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Training Log Archive: JonasB

In the 7 days ending Feb 19, 2012:

activity # timemileskm+m
  Running6 3:09:38 19.05(9:57) 30.66(6:11)
  Orienteering3 2:31:30 16.21(9:21) 26.08(5:49)
  Strength2 1:30:00
  Water running1 1:10:00
  Total6 8:21:08 35.26 56.74

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MoTuWeThFrSaSu

Sunday Feb 19, 2012 #

Note
(sick)

4 PM

Running warm up/down 24:51 [2] 5.7 km (4:22 / km)
shoes: Nike LunarSwift (pair #2)

Strength 30:00 [1]

Strength session (half squats) @ Lugnet with Thomas and Limpan (and Anton joined later on). Added five more kg's, still feels "easy" to do the squatting part but struggle every time walking out/in from the frame.

1 x 8 x 80 kg (warm up)
1 x 4 x 160 kg
3 x 4 x 180 kg

Saturday Feb 18, 2012 #

Note
(sick)

9 AM

Running warm up/down 46:17 [2] 6.86 km (6:45 / km)
shoes: Nike LunarSwift (pair #2)

To/from Lugnet + some extra.

Orienteering tempo 1:02:14 [4] 13.02 km (4:47 / km)
shoes: Nike LunarSwift (pair #2)

FBCC @ Lugnet. Ran medium fast, finished 3rd ~1.30min behind Pelle E.

Friday Feb 17, 2012 #

Note
(sick) (rest day)

Tired.

Thursday Feb 16, 2012 #

Note
(sick)

6 PM

Running warm up/down 32:50 [2] 3.2 km (10:16 / km)
ahr:120 shoes: Inov8 X-talon 212

Orienteering tempo (Course 7.9km) 51:45 [4] 7.86 km (6:35 / km)
ahr:159 max:177 shoes: Inov8 X-talon 212

Night-O (Nattcup) @ Kapellberget: Was OK except for a few smal mistakes until the 10th control, but towards #11 I hit the wall. Jogged back.

A bit optimistic to do two fast sessions in a row with my training background :)

Wednesday Feb 15, 2012 #

Note
(sick)

9 AM

Running warm up/down 43:03 [2] 6.2 km (6:57 / km)
ahr:127 shoes: Nike LunarSwift (pair #2)

Orienteering intervals 37:31 [5] 5.2 km (7:13 / km)
max:185 shoes: Nike LunarSwift (pair #2)

Sprint-O intervals with DSC in Borlänge. 4 x ~1-1.2km. Felt OK, but lack both the acceleration and top speed do match the good guys. Good field with:
Thomas C, David A, Johan Bä, Fredrik J, Jesper L, Fredrik E, Pelle E, Kalle D.

# Time HRmax
1 6:50 180
2 4:53 185
3 5:21 181
4 6:18 184

Tuesday Feb 14, 2012 #

Note
(sick)

5 PM

Running warm up/down 12:37 [2] 2.9 km (4:21 / km)
ahr:147 shoes: Nike LunarSwift (pair #2)

Water running 1:10:00 [3]

Water running with William, Stefan and Johan Bä. Did a set of Monna's fartlek.

Monday Feb 13, 2012 #

Note
(sick)

6 PM

Running warm up/down 30:00 [2] 5.8 km (5:10 / km)
shoes: Nike LunarSwift (pair #2)

Strength 1:00:00 [1]
shoes: Nike LunarSwift (pair #2)

Strength session with William. Started out with some half-squats followed my several abdominal/back exercises. Felt stronger than last time, even the set with 175kg felt "easy".

1 x 6 x 85 kg
1 x 4 x 145 kg
2 x 4 x 155 kg
1 x 4 x 175 kg
C • Varför inte djupa benböj? 5

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