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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running19 13:07:22 89.36 143.82 20505 /5c100%
  Orienteering9 5:05:36 30.02(10:11) 48.31(6:20) 131986 /97c88%
  cycling1 1:05:59 14.17(12.9/h) 22.8(20.7/h) 467
  Strength Training1 45:00
  Alternativ1 10:00
  Total25 20:13:57 133.55 214.93 383691 /102c89%

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Tuesday Aug 31, 2010 #

6 PM

Running 37:29 intensity: (21:36 @1) + (13:27 @2) + (2:26 @3) 8.48 km (4:25 / km) +114m 4:09 / km
ahr:142 max:158 shoes: Mizuno Wave Precision 9

1x pissen
1x kacken
yeah

Saturday Aug 28, 2010 #

3 PM

Running 57:21 intensity: (37:21 @1) + (20:00 @2) 12.31 km (4:40 / km) +204m 4:18 / km
shoes: saucony grid tangent

with Bastl

Wednesday Aug 25, 2010 #

1 PM

Running long 1:50:25 intensity: (1:26:06 @1) + (23:47 @2) + (32 @3) 17.69 km (6:15 / km) +419m 5:35 / km
ahr:138 max:157 shoes: Adidas Adizero XT

long run on small pathes with Anders. Long time ago we had a session like this. really nice and a lot to talk about. maybe training started for the autumn ;)
C • hoi torben wie läufts be... 2

Monday Aug 23, 2010 #

Strength Training (climbing) 45:00 [1]

still my shoulder sucks from WOC-relay

Saturday Aug 21, 2010 #

1 PM

Running (with vibeke) 40:00 [1] 6.0 km (6:40 / km) +90m 6:12 / km
shoes: saucony grid tangent 4 new

du har vel rett ...mariulv ;)

gjennom strupeskogen

Friday Aug 20, 2010 #

Note

can`t be bothered to train. there is so much more to do than go out and run.
getting fat inside is much better. reading for my master, playing PS3, being together with vibeke. eating..so much more than running around.
C • hmm... 1

Wednesday Aug 18, 2010 #

7 PM

Running 40:17 intensity: (37:00 @1) + (3:17 @2) 8.38 km (4:48 / km) +118m 4:29 / km
ahr:134 max:152

feeling shit.

Sunday Aug 15, 2010 #

1 PM

Running warm up/down 35:00 [1] 4.5 km (7:47 / km) +20m 7:37 / km
shoes: Icebug Spirit OLX

Orienteering race (WOC Relay) 59:36 [5] ***** 9.8 km (6:05 / km) +200m 5:31 / km
spiked:24/26c shoes: Icebug Spirit OLX

Running warm up/down 15:00 [1] 2.2 km (6:49 / km)

Saturday Aug 14, 2010 #

9 AM

Running warm up/down 12:00 [1] 2.2 km (5:27 / km) +50m 4:54 / km
shoes: Icebug Spirit OLX

Orienteering (WOC Tour Middle) 28:45 [3] **** 4.2 km (6:51 / km) +130m 5:56 / km
spiked:10/11c shoes: Icebug Spirit OLX

easy going on the open course. some controls a bit faster, the rest just with nice control.

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

Friday Aug 13, 2010 #

11 AM

Running warm up/down 12:00 [1] 2.2 km (5:27 / km) +50m 4:54 / km
shoes: Icebug Spirit OLX

Orienteering (WOC Tour Middle) 35:30 intensity: (1:10 @1) + (5:11 @2) + (17:18 @3) + (11:51 @4) 6.19 km (5:44 / km) +192m 4:58 / km
ahr:162 max:175 shoes: Icebug Spirit OLX

nice warm-up, than had to wait for a map for 40minutes in a queue, so were cold again when i started. messed up 1st control. than 5th and 8th control some mistake. yeah yeah. anyway was fun after being annoyed about WOC-tour organisation!!!

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

Thursday Aug 12, 2010 #

10 AM

Running 36:01 intensity: (33:50 @1) + (2:11 @2) 6.6 km (5:27 / km) +295m 4:28 / km
ahr:129 max:150 shoes: Mizuno Wave Precision 9

Wednesday Aug 11, 2010 #

Note
(rest day)

after having a horrible night.

Tuesday Aug 10, 2010 #

12 PM

Running 37:30 intensity: (36:18 @1) + (1:12 @2) 8.02 km (4:41 / km) +23m 4:37 / km
ahr:135 max:150

Monday Aug 9, 2010 #

8 AM

Running 17:53 intensity: (16:36 @1) + (1:17 @2) 3.27 km (5:28 / km) +12m 5:22 / km
ahr:124 max:153

1 PM

Running warm up/down 40:00 [1] ***** 5.0 km (8:00 / km) +50m 7:37 / km
spiked:5/5c shoes: Icebug Spirit OLX

everything went fine at the warm up map except of getting some branch in my eyes which gave some strange feeling.

Orienteering race (Middle Qualifier) 34:49 [4] ***** 3.95 km (8:49 / km) +170m 7:15 / km
spiked:7/11c shoes: Icebug Spirit OLX

messed up the first control with over 4min. flow was gone. made one 3min mistake at the 9th control again. really disappointed and bad & sad feelings about me performing so bad here in Trondheim.

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship
 
9 AM

Running warm up/down 40:00 [1] 5.0 km (8:00 / km)
shoes: Mizuno Wave Precision 9

Orienteering race (WOC Sprint) 16:59 [4] ***** 3.8 km (4:28 / km) +95m 3:58 / km
shoes: Nike XC Spike

good start. than wrong route choice to 6th control which cost me a lot of time.
annoying and i got stressed of it. so i had problems on the following controls and missed one control in the forest aswell. to many mistakes to make the final.
in the finish everything seems alright, than i am disq. and do not know why, was on every control. but the organizers were so clever to throw away my backup...bad sprint of me
C • bist wieder drin. quali sah... 4

Running warm up/down 7:00 [1]
shoes: Mizuno Wave Precision 9

5 PM

Running (with the boys) 20:46 [1] 4.12 km (5:02 / km) +16m 4:57 / km
ahr:128 max:145 shoes: Mizuno Wave Precision 9

Saturday Aug 7, 2010 #

11 AM

Orienteering 36:28 intensity: (28:19 @1) + (8:09 @2) ***** 4.63 km (7:53 / km) +162m 6:42 / km
ahr:136 max:154 spiked:9/10c shoes: Icebug Spirit OLX

3 PM

Orienteering (Sprint Model) 15:33 intensity: (8:48 @1) + (6:34 @2) + (11 @3) *** 3.22 km (4:50 / km) +3m 4:49 / km
ahr:140 max:156 spiked:9/9c shoes: saucony grid tangent

incl 4 speed ups

Friday Aug 6, 2010 #

12 PM

Orienteering 1:00:40 intensity: (23:07 @1) + (18:19 @2) + (19:14 @3) ***** 9.13 km (6:39 / km) +265m 5:48 / km
ahr:146 max:167 spiked:14/16c shoes: Icebug Spirit OLX

Thursday Aug 5, 2010 #

1 PM

Running intervals (2x6x30sec/1.15mIB/3mSB) 48:36 intensity: (21:37 @1) + (14:03 @2) + (11:06 @3) + (1:50 @4) 10.69 km (4:33 / km) +135m 4:17 / km
ahr:146 max:172 shoes: Mizuno Wave Precision 9

last interval session before WOC
C • LYKKE TIL! 7

Wednesday Aug 4, 2010 #

5 PM

cycling 1:05:59 intensity: (1:05:34 @1) + (25 @2) 22.8 km (20.7 kph) +467m
ahr:125 max:147

Tuesday Aug 3, 2010 #

11 AM

Running warm up/down 14:15 intensity: (9:45 @1) + (3:53 @2) + (37 @3) 2.65 km (5:23 / km) +81m 4:40 / km
ahr:141 max:168 shoes: saucony grid tangent 4 new

Orienteering tempo 17:16 intensity: (25 @1) + (12 @2) + (4:59 @3) + (10:04 @4) + (1:36 @5) *** 3.39 km (5:06 / km) +102m 4:26 / km
ahr:168 max:176 spiked:13/14c shoes: saucony grid tangent 4 new

did not push 100%. feeling was not too good either

Running warm up/down 10:33 intensity: (6:38 @1) + (3:55 @2) 2.08 km (5:04 / km) +27m 4:46 / km
ahr:142 max:153 shoes: saucony grid tangent 4 new

6 PM

Running tempo (incl. 15min tempo run) 48:07 intensity: (26:44 @1) + (6:44 @2) + (8:01 @3) + (6:38 @4) 10.31 km (4:40 / km) +172m 4:19 / km
ahr:144 max:172 shoes: saucony grid tangent 4 new

first warmup with vibeke. than 15min tempo run, first part slightly uphill the whole time. than jogg down met vibeke again

Monday Aug 2, 2010 #

Note

back from lovely Portugal.
Will update my trainings later on.
was a good week of rest with one interval-session.
now 2-3 days hard training and than its WOC TIME!
C • bis dahin 1
6 PM

Running (up to høiås and back) 56:09 intensity: (15:25 @1) + (31:25 @2) + (9:19 @3) 12.63 km (4:27 / km) +174m 4:10 / km
ahr:147 max:163 shoes: saucony grid tangent 4 new

Sunday Aug 1, 2010 #

Alternativ (swimming) 10:00 [3]

11 AM

Running 31:00 [1] 6.5 km (4:46 / km)
shoes: saucony grid tangent 4 new

garmin ran out of battery. was delivering back the rental car and than ran back from airport. FUCKING HOT outside

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