Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Jul 31, 2008:

activity	#	time	miles		km		+m
Running	25	21:55:57	145.03		233.4		1498
Orienteering	10	8:21:54	46.11	(10:53)	74.2	(6:46)	625	155c
cycling	1	1:23:44	17.4	(12.5/h)	28.0	(20.1/h)
Total	28	31:41:35	208.53		335.6		2123	155c

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Thursday Jul 31, 2008 #

Running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: VJ Panther Dobbs

Orienteering race (WUOC Long Distance) 1:49:26 [4] ***** 16.0 km (6:50 / km)
25c shoes: VJ Panther Dobbs

ohhyes he says, now i remember why i do not like estonia....:D was running good until spectator control. was 16th there. than the next three controls round about 13min mistake together. than to 17th control 2 more minutes. that makes 15mins of mistakes and that makes a 39th place. i do not want to say if i would not have made the mistakes i would be, because other runners did mistakes aswell :). anyway i am in happy mood, because i saw that i can do, i just have to start focusing the whole way until i am in finish. anyway, what a hell of a long distance. :).
i am looking foward to tomorrows race, wanna try to focuse whole way and have a nice time in the forrest.

Running warm up/down (evening jogg) 20:12 [1] 3.0 km (6:44 / km)
shoes: Mizuno Wave Elixir 3

Wednesday Jul 30, 2008 #

Running (evening jogg) 30:49 [1] 6.0 km (5:08 / km)
shoes: Mizuno Wave Elixir 3

Tuesday Jul 29, 2008 #

Orienteering 58:33 [2] **** 8.2 km (7:08 / km)
15c shoes: VJ Panther Dobbs

made one big mistake, rest felt good

Running (evening jogg) 29:57 [1] 6.0 km (5:00 / km)
shoes: Mizuno Wave Elixir 3

Monday Jul 28, 2008 #

Event: WUOC 2008

Orienteering (training long) 39:47 [2] *** 5.0 km (7:57 / km)
7c shoes: VJ Panther Dobbs

Sunday Jul 27, 2008 #

Running 35:16 [2] 7.0 km (5:02 / km)
shoes: Mizuno Wave Elixir 3

nice evening jogg in tartu.
awesome hotel we live in. nice one. german tv :D haha...

C • what the good thing on germ... 2

C • Good luck! ... don't spend... 2

Saturday Jul 26, 2008 #

cycling long (nordmarka) 1:23:44 [3] 28.0 km (20.1 kph)

Thursday Jul 24, 2008 #

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)
ahr:130 max:147 shoes: Mizuno Wave Elixir 3

Running intervals (chris twl) 25:11 [4] 6.0 km (4:12 / km)
shoes: Mizuno Wave Elixir 3

made an intervalsession which christian teich is doing quite often. dont know how often he is doing it, but i did the session twice.
starts with 3min interval, 3min break, than 2 times 1min with 1min break, than 2 times 30sec, with 30sec break.

1. 3:01min 168max, 159avg
3min break 153avg down to 144
2. 1min 169max, 157avg
1min break 165avg, down to 158
3. 1min 172max, 164avg
1min break, uih looks like i jut made 30sec break..fuck...okay 30sec. avg 171 down to 166,
4. 30sec 169max, 166avg
30sec break 170avg downt to 167
5. 33sec 173max, 167avg

than 3min. break 158avg
and again

1. 3min 178max, 171avg
break 3min 153avg down to 140
2. 1min 170max, 155avg
break 1min 167avg, down to 158
3. 1min 176max, 167avg
break 30sec. 174avg down to 171
4. 30sc 172max, 171avg
break 30sec 172avg down to 169
5. 30sec 174max, 170avg

Running warm up/down (jogg down from høias) 32:59 [2] 6.2 km (5:19 / km)
ahr:147 shoes: Mizuno Wave Elixir 3

after having a nice chat with one of the old boys in halden sk was jogging down from høias. beautiful day

Wednesday Jul 23, 2008 #

Running warm up/down (evening jogg) 32:16 [1] 5.0 km (6:27 / km)
shoes: Saucony Type A

both agreed that it was quite boring. tomorrow i am trying to run in the morning alone :D

Tuesday Jul 22, 2008 #

Running (evening jogg) 43:11 [2] 8.5 km (5:05 / km)
shoes: Saucony Type A

nice evening run in halden. sunny day :)

Monday Jul 21, 2008 #

Event: Oringen 2008

Sunday Jul 20, 2008 #

Running warm up/down (before relay) 20:00 [1] 3.2 km (6:15 / km)
shoes: INOV Mudclaw

Orienteering race (woc relay last leg) 58:41 [4] *** 9.0 km (6:31 / km) +250m 5:44 / km
27c shoes: INOV Mudclaw

went out in a nice pack with poland, denmark, italy. were together with poland the first loop and leading the pack. than long leg mamleev was doing the most of the work and bartak came quite fast from behind. than my first mistake as i went to a wrong gaffle. lost contact with the group and was alone until 16th coontrol were mamleev came from behind, gave me some motivation. caught ukraine together with mamleev. than big mistake on the last loop were i lost 3min...big time mistake, which cost us some places. anyway we can be happy with our result. in the end 14:33min behind great britain, who won. congratulations. just 9min behind top6 and 5min behind top10. so next year we want to get in shape for top 10. first time for me running woc-relay and than last leg. ...

song for today: queen - the show must go on
http://youtube.com/watch?v=4ADh8Fs3YdU

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Wave Elixir 3

Saturday Jul 19, 2008 #

Orienteering (o-festivalen open 5) 32:08 [1] *** 4.5 km (7:08 / km)
12c shoes: INOV Mudclaw

song of today:

snaga & pillath feat. sido - assozial lifestyle

C • http://www.myvideo.de/watch... 1

Friday Jul 18, 2008 #

Running warm up/down (before o-intervals) 18:30 [1] 2.5 km (7:24 / km)
shoes: INOV Mudclaw

Orienteering intervals (relay training) 39:45 [4] *** 7.0 km (5:41 / km) +250m 4:49 / km
13c shoes: INOV Mudclaw

nice session.

Running warm up/down (jogg down) 12:43 [1] 2.0 km (6:22 / km)
shoes: INOV Mudclaw

song for today:

the arcade fire - keep the car running
http://www.youtube.com/watch?v=bFFpL6Jj5II

Running (evening jogg) 28:25 [2] 6.5 km (4:22 / km)
shoes: Mizuno Wave Elixir 3

together with alex

Thursday Jul 17, 2008 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Panther Dobbs

Orienteering race (woc middle) 41:30 [4] ***** 6.0 km (6:55 / km) +125m 6:16 / km
18c shoes: VJ Panther Dobbs

bullshit

beck - loser
http://www.youtube.com/watch?v=-l3_gwIOTGI

Wednesday Jul 16, 2008 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Elixir 3

Orienteering (model event middle) 25:19 [3] *** 4.5 km (5:38 / km)
12c shoes: VJ Panther Dobbs

bjaxel and andersen made a course on the old map, with the main part of the model controls. nice one. was real fun.

Running (easy jogg) 31:34 [1] 6.0 km (5:16 / km)
shoes: Mizuno Wave Elixir 3

with some small speed ups.

the album leaf - always for you

http://www.youtube.com/watch?v=1jYr2fDgn64

Tuesday Jul 15, 2008 #

Running warm up/down (jogging with chris) 29:00 [1] 5.5 km (5:16 / km)
shoes: Mizuno Wave Elixir 3

http://www.youtube.com/watch?v=ZLwvc5Qywzk

Monday Jul 14, 2008 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Elixir 3

with alex

Orienteering race (model event long) 43:00 [3] *** 7.0 km (6:09 / km)
7c shoes: VJ Panther Dobbs

some parts a bit faster.

song today: sigur ros - hoppipolla
http://youtube.com/watch?v=WkP_NaMsrMM

Running (evening jogg) 30:49 [1] 6.0 km (5:08 / km)
shoes: Mizuno Wave Elixir 3

together with andersen and alex. nice evening jogg

Sunday Jul 13, 2008 #

Running (on map bouzov...) 45:00 [2] ** 7.0 km (6:26 / km)
shoes: Mizuno Wave Elixir 3

nice jogging for my own on a quite steep map. :)
nice sunny outside.

linkin park - easier to run
http://youtube.com/watch?v=PTEASrPZ-j8

Saturday Jul 12, 2008 #

Running (sprint model) 37:00 [2] 6.5 km (5:42 / km)
shoes: Mizuno Wave Elixir 3

test the knee. got a bit better

song today: turboneger - high on the crime

http://youtube.com/watch?v=m05jUsWIsJE

Friday Jul 11, 2008 #

Running (jogging with alex) 38:37 [2] 6.5 km (5:56 / km)
shoes: Mizuno Wave Elixir 3

after a long travelling day some jogging with alex in the nice sun...czech republic here i come :)

song for today: ian pooley - coracao tambor

http://youtube.com/watch?v=a1hT4nQU6xo

Thursday Jul 10, 2008 #

Event: WOC 2008

Running (easy jogg) 35:09 [1] 6.0 km (5:52 / km)
(rest day) shoes: Saucony Type A

together with vibeke.

until my first race in woc this year, i will present a song i like every day...

today: muse - starlight --> http://www.youtube.com/watch?v=Qwkbxh-0k0w

Wednesday Jul 9, 2008 #

Running (small pathes) 1:20:24 [1] 14.0 km (5:45 / km)
shoes: Saucony Type A

easy morning run with anders. all training for today

Tuesday Jul 8, 2008 #

Running warm up/down 40:00 [2] 7.5 km (5:20 / km)
shoes: Saucony Type A

warm up before running technique and jogg down after.

Running (technique) 20:00 [2]
shoes: Saucony Type A

nice one. did some running drills and so on...legs quite tired now.

Running (together with vibeke) 49:29 [1] 7.0 km (7:04 / km) +123m 6:30 / km
shoes: Nike Structure

nice evening jogg to vettakollen. sat there a bit in the sun watching over oslo...nice evening.

Monday Jul 7, 2008 #

Running warm up/down 29:48 [2] 5.5 km (5:25 / km) +125m 4:52 / km
ahr:132 max:154 shoes: Asics GT 2130

took the wrong shoes.

Running intervals (4 times uphill) 36:27 [4] 7.0 km (5:12 / km) +500m 3:50 / km
ahr:165 max:177 shoes: Asics GT 2130

1. 4min35sek, 161avg, 171max
rest 4min37sek, 141avg
2. 4min38sek, 168avg, 175max
rest 4min53sek, 142avg
3. 4min43sek, 166avg, 175max
rest 5min14sek, 142avg
4. 4min44sek, 167avg, 177max

while anders was getting faster from interval to interval, i was getting slower :D...anyway, nice session and i am glad that i did it. i know i have to work quite much until i reach the topp of orienteering, but maybe i am on my way

Running warm up/down (jogg down home) 23:06 [1] 4.3 km (5:22 / km)
ahr:133 shoes: Asics GT 2130

nice jogging home with a lot of banter

Sunday Jul 6, 2008 #

Running 1:17:53 [2] 14.5 km (5:22 / km)
shoes: Nike Structure

what a rain pissing down from heaven...first 22min together with vibeke, rest in nice pace to ullevålseter and down to sognsvann, was soaking wet...

Saturday Jul 5, 2008 #

Note
(rest day)

went to bygdøy for swiming together with vibeke. way too much swedish people over there...went back with bus and than suddenly a master-storm came up. http://www.vg.no/nyheter/vaer/artikkel.php?artid=1...
so we were waiting at "rådhusplassen" and watching the whole thing...quite funny so...
so i had 5min of jogging aswell...down to metro-station.

Friday Jul 4, 2008 #

Running warm up/down (to vettakollen) 16:20 [1] 2.5 km (6:32 / km)
shoes: Asics GT 2130

Running hills (4 times vettakollen) 42:40 [3] 7.0 km (6:06 / km) +500m 4:29 / km
shoes: Asics GT 2130

1. 6:30min
down 5:41min
2. 6:36min
down 5:35min
3. 6:27min
down 5:26min
4. 6:22min

legs quite f.d on the last one. nice session in the sun. but felt quite tired in the end. so i decided just to do four. but anyway really usefull session

Running warm up/down (jogg back home) 33:38 [2] 5.5 km (6:07 / km)
shoes: Asics GT 2130

ran another way back home :)

Thursday Jul 3, 2008 #

Running (morning jogg) 35:42 [1] 5.8 km (6:09 / km)
shoes: Asics GT 2130

nice n easy

Running tempo (big forest roads) 1:26:42 [3] 19.8 km (4:23 / km) +250m 4:07 / km
shoes: Brooks Racer ST

same one as some weeks ago. anders and me cruising, but this time it was not excactly cruising, we were pushing quite hard. really nice session so, but i am quite bad to run downhill, i reckon he could have ran the last part some minute fast without me, but i felt the rest was okay. after 26min at ullevål-junction, after 45:09 at nordmarkakapelle, 1h10 at last junction down to sognsvann

Wednesday Jul 2, 2008 #

Running warm up/down (to start) 12:30 [1] 2.0 km (6:15 / km)
ahr:130 max:146 shoes: VJ Panther Dobbs

Orienteering (corridor-orienteering) 53:45 [3] ***** 7.0 km (7:41 / km)
ahr:159 max:176 19c shoes: VJ Panther Dobbs

drove with anders and anne margrethe to halden today. decided to do a good technical training and not going too fast...really hard terrain, uphill, green everything and kenneth deleted all greens on the map, so it all looked beautiful, but it wasn`t. had nice pace and steady orienteering with just one little mistake. axelsson pushed hard, but was the whole time coming from behind again and again due to mistakes he made. he ran in the 50min. and me 53. i was not pushing it, but really focused on good orienteering. nice training

Running warm up/down (jogg down to car) 4:00 [1] 0.8 km (5:00 / km)
shoes: VJ Panther Dobbs

Tuesday Jul 1, 2008 #

Running (morning jogg) 1:05:40 [1] 10.0 km (6:34 / km)
ahr:129 max:145 shoes: Asics GT 2130

easy morning jogg together with mikkel and anders. really nice on small pathes. legs bad the first 5min. now they are nice :)

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