Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Running	20	17:29:48	127.91	(8:12)	205.85	(5:06)	1863
	Skiing XC	7	9:40:46	76.67	(7.9/h)	123.39	(12.7/h)	2608
	cycling	7	5:51:00
	Alternativ	4	3:15:00
	Strength Training	5	2:40:00
	Orienteering	4	2:35:01	16.76	(9:15)	26.98	(5:45)	399	54 /	52c	103%
	Total	38	41:31:35	221.35		356.22		4870	54 /	52c	103%
averages - sleep:6.8

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Monday Jan 31, 2011 #

5 PM

Running tempo (@threadmill) 30:00 [3] 7.17 km (4:11 / km)
ahr:151 max:167 shoes: Nike Lunarace+

warmup 10min@13.5km/h = 4.27min/km
tempo 10min@16.1km/h = 3.44min/km
cool down 10min@13.5km/h = 4.27min/km

6 PM

Skiing XC 1:10:21 [1] 13.0 km (11.1 kph) +260m
ahr:121 max:150

easy one with vibeke and martin

8 PM

Note

good month. wanted to do at least over 40h. made that goal. feeling good at most of the sessions, worst session the one at bislett two weeks ago. lets see what will be possible in february.

C • >40h? 2

Sunday Jan 30, 2011 #

4 PM

Running 1:10:21 [2] 15.3 km (4:36 / km) +280m 4:13 / km
ahr:143 max:156 shoes: Mizuno Wave Elixir 6

rest day. no time for training today. first some open reading of a triathlon guy from sweden and than straight to halden for a birthday afternoon and evening of the aunt of vibekes. maybe good for me, cause I think I could need a day of rest.

Friday Jan 28, 2011 #

12 PM

Skiing XC 1:08:55 [1] 14.0 km (12.2 kph) +260m
ahr:120 max:148

Easy med tone, vibeke and christian

C • Irgendwie 4

2 PM

Alternativ (Swimming) 45:00 [2]

With the same guys and anders rudolph.
made some videos underwarter, will see if i will upload some ;)

Von Ablagebox

Thursday Jan 27, 2011 #

8 PM

Running (evening cruise) 36:29 7.85 km (4:39 / km) +122m 4:19 / km
ahr:140 max:160 shoes: Mizuno Wave Elixir 6

darth vader testing the new pair of mizunos ;)

means airtrim and mizuno wave elixir 6.

felt alright, was a long busy day cleaning my room, due to vibeke coming back from slovakia, since she did complete her anatomy exam :)
than i picked her up with a long traffic jam to gardermoen and back, and taken some hitchhikers from gardermoen with me and drove them to gardermoen. i am nice!

than when vibeke was sleeping in the evening i was sneaking out for a run

Wednesday Jan 26, 2011 #

10 AM

Note
slept:8.0

ohyes. good news. i can borrow a neoprene swimsuit for my first triathlons and trainings. dont have to buy my own one, save some money instead. the guy was doing triathlon in the 2nd Bundesliga and some races in 1st Bundesliga in germany, so i reckon it will be alright for me to start with. :)

C • Hei! Vet du om Bislett er &... 2

C • Grattis med drakt! 2

1 PM

Running (@threadmill) 30:00 [1] 6.4 km (4:41 / km)
ahr:140 max:152 shoes: Nike Lunarace+

Testing the new shoes. 10min@12.2km/h, 10min@14km/h and 10min@12.2km/h

cycling warm up/down 10:00 [1]
ahr:121 max:125 shoes: Nike Lunarace+

Alternativ (Swimming) 30:00 [1]

does that count as my first triathlon ? :D
wrong order, but it was all the elements ;)

7 PM

Note

oslo by night

Von Ablagebox

C • Oslo :D 3

Tuesday Jan 25, 2011 #

8 AM

Running long (incl 30min corridor-o) 1:53:59 20.24 km (5:38 / km) +497m 5:01 / km
ahr:134 max:154 shoes: Asics DS Trainer 15

nice morning session with Anders.
Ran to the course i draw for Heming for tomorrow and ran it. took us 30min. have to change a bit due to some map changes. than over holmenkollen back home. met the german women skijumping team. funny

C • hvor skal du ha o-teknikk? ... 3

Monday Jan 24, 2011 #

6 PM

Skiing XC (skating) 1:12:12 17.56 km (14.6 kph) +407m
ahr:146 max:168

nice evening skating session.
met Ida, Agni and Erik, so had some company the first km`s. than went on by my own, since they were choosing classic tracks and i was going skating. had the tracks for my own for about 4km did not meet anyone. was nice, just me and the nordmarka.

Sunday Jan 23, 2011 #

2 PM

Skiing XC long 1:55:36 26.68 km (13.8 kph) +548m
ahr:143 max:160

nice long skiing with Anders in the Nordmarka. Was quite tough conditions but had quite alright skis :) was fun as usual

6 PM

Note

another good week. hope to keep up the spirit like that. so far doing what i feel for

Saturday Jan 22, 2011 #

10 AM

Alternativ (swimming) 1:00:00 [3]

Christian said i can call it "speed-skills-training" :)
200 m warm up
100 m kick board
50 m sculling, one arm
100 m crawl technique
50 m sculling, one arm
400 m pyramid
2 x 100 m medley drill
100 m crawl, technique
100 m cool down
YEAH! ;)
nice training, thanks.

4 PM

Running intervals (10x1min, 1min break) 45:03 10.1 km (4:28 / km)
ahr:142 max:166 shoes: Asics DS Trainer 15

Threadmill session
warm up 15min
10x1min, 5x@16km/h, 3x@17km/h, 2x@18km/h
cool down 11min
felt good

C • Wowh! 1

Friday Jan 21, 2011 #

7 PM

cycling long 1:36:00 [1]
ahr:110 max:130

James bond & me

Thursday Jan 20, 2011 #

3 PM

Running 27:46 [1] 6.5 km (4:16 / km) +16m 4:13 / km
ahr:127 max:139 shoes: Asics DS Trainer 15

Running tempo 30:03 8.2 km (3:40 / km) +30m 3:36 / km
ahr:163 max:174 shoes: Asics DS Trainer 15

today it was painful from the first step.
bad stomache, i reckon because i ate way too little.
i had to sit on toilet quite a long time before the start and from the first step i was suffering. today must have been the worst day ever in bislett.
anyway, i ran threw the whole session and i am happy about that.
15xloops together with simen

Running 10:56 [1] 2.08 km (5:16 / km)
ahr:127 max:131 shoes: Asics DS Trainer 15

Wednesday Jan 19, 2011 #

5 PM

Orienteering 43:15 ** 7.6 km (5:41 / km) +106m 5:19 / km
ahr:137 max:153 spiked:16/16c shoes: Asics DS Trainer 15

taking out controls for heming training

Running 10:00 [1] 1.4 km (7:09 / km)
shoes: Asics DS Trainer 15

keeping my self warm while the heming youth was running.
did running drills and strides.

Running 10:00 [1] 1.7 km (5:53 / km) +17m 5:36 / km
shoes: Asics DS Trainer 15

taking in some of the controls

8 PM

Strength Training 30:00 [1]

Tuesday Jan 18, 2011 #

5 PM

Running warm up/down 20:10 3.66 km (5:30 / km) +74m 5:00 / km
ahr:129 max:157 shoes: Icebug Spirit OLX

Orienteering 45:39 *** 9.08 km (5:02 / km) +182m 4:34 / km
ahr:166 max:174 spiked:20/18c shoes: Icebug Spirit OLX

Ås by Night & Fog Cup. Mass start race. Lucasen and Nordberg the biggest names. Had a good start, me & Lucasen had the first controls together, than on my own. One stupid mistake right before the passing threw the "arena" of one minute, just missed the overview. Than got stopped by a dog for 30sec. Was quite a big one and i was not shure what to do, it was not moving away and just staring at me. Than Nordberg came from behind and the dog got scared and took of in a massive speed. So i went on. Second loop got tired and one not so good route choice. All in all maybe 2min time loss. Lucasen won ahead of Nordberg, and than me. Maps and results later. Tired

Results: http://brikkesys.no/result.php?user=aas&racedate=2...
lovely article: http://nakedaasboyz.blogspot.com/2011/01/oslo-as-1...

Part 1. Task: where did i meet the dog? Maybe some strange route choices, mainly due to deep snow. like 7-8 was faster as i ran it, than threw the snow.

Von Karten mit GPS

Part 2. getting tired. route choice 2-3 was slower than running north around

Von Karten mit GPS

C • :D 1

C • kult 2

Running warm up/down 13:01 2.07 km (6:17 / km) +37m 5:46 / km
ahr:133 max:149

with Lucasen and Nordberg

Monday Jan 17, 2011 #

3 PM

cycling long 1:40:00 [1]
ahr:120 max:141 slept:8.0

me and "X-Men Origins: Wolverine".

C • vil du og vibeke være... 4

Sunday Jan 16, 2011 #

9 AM

Note
slept:4.5

bad night. party upstairs, went there at 0.30am to say they are playing against the rules. they turned down the music, but not their own voices and jumping and all this shit.
at 05.00 am Vibeke and i moved in to the room of eirik. than the snowmachines startet...maybe 4hours sleep ...or 5...

C • Urrh! Do not like that kind of people.. 1

10 AM

Skiing XC long 2:04:20 27.15 km (13.1 kph) +618m
ahr:144 max:158

nice long skiing with Anders Teichmann Nordberg threw the Nordmarka. Was nice tracks out there and i had good skis. Nice session with as usual some good chatting. nice week. really happy about it

Saturday Jan 15, 2011 #

5 PM

Skiing XC 1:01:30 [1] 11.5 km (11.2 kph) +250m
ahr:119 max:149

classic easy with vibeke in the dark

Friday Jan 14, 2011 #

11 AM

Running 1:10:18 [1] 10.0 km (7:02 / km) +70m 6:48 / km
ahr:116 max:152 shoes: Asics DS Trainer 15

first warm up, than running technique than 4x4min with 4min break pacemaker for Tone and Christian.

C • schöner artikel. wohin... 4

5 PM

cycling warm up/down 10:00 [1]

Strength Training 40:00 [2]

tough training together with Mattias, Marit, Vibeke and Eirik.

Thursday Jan 13, 2011 #

3 PM

Running intervals (5x3loops@bislett) 1:24:23 18.0 km (4:41 / km) +70m 4:36 / km
ahr:140 max:173 shoes: Asics DS Trainer 15

nice session with Anders and Simen @ Bislett
5 x 3 loops @ Bislett = 8.19km
5.45min was the aim for every interval. Anders and Simen did 7, i dropped out at 5 just feeling a bit too tired to continue. Taking it quite easy right now, not to get sick, injured or overtrained. As usual awesome to run with the guys, best training sessin every week!!!

times:
1. 5.45min @ 155avg
break: 1.45min
2. 5.45min @ 161avg
break: 1.43min
3. 5.48min @ 164avg
break: 1.40min
4. 5.49min @ 164avg
break: 1.41min
5. 5.47min @ 165avg

really strange, cause i was feeling that i could not push really as i wanted while running, but the heart rate is actually quite low if i look at it now. maybe my legs just do not want to run faster...boring.
hope the shape is somewhere there in march

C • anders 2

10 PM

Note

Just made my Donation for Attackpoint.
I love Attackpoint, and i think it is the best way to logg your training if you want to share it with different people. You do not need to send it to anyone in some complicated Excel. I just love it!
Keep up the good work!

Wednesday Jan 12, 2011 #

3 PM

Orienteering 46:07 ** 7.3 km (6:19 / km) +111m 5:52 / km
ahr:121 max:146 spiked:18/18c shoes: Brooks Ghost

taking out the controls for the Heming training this evening.

C • Have you been checking the weather lately? 1

6 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics DS Trainer 15

Orienteering 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics DS Trainer 15

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics DS Trainer 15

Tuesday Jan 11, 2011 #

9 AM

Running 1:06:19 [1] 11.5 km (5:46 / km) +195m 5:19 / km
ahr:138 max:152 shoes: New Balance 840

nice morning run with Anders

4 PM

Running warm up/down 10:00 [1] 1.7 km (5:53 / km)

Strength Training 20:00 [1]

Monday Jan 10, 2011 #

3 PM

Running (to vettakollen and back) 41:12 [1] 7.0 km (5:53 / km) +180m 5:13 / km
ahr:131 max:153 shoes: Mizuno Wave Precision 9

with vibeke.

C • Er V fortsatt her, det viss... 2

5 PM

Running intervals 1:25:07 18.0 km (4:44 / km) +50m 4:40 / km
ahr:150 max:179 shoes: Mizuno Wave Precision 9

jogg to bislett
than 2 loops warm up
than 1x1000m @ I3 @ 3.50min/km
than 2x1000m@3.31min/km and 3.33min/km, 2x1500m (5.25min & 5.27min=3.37/3.38min/km), 2x1000m@3.33min/km & 3.38min/km, 2x500m@1.36min & 1.36min =3.12min/km @ treshold pace which i kept quite good. breaks between the intervals: 1.18, 1.25, 1.18, 1.21, 1.10, 1.11, 1.11, 1.16
2 loops jogg down and jogging to Nationaltheatret

Running (technique) 10:00 [1] 0.5 km (20:00 / km)
shoes: Mizuno Wave Precision 9

before intervals

Sunday Jan 9, 2011 #

5 PM

Skiing XC (skating) 1:07:52 13.5 km (11.9 kph) +265m
ahr:142 max:169

was taking it rather easy, but was feeling quite tired in the uphills, and there was a fair bit uphill all the way. in the beginning i went with vibeke than carried on by myself. downhill going slow since it was dark outside and the conditions not the best. but classic skiing was impossible, so made the right decision with skating

Saturday Jan 8, 2011 #

9 AM

Alternativ (swimming) 1:00:00 [1]

together with Tone, Christian and Vibeke. had some good instrunctions from Christian and Tone today, which are really helpful. So hopefully we will have some more sessions. Good one!

coping from Tone:

200m warm up
nx25 swim drills - focus on balance/breathing/kick/stroke - learned som new stuff!
100m warm down

Friday Jan 7, 2011 #

10 AM

cycling warm up/down 15:00 [1]

Strength Training 30:00 [1]

Thursday Jan 6, 2011 #

3 PM

Running tempo 1:10:18 16.36 km (4:18 / km) +30m 4:16 / km
ahr:155 max:177 shoes: Asics DS Trainer 15

supposed to do a 20laps tempo run @2min per lap, which is like 3.40min/km. had to drop out after 14 legs due to too tired and sore legs. did not want to risk anything. running felt alright. nice session with anders and simen. next time i hope kruegerol is joining aswell.