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Training Log Archive: JonasB

In the 7 days ending Apr 1, 2012:

activity

time

miles

Running

5:39:55

39.29

(8:39)

63.23

(5:23)

Orienteering

1:37:32

8.97

(10:53)

14.43

(6:46)

Water running

1:30:00

Total

8:47:27

48.26

77.66

1:54

0:00

» now

Sunday Apr 1, 2012 #

10 AM

Running long 1:36:50 [3] 16.03 km (6:02 / km)
shoes: VJ Bold

Long trailrun with Hammers from SOK-stugan to fågelberget and then over to Klissberget.

Saturday Mar 31, 2012 #

10 AM

Running warm up/down 16:00 [2] 2.7 km (5:56 / km)
shoes: VJ Bold

Orienteering tempo (Course 7.1km) 56:54 [4] 7.95 km (7:09 / km)
shoes: VJ Bold

O-course on Essvik. The snow we received yesterday made it quite slippery and harder to keep good contact with the map. Cruising speed with focus on technique, a bit wobbely in the beginning but got better and better. Had no plastic around the map so it started to fall apart in the end, making it more difficult to read.

Map

4 PM

Running warm up/down 1:11 [3] 7.1 km (10 / km)
max:175 shoes: Nike LunarSwift (pair #2)

Misjudged the time and got out 5min later then planed. Pushed way to hard up to norraberget.

Running intervals 20:34 [5] 4.34 km (4:44 / km)
max:180 shoes: Nike LunarSwift (pair #2)

Long intervals with Hammers and Anton @ Ryggis. The plan was one full lap (1.84km) and three 3/4 (1.26km). Felt like like an elephant the whole session, might be due to my - way to hard - warm up. Had to skip the last rep when my stomach started a rebellion. At least a beat Hammers on the first 3 :P (Even though he proceeded and did one more).

# Split HRmax
1 6:47 180
2 4:21 180
3 4:29 180

Friday Mar 30, 2012 #

8 AM

Running 24:48 [2] 4.64 km (5:21 / km)
shoes: Nike LunarSwift (pair #2)

Easy trailrun on Södraberget before meeting with uni. supervisor.

7 PM

Running warm up/down 28:46 [2] 3.8 km (7:34 / km)
shoes: Nike LunarSwift (pair #2)

Running hills 11:52 [5] 2.1 km (5:39 / km)
max:171 shoes: Nike LunarSwift (pair #2)

Hill session @ Pellesbacke. Plan was to do 10 x 45s w. rec jog down, but due to a snowstorm that made it impossible to see anything, I went home after 6 reps.

# Split HRmax
1 40.9 162
2 41.9 167
3 41.8 170
4 41.2 171
5 41.9 171
6 41.2 170