Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonasB

In the 7 days ending Mar 10, 2013:

activity

time

miles

Orienteering

9:20:34

53.11

(10:33)

85.48

(6:33)

Running

1:16:54

7.15

(10:46)

11.5

(6:41)

Total

10:37:28

60.26

(10:35)

96.98

(6:34)

2:41

0:00

» now

Sunday Mar 10, 2013 #

Note
(rest day)

Travel day, back to the icy hell in Sweden.

Saturday Mar 9, 2013 #

10 AM

Running warm up/down 19:10 [2] 3.2 km (5:59 / km)
shoes: VJ Bold

Orienteering race 54:50 [5] 11.48 km (4:47 / km)
ahr:167 max:186 shoes: VJ Bold

One-man-relay with the finish team. Felt OK but manage to break my compase so that the magnet came loose from the needle. This lured me into making a 3 min mistake.

7 PM

Orienteering (Night) 54:20 [2] 8.7 km (6:15 / km)
shoes: Inov8 X-talon 212

Night-O training. Felt pretty good but was technically demanding along the coastline. No big mistakes, just a bit sloppy + the flags was hard to see.

Friday Mar 8, 2013 #

9 AM

Orienteering long 1:23:18 [2] 12.0 km (6:57 / km)
shoes: Inov8 X-talon 212

Long distance course from the hotel. Kept it easy to save my legs for tomorrows "race".

4 PM

Running warm up/down 13:49 [3] 1.55 km (8:55 / km)
shoes: Inov8 X-talon 212

Orienteering intervals 1:04:00 [4] 8.77 km (7:18 / km)
max:175 shoes: Inov8 X-talon 212

O-intervals with Rollen, William and Rickard. Tired in the beginning but got better towards the end.

Thursday Mar 7, 2013 #

9 AM

Orienteering 1:01:51 [2] 9.82 km (6:18 / km)
ahr:138 max:162 shoes: Inov8 X-talon 212

Contour-only course with no north lines + some other features/symbols removed. Went OK but had a dog follow me from the 5th control to the second last.

Ran an extra 20 min with Bäckman along the gravel road to get the full hour.

4 PM

Running warm up/down 17:35 [2] 2.95 km (5:58 / km)
shoes: VJ Bold

Orienteering long 39:38 [5] 6.39 km (6:12 / km)
ahr:162 max:175 shoes: VJ Bold

Middle training with the finish team on one of the coastal maps. Tricky navigation, soft on the foot and heavy rain made for tough race.

Wednesday Mar 6, 2013 #

10 AM

Orienteering 57:22 [3] 4.9 km (11:42 / km)
shoes: Inov8 X-talon 212

Middle course in one of the toughest terrains I have run in. Sharp stones on the ground together with super dense green areas = not so fun terrain.

Orienteering 44:10 [3] 6.8 km (6:30 / km)
shoes: Inov8 X-talon 212

Ran a second training after some 30min rest. A bit sloppy in the middle, got caught by David but managed to finish of well.

Tuesday Mar 5, 2013 #

9 AM

Orienteering 1:01:45 [3] 9.12 km (6:46 / km)
shoes: Inov8 X-talon 212

Momentbana in nice terrain. Felt good considering this is the first technical training on bare ground since Smålandskavlen.

3 PM

Running warm up/down 26:20 [2] 3.8 km (6:56 / km)
shoes: VJ Bold

Orienteering race 39:20 [5] 7.5 km (5:15 / km)
max:182 shoes: VJ Bold

We ran the middle course from the world ranking event comp last weekend. Technically sloppy and not aggressive enough. Way behind Theirry G.

Monday Mar 4, 2013 #

Note
(rest day)

Travel day to Barbate in Spain.

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