Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending May 31, 2008:

activity

time

miles

Running

16:53:33

101.22

162.9

cycling

10:09:24

104.39

168.0

Alternativ

4:02:32

Orienteering

2:46:51

15.6

(10:42)

25.1

(6:39)

72c

Strength Training

1:30:00

Total

35:22:20

221.21

356.0

72c

averages - sleep:5.5

2:57

0:00

» now

Saturday May 31, 2008 #

Running 31:12 [1] 4.5 km (6:56 / km)
shoes: the north face boa

easy jogg

Friday May 30, 2008 #

Running (run in the sun) 32:17 [1] 4.4 km (7:20 / km)
shoes: the north face boa

easy jogg with vibeke. legs fresh, body alright, 26degrees outside. hell yeah.
sunshine mix in the radio right now. feels like summertime is here!

Note

have to drive my parents to leipzig airport later one, so hope i will be able to run again in the evening

Thursday May 29, 2008 #

Note

no training today. did not feel to well and quite warm outside, body should be recovered a 100%, no hurry....were in the garden of some friends with vibeke, reading a book, tanking som sun..

got food-poisoning yesterday...threw up yesterday evening, in the night and this morning, now everything is out of my body, i am in bed and trying to get well again until tomorrow, to get back running.

Tuesday May 27, 2008 #

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
ahr:132 max:143 shoes: the north face boa

Running intervals (5 x 4min/4min) 40:00 [4] 9.0 km (4:27 / km)
ahr:158 max:170 shoes: the north face boa

1. 4min 154avg, 163max
4min break
2. 4min 159avg, 166max
4min break
3. 4min 155avg, 167max
4min break
4. 4min 160avg, 168max
4min break
5. 4min 163avg, 170max
4min break

breaks with a limit 110 - 140
nice session, but blisters

intervalsession on forest pathes, quite big ones (altenburg)

Running warm up/down (jogg down) 10:00 [2] 1.8 km (5:33 / km)
ahr:134 max:145 shoes: the north face boa

jogg down, i actually managed to stop next to the car at 10:00, as i set my clock to 10min jogg down. quite funny

Running (reg jogging) 29:43 [1] 4.2 km (7:05 / km)
shoes: Asics GT 2130

together with vibeke

Monday May 26, 2008 #

Running 51:24 [2] 10.0 km (5:08 / km)
ahr:133 max:148 shoes: the north face boa

really nice run to altenburg, little loop there and back home together with my uncle göran.
nice pace, nice banter and so on.
new shoes!! :)

C • alle auf Reisen... 2

Sunday May 25, 2008 #

Running long 2:10:00 [2] 22.0 km (5:55 / km)
shoes: Brooks Racer ST

first went climbing with my sister, her boyfriend and vibeke. from there i ran back. ran from "steinbachtal" (hexentanzplatz) to thale, R1 than threw forrest to neinstedt, there from to "teufelsmauer", to warnstedt, to altenburg, twisted my ancle, and home.

really nice long run, bit i ate way to less...and had no drink. had to have a s.... and twisted my ancle :D

but i am happy

Saturday May 24, 2008 #

Running 36:12 [1] 5.0 km (7:14 / km)
shoes: Brooks Racer ST

woke up at 0430 ...taxi at 05.15 plane at 0730, berlin at 0913,...quedlinburg at 1130. run at 1215.
had a really nice run at the altenburg back home with vibeke, my sister and her boyfriend. awesome weather

now --> wedding of my cousine.

Friday May 23, 2008 #

Running (morning jogg) 24:17 [1] 4.0 km (6:04 / km)
shoes: Saucony Type A

nice morning jogg at 07.34am...a bit tired so

Strength Training (legs) 20:00 [1]

Thursday May 22, 2008 #

Running (technique) 30:00 [1]
shoes: Saucony Type A

some warm up and som drills afterwards incl. technique.
track & field lesson in school

Wednesday May 21, 2008 #

cycling (spinning) 30:00 [1]

easy for the legs and some warm up for strength

Strength Training (upper body) 40:00 [2]
shoes: Brooks Racer ST

long time ago i did it last, so i am really tired in my body now :)

Note

important for all the guys out there (in norwegian): http://www.vg.no/helse/artikkel.php?artid=527499

Tuesday May 20, 2008 #

Running warm up/down 15:08 [1] 2.3 km (6:35 / km)
shoes: Brooks Racer ST

Running intervals (10 x 200m/200m rest) 17:11 [4] 2.8 km (6:08 / km)
shoes: Nike XC Spike

nice interval session in a bit of rain, but was alright mostly
10 times 200m with 200m rest.

1. 32.9sec
rest 1min11sec
2. 33.2sec
rest 1min17sec
3. 32.3sec
rest 1min20sec
4. 32.0sec
rest 1min25sec
5. 31.0sec
rest 1min23sec
6. 31.8sec
rest 1min20sec
7. 31.6sec
rest 1min18sec
8. 31.3sec
rest 1min16sec
9. 31.1sec
rest 1min21sec
10. 29.0sec

i am really happy to finally could do a whole set of 10 times 200m. i hope i will be able to do it again next week back home in germany.

C • Way to run! 2

Running warm up/down (cool down) 17:36 [1] 2.2 km (8:00 / km)
shoes: Brooks Racer ST

sun coming out here and there

Running (technique) 20:00 [1]
shoes: Brooks Racer ST

track&field lesson

Running (reg) 26:21 [1] 3.4 km (7:45 / km)
shoes: Saucony Type A

easy run together with doro

Monday May 19, 2008 #

cycling 1:02:22 [3] 20.0 km (19.2 kph)

sognsvann - ullevålseter - tryvannstua - frognerseteren - sognsvann.
and so on. just a nice cycling in nordmarka. tried to push uphill. there is one beast of an uphill. went well there, some random guy try to match me, had no chance, ohyeah i am so cool.

Sunday May 18, 2008 #

Running (small pathes) 1:08:26 [2] 13.0 km (5:16 / km)
shoes: Brooks Racer ST

lost my polar-belt, so no heart-rate.
had a bad day. running felt bad in the beginning, much better in the end.

bad training-week

Saturday May 17, 2008 #

Note
(rest day)

17.mai

cake, good food, 17mai-toget, norwegian national-day.

no training

Friday May 16, 2008 #

Running warm up/down 14:12 [1] 2.0 km (7:06 / km)
shoes: Saucony Type A

Running intervals (5 x 200m, 3 x 100m) 15:11 [4] 2.6 km (5:50 / km)
shoes: Saucony Type A

long time ago i ran intervals on the track. stomache was feeling bad, thats why i changed plan from 10 times 200m, to 5times 200m and 5 times 100m, but stomache was so bad after the third time 100m, that i stopped. i ran the 100m wrong direction and in the curve.

1. 30.4sec.
rest at 1min25sec
2. 31.8sec
rest at 1min23sec
3. 32.3sec
rest at 1min25sec
4. 30.9sec
rest at 1min30sec
5. 31.6sec
rest at 2min
6. 14.1sec
rest at 2min
7. 15.8 sec
rest at 2min
8. 15.7sec

hope to get back on the track soon and can do 200m session

Running warm up/down (cool down) 15:00 [1] 2.0 km (7:30 / km)
shoes: Saucony Type A

Thursday May 15, 2008 #

Alternativ (tack & field) 30:00 [1]
slept:5.5 (rest day)

short sleep. not feeling to well. rest day.
had some high-jump and running. only thing for today

Wednesday May 14, 2008 #

Alternativ (swimming and aquajogging) 45:00 [2]

first some swimming together with elisa, than aquajogging with 30sec intervals.
nice session. than she was trying to teach me dolphine-swimming, but i was hopeless :D

C • ... 1

Tuesday May 13, 2008 #

Alternativ (Track & Field) 1:00:00 [1]
(injured)

strength training for the legs. a lot of jumping technique and so on.

heel is bad

Monday May 12, 2008 #

Running warm up/down (warm up) 12:00 [1] 2.0 km (6:00 / km)
shoes: Jalas Tiger FLX

Orienteering long (Pinseløpene Dag 3) 1:50:40 [4] **** 15.7 km (7:03 / km)
32c shoes: Jalas Tiger FLX

i think i should quit orienteering. really bad race. even worse than yesterday.
made some big mistake already to the first one. than another big mistake to the fourth. than found a bit more speed and orienteering. than a big mistake at map-change and twisted my ancle. fuck. than some small mistakes on the last part of the race and twisted the ancle again at the last control.
really demotivated. bad feeling. dont know why i am that shit. orienteering bad, pace bad...there is just one positive thing, i got much better in running long legs...

results and map with my route-choice: www.pinselopene.no

Sunday May 11, 2008 #

Running warm up/down 20:00 [2] **** 3.5 km (5:43 / km)
shoes: Jalas Tiger FLX

Orienteering race (pinseløpene dag 2) 41:30 [4] **** 6.4 km (6:29 / km)
22c shoes: Jalas Tiger FLX

maybe i should start training orienteering. really bad orienteering party. tempo alright, but not too good either. got to get home and start training better than i do right now.

first place olav lundanes 33.30...or something like that

i made round about 4min mistakes, so i would have been happy with a 37..anyway. maybe good i am not aming for woc or anything else. hope it will be good enough for german level

C • Kopf hoch 4

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)

jogging down

Saturday May 10, 2008 #

Event: Pinseløpet

Running warm up/down (before sprint) 17:10 [2] 3.5 km (4:54 / km)
shoes: Saucony Type A

Orienteering race (Pinseløpene) 14:41 [4] *** 3.0 km (4:54 / km)
18c shoes: Saucony Type A

had no heart-rate-belt. anyway. race was okay. i am still way too slow on asphalt. last interval-session running is some month ago. anyway orienteering was alright, not too difficult sprint so. but still could have run 45-60sec. fast i reckon. did not feel too tired when i came in to finish. maybe running to defensive.

Running warm up/down (after race cool down) 31:18 [1] 4.5 km (6:57 / km)
shoes: Saucony Type A

jogging down after the race and running the first part of the race afterwards with the boys. awesome weather

Friday May 9, 2008 #

cycling long (kikutstua) 2:02:00 [2] 40.0 km (19.7 kph)
ahr:132 max:156

after a wild nice i woke up and felt quite ...hangover :D. but anyway, nice biking-trip and now i am feeling much better. awesome weather outside

Thursday May 8, 2008 #

Alternativ (tests) 15:00 [2]
shoes: Saucony Type A

unisports track & field. we were indoor and did some tests.

5 times 15meters: 2.37sek; 2.34sek; 2.29sek; 2.28sek; 2.27sek
best in the group was a volleyplayer with 2.21sek, the sprinter in our class with 10,92sek (100m) did one (2.38sek), but had slippery shoes, so decided to stop trying. pussy ;)

jumping (high) out of still position: 62cm
jumping (long) out of still position: 2,60m
three step jump out of still position: round about 7,10m

and some other things which was more to learn how to use it in school.

Running long 1:40:53 [2] 17.6 km (5:44 / km)
ahr:135 max:156 shoes: Brooks Racer ST

nice run in the sun in the beautiful terrain of nordmarka. first minutes together with anders, but he felt a bit sick this morning, so he just wanted to do a short jogg. rest i ran on my own with my camel bag. it is quite funny to run threw snow while it is 22degrees outside.

Running intervals (short intervals) 6:00 [4] 1.8 km (3:20 / km)
ahr:165 max:181 shoes: Brooks Racer ST

to get some speed in the legs.
just over the grass-panel together with sivert, one way fast, other way jogging down. round about 12-13sec. each interval.

Running warm up/down (cool down) 4:00 [1] 0.5 km (8:00 / km)
ahr:120 shoes: Brooks Racer ST

Note

first time beachvolleyball after the long run this year. just some 15min. but hell yeah.

really tired in my legs so. so nice that the rest of the day is just chilling and some grilling

Wednesday May 7, 2008 #

Alternativ (aquajogging) 34:32 [1]
ahr:107 max:119

regeneration

Running (70%small pathes) 1:04:09 [2] 11.5 km (5:35 / km)
ahr:136 max:160 shoes: Brooks Racer ST

nice sunny run in the nordmarka. snow is nearly gone. awesome. but calves. uhhlalala, hope the two hours run will be alright tomorrow

Tuesday May 6, 2008 #

Running tempo (cross on small pathes) 1:06:49 [3] 13.0 km (5:08 / km)
ahr:150 max:170 shoes: Brooks Racer ST

nordmarka. just to test what the heel is feeling like. calves totally done afterwards. damn.
but nice to run fast

Monday May 5, 2008 #

Alternativ (aquajogging) 58:00 [2]

forgot my heartrate-belt...anyway. nice session together with marit.

Sunday May 4, 2008 #

cycling long (mountainbiking) 2:57:58 [3] 60.0 km (20.2 kph)
ahr:141 max:167

ohhhyes he said. got a map from doro.

sognsvann - ullevålseter - studenterhytta - sörkedalen pakeringsplass - kjelsås - langlia - sandungen - kalven - hakkloa - björnhølt - kirkeby - nordseter - sognsvann ....and some small trail around sognsvann to get 3 hours. legs tired, mood happy :) sunny day. it was really awesome. a bit boring doing it on my own, but i was just passing by bikes, they were not keeping up...maybe my bike-shape is not that bad after all these spinning-sessions in wintertime :D

photo taken at a little bridge, which was my north-pole for today ;)

Photobucket - Video and Image Hosting

Saturday May 3, 2008 #

Note

i reckon i will try to run fast on tuesday, so long it will be aquajogging, strength and cycling

cycling long (tempo aswell) 2:07:04 [3] 48.0 km (22.7 kph)
ahr:148 max:167

to hakkloa and back and some extraloop. ohhyes. beautiful day. awesome to go biking :). yiiipiie!
legs tired now, tried to push it.

Friday May 2, 2008 #

cycling long (spinning) 1:30:00 [2]
ahr:123 max:154

outside it is raining, so inside i am training...høhø

Strength Training (upper body) 30:00 [2]
ahr:111 max:135 shoes: Brooks Racer ST

Thursday May 1, 2008 #

Running (easy jogg) 45:04 [1] 6.0 km (7:31 / km)
ahr:119 max:135 shoes: Nike Structure

together with doro, feeling 100% shit.
reckon not good to sit inside the whole day

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