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Training Log Archive: JonasB

In the 7 days ending Aug 5, 2012:

activity	#	time	miles		km		+m
Running	8	5:04:02	31.03	(9:48)	49.94	(6:05)	150
Orienteering	4	2:47:21	15.07	(11:06)	24.25	(6:54)
Cycling	2	1:05:00
Total	11	8:56:23	46.1		74.19		150

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Sunday Aug 5, 2012 #

11 AM

Running warm up/down 25:00 [1] 2.2 km (11:22 / km)

Orienteering race (Course 4.1km) 27:54 [5] 4.54 km (6:09 / km)
ahr:175 max:185 shoes: VJ Bold Star Dub 2012

Byakavlen (56th edition) sträcka 3: Had a family team with Julia on the first leg and Jessica on the second. Julia changed as 3rd some minutes behind the leaders, Jessica got passed my two good teams. Manged pass two teams with a OK race, made some 35s on the second control, otherwise good.

Physically there is still quite a bit to decent shape. Hopefully the shins will allow more running within the next week.

Splits
Map

7 PM

Cycling 30:00 [2]

Another short super boring session on the trainer.

Saturday Aug 4, 2012 #

10 AM

Running 40:21 [2] 7.94 km (5:05 / km)
ahr:143 shoes: Nike LunarSwift (pair #2)

Easy morning run. Got a bit sore in the lower legs in the end of the run. Massage, compression tights and some Voltaren tablets will hopefully make this go away.

8 PM

Cycling 35:00 [2]

Got on the training but could only manage 35min before I couldn't take the boredom.

Friday Aug 3, 2012 #

10 AM

Running 30:27 [2] 5.15 km (5:55 / km)
ahr:137 max:163 shoes: Nike LunarSwift (pair #2)

Easy trail run. A bit sore in the lower legs, not sure if shins or calf's playing around. Skipping the second session today to avoid injury.

Thursday Aug 2, 2012 #

5 PM

Running warm up/down 25:18 [2] 3.93 km (6:26 / km) +150m 5:24 / km
ahr:140 shoes: VJ Bold Star Dub

Orienteering tempo 46:26 [4] 7.48 km (6:12 / km)
ahr:171 max:180 shoes: VJ Bold Star Dub

Sommarserien (Södraberget): Started out hard but kept making mistakes so eased off and cruised the second half. Need to put more focus on the technique on the next few sessions.

Split
Map

Running warm up/down 20:46 [2] 3.63 km (5:43 / km)
ahr:140 shoes: VJ Bold Star Dub

Wednesday Aug 1, 2012 #

10 AM

Orienteering 1:01:19 [2] 7.18 km (8:32 / km)
ahr:143 max:162 shoes: Inov8 X-talon 212

Technical training in Sörfors with Hammers, Elin and Alice.

Tuesday Jul 31, 2012 #

10 AM

Running 37:45 [2] 7.61 km (4:58 / km)
ahr:146 shoes: Nike LunarSwift (pair #3)

Easy morning run around the old trail loop. A bit sore in my chins but alright.

6 PM

Running warm up/down 16:17 [1] 2.46 km (6:37 / km)
ahr:133 shoes: VJ Bold Star Dub

Orienteering tempo (Course 4.4km) 31:42 [4] 5.05 km (6:17 / km)
ahr:165 max:175 shoes: VJ Bold Star Dub

MOF-training in Sundsvall with Hammers and Elin. Felt heavy and unmotivated but managed to keep it up.

Map

Running warm up/down 10:45 [2] 2.05 km (5:15 / km)
shoes: VJ Bold Star Dub

Monday Jul 30, 2012 #

10 AM

Running 37:44 [2] 7.61 km (4:58 / km)
ahr:145 shoes: Nike LunarSwift (pair #2)

Easy run around my old trail-loop in Sundsvall.

6 PM

Running warm up/down 36:58 [2] 4.15 km (8:54 / km)
ahr:134 shoes: Nike LunarSwift (pair #3)

Running hills 22:41 [5] 3.21 km (7:04 / km)
max:182 shoes: Nike LunarSwift (pair #3)

Hill session @ Norraberget. 6x35s + 5x20s, rec jog down.

Forgot to take my asthma spray so had to take a short recovery jog in between the sets to recover properly.

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