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Training Log Archive: JonasB

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Running7 5:15:08 30.71(10:16) 49.43(6:23)
  Orienteering4 2:32:14 16.99(8:57) 27.35(5:34)
  Total7 7:47:22 47.71(9:48) 76.78(6:05)

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

8 AM

Running 27:00 [2] 3.3 km (8:11 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 8.3km) 50:13 [5] 9.35 km (5:22 / km)
ahr:168 max:174 shoes: VJ Bold Star Dub

EOC Tour (Stage 4 - Extended middle): Sloppy run, two big and many small 5s mistakes. Total mistakes ~1.55min, 42nd place, +5.14min behind Bäckman.

Splits
Map

Running warm up/down 17:30 [1] 3.02 km (5:48 / km)
shoes: VJ Bold Star Dub

Saturday May 19, 2012 #

9 AM

Running warm up/down 30:00 [2] 2.9 km (10:21 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 5.1km) 30:37 [5] 5.65 km (5:25 / km)
ahr:173 max:182 shoes: VJ Bold Star Dub

EOC Tour (Stage 3 - Middle): Really good start the first seven controls, then i made a big mistake on #8 (~33-35s). My bad physical shape showed it's ugly face when my legs died completely in the long uphill to #9. Didn't recover at all once passing the highest point of the course and couldn't speed up again. Did some small 5s mistakes in to the finish.

Happy with my initial speed (was 7th after 10min of running), just need to get some weeks with solid training to get back in physical shape. Super tight race finished 46th, +3:17 behind Wille who won.

Splits
Map

Running warm up/down 17:30 [2] 3.2 km (5:28 / km)
shoes: Nike LunarSwift (pair #3)

Friday May 18, 2012 #

9 AM

Running warm up/down 30:00 [1] 4.2 km (7:09 / km)
shoes: VJ Bold Star Dub

Orienteering race (Course 6.1km) 44:28 [5] 7.35 km (6:03 / km)
ahr:173 max:180 shoes: VJ Bold Star Dub

EOC Tour (Stage 2 - Middle): Super physical course and super tired legs. Total mistakes 1.25min + some sub-perfect route choices.

Splits
Map

Thursday May 17, 2012 #

11 AM

Running warm up/down 30:00 [1] 3.8 km (7:54 / km)
shoes: VJ Bold Star Dub

Very stiff in the calfs on the warm up + a slight pain in my right thigh (Hopefully nothing serious).

Orienteering race 26:56 [5] 5.0 km (5:23 / km)
max:174 shoes: VJ Bold Star Dub

EOC Tour M21E (Stage 1 - Long): Super tired , stopped at #6 and jogged back.

Splits
Map

Running warm up/down 24:00 [2] 4.3 km (5:35 / km)
shoes: VJ Bold Star Dub

Jogged back to TC from #6.

Wednesday May 16, 2012 #

4 PM

Running 58:13 [2] 9.68 km (6:01 / km)
ahr:132 shoes: Nike LunarSwift (pair #2)

Easy run with Wille, Thomas and Christina L-H. Still pretty stiff calf's, the 14km tomorrow will be interesting.

Tuesday May 15, 2012 #

11 AM

Running 23:48 [2] 5.05 km (4:43 / km)
shoes: Nike LunarSwift (pair #3)

Easy morning run around this evenings course. A bit more hilly than I expected.
5 PM

Running warm up/down 48:10 [2] 7.28 km (6:37 / km)
ahr:137 shoes: Nike LunarSwift (pair #3)

Running race 8:57 [5] 2.7 km (3:19 / km)
max:177 shoes: Adidas adiStar Pro 2011 (Green

WSP-loppet (4.71km): A fairly good line-up and a pretty flat course. Plan was to stay with Hammers and pray that my legs had recovered since the weekend.

The calfs were a bit stiff on the warm up but didn't let it get to me. Started out at solid pace, forming the 3rd group with with Hammers and another guy. My right calf started to tighten up in a small downhill section after ~2km, dropped the pace a bit to avoid cramps and joined up with Böttsin. Continued another km but it got continuously worse so decided to drop off. Stopped and stretched for a while before a slowly walked/jogged back.

Monday May 14, 2012 #

Note
(rest day)

Planed restday. Feeling OK except for a bit sore in my muscles. Ready for a tough week with a XC-race tomorrow and the four EOC public races Thursday > Sunday
C • idag 4

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