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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Jul 31, 2010:

activity # timemileskm+m
  Running22 13:45:11 97.95 157.63 208025 /26c96%
  Orienteering10 8:30:20 49.55(10:18) 79.75(6:24) 220588 /113c77%
  cycling4 4:56:55 52.08(10.5/h) 83.81(16.9/h) 898
  Alternativ9 1:50:00
  Strength Training5 1:10:00
  Total40 30:12:26 199.58 321.19 5183113 /139c81%

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Saturday Jul 31, 2010 #

Alternativ (swimming) 10:00 [3]

7 AM

Running (with vibeke) 30:47 [1] 4.85 km (6:21 / km) +96m 5:47 / km
ahr:115 max:146 shoes: saucony grid tangent 4 new

Friday Jul 30, 2010 #

Alternativ (swimming) 15:00 [3]

really salty made it tough to swim a bit longer
7 AM

Running 35:11 intensity: (24:39 @1) + (7:41 @2) + (2:51 @3) 7.69 km (4:35 / km) +156m 4:09 / km
ahr:134 max:162 shoes: saucony grid tangent 4 new

inkl. 5x1min

Thursday Jul 29, 2010 #

Strength Training (vendulas exercices) 20:00 [3]

Alternativ (swimming) 15:00 [3]

Wednesday Jul 28, 2010 #

Alternativ (swimming) 15:00 [3]

Tuesday Jul 27, 2010 #

Alternativ (swimming) 15:00 [3]

tough in the rough and salty see

Strength Training (vendulas exercices) 20:00 [3]

9 AM

Running 34:13 [1] 6.73 km (5:05 / km) +49m 4:54 / km
ahr:142 max:153 shoes: saucony grid tangent 4 new

Monday Jul 26, 2010 #

Note
(rest day)

My knee needs it.

Alternativ (swimming) 15:00 [3]

Saturday Jul 24, 2010 #

5 PM

Running 34:41 intensity: (32:36 @1) + (2:05 @2) 7.62 km (4:33 / km) +111m 4:15 / km
ahr:134 max:150 shoes: saucony grid tangent 4 new

Friday Jul 23, 2010 #

10 AM

Orienteering warm up/down (warm up map) 12:00 [2] **** 1.8 km (6:40 / km) +10m 6:29 / km
4c shoes: Icebug Spirit OLX

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Icebug Spirit OLX

Orienteering race (WUOC Relay) 43:28 [5] **** 9.0 km (4:50 / km) +350m 4:03 / km
spiked:15/16c shoes: Icebug Spirit OLX

went out in a good pace and tried to stay focused. was a bit confused when i saw oleg punshing one control, but i had to go on for mine.
than a little bit hesitation to the 4th control so i stopped to be 100% with the map. continued. got afterwards in a big group, really nice pace going on out there. good last loop. felt tired in the middle of the race but strong in the end.
christoph on 1st leg was running good and leif did a real good performance on the last leg which gave us an 9th place, which we are really happy about.
2 races out of 3 with a good result for me, so happy about the last week. now i am ready for some mind off, going to Portugal on Monday...

Thursday Jul 22, 2010 #

8 AM

Running 41:30 [1] 7.5 km (5:32 / km) +50m 5:21 / km
shoes: saucony grid tangent

morning jogg, was supposed to run with mischa. but he got tired in the end and andi müller was running with us, so continued with him :)

Wednesday Jul 21, 2010 #

4 PM

Running warm up/down 40:00 [1] **** 5.0 km (8:00 / km)
spiked:6/6c shoes: saucony grid tangent

incl. some orienteering, strides, runnings drills and so on

Orienteering race (WUOC Sprint) 15:27 [5] ***** 4.0 km (3:52 / km) +65m 3:34 / km
spiked:17/19c shoes: Inov-8 Xtalon

I ran in the Inov-8 of Christoph...thanks for that :)
Good sprint, even i was really slow in the beginning compared to the Chinese, Japans and so on.
But i was running a good last loop, so finished 18th. Happy about the result.

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km)
shoes: saucony grid tangent

Tuesday Jul 20, 2010 #

11 AM

Running warm up/down 18:00 [1] ***** 2.5 km (7:12 / km) +50m 6:33 / km
spiked:3/4c shoes: Icebug Spirit OLX

Orienteering race (WUOC Long) 1:29:31 [4] ***** 14.0 km (6:24 / km) +390m 5:37 / km
spiked:12/17c shoes: Icebug Spirit OLX

bad race, just not focused enough. having problems with my orienteering the last couple of races, which is annoying me.

Running warm up/down 4:00 [1]
shoes: saucony grid tangent

4 PM

Running (&Sprint Training) 39:25 intensity: (26:54 @1) + (12:02 @2) + (29 @3) *** 7.9 km (4:59 / km) +7m 4:58 / km
ahr:136 max:156 spiked:16/16c shoes: saucony grid tangent

Monday Jul 19, 2010 #

10 AM

Orienteering 44:53 intensity: (13:20 @1) + (20:15 @2) + (11:18 @3) **** 6.65 km (6:45 / km) +103m 6:16 / km
ahr:147 max:162 spiked:10/11c shoes: Icebug Spirit OLX

Sunday Jul 18, 2010 #

10 AM

Orienteering 51:22 [1] ***** 6.45 km (7:58 / km) +200m 6:54 / km
spiked:4/6c shoes: Icebug Spirit OLX

C • Ich sah gestern beim Höllen... 9

Saturday Jul 17, 2010 #

Event: World University Champs 2010 (WUOC)
 
6 PM

Orienteering 30:11 [1] 4.71 km (6:25 / km) +15m 6:18 / km
ahr:128 max:147 shoes: Icebug Spirit OLX

Thursday Jul 15, 2010 #

1 PM

Running intervals (3x5x30sec/1`TB/3`SB) 1:07:14 intensity: (44:22 @1) + (11:56 @2) + (10:41 @3) + (15 @4) 14.54 km (4:37 / km) +197m 4:20 / km
ahr:141 max:169 shoes: saucony grid tangent 4 new

such a rainy day. no fun at all...bad grip, windy, rainy ...argh

Wednesday Jul 14, 2010 #

5 PM

Strength Training (climbing) 10:00 [2]

skådalen
7 PM

Running 1:08:51 [1] 12.95 km (5:19 / km) +275m 4:48 / km
ahr:124 max:144 shoes: saucony grid tangent 4 new

quite really easy with dag

Tuesday Jul 13, 2010 #

1 PM

cycling long (with vibeke) 1:45:00 [1] 31.0 km (17.7 kph) +508m

nice longish cycling with vibeke. quite easy for me, but legs heavy in the end. some nice uphill parts, and rain the whole day, so quite cold in the end

Monday Jul 12, 2010 #

5 PM

cycling 1:06:55 [1] 17.81 km (16.0 kph) +390m
ahr:111 max:141

cycling with vibeke.

Running tempo 46:03 intensity: (15:04 @1) + (2:36 @2) + (15:43 @3) + (12:40 @4) 11.25 km (4:06 / km) +160m 3:49 / km
ahr:155 max:172 shoes: saucony grid tangent 4 new

10min warmup
tempo run 30min.
than legs straight in to the lake.
short jogg down.
heavy legs, maybe even easy cycling makes it hard to run afterwards

Sunday Jul 11, 2010 #

9 AM

Running (morning jogg) 30:55 [1] 5.6 km (5:31 / km) +70m 5:12 / km
ahr:126 max:143 shoes: saucony grid tangent 4 new

with christian (going to do norseman this year again) and simen
going straight into the lake afterwards. awesome
7 PM

Running 41:02 intensity: (22:34 @1) + (15:50 @2) + (2:38 @3) 8.66 km (4:44 / km) +142m 4:23 / km
ahr:136 max:158 shoes: saucony grid tangent 4 new

first part with vibeke, going on alone afterwards.

Strength Training (Vendulas exercises) 10:00 [1]

Saturday Jul 10, 2010 #

Alternativ (swimming) 10:00 [1]

i reckon i will start to have to swim in Sognsvann afterwards, really nice to have this morning sessions
C • skjer ikke! 2
4 PM

Strength Training 10:00 [1]
(rest day)

stuff i got from vendula

busy day, going to sweden, family day of vibekes relatives

Friday Jul 9, 2010 #

10 AM

Alternativ (swimming) 10:00 [1]

pool. 5min breast, 5min crawl. good refreshment in the morning
12 PM

Running intervals (11x200m, 1min rest) 46:46 intensity: (28:49 @1) + (5:50 @2) + (9:50 @3) + (2:17 @4) 8.5 km (5:30 / km) +136m 5:06 / km
ahr:140 max:172 shoes: saucony grid tangent 4 new

warmup with vibeke
11x200m, different type of surface and a little bit like sprint-o. some up, some down, some small path, some rocky, and so on.
had no gps the last 3 intervals, strange.

Thursday Jul 8, 2010 #

1 PM

Running 41:26 intensity: (9:06 @1) + (14:31 @2) + (17:49 @3) 9.85 km (4:12 / km) +123m 3:58 / km
ahr:151 max:167 shoes: saucony grid tangent 4 new

easy speed up run with a slight temporun-style, but had to go down with the speed again due to not too good feeling in my knee
vibeke was cycling while i was running
rainy day

Wednesday Jul 7, 2010 #

9 AM

Alternativ 5:00 [1]

waking up and went straight into the pool at vibekes place.
did some swimming and feel fresh now. :) nice start of the day.
C • Heldiggris! 2
12 PM

Running (incl 4 strides) 37:41 intensity: (27:03 @1) + (10:20 @2) + (18 @3) 7.24 km (5:12 / km) +133m 4:46 / km
ahr:133 max:159 shoes: saucony grid tangent

with & without vibeke
was at vendulas place yesterday. she gave me a good massage and said my one knee is warmer than the other one, so i am supposed to ice it every day 5-6 times and it is still irritated ...

Tuesday Jul 6, 2010 #

1 PM

cycling 1:00:00 [1] 17.0 km (17.0 kph)

Monday Jul 5, 2010 #

8 AM

Running 26:36 [1] 6.0 km (4:26 / km) +45m 4:16 / km
ahr:136 max:153 shoes: Mizuno Wave Precision 9

morning jog with patti
5 PM

cycling (with vibeke) 1:05:00 [1] 18.0 km (16.6 kph)

Sunday Jul 4, 2010 #

10 AM

Orienteering long 1:24:27 intensity: (11:44 @1) + (17:52 @2) + (51:52 @3) + (2:59 @4) ***** 11.52 km (7:20 / km) +518m 5:59 / km
ahr:155 max:169 spiked:15/21c shoes: Icebug Spirit OLX

no power, no energy, no nothing. DNF

Running warm up/down 22:00 [1] 3.0 km (7:20 / km) +130m 6:02 / km
shoes: Icebug Spirit OLX

Saturday Jul 3, 2010 #

1 PM

Running warm up/down 20:00 [1] **** 3.5 km (5:43 / km) +60m 5:16 / km
ahr:132 max:144 shoes: VJ Supra SPIKE

Orienteering race 44:45 intensity: (1:00 @2) + (7:35 @3) + (33:20 @4) + (2:50 @5) ***** 6.5 km (6:53 / km) +202m 5:58 / km
ahr:168 max:179 shoes: VJ Supra SPIKE

no power in my legs. some stupid mistakes right in the beginning. pissed off about my performance

Running warm up/down 18:00 [1] 3.2 km (5:37 / km) +60m 5:09 / km

mit topf. easy

Friday Jul 2, 2010 #

5 PM

Running 27:27 intensity: (22:54 @1) + (3:16 @2) + (1:17 @3) 4.85 km (5:39 / km)
ahr:135 max:163 shoes: saucony grid tangent

Orienteering race (Sprint WOC Test) 18:09 intensity: (14 @1) + (13 @2) + (26 @3) + (3:44 @4) + (13:32 @5) 4.71 km (3:51 / km) +62m 3:37 / km
ahr:175 max:186 shoes: saucony grid tangent

had two three misses which were round about 15-20sec. each. legs quite tired already from the trainingcamp

Running warm up/down 7:00 [1]
shoes: saucony grid tangent

Thursday Jul 1, 2010 #

10 AM

Orienteering 1:16:07 intensity: (18 @1) + (18:06 @2) + (26:28 @3) + (31:05 @4) + (10 @5) ***** 10.4 km (7:19 / km) +290m 6:25 / km
ahr:144 max:167 spiked:15/19c shoes: Icebug Spirit OLX

damn, must have stopped the watch somewhere and than saw it first later that it was not running...anyway, ran together with alex, so now the facts quite well. really nice training
4 PM

Running 28:23 [1] 6.0 km (4:44 / km) +30m 4:37 / km
shoes: saucony grid tangent

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