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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Apr 22, 2012:

activity # timemileskm+m
  Orienteering5 4:42:27 26.36(10:43) 42.42(6:40)
  Running6 4:00:03 23.51(10:13) 37.83(6:21) 615
  Total9 8:42:30 49.87(10:29) 80.25(6:31) 615

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MoTuWeThFrSaSu

Sunday Apr 22, 2012 #

11 AM

Running warm up/down 35:00 [2] 3.8 km (9:13 / km)
shoes: VJ Bold Star Dub

Orienteering race 58:45 [5] 10.75 km (5:28 / km)
shoes: VJ Bold Star Dub

Stigtomta: Ran the last leg in MOKS 2. Close to a technically perfect race (~20s mistakes).


Splits
Results
Map

Saturday Apr 21, 2012 #

7 PM

Running 28:34 [1] 4.86 km (5:53 / km)
shoes: Nike LunarSwift (pair #2)

Easy jogg with William and Stefan.

Friday Apr 20, 2012 #

10 AM

Orienteering 25:27 [2] 4.3 km (5:55 / km)
shoes: Inov8 X-talon 212

Middle distance just north of Norrköping. Started snowing in the morning and was quite cold (0°C). Had planed to cut the course from #2 -> #8, but when I came to #2 my left foot started to get numb. Decided to go straight to #17 and continue from there, but when I came to #20 I couldn't feel my feets so I ran back to the car.

Map

5 PM

Orienteering long 1:32:44 [2] 11.22 km (8:16 / km)
shoes: Inov8 X-talon 212

Long run with Wille, two 5-10s mistakes. Top 5 finest maps in Sweden!

Map

Thursday Apr 19, 2012 #

6 PM

Orienteering 1:01:37 [2] 9.89 km (6:14 / km)
shoes: Inov8 X-talon 212

Middle close to Simonstorp.

Map

Wednesday Apr 18, 2012 #

6 AM

Running 52:11 [2] 9.26 km (5:38 / km)
shoes: Nike LunarSwift (pair #3)

Easy trail run with Böttsin on Jungfruberget.
C • Fooooooooooooooooo 1
5 PM

Running warm up/down 21:52 [2] 2.52 km (8:41 / km)
shoes: Inov8 X-talon 212

Orienteering 43:54 [3] 6.26 km (7:01 / km)
shoes: Inov8 X-talon 212

Cruisade runt ett gammalt medeltest. Blev förvirrad till 13:e när jag inte såg stigen och det var nygallrat i grönområdet. Såg en liten brant som inte var med på kartan, trodde det var den som var i västra ringkanten och vände tillbaka, upptäckte dock snabbt mitt misstag, ca 25s. Stabilt fram till 17:e där Böttsin stod ovanför brantraden och väntade. Började snacka med honom och tappade riktningen, redde dock snabbt ut det, ca 15s. Sedan stabilt in till målet.

Map

Tuesday Apr 17, 2012 #

6 AM

Running 40:53 [2] 6.56 km (6:14 / km)
shoes: Nike LunarSwift (pair #2)

Easy trail run with Böttsin.
6 PM

Running warm up/down 42:33 [2] 6.48 km (6:34 / km) +420m 4:58 / km
ahr:134 shoes: Nike LunarSwift (pair #3)

Running intervals 19:00 [5] 4.35 km (4:22 / km) +195m 3:34 / km
max:179 shoes: Nike LunarSwift (pair #3)

Intervals with Böttsin on the trails/ski tracks along Jungfruberget. 5 x 3min, rec 1min. Felt sluggish and slow, hard to keep good form due to the hilly route.

#DistanceHRmax
1873m176
2867m179
3757m175
4857m179
5805m176

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