Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Jun 3, 2012:

activity

time

miles

Orienteering

5:58:30

27.12

(13:13)

43.64

(8:13)

Running

4:56:04

29.89

(9:54)

48.1

(6:09)

Total

10:54:34

57.0

(11:29)

91.74

(7:08)

2:55

0:00

» now

Sunday Jun 3, 2012 #

9 AM

Orienteering 1:19:45 [2] 9.97 km (8:00 / km)
ahr:125 shoes: Inov8 X-talon 212

Checked some of the tags for the competition controls for 3+3. Might have been the worst weather this year... +2°C, heavy wind, rain/snow + a few cm of wet snow on the ground. Got really cold even though I had a thermal shirt.

Saturday Jun 2, 2012 #

10 AM

Orienteering 2:03:00 [1] 11.0 km (11:11 / km)
shoes: Inov8 X-talon 212

Put out some controls with Böttsin.

4 PM

Running warm up/down 13:00 [1] 1.0 km (13:00 / km)
shoes: VJ Bold

Orienteering tempo 39:40 [5] 6.64 km (5:58 / km)
ahr:166 max:172 shoes: VJ Bold

Myr-KM (Sälen): Tough course and tired legs, made one big mistakes + some smaller once. Way behind the fastest guys, could have gone ~2.30 faster today without any big mistakes.

#	Name	Time
1	Johan Bäckman	33:54
2	Thomas Carlsson	34:07
3	William Lind	34:54
4	Stefan Jonsson	37:25
5	Ian Lawford	39:30
6	Jonas Bäckström	39:40
7	Peter Arnesson	40:25
8	Martin Hederskog	40:50

Map

Friday Jun 1, 2012 #

5 PM

Running warm up/down 15:40 [2] 2.27 km (6:54 / km)
ahr:139 shoes: Inov8 X-talon 212

Orienteering 43:04 [2] 6.07 km (7:06 / km)
ahr:144 shoes: Inov8 X-talon 212

Orienteering on Böttsins new map in Dala-Floda.

Thursday May 31, 2012 #

4 PM

Running warm up/down 26:22 [2] 4.3 km (6:08 / km)
ahr:139 shoes: Nike LunarSwift (pair #3)

Running hills 25:30 [4] 2.72 km (9:22 / km)
max:160 shoes: Nike LunarSwift (pair #3)

Short hills with Thomas. 5 x 80m + 5 x 50m w. 2.30min rec. Still a bit sore in the calfs from tuesday.

Running warm up/down 26:26 [2] 4.56 km (5:48 / km)
ahr:129 shoes: Nike LunarSwift (pair #3)

Wednesday May 30, 2012 #

4 PM

Running warm up/down 16:05 [2] 3.1 km (5:11 / km)
shoes: Inov8 X-talon 212

Orienteering 1:13:01 [2] 9.96 km (7:20 / km)
ahr:132 max:156 shoes: Inov8 X-talon 212

Orientering with Thomas and Ian. Felt OK in the beginning but got sore and tired towards the end.

Tuesday May 29, 2012 #

6 AM

Running 43:22 [2] 7.51 km (5:46 / km)
ahr:134 max:148 shoes: Nike LunarSwift (pair #3)

Easy trail run.

6 PM

Running warm up/down 27:51 [2] 4.52 km (6:10 / km)
ahr:131 shoes: Adidas adiStar Pro

Inc. 3 strides

Running intervals 24:03 [5] 6.15 km (3:55 / km)
max:178 shoes: Adidas adiStar Pro

Track session with MOKS @ Lugnet. Plan was 6 x 1000m w. 2min/150m rec. Ran the first three on the back of Bäckman and Thomas. Dropped the pace a bit on the forth but still felt shit so I skipped the first lap on the fifth to get some more recovery. Still felt shit so did the same on the last on, only this time I had lots of energy left and managed a good kick the final 150m (29.5s on the last 200m).

On the positive side I starting to get the speed back, just need to work on the speed endurance.

#	Split	HRmax
1	3:18	170
2	3:13	175
3	3:09	178
4	3:16	178
5	1:54	174
6	1:48	178

Running warm up/down 27:17 [2] 3.03 km (9:00 / km)
ahr:123 shoes: Adidas adiStar Pro

Monday May 28, 2012 #

6 PM

Running 50:28 [2] 8.94 km (5:39 / km)
ahr:139 max:176 shoes: Nike LunarSwift (pair #2)

Recovery run with Böttsin and Ian.

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