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Training Log Archive: JonasB

In the 7 days ending Mar 18, 2012:

activity # timemileskm+m
  Orienteering3 3:47:32 18.81(12:06) 30.27(7:31)
  Running3 2:15:31 15.75(8:36) 25.35(5:21)
  Strength1 45:00
  Total6 6:48:03 34.56 55.62

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

4 PM

Running warm up/down 54:37 [2] 10.75 km (5:05 / km)
shoes: Nike LunarSwift (pair #2)

Strength 45:00 [1]

Strength session with Lindberg.

Full squats (4x40kg, + 2x60kg) - Light weights to get the technique back.
Situps
Back-lifts
4x1min plank (30s rec between reps)
Chins

Saturday Mar 17, 2012 #

Note
(sick) (rest day)

Calf's feeling really stiff (overstrain symptoms) today so taking the day off.

Friday Mar 16, 2012 #

Note
(sick)

3 PM

Orienteering long 1:24:55 [2] 11.81 km (7:11 / km)
shoes: Inov8 X-talon 212

Easy longrun with Lindberg at Hälsingegården. Felt better them expected.

Thursday Mar 15, 2012 #

Note
(sick)

10 AM

Orienteering warm up/down 10:19 [2] 1.06 km (9:44 / km)
shoes: VJ Bold

Orienteering 1:01:13 [3] 8.25 km (7:25 / km)
shoes: VJ Bold

Training day in outside Uppsala. Five loops, I ran 4,5. Took 2.5min rest between loops.
3 PM

Orienteering 1:11:05 [2] 9.15 km (7:46 / km)
shoes: Inov8 X-talon 212

Felt tired so shortened the course.

Wednesday Mar 14, 2012 #

Note
(sick)

6 PM

Running warm up/down 29:26 [2] 4.77 km (6:10 / km)
shoes: Nike LunarSwift (pair #3)

Running intervals 23:27 [5] 5.6 km (4:11 / km)
max:182 shoes: Nike LunarSwift (pair #3)

Intervals with Stefan from Dalaidrottens hus. The plan was (steady state) 6 x 3min @ 3.30/k, rec 1min. Legs was were pretty stiff today and had a hard time recovering between repetitions. Got cramps in just below my ribs on the right side halfway in to the fifth rep and had to walk for ~25s before i could continue.

# HRmax
1 178
2 180
3 181
4 182
5 174
6 182

Tuesday Mar 13, 2012 #

Note
(sick) (rest day)

Monday Mar 12, 2012 #

Note
(sick)

7 AM

Running 28:01 [1] 4.23 km (6:37 / km)
shoes: Nike LunarSwift (pair #2)

Easy morning jog before the flight.

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