8 X-talon 212

Shadowed Julia around the course.

Wednesday Jun 8, 2011 #

10 AM

Running long 1:28:29 [2] 17.93 km (4:56 / km) +380m 4:28 / km
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy long run up to Södraberget. Really tired the first 7km.

11 PM

Note

My cousin graduated from high school and came home from the party was later than planned, so no time for a second run today...

Tuesday Jun 7, 2011 #

10 AM

Running 37:34 [2] 7.61 km (4:56 / km)
ahr:144 max:156 shoes: Nike LunarSwift (pair #1)

Easy morning run around the usual loop. Nice weather and my legs feels better the previous week.

6 PM

Running warm up/down 35:20 [1] 3.1 km (11:24 / km)
shoes: Nike LunarSwift (pair #1)

Orienteering tempo 14:15 [5] 3.7 km (3:51 / km)
ahr:170 max:176 shoes: Adidas adiStar Pro

Sprint training in Nacksta: First three controls solid, had plan to run south of the H looking building towards #4 but there were some party and loads of ppl there so changed plan and ran left of it instead, lost ~5s. My pants got stuck on the fence when i tried to jump over which resulted in a big hole in the back =) Hesitated a bit towards #7 ~2-3s. The race from yesterday took its toll and the pace dropped towards #8. On the longer leg I started running to the sixth control (which is straight under the line) instead of #11, slowed down since I had to relocate the passing under the road and change route choice (lost ~17-20s). Solid from here to the finish.

God training even though it was a pretty easy course with a lot of trivial legs and two misplaced flags (#4 and #11).

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

Running warm up/down 18:54 [2] 3.4 km (5:34 / km)
shoes: Nike LunarSwift (pair #1)

Monday Jun 6, 2011 #

11 AM

Running warm up/down 41:00 [1] 5.3 km (7:44 / km)
shoes: Inov8 X-talon 212

Orienteering race (Course 3.4km) 16:42 [5] 4.02 km (4:09 / km)
ahr:173 max:183 shoes: Inov8 X-talon 212

Elitserien Sprint:

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

7 PM

Running 1:00:18 [2] 12.65 km (4:46 / km)
ahr:142 shoes: Nike LunarSwift (pair #1)

Easy run with Anton around Sidsjön. A lot better air here in Sundsvall, no fcking pollen.

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