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Training Log Archive: JonasB

In the 7 days ending Jun 10, 2012:

activity

time

miles

Running

7:28:50

44.66

(10:03)

71.87

(6:15)

Orienteering

52:40

5.06

(10:24)

8.15

(6:28)

Total

8:21:30

49.72

(10:05)

80.02

(6:16)

1:50

0:00

» now

Sunday Jun 10, 2012 #

11 AM

Running long 1:50:37 [2] 19.72 km (5:37 / km)
ahr:134 max:151 shoes: Inov8 X-talon 212

Easy trail run at Stångtjärn with Ian.

Saturday Jun 9, 2012 #

Event: Suunto Games

Note

Had planed to do two sessions today but didn't feel well in the morning.

5 PM

Running long 1:26:36 [3] 12.2 km (7:06 / km)
ahr:130 max:163 shoes: Inov8 X-talon 212

Easy orienteering from Lugnet.

Thursday Jun 7, 2012 #

5 PM

Running warm up/down 30:07 [2] 4.34 km (6:56 / km)
ahr:126 max:151 shoes: Adidas adiStar Pro

inc. 3 strides.

Running intervals 25:00 [5] 5.22 km (4:47 / km)
max:180 shoes: Adidas adiStar Pro

Track session with William, Ian, Stefan and Böttsin: 8 x 600m w. 150m/2min rec. Calf tighten on the 7th rep so decided to skip the last one. Don't want to risk anything this close to Jukola. We ran to fast on the 5th rep when I misread the split after 200m, tried to recover a bit on the 6th.

#	Split	Pace	HRmax
1	1:49	3:01/k	173
2	1:48	3:00/k	176
3	1:49	3:01/k	178
4	1:49	3:01/k	178
5	1:46	2.56/k	180
6	1:51	3.05/k	178
7	1:49	3:01/k	179

Good session and better feeling on the track, starting to get in better shape!

Running 13:47 [3] 2.9 km (4:45 / km)
ahr:127 shoes: Adidas adiStar Pro

Wednesday Jun 6, 2012 #

9 AM

Running warm up/down 35:10 [2] 5.73 km (6:08 / km)
shoes: Inov8 X-talon 212

Orienteering 52:40 [3] 8.15 km (6:28 / km)
ahr:152 max:162 shoes: Inov8 X-talon 212

OK Kåre's KM/Jukola training: Tired from yesterday, ran without compass.

Map

C • DSQ!!!!!!!!! 3

Running 21:12 [1] 3.34 km (6:21 / km)
ahr:120 shoes: Inov8 X-talon 212

Tuesday Jun 5, 2012 #

6 PM

Running warm up/down 28:25 [2] 3.12 km (9:06 / km)
ahr:140 max:158 shoes: VJ Bold

Warm up on the marshes.

Running race 7:45 [5] 1.5 km (5:10 / km) +35m 4:38 / km
ahr:173 max:181 shoes: VJ Bold

Club championship in marsh running: Tough 1.5km course on wet marshes and two big uphills in the forest. The plan was to start quite strong to avoid having to pass runners and take it easy in the uphills to avoid the "crash and burn" scenario.

#	Runner	Time
1	William Lind	7.12
2	Thomas Carlsson	7.13
3	Erik Rost	7.16
4	Johan Bäckman	7.22
5	Martin Hammarberg	7.23
6	Martin Hederskog	7.44
7	Jonas Bäckström	7.45
8	Stefan Jonsson	8.05
9	Peter Arnesson	8.09
10	Ian Lawford	8.20
11	David Andersson	8.26

Head-cam video

Running intervals 45:24 [5] 5.61 km (8:06 / km)
ahr:148 max:175 shoes: VJ Bold

Finished of the session with 2 x 10min blocks of 45/15s. Managed to stay strong during the whole session but had to push hard in the end to keep the pace. The best session so far this year! Good team spirit :)

Including a short jog after the race + warm down.

Monday Jun 4, 2012 #

7 AM

Running 44:47 [2] 8.19 km (5:28 / km)
ahr:135 shoes: Nike LunarSwift (pair #2)

Easy morning run with Böttsin.

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