Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 30 days ending Jun 30, 2011:

	activity	#	time	miles		km		+m
	cycling	11	18:24:42	318.01	(17.3/h)	511.79	(27.8/h)	5440
	Orienteering	11	8:32:28	46.23	(11:05)	74.41	(6:53)	2121	53 /	69c	76%
	Running	15	8:24:09	57.82	(8:43)	93.06	(5:25)	1387
	Alternativ	1	10:00
	Total	29	35:31:19	422.07		679.26		8949	53 /	69c	76%
averages - sleep:1

4:14

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» now

Thursday Jun 30, 2011 #

10 AM

Orienteering 41:16 [1] ***** 4.0 km (10:19 / km) +85m 9:20 / km
ahr:126 max:157 spiked:4/8c shoes: Icebug Spirit OLX

fuck that was tough technical terrain and for running as well, i really understood why they call it WOC training. tough tough tough. did not run the whole course, Anders was running it fast, he did well.

https://picasaweb.google.com/kol.mailingliste/Tren...

2 PM

Orienteering long 1:33:27 [1] ***** 9.4 km (9:56 / km) +250m 8:46 / km
ahr:130 max:151 spiked:13/16c shoes: Icebug Spirit OLX

together with Anders. It was really tough terrain again, bad runability and technically really demanding. WOC-a-like. we had fun out in the terrain and wet forest. lovely training day with a perfect trainingspartner for orienteering. learned a lot.

https://picasaweb.google.com/kol.mailingliste/Tren...

Wednesday Jun 29, 2011 #

12 PM

cycling 2:17:34 66.6 km (29.0 kph) +825m
ahr:135 max:165

nice cycling session tried to find if there is a loop in Sørkedalen, there is not :D ...asphalt much better in Maridalen. Really nice weather outside. Nice to met Tone and good to see she is getting done the hours which will be needed for Norseman :). Lovely day. good session. some photo stops here and there.. and at some times some stops due to traffic light and stuff

C • Good speed up Holmenkollen! 1

C • bjørnsjøen rundt 4

Tuesday Jun 28, 2011 #

8 AM

Running long 1:19:43 [1] 14.0 km (5:42 / km) +350m 5:04 / km
ahr:132 max:152 shoes: Mizuno Wave Elixir 6

easy longish run with Anders on small trails in the lovely Nordmarka. Nice morning, nice feeling.

4 PM

cycling 1:10:00 [1] 23.0 km (19.7 kph) +420m

MTB cycling with Vibeke

Sunday Jun 26, 2011 #

9 AM

cycling (to o-festivalen) 32:00 [1] 13.0 km (24.4 kph) +180m

11 AM

Running 20:00 [1] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Icebug Spirit OLX

and a lot of waiting...

Orienteering race (o-festivalen relay) 40:43 ***** 6.69 km (6:05 / km) +150m 5:28 / km
ahr:158 max:175 spiked:12/16c shoes: Icebug Spirit OLX

mhm. our first leg runner had a really bad day at work sending me out 18min behind the lead...i was angry, but it was strange, i wanted to run fast but got to passive at some uphills...did one bigger mistake round about 1.30 min in the middle of the first loop. and some small hesitations. was hard to keep my self going knowing i am so far behind running. pushed really hard at the arena passing and the control afterwards, and missed a bit of my control on the next three controls, which costed me round about 3min. strange feeling strange run. rest of the team did good and we finished 16th...really strange feeling today. i wanted to run well in a good group, but when you start that far behind there is little to do and you will loose running alone and so on. anyway the weekend was nice

Saturday Jun 25, 2011 #

11 AM

Running (warm up) 15:00 [1] 2.3 km (6:31 / km) +50m 5:53 / km
shoes: Icebug Spirit OLX

Orienteering race (O-festivalen H21) 1:09:05 ***** 11.05 km (6:15 / km) +255m 5:36 / km
ahr:159 max:176 spiked:10/14c shoes: Icebug Spirit OLX

some days ago decided to change from H21E2 to H21...shorter course, more power tomorrow. wanted to go not too fast, to safe energy. was alright in the beginning. good orienteering and okay pace, than suddenly i started to accelerate more and more, and in the end i was nearly hitting race pace...good feeling in the orienteering. good race except of the long route choice. did shit there not going straight being a pussy going on pathes, loosing nearly 1.30min...
http://timing.spjelkavik.net/2011/2011.06.25/Norsk...

map later

4 PM

cycling 57:04 [1] 22.5 km (23.7 kph) +300m
ahr:127

easy one with vibeke at maridalen, was my "jogg down" from the competition today.

race from yesterday and today i will put in as soon as i have found my recharge station for my garmin...

Friday Jun 24, 2011 #

6 PM

Running 15:37 2.96 km (5:17 / km) +23m 5:05 / km
ahr:133 max:150

warm up before sprint

Orienteering race (Sprint O-festivalen) 16:16 ***** 3.27 km (4:58 / km) +71m 4:29 / km
ahr:172 max:184 spiked:14/15c

forest sprint.
was quite excited how my orienteering will go and my shape will be. on the asphalt long leg i did a bad route choice loosing round about 15sec. rest in the forest i did a good job.

finished 6th. map later
results: http://eventor.orientering.no/Events/ResultList?ev...

happy about that result.

Running (jogg down) 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km
ahr:132

with bjørn ekeberg.

Thursday Jun 23, 2011 #

6 PM

Running 41:14 8.04 km (5:08 / km) +94m 4:51 / km
ahr:131 max:163

wanted to see how my heart rate is today and my legs. so decided to go out really easy together with miy flatmate Martin. he could decide the pace. when we split up after some 28min or something i had a progressive run. it felt better today and legs aswell.

Wednesday Jun 22, 2011 #

5 PM

cycling 1:14:40 34.87 km (28.0 kph) +393m
ahr:124 max:165

two loops. first loop with vibeke, so quite easy. than the second i forgot to start my watch for the first ten minutes...boooring. was nice, but windy

Tuesday Jun 21, 2011 #

3 PM

Running 54:31 11.26 km (4:50 / km) +166m 4:31 / km
ahr:149 max:162

bad feeling and way too high heart rate. no idea why.

Monday Jun 20, 2011 #

6 PM

cycling 39:39 19.58 km (29.6 kph) +249m
ahr:140 max:162

easy cycling around Halden to loosen up the legs after some days without training with partying at at birthday party and wedding and travelling loads of hours in the car. 12hours from germany to halden and some hours on sunday aswell...

Thursday Jun 16, 2011 #

10 AM

Alternativ (swimming) 10:00 [1]

Outside. Osterteich. Neo

Tuesday Jun 14, 2011 #

6 PM

cycling 1:29:17 50.06 km (33.6 kph) +207m
ahr:143 max:161

nice cycling session on my own. some west wind again which made it tough the first km`s and the last ones. but fun anyway and nice evening with lovely weather

40k in 1h11

Monday Jun 13, 2011 #

2 PM

Running 47:26 10.83 km (4:23 / km) +154m 4:05 / km
ahr:144 max:162 shoes: Asics DS Trainer 15

Nice jogging with Krügerol. Shame he is leaving today, who is suppose to join my trainings for the last couple of days now?! ...it was quite high humidity and warm outside...so feeling was a bit hotty...nice session

Sunday Jun 12, 2011 #

Event: ITT Ferropolis Triathlon

11 AM

cycling long 4:14:13 111.18 km (26.2 kph) +1583m
ahr:133 max:169

And there it is done. To the lovely Brocken with a bike from my home. Krügerol and me decided to take it easy, at least the whole way to the Brocken. The beginning was lovely. Actually the road up to the Brocken is not open for public walking and biking, but since it was a "holy" moly day, we were able to go uphill. At a bit under 800hm Robert got "surprise surprise" a flat tire again. Than we fixed it, and he managed to fuck up the tube (?) of the tire we pumped up...so change the whole one. Nice. than the road was shit. like walking and carrying bike, than it got a bit better and when we came near the peak there were loads of people, so cycling was difficult and some argumentations were done. Anyway. Made it to the topp. Nice. Downhill was scary. Bad road, carrying the bike, getting passed by MTB-people. We took it really easy, not to get a flat tire again or ruin the bike. Than the last bit was nice again and from Schierke on we had a nice pace. Than we decided to go to "Rappbodetalsperre", a big dam. There it was a really nice view, but you had to pay hard for the dam...cause uphill to it, downhill from it, uphill to the originally route. The Harz-mountains are quite nice for cycling, but you get nothing for free. Than i wanted to speed up, downhill max speed 74km/h, and than pushing harder from Westerhausen to nail the last km. Awesome tour with a really nice trainingspartner, we are just made for each other, too bad we are not gay!

Aus Ablagebox

C • Ooo.. I´m almost jealous of... 2

Saturday Jun 11, 2011 #

1 PM

Running 48:16 10.87 km (4:26 / km) +157m 4:09 / km
ahr:139 max:157 shoes: Asics DS Trainer 15

Nice run with Krügerol at the Altenburg. Good flow, but my legs didnt like it at all after all the cycling and 24h running. I hit my bad knee at 24h competition and could still feel it today, and the worst, my injury on the one side backside whole leg is not that good, hope to see some Physio soon...

C • Piriformissyndrom? 2

Friday Jun 10, 2011 #

4 PM

cycling 1:37:34 52.67 km (32.4 kph) +214m
ahr:136 max:154

Nice cycling session with Krügerol. This time a flat course since it was enough climbing yesterday. Not so windy today which made it much more fun. Tried to keep a good pace the whole way. I am training a bit for the 40km, so if i am able to do a triathlon this year, that it will be no problem in under 1h15min. Managed that today. So i will not compete at the triathlon on Sunday, my lungs are still not good enough, coughing again after the cycling today, and it will be not good with swimming, cycling and running, the body will just get a flashback.

C • Schade. 3

Thursday Jun 9, 2011 #

10 AM

cycling long 3:19:09 91.62 km (27.6 kph) +973m
ahr:133 max:160 (sick)

Long cycling tour in the beautiful Harz Mountains with Krügerol. He managed to get a quite flat tire right in the beginning in Ballenstedt. And it took ages to find some cycling equipement and a petrol station to fix it. We did it in the end. Than it was just nice cycling. Really lovely route. But loads of wind, i got annoyed by it. I hate wind while i am cycling!!! but lovely tour with highlight being at Hexentanzplatz and enjoying the view. Robert managed to get a flat tire again the last km...and the last 500m he was walking home. i joined him ;)

Wednesday Jun 8, 2011 #

Note
(sick)

annoyed about my throat. which is bad since last week wednesday, same shit i had in slovakia. just red and soar. i am still able to train i reckon, but its not the best feeling and my throat is soar all the time

i dont think i will compete in the triathlon at the weekend, just not well prepared enough. will decide on friday. annoying!

Monday Jun 6, 2011 #

3 PM

cycling 53:32 [1] 26.71 km (29.9 kph) +97m
(sick)

together with krügerol

Sunday Jun 5, 2011 #

Note
(sick)

won the 24h orienteering relay race in the weekend.

some facts:

i ran 6 times in 24h.

40.3km orienteering.
75 controls. 11 controls with mistake.
1hour of sleep.
loads of maxim protein bars

at least my bike is finally in my hands!

C • Congrats on both! Smooth bi... 1

1 AM

Orienteering race (5th race at 24h comp) 38:48 [3] ***** 5.51 km (7:03 / km) +208m 5:56 / km
(sick)

short difficult night, went alright until 4th control, than got totally lost on a control i have been on on the course right before this one. lost over 5min there, long time ago i made such a big mistake in the night on such an easy control...after that my sickness got worse in my body and i got really tired

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Icebug Spirit OLX

5 AM

Orienteering (6th race at 24h comp) 29:14 [3] **** 4.3 km (6:48 / km) +215m 5:26 / km
slept:1.0 (sick) shoes: Icebug Spirit OLX

my sixth course in 24h...and still 1min mistake but alright race. was happy that i did not had to run one more time.

we won it ! nice one! picture and maps maybe laster :) was tired the whole sunday afternoon.

C • Glückwunsch! 2

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: Icebug Spirit OLX

Saturday Jun 4, 2011 #

9 AM

Orienteering race 30:01 **** 5.22 km (5:45 / km) +192m 4:51 / km
ahr:166 max:178 (sick)

First stage of 24h competition. decent race with one mistake of 1min. came in 3rd which was good for my team. let Giduff go on the last hill, as he was just running 12h and i did not want to go into lactate acid pace in the beginning.

Running warm up/down (WU & WD first stage) 25:00 [1] 4.5 km (5:33 / km) +20m 5:26 / km

1 PM

Orienteering race (2nd run 24h comp.) 1:02:08 **** 9.69 km (6:25 / km) +300m 5:33 / km
ahr:166 max:177 (sick)

first long difficult. it was really difficult and long...and up to nearly 30 degrees outside...

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +10m 7:19 / km

5 PM

Orienteering race 42:31 **** 7.67 km (5:33 / km) +218m 4:51 / km
ahr:157 max:165 (sick)

Long easy course. Hot hot hot ...outside. especially in the forest.

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

9 PM

Orienteering race (4 stage of 24h comp.) 48:59 ***** 7.61 km (6:26 / km) +177m 5:46 / km
ahr:157 max:166 (sick) shoes: Icebug Spirit OLX

first night stage. went out when it was still a bit light but got quite dark in the end, had a 2min mistake in the end. but race was okay.

Running warm up/down 12:00 [1] 1.8 km (6:40 / km) +15m 6:24 / km
shoes: Icebug Spirit OLX

Friday Jun 3, 2011 #

Event: 18. Thüringer 24 Stunden OL

Wednesday Jun 1, 2011 #

9 AM

Running long 1:28:22 [1] 15.0 km (5:53 / km) +310m 5:20 / km
ahr:137 max:154 shoes: Mizuno Wave Elixir 6

Small pathes, lovely morning @ nordmarka with Anders

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