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Training Log Archive: torbensfunk

In the 30 days ending Jun 30, 2009:

activity	#	time	miles		km		+m
Orienteering	16	15:14:35	90.46	(10:07)	145.58	(6:17)	3204	283 /	313c	90%
Running	21	15:06:11	103.58		166.7		1619
Total	25	30:20:46	194.04		312.28		4823	283 /	313c	90%
[1-5]	25	30:15:46

2:29

0:00

» now

Sunday Jun 28, 2009 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +30m 6:21 / km
ahr:128 max:153 shoes: Inov-8 Xtalon 212 New

Orienteering race (Relay 2nd leg) 1:09:45 [3] **** 11.0 km (6:20 / km) +298m 5:35 / km
ahr:159 max:170 spiked:14/18c

100% tired already at first control. ran threw the course...couldnt push, couldnt keep up the concentration. just tired. now ready for R E S T

Saturday Jun 27, 2009 #

Running warm up/down (morning jogg) 23:13 [1] 4.61 km (5:02 / km) +42m 4:49 / km
ahr:126 max:145 shoes: Mizuno Wave Precision 9

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
ahr:122 max:138 shoes: VJ Supra Dobb

Orienteering race (WC Oslo Long) 1:51:42 [4] ***** 16.7 km (6:41 / km) +540m 5:45 / km
ahr:161 max:179 spiked:20/28c shoes: VJ Supra Dobb

ran good the first km`s, than the wall came slowly...no energy left at all. felt like jogging around the course in the end...i am really tired from all the competitions in july. now its just the relay left tomorrow and than i can finally enjoy holidays!

Friday Jun 26, 2009 #

Running (morning jogg) 22:24 [1] 4.65 km (4:49 / km) +36m 4:38 / km
ahr:134 max:155 shoes: Mizuno Wave Precision 9

incl three speed ups. did not feel as i hoped for.

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
ahr:125 max:147 shoes: VJ Supra SPIKE

Orienteering race (WC Oslo Middle) 43:43 [5] ***** 7.2 km (6:04 / km) +245m 5:11 / km
ahr:174 max:189 spiked:20/24c shoes: VJ Supra SPIKE

really tired. more details later
20sec to first control.
than 2 times 1min.
and 20-30sec to last control
http://live.o-festivalen.com/friday/Men-Finish.htm...

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
ahr:117 max:128 shoes: Brooks Ghost

Thursday Jun 25, 2009 #

Note
(rest day)

maybe not the best recharge for worldcup, but had to take another rest day. but felt tired and throat just a little bit better. will be running tomorrow morning to refresh the legs

Wednesday Jun 24, 2009 #

Note
(rest day)

soar throat, feeling not too good, rest day

Tuesday Jun 23, 2009 #

Orienteering 1:03:11 [1] ***** 6.5 km (9:43 / km) +202m 8:25 / km
ahr:128 max:153 spiked:12/15c shoes: Inov-8 Xtalon 212 New

Monday Jun 22, 2009 #

Running (easy jogg) 38:02 [1] 7.76 km (4:54 / km) +95m 4:37 / km
ahr:129 max:143 shoes: Mizuno Wave Precision 9

Sunday Jun 21, 2009 #

Running warm up/down (warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov-8 Xtalon

Orienteering race (BRL Lang) 1:24:33 [4] **** 16.5 km (5:07 / km) +250m 4:46 / km
spiked:20/24c shoes: Inov-8 Xtalon

won it. nice one!

http://torbensfunk.blogspot.com

Running warm up/down (cool down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks Ghost

Saturday Jun 20, 2009 #

Event: German Champs Middle

Orienteering warm up/down (Warm up map) 15:00 [1] *** 2.2 km (6:49 / km) +30m 6:23 / km
spiked:6/6c shoes: VJ Supra Dobb

mit alex warm up map posten angelaufen

Running warm up/down 17:00 [1] 2.5 km (6:48 / km)
shoes: VJ Supra Dobb

Orienteering race (DM Middle Distance) 35:33 [5] ***** 7.0 km (5:05 / km) +200m 4:27 / km
spiked:16/19c shoes: VJ Supra Dobb

won it. nice one!

http://torbensfunk.blogspot.com

C • Rischtisch Jeil! 2

Running warm up/down (cool down) 17:00 [1] 2.5 km (6:48 / km)
shoes: Brooks Ghost

ME - Splits

Friday Jun 19, 2009 #

Running (incl. 4 x 30sec.) 44:29 [1] 10.19 km (4:22 / km)
ahr:135 max:157 shoes: Mizuno Wave Precision 9

grosser garten, ohne pepa und burner wie eigentlich verarbredet, aber die sind ja nie pünktlich

C • harhar, hatte burner im icq... 6

Thursday Jun 18, 2009 #

Running long 1:17:33 [1] * 16.44 km (4:43 / km) +125m 4:33 / km
ahr:138 max:149 shoes: Brooks Ghost

dresdner heide mit karte

Wednesday Jun 17, 2009 #

Running warm up/down 7:04 [1] 1.1 km (6:25 / km) +15m 6:01 / km
ahr:113 max:128 shoes: Inov-8 Xtalon

Orienteering (model DM Mittel ;)) 41:33 [1] ***** 4.9 km (8:29 / km) +60m 7:59 / km
ahr:125 max:150 spiked:23/20c

was on a map which is similar to the map of the german middle distance champs, which will be at the weekend. the terrain was covered by awfull ground vegetation. if this wouldnt be it would be awesome terrain. i lost motivation after 4 loops

Running (jogg down) 10:52 [1] 1.91 km (5:41 / km)
ahr:117 max:138 shoes: Inov-8 Xtalon

with burner

C • burner = farted ? 4

Tuesday Jun 16, 2009 #

Running warm up/down 15:41 [1] 2.75 km (5:42 / km) +80m 4:59 / km
ahr:126 max:146 shoes: Inov-8 Xtalon

Running intervals (5 mal ca. 3min) 14:19 [4] 3.77 km (3:48 / km) +60m 3:31 / km
ahr:152 max:171 shoes: Inov-8 Xtalon

1. 2:46min, 730m, 151avg, 165max
2. 2:58min, 760m, 155avg, 167max
3. 2:50min, 760m, 154avg, 170max
4. 2:50min, 760m, 159avg, 171max
5. 2:55min, 760m, 156avg, 168max

Running (memo in the breaks) 5:00 [0]

Running warm up/down 28:11 [1] 4.75 km (5:56 / km) +50m 5:38 / km
ahr:123 max:141 shoes: Inov-8 Xtalon

Monday Jun 15, 2009 #

Running 33:54 [1] 7.41 km (4:34 / km) +20m 4:31 / km
ahr:135 max:145 shoes: Mizuno Wave Elixir 3

to pepa in rain
with pepa in rain
from pepa in rain

Sunday Jun 14, 2009 #

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: VJ Supra Dobb

longish good warm up. felt a bit nervous as the team was doing really well

Orienteering race (Jukola 6th leg) 1:06:27 [5] ***** 12.4 km (5:22 / km) +180m 5:00 / km
spiked:22/25c shoes: VJ Supra Dobb

went out as nr. 12rh. was a bit unshure to the 1st control. second i thought i had control, but missed the control with 1min. than TuMe and Bertuks passed me. than got more and more into the race. did some own route-choices. missed a bit on the 10th control. round about 1min. some small misses later on with like 30sec. but still satisfied about my race, cane in as nr. 18. best time was hertner with 59:12min i think. think on a perfect day i could have done 63min. but anyway, really satisfied about my performance and the team-performance, as we achieved our goal topp 25, as we finished 23th.

nice one

Running warm up/down (cool down) 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Supra Dobb

with olav

Saturday Jun 13, 2009 #

Event: Jukola 2009

Running (incl. 3 x 15sec) 35:19 [1] 6.62 km (5:20 / km) +51m 5:08 / km
ahr:133 max:158 shoes: Mizuno Wave Elixir 3

with emil, anders, erik, kiril, morten and olav

Friday Jun 12, 2009 #

Orienteering (jukola training) 35:19 [1] **** 4.31 km (8:12 / km) +37m 7:51 / km
ahr:120 max:149 spiked:6/6c shoes: Inov-8 Xtalon

real easy. a lot of mosquitos.

Thursday Jun 11, 2009 #

Orienteering (M20 NOC Middle) 39:48 [1] **** 4.6 km (8:39 / km) +135m 7:33 / km
ahr:126 max:149 spiked:14/15c shoes: VJ Supra Dobb

cruised easy threw the course

Running 33:06 [1] 7.1 km (4:40 / km) +86m 4:24 / km
ahr:137 max:155 shoes: Mizuno Wave Elixir 3

Wednesday Jun 10, 2009 #

Running warm up/down (warmup/cooldown) 45:00 [1] 8.0 km (5:38 / km) +20m 5:33 / km
shoes: Inov-8 Xtalon

Orienteering race (NOC Sprint Qualifier) 14:42 [5] *** 3.8 km (3:52 / km) +40m 3:41 / km
spiked:17/17c shoes: Inov-8 Xtalon

lost some time in the beginning, due to maybe too slow running. did a good race anyway, happy with it, even if i did not qualify. really hard to qualify. 11 out of 41 qualified. 1.01min behind wingen who won the heat.
http://www.noc2009.fi/ar/sprinttikars.html

Tuesday Jun 9, 2009 #

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: VJ Supra Dobb

Orienteering race (NOC Middle Distance) 38:56 [5] ***** 7.1 km (5:29 / km) +140m 4:59 / km
spiked:18/21c shoes: VJ Supra Dobb

did a good race. made some mistakes, but anyway, happy about my performance.
http://www.noc2009.fi/ar/noc_middle.html

Monday Jun 8, 2009 #

Orienteering (middle model) 48:34 [1] **** 7.22 km (6:44 / km) +134m 6:09 / km
ahr:137 max:155 spiked:12/13c shoes: Inov-8 Xtalon

Orienteering (sprint model) 15:38 [3] *** 3.35 km (4:40 / km) +48m 4:21 / km
ahr:149 max:165 spiked:13/14c shoes: Mizuno Wave Elixir 3

Sunday Jun 7, 2009 #

Running warm up/down (warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Supra Dobb

Orienteering race (NOC Relay 2nd leg) 40:14 [3] *** 6.5 km (6:11 / km) +160m 5:31 / km
spiked:9/12c shoes: VJ Supra Dobb

training...

Running 28:00 [1] 5.0 km (5:36 / km) +90m 5:08 / km
ahr:122 max:140 shoes: Mizuno Wave Elixir 3

evening

Saturday Jun 6, 2009 #

Event: Nordic Orienteering Championships 2009 (WCup 2009, 1&2)

Orienteering race (NOC Long) 1:49:59 [4] ***** 18.0 km (6:07 / km) +250m 5:43 / km
spiked:29/21c shoes: VJ Supra Dobb

no flow at all

Running warm up/down (warm up) 15:00 [1] 2.4 km (6:15 / km)
shoes: VJ Supra Dobb

Friday Jun 5, 2009 #

Orienteering 39:58 [2] *** 6.3 km (6:21 / km) +255m 5:17 / km
ahr:141 max:163 spiked:12/15c shoes: Inov-8 Xtalon

Wednesday Jun 3, 2009 #

Running 1:29:56 [1] 15.3 km (5:53 / km) +290m 5:22 / km
ahr:126 max:158 shoes: Mizuno Wave Elixir 3

Tuesday Jun 2, 2009 #

Note

ITS DONE. bachelor in sport educatoin. at least if i get a better grade than E ;)

C • cheers mate. and it's done ... 3

Running (easy run) 32:10 [1] 7.14 km (4:30 / km) +79m 4:16 / km
ahr:135 max:148 shoes: Mizuno Wave Elixir 3

Monday Jun 1, 2009 #

Running long (small pathes) 1:35:58 [1] 16.8 km (5:43 / km) +450m 5:02 / km
ahr:130 max:152 shoes: Adidas Adizero XT

nice morning run with AN. now i have to focuse on reading the last day before examination tomorrow morning! damn it. it is so nice outside -:(

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