Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Mar 25, 2012:

activity

time

miles

Running

4:43:32

26.63

42.86

Climbing

3:00:00

Orienteering

2:24:24

13.14

(11:00)

21.14

(6:50)

Strength

10:00

Total

10:17:56

39.77

64.0

3:00

0:00

» now

Sunday Mar 25, 2012 #

8 AM

Running warm up/down 50:00 [1] 5.1 km (9:48 / km)
shoes: Nike LunarSwift (pair #2)

Running (Course 8.04km) 55:16 [5] 9.58 km (5:46 / km)
shoes: VJ Bold Star Dub

Måsenstafetten (leg 1): Lång gaffel till första + det var snabbare att gå sträcket vilket gjorde att jag hamnade rätt långt back. Borde gått rakt på till tvåan över fälten (~20-25s). Sprang upp i fel sänka till trean och tappade runt minuten. Katastrofstart... Lite snett sista 100m ut till vägen och sedan återigen upp i en sänka för tidigt (1min). Osäker till sexan och dålig riktning ut på det flacka partiet efter #8. Svajigt men inga bommar resten av banan.

Total bomtid ca 5min. Växlade som 26:a, 10min efter Theirry. Vi slutade som 19:e och förstalaget vann.

Results
Splits
Map

Saturday Mar 24, 2012 #

10 AM

Running warm up/down 35:00 [2]
shoes: VJ Bold Star Dub

Orienteering race (Course 9.9km) 1:11:00 [5] 11.32 km (6:16 / km)
shoes: VJ Bold Star Dub

NyköpingsOrienteringen: First race of the season, no big hopes before start but wanted to do a technically solid race. Very defensive to the first control, big mistake on the second (2min) due to sloppy reading and a big cliff that was not marked on the map. 20s mistake in the ring on the #3. Not the best route choice to #6 and got stuck in some windfalls just before #7. OK until #10 where i lost direction in the green and made a parallel error (thought i was 175m SE of my actual position), lost around 1.10-15. Sloppy to #14. The map felt a bit strange at #15 and 16, lost 30s here. Sub-optimal route choice to #18.

Total mistakes ~5.15-30, 31th place, +11.11 behind Boström. Had a hard time reading the map in full speed + need to run straighter in the the forest.

Splits
Map

Friday Mar 23, 2012 #

10 AM

Running 54:13 [2] 9.7 km (5:35 / km)
shoes: Nike LunarSwift (pair #2)

Easy run with Böttsin on Jungfruberget.

Thursday Mar 22, 2012 #

11 AM

Running 38:15 [3] 8.68 km (4:24 / km)
shoes: Nike LunarSwift (pair #2)

Easy run from home, pass stennäset and back home. Appears to be a nice loop around Varpan.

Wednesday Mar 21, 2012 #

Note
(rest day)

Had planed to do a recovery run before heading to work but my calf's are still sore.

I now consider myself healthy and the extremely long going sinus problems of doom has finally decided to surrender. Will still be on prescription cortisone nasal spray for a few months to keep the infections under control.

5 PM

Climbing 3:00:00 [1]

Climbing with Bragden in Borlänge. First time at this new place, is OK but the routes are a bit messy and hard to follow.

Tuesday Mar 20, 2012 #

9 AM

Running warm up/down 34:50 [2] 5.8 km (6:00 / km)
shoes: Nike LunarSwift (pair #2)

Running tempo (Time trial) 9:58 [5] 3.0 km (3:19 / km)
ahr:174 max:187 shoes: Adidas adiStar Pro

3000m indoors: The plan was to keep 3:20/k, aiming at 10min. Felt good the first 1600m, then i started to struggle to was able to keep pretty steady pace until the bell (where i was 2 seconds behind). Was able to kick the last 150m - digging deep - and finished 2 seconds inside the goal time (36s on the final lap).

Still a long way back to the 9:15 shape but it's going in the right direction.

Lap	Split	Time
1	00:39	00:39
2	00:40	01:19
3	00:41	02:00
4	00:40	02:40
5	00:40	03:20
6	00:40	04:00
7	00:40	04:40
8	00:40	05:20
9	00:41	06:01
10	00:40	06:41
11	00:40	07:21
12	00:40	08:01
13	00:41	08:42
14	00:40	09:22
15	00:36	09:58

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Adidas adiStar Pro

Strength 10:00 [1]

Core strength

Monday Mar 19, 2012 #

5 PM

Orienteering long 1:13:24 [3] 9.82 km (7:28 / km)
shoes: Inov8 X-talon 212

O-course in Stångtjärn with Lindberg (He ran O-intervals). Bloody cold weather, +2°C and quite windy. Technically good. A slight stiffness in the left calf, but I will give the 3k a go tomorrow.

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