Training Log Archive: JonasBIn the 7 days ending May 2, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday May 2, 2011 #
Note
(rest day)
Very tired today. No training to avoid sickness.
Sunday May 1, 2011 #
4 AM
Running warm up/down 45:00 [1] 4.0 km (11:15 / km)
Orienteering race (Course 7.5km) 43:09 [5] 8.9 km (4:51 / km)
ahr:174 max:181 shoes: VJ Bold
10Mila: Our team consisted of:
1. Johan Lindberg
2. Thomas Carlsson
3. David Andersson
4. Roman Bondarenko
5. Martin Hammarberg
6. Anders Åkerman
7. Jonas Bäckström
8. Erik Rost
9. Julian Dent
10. William Lind
Anders changed over as #12 with Tampereen Pyritö (Juho Kinni) and Vehkalahden Veiko (Jonne Lehto) just a few seconds down. Ran safe on the first two controls but then Jonne Lehto took over and increased the pace quite a bit. Ran very hard for the next controls and we managed to gap Tampereen. At the fifth control we got lost in the slope and made a big mistake (~3 min), I relocated first and got the next two controls ahead of TP and VV. Jonne passed me again and on the long leg he pushed very hard to gap me - which he succeeded with - just a few 100m before the control. I got the control good but made a 30-35s mistake on the following control and got caught by TP and Juha Sorvisto (Vaajakosken Terä). The group ran solid and on the 3rd last control we caught Linné (who passed us when we did the big mistake) and VV. At the changeover all teams were gathered within 15s.
After a hard kick against Vehkalahden Veikot (Marc Lauenstein), OK Hällen (Frédéric Tranchad) and IFK Göteborg (Francois Gonon) William crossed the line as 11th team.
Results: http://www.10mila.se/2011/index.asp?page=783463&av...
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
GPS-tracking: http://www.tulospalvelu.fi/gps/10mila11H7/
1. Johan Lindberg
2. Thomas Carlsson
3. David Andersson
4. Roman Bondarenko
5. Martin Hammarberg
6. Anders Åkerman
7. Jonas Bäckström
8. Erik Rost
9. Julian Dent
10. William Lind
Anders changed over as #12 with Tampereen Pyritö (Juho Kinni) and Vehkalahden Veiko (Jonne Lehto) just a few seconds down. Ran safe on the first two controls but then Jonne Lehto took over and increased the pace quite a bit. Ran very hard for the next controls and we managed to gap Tampereen. At the fifth control we got lost in the slope and made a big mistake (~3 min), I relocated first and got the next two controls ahead of TP and VV. Jonne passed me again and on the long leg he pushed very hard to gap me - which he succeeded with - just a few 100m before the control. I got the control good but made a 30-35s mistake on the following control and got caught by TP and Juha Sorvisto (Vaajakosken Terä). The group ran solid and on the 3rd last control we caught Linné (who passed us when we did the big mistake) and VV. At the changeover all teams were gathered within 15s.
After a hard kick against Vehkalahden Veikot (Marc Lauenstein), OK Hällen (Frédéric Tranchad) and IFK Göteborg (Francois Gonon) William crossed the line as 11th team.
Results: http://www.10mila.se/2011/index.asp?page=783463&av...
Splits: http://www.obasen.nu/winsplits/online/sv/default.a...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
GPS-tracking: http://www.tulospalvelu.fi/gps/10mila11H7/
Saturday Apr 30, 2011 #
Event: 10MILA 2011
8 AM
Running 27:46 [2] 6.0 km (4:38 / km)
shoes: Nike LunarSwift (pair #1)
Easy morning run with Jules around St Eriksplan.
Friday Apr 29, 2011 #
7 PM
Running 43:31 [2] 8.95 km (4:52 / km)
shoes: Nike LunarSwift (pair #1)
Easy run with Håkan in a park near St Eriksplan in Stockholm.
Thursday Apr 28, 2011 #
10 AM
Orienteering long 1:19:40 [3] 9.52 km (8:22 / km)
ahr:146 max:160 shoes: VJ Bold
First real O-session in Sundsvall this year. Saw snow twice along the course but just some small patches. Easy pace. Legs feels awesome! Had to skipp some controls in the end to get in time for school.
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
9 PM
Running warm up/down 15:00 [1] 2.1 km (7:09 / km)
shoes: VJ Bold
Orienteering tempo 1:06:42 [4] 9.38 km (7:07 / km)
ahr:154 max:170 shoes: VJ Bold
Night-O with Tom at Södraberget. Very difficult course (esp. in the green areas). Made some big mistakes but still ok considering there was no flags/reflexes.
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Map: http://kartparm.malungsok.se/show_map.php?user=jon...
Wednesday Apr 27, 2011 #
Note
(rest day)
Tuesday Apr 26, 2011 #
Note
(rest day)