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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Running26 15:58:33 114.61 184.45 2209
  Orienteering12 9:11:56 54.55(10:07) 87.79(6:17) 1232122 /165c73%
  cycling5 5:19:14 67.36 108.4 2133
  Alternativ3 1:35:00
  Strength Training1 30:00
  Total38 32:34:43 236.51 380.63 5574122 /165c73%
averages - sleep:7.4 rhr:54 weight:66.9kg

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Monday May 31, 2010 #

12 PM

Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
ahr:134 max:155 shoes: Icebug Spirit OLX

Orienteering race (EOC LONG QUALIFIER) 47:57 [4] 6.0 km (8:00 / km) +150m 7:06 / km
ahr:164 max:178 shoes: Icebug Spirit OLX

DNF
C • kopf hoch, gibt noch andere... 5

Sunday May 30, 2010 #

8 AM

Running (incl 3 strides) 30:41 [1] 5.8 km (5:17 / km) +60m 5:02 / km
ahr:128 max:155 shoes: saucony grid tangent 4 new

Saturday May 29, 2010 #

9 AM

Orienteering (incl. 5 strides) 43:08 intensity: (30:05 @1) + (11:17 @2) + (1:46 @3) *** 7.08 km (6:06 / km) +100m 5:41 / km
ahr:138 max:162 spiked:7/9c slept:8.0 shoes: Icebug Spirit OLX

3 PM

Running 20:00 [1] 3.8 km (5:16 / km) +10m 5:12 / km
ahr:136 max:146 shoes: saucony grid tangent 4 new

Friday May 28, 2010 #

9 AM

Orienteering (Long Model) 25:58 intensity: (6:38 @1) + (4:21 @2) + (12:17 @3) + (2:42 @4) *** 4.35 km (5:58 / km) +75m 5:30 / km
ahr:153 max:170 spiked:11/11c shoes: Icebug Spirit OLX

tried actually not to run too fast, quite high heart rate so. Anyway was fun, had good control.

Running (jogg down) 5:51 [1] 0.99 km (5:56 / km) +10m 5:39 / km
ahr:139 max:146 shoes: Icebug Spirit OLX

Thursday May 27, 2010 #

Event: European Orienteering Championships
 
11 AM

Running 22:28 [1] 4.16 km (5:24 / km)
ahr:127 max:145 shoes: saucony grid tangent 4 new

Kruegerol is always to slow to come with the facts of the running session
6 PM

Orienteering 45:19 [1] *** 6.77 km (6:42 / km) +20m 6:36 / km
ahr:136 max:150 17c shoes: Icebug Spirit OLX

together with alex

Wednesday May 26, 2010 #

9 AM

Running warm up/down 11:03 [1] 1.94 km (5:42 / km)
ahr:127 max:143 shoes: Icebug Spirit OLX

Orienteering tempo (Sprint in the sanddunes) 16:26 intensity: (18 @2) + (2:22 @3) + (13:24 @4) + (22 @5) *** 3.17 km (5:11 / km) +10m 5:06 / km
ahr:170 max:178 spiked:15/18c shoes: Icebug Spirit OLX

Running warm up/down (between) 6:00 [1] 0.7 km (8:34 / km)
ahr:118 shoes: Icebug Spirit OLX

Orienteering 22:14 intensity: (3:13 @1) + (5:21 @2) + (13:40 @3) *** 4.24 km (5:15 / km) +50m 4:57 / km
ahr:155 max:166 spiked:11/14c shoes: Icebug Spirit OLX

did not push at all, cruising

Running warm up/down (jogg down) 15:30 [1] 2.24 km (6:55 / km) +10m 6:46 / km
ahr:131 max:143

4 PM

Running 21:26 [1] 4.5 km (4:46 / km) +50m 4:31 / km
ahr:136 max:151 shoes: saucony grid tangent 4 new

Tuesday May 25, 2010 #

9 AM

Orienteering 1:00:36 [1] 8.22 km (7:22 / km) +74m 7:03 / km
shoes: Icebug Spirit OLX

5 PM

cycling 40:00 [1]
ahr:114 max:164

borrowed kirils bike. followed him first while he was running, than went a bit on my own, and catched him again in the end.

Monday May 24, 2010 #

9 AM

Running warm up/down 15:39 intensity: (13:39 @1) + (2:00 @2) 2.39 km (6:33 / km) +20m 6:17 / km
ahr:127 max:148 shoes: Icebug Spirit OLX

Orienteering tempo 30:03 intensity: (52 @1) + (49 @2) + (5:39 @3) + (19:11 @4) + (3:32 @5) *** 6.85 km (4:23 / km) +20m 4:19 / km
ahr:169 max:192 spiked:11/12c shoes: Icebug Spirit OLX

legs still no good. hope there will be no rain in the afternoon, than i will go a bit cycling to loosen them up. the forest was incredibly fast. kiril was flying. he was starting 2min behind me, catches me and ran away. damn...but my shape was shit today, hope it will all loosen up until monday. was running as fast as the other bulgarian boys, but kiril was flying
C • welcher mittelvorlauf war d... 3

Running 16:49 [1] 2.82 km (5:58 / km) +21m 5:45 / km
ahr:133 max:142 shoes: saucony grid tangent 4 new

Sunday May 23, 2010 #

9 AM

Running warm up/down 12:47 [1] 2.36 km (5:25 / km) +21m 5:12 / km
ahr:123 max:139 shoes: Icebug Spirit OLX

Orienteering 47:43 intensity: (39:04 @1) + (8:39 @2) **** 7.11 km (6:43 / km) +73m 6:23 / km
ahr:139 max:155 spiked:14/19c shoes: Icebug Spirit OLX

tired in my legs. no power at all. tired in my body. hit my knee in the end, thats why i cut down, and did not do the 90min as planned. had no fun at all cause i was tired from the long travelling day yesterday. maybe i will jog in the afternoon. we will see

Running warm up/down (jogg home) 6:24 [1] 1.31 km (4:53 / km) +10m 4:43 / km
ahr:131 max:142 shoes: Icebug Spirit OLX

Saturday May 22, 2010 #

10 AM

Running 45:06 intensity: (43:06 @1) + (2:00 @2) 9.34 km (4:50 / km) +173m 4:25 / km
ahr:135 max:148 shoes: Mizuno Wave Precision 9

nice morning. going to Bulgaria in the afternoon!
C • God tur til Bulgaria - og l... 3

Friday May 21, 2010 #

Event: 33. Internationaler Ostsee-OL
 
5 PM

Running 1:12:55 intensity: (33:22 @1) + (9:15 @2) + (20:54 @3) + (9:24 @4) 16.24 km (4:29 / km) +145m 4:18 / km
ahr:148 max:172 shoes: saucony grid tangent 4 new

pyramid: 3-6-9-6-3-6
together with Dag. really warm outside, which was lovely.
felt alright, but my legs were quite heavy today

Thursday May 20, 2010 #

6 PM

cycling 58:47 intensity: (46:39 @1) + (11:11 @2) + (57 @3) 23.0 km (23.5 kph) +428m
ahr:131 max:157

i managed to get a flat tire ..i reckon Naomi will be happy now :P
anyway i was smart and got it when i was already at sognsvann, so just a small walk home :D
C • flickzeug 7

Wednesday May 19, 2010 #

8 AM

Orienteering 53:18 intensity: (17:03 @1) + (20:03 @2) + (16:12 @3) **** 6.89 km (7:44 / km) +195m 6:47 / km
ahr:140 max:157 spiked:12/14c shoes: Icebug Spirit OLX

Wang morning session. Fair bit just contour map. made some nice mistake, and the forest was quite greenish, like a lot!
Von Karten mit GPS
2 PM

Running tempo 1:02:04 intensity: (20:54 @1) + (9:56 @2) + (21:00 @3) + (10:14 @4) 13.61 km (4:34 / km) +255m 4:10 / km
ahr:149 max:172 shoes: saucony grid tangent

first warm up, than tempo run, than cool down. was supposed to do it in 4.00 min/km with good feeling. but could not manage the 4.00min/km too much uphill. and was a bit afraid on the downhills to twist my ankles again.
Sverre joined me which was good, even he had to let me go right after 22min.

Tuesday May 18, 2010 #

11 AM

Running 31:15 intensity: (7:19 @1) + (23:39 @2) + (17 @3) 6.93 km (4:31 / km) +90m 4:14 / km
ahr:148 max:157 rhr:52 slept:7.5 weight:66.4kg shoes: Mizuno Wave Precision 9

weight myself after running...66.4 getting closer :D
looking forward to orienteering this afternoon :)
6 PM

Orienteering 1:03:04 intensity: (21:23 @1) + (38:21 @2) + (3:20 @3) *** 10.2 km (6:11 / km) +210m 5:36 / km
ahr:148 max:169 spiked:10/11c shoes: Icebug Spirit OLX

Met the first "hoggorm" for this year right next to the first control
http://www.nrk.no/contentfile/file/1.6611184!f169C...

routechoice orienteering. dont know whats wrong, but quickroute is not working..first sporttracks, now quickroute, bollocks!
anyway, here is the map with my routes and the alternatives as i see them. first control is the one east of askvann!
Von Karten mit GPS

Monday May 17, 2010 #

5 PM

cycling long 1:19:47 intensity: (1:16:07 @1) + (3:40 @2) 31.42 km (23.6 kph) +661m
ahr:131 max:150

17.may, means national day in Norway. went downtown earlier today, really nice atmosphere as usual. like that day a lot!
than went out for a cycling tour. nice one, and lonely, can not remember nearly meeting nobody before. strange feeling.
C • Betrinken sich die Norweger... 2

Sunday May 16, 2010 #

10 AM

Note
rhr:55 slept:11.5 weight:67.3kg

this night was extreme. the "russ" were driving up and down the road outside my window with there huge buses. so it was tough to sleep without interruptions. anyway woke up at 10.00, went to bed at 22.30. did a heart rate test this morning and weight myself this morning, long time ago i did that.
C • Ist bei dir der Prager Früh... 6
2 PM

Running long (cross/stoney small pathes) 1:35:42 intensity: (48:04 @1) + (37:42 @2) + (9:56 @3) 17.0 km (5:38 / km) +450m 4:58 / km
ahr:143 max:161 shoes: New Balance 840

nice long run in the nordmarka on small rocky pathes. was really wet out there. was fun to run threw the pits. :)
when i was on my way to vettakollen i met some people looking for a little 10 year old boy. helicopter and everything was looking as well. really bad conditions to look for something, due to a lot of fog. hope they will find the little boy

Saturday May 15, 2010 #

10 AM

Running intervals (10 x 3min, 1.30min break) 1:28:23 intensity: (16:23 @1) + (31:34 @2) + (11:29 @3) + (28:13 @4) + (44 @5) 19.25 km (4:35 / km) +178m 4:23 / km
ahr:155 max:175 shoes: saucony grid tangent

poooh. astronomical heartrate.
was tough. not feeling to good and actually felt like running really slow.
anyway, was good to do it

1. 3min @ 3.42min/km
2. 3min @ 3.45min/km
3. 3min @ 3.37min/km
4. 3min @ 3.34min/km
5. 3min @ 3.42min/km
6. 3min @ 3.42min/km
7. 3min @ 3.42min/km
8. 3min @ 3.45min/km
9. 3min @ 3.42min/km
10. 3min @ 3.40min/km
C • Anyway... 3

Friday May 14, 2010 #

6 PM

cycling 1:06:06 intensity: (46:04 @1) + (20:02 @2) 26.08 km (23.7 kph) +434m
ahr:139 max:157

Thursday May 13, 2010 #

11 AM

Running (small pathes 80%) 40:39 intensity: (10:36 @1) + (27:29 @2) + (2:34 @3) 8.2 km (4:57 / km) +135m 4:35 / km
ahr:142 max:164 shoes: saucony grid tangent

Strength Training 30:00 [1]
ahr:112 max:146 shoes: saucony grid tangent

Wednesday May 12, 2010 #

10 AM

Running 32:12 intensity: (10:00 @1) + (21:12 @2) + (1:00 @3) 7.26 km (4:26 / km) +95m 4:10 / km
ahr:145 max:156 shoes: Mizuno Wave Precision 9

high heart rate. rest felt alright.
5 PM

cycling 1:14:34 intensity: (13:27 @1) + (42:49 @2) + (18:18 @3) 27.9 km (22.4 kph) +610m
ahr:139 max:160

some parts where still was some snow and i had to get off the bike

Tuesday May 11, 2010 #

5 PM

Running 23:40 intensity: (10:39 @1) + (13:01 @2) 5.35 km (4:25 / km) +20m 4:21 / km
ahr:140 max:151 shoes: saucony grid tangent

warm up to frognerparken with backpack

Orienteering race 16:11 intensity: (15 @2) + (1:16 @3) + (14:11 @4) + (29 @5) *** 3.9 km (4:09 / km) +65m 3:50 / km
ahr:175 max:184 spiked:14/15c shoes: saucony grid tangent

that was really tough. i tried to push the whole way. was going unclean the first long leg to 5th control, got distracted by my own orienteering round about 11th control. no idea why. than went well the next legs, but went bad from 10th to 11th control. took the wrong way out and did not understand anything. would have been faster go out north anyway.
rest was going well, but missing the speed right now
Von Karten mit GPS


http://nydalen.idrett.no/occ2010/strekk/5/H17.htm

tiltnes and the other guys were running the official start.
tiltnes 14.33
fiane pedersen and rustad round about 15.30
dag 15.50 round about.
than sverre, pøs and so on round about my time

Running 13:33 [1] 2.36 km (5:45 / km) +31m 5:23 / km
ahr:139 max:144 shoes: saucony grid tangent

jogg down

Monday May 10, 2010 #

7 PM

Running 41:20 [1] 7.73 km (5:21 / km) +95m 5:02 / km
ahr:130 max:144 shoes: Mizuno Wave Precision 9

With MJ

Sunday May 9, 2010 #

3 PM

Running intervals (6x1min uphill, 30sec off) 53:05 intensity: (24:05 @1) + (20:00 @2) + (3:00 @3) + (6:00 @4) 9.95 km (5:20 / km) +266m 4:42 / km
shoes: saucony grid tangent

warm up 20min with vibeke and ida.
than 6 times 1min uphill intervals. 30sec break.
no pain in my foot. thats good!
nice jogg down

GPSies - martin bakkeintervaller
C • indeed 2

Saturday May 8, 2010 #

Alternativ 20:00 [1]

Friday May 7, 2010 #

6 PM

Alternativ 40:00 [3]

Running 10:00 [1]
shoes: saucony grid tangent

Thursday May 6, 2010 #

7 PM

Running 30:45 [1] 7.13 km (4:19 / km) +17m 4:16 / km
shoes: saucony grid tangent

GPSies - martin

same course as yesterday without partly walking at two places ;).
no pain.
8 PM

Running 10:00 [1]

running to hockey ball...to see the girls playing and running back. they just had 3 bicycles...

Wednesday May 5, 2010 #

11 AM

Running (with vibeke) 38:16 [1] 6.7 km (5:43 / km) +17m 5:38 / km
shoes: saucony grid tangent

Tuesday May 4, 2010 #

7 PM

Alternativ 35:00 [2]

Monday May 3, 2010 #

7 AM

Note
(rest day)

came home yesterday at 18.00... washing clothes and packing again. leaving quite soon for a week to visit Vibeke.
So new nice travel day

Sunday May 2, 2010 #

5 AM

Running warm up/down (longish) 30:00 [1] 5.0 km (6:00 / km)
shoes: New Balance 840

bad foot already at the warm up... happy times

Orienteering race (10mila 8th leg) 1:19:59 [4] ***** 13.0 km (6:09 / km) +190m 5:44 / km
spiked:17/25c slept:2.5 (injured) shoes: New Balance 840

had a real bad night. (2,5h sleep) ...than no power, really pain in my foot and bad orienteering. all in all bad
http://www.obasen.nu/winsplits/online/sv/default.a...
here you can see the course: https://www.tulospalvelu.fi/gps/10mila10H8/
first control: i knew i was going right, but got confused by another forking and so on. lost 30-40sec.
2nd: full control, but just before i was on my way to fly in to the control, i got confused again. do not know what was wrong there..but annoyingly i lost 75sec there.
3rd and 4th went fine
5th lost a bit to be not agressive enough
6th i felt really slow, but split not too bad
7th went alright, but stood some meters away from the control ..lost some seconds
8th was on my right way, everything under control and than got confused by another forking again...lost 20-30sec i reckon
9 and 10th went fine.
long leg to the 11th control i felt slow, no power
came together with gmok
was going good with them, they had another forking to the 16th control
17th control i was alone on my way threw the greenish shit, and since it was so shit, i had a nice shit. had stomach problems, so pants down and press!
18th control fucked up big time. annoying. frol took me in. had actually full focus and everything, but messed it up in the very little end. lost over a minute
19th control little mistake with frol again, 15-20sec.
20th. 21st went fine.
22nd fucked up again. nearly a minute
rest went fine until finishing.
pain all the way in my foot. annoying.
so between 5-6minute mistake. way too much for a important competition like 10mila. would have been happy with a 74min due to my training the last month. now i hope my foot can recover fast until EOC

Saturday May 1, 2010 #

Event: Tiomila 2010
 
11 AM

Running (incl 4 strides) 35:00 [1] 6.0 km (5:50 / km) +30m 5:41 / km
shoes: New Balance 840

running with the boys. had some "first man to this stone" strides with tore

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