Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+m
	cycling	6	12:01:00	227.3	(18.9/h)	365.8	(30.4/h)	3947
	Orienteering	14	10:42:58	57.35	(11:13)	92.3	(6:58)	2367	150 /	185c	81%
	Running	11	6:00:35	39.1	(9:13)	62.92	(5:44)	1209
	Alternativ	1	30:00
	Total	25	29:14:33	323.75		521.02		7523	150 /	185c	81%
	[1-5]	25	28:40:34
averages - sleep:5 weight:65.4kg

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Tuesday May 31, 2011 #

6 PM

Orienteering (heming trening) 1:00:58 [1] 6.1 km (10:00 / km) +200m 8:35 / km
shoes: Inov-8 Xtalon

Monday May 30, 2011 #

2 PM

Alternativ (swimming) 30:00 [1]

tough to get started again

Sunday May 29, 2011 #

10 AM

Running warm up/down 15:36 2.36 km (6:37 / km) +37m 6:08 / km
ahr:133 max:150 shoes: Icebug Spirit OLX

Orienteering tempo 46:24 ***** 6.18 km (7:30 / km) +113m 6:53 / km
ahr:163 max:172 spiked:10/23c shoes: Icebug Spirit OLX

on 13 controls i made mistakes. do not have to say anything else.

Running warm up/down (jogg down) 7:00 [1] 1.0 km (7:00 / km)
shoes: Mizuno Wave Elixir 6

Saturday May 28, 2011 #

Event: DM Mittel + BRL Lang

10 AM

Running warm up/down 22:49 3.78 km (6:02 / km) +50m 5:39 / km
ahr:82 max:121

first easy jogging than specific warm up, not everything with the gps watch

Orienteering 20:20 [3] ***** 4.36 km (4:40 / km) +124m 4:05 / km
spiked:6/14c shoes: saucony grid tangent 4 new

heart rate monitor fucked up.
race = bad...no comment, have to think a bit longer about what went wrong.

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno Wave Elixir 6

trying to jogg down, no motivation, no feelings, and pain of recovery drink in my stomach

Friday May 27, 2011 #

2 PM

Orienteering 47:07 [1] 7.0 km (6:44 / km) +190m 5:56 / km
shoes: saucony grid tangent 4 new

NM Sprint training in Risør. Really nice

Thursday May 26, 2011 #

8 AM

Orienteering (longish sprint o training) 36:34 [2] *** 6.9 km (5:18 / km) +120m 4:53 / km
ahr:141 max:158 spiked:28/28c shoes: Mizuno Wave Elixir 6

6 PM

Orienteering (heming trening) 47:34 [3] *** 7.0 km (6:48 / km) +150m 6:08 / km
ahr:142 max:163 spiked:13/13c shoes: New Balance 840

following Tarjei...fast runner, i was happy he was stopping here and there cause i was tired today so it made it easier to follow him.

7 PM

Note

money money money i do not have but still using it

my newest gadget:
Giro Atmos

Wednesday May 25, 2011 #

8 AM

Orienteering 1:11:09 [1] ***** 8.0 km (8:54 / km) +290m 7:32 / km
ahr:131 max:152 spiked:15/17c shoes: Icebug Spirit OLX

taking out controls.
souvenirs today:

hit my knee
got nearly a cut like Robert near my dear lovely ....
twisted my ankle a bit
and hit the muscle on the inside of the food on a stone.
perfect!

C • Vorsischd du willsd doch nach Dühringen 2

C • Skumle greier!! Håper ankel... 1

6 PM

Running warm up/down 15:19 [1] 2.0 km (7:40 / km) +190m 5:12 / km
ahr:127 max:144 shoes: Icebug Spirit OLX

Orienteering (heming trening) 45:07 [1] *** 6.0 km (7:31 / km) +90m 7:00 / km
ahr:137 max:160 spiked:12/12c shoes: Icebug Spirit OLX

Tuesday May 24, 2011 #

6 PM

Running 36:30 [1] 6.0 km (6:05 / km) +100m 5:37 / km
shoes: Mizuno Wave Precision 9

just a really easy tour with Vetle, to spectating at the 3000m test race.

Monday May 23, 2011 #

Note
(rest day)

want to get rid of the sickness

Sunday May 22, 2011 #

10 AM

cycling race (Nordmarka Rundt) 4:28:08 147.21 km (32.9 kph) +1623m
ahr:142 max:161

There it is done. My first cycling race ever on a road bike. I will give some information later, right now i am tired.

the official time is 4.29.59..but we stopped for round about 2min due to changing tires of Magnus bike.

Results: http://rittresultater.no/sb/tid/121

It was tough. No dare to warm up. So just went off and in our group there was one team doing a really good pace from the beginning until Sollihøgda. So it was like a flying start. Really fun to ride on the big roads in Oslo so. Up Sollihøgda the pace was rather slow and i was in the front group escaping a bit but took it easier in the downhills so the group catched up. than it was group cycling until we wanted to refill our drinks. that was tough. we went off the group to get a gap. than get the drinking bottles and than it as tempo insane riding to get into the big group again. after a while the group split up more and more. and up to Grua i struggled and missed contact. my team had to have a break due to fixing the wheels...so good for me. than suddenly my energy came back and we went on...in a nice pace. so we made it to finish in offical result: 4.29.59...nice! really tough especially when it started raining, but it was loads of fun. cycling in a group with leadchanges every 20seconds and so on, felt like really professionally. fun fun, will not be my last cycling race!

C • Good job! 5

Saturday May 21, 2011 #

10 AM

Running warm up/down 15:00 [2] 2.4 km (6:15 / km) +50m 5:40 / km
shoes: Icebug Spirit OLX

Orienteering race (15 Stafetten) 41:30 [4] ***** 8.0 km (5:11 / km) +240m 4:31 / km
ahr:172 max:179 spiked:13/15c shoes: Icebug Spirit OLX

no results, and did not stop the time, so i guessed my time. we won it.

Friday May 20, 2011 #

Note
(sick)

Thursday May 19, 2011 #

Running 32:29 [1] 6.5 km (5:00 / km) +110m 4:36 / km
ahr:146 max:152 (sick) shoes: Asics DS Trainer 15

puhhhh that felt heavy.

Tuesday May 17, 2011 #

Note
(sick)

still no better. lungs i think got it quite tough this time

but looking forward to start training again with a 60min tempo run followed with 25x100m intervals.....

Monday May 16, 2011 #

10 AM

Note
(sick)

Krügerol the AWESOME NERD made the 24h-orienteering competition planning this night. FUCK YEAH we are going to rock that party.

i am really looking forward to this event this year. one of my main goals this year. we have a quite strong team, at least mentally there is no other team as strong as us :D ;)...
http://www.24h-ol.de/index.php/en
uhh i am so looking forward! hope there will be good weather.

dont know if there will be any training for me today, still not the best feeling.

C • Ich will auch... 3

Sunday May 15, 2011 #

Note
(sick)

one more day off, feeling already better. slow jogging tomorrow i reckon. if it needs time, give it time...strange. last year i struggled to get back from injuries and sickness, this year its just to take the rest the body needs without stressing for training, and its working. already learned a lot this winter!! my body liked this winter.

back to beer tonight, good to be in Slovakia.

Saturday May 14, 2011 #

Note
(sick)

yesterday i felt something is coming up ...and this night was not the best.

i have a soar throat..so taking it easy without training until its gone.

going to Slovakia today.

Thursday May 12, 2011 #

Orienteering (heming trening) 47:36 [1] **** 5.8 km (8:12 / km) +150m 7:16 / km
ahr:126 max:148 shoes: Icebug Spirit OLX

i was following Ulrik to see his skills and give him more advices to better orienteering.

Note

today i entered in for the team "gran sport" for 22.mai. 140k on a roadbike. nice!

Wednesday May 11, 2011 #

8 AM

Running warm up/down 23:21 4.78 km (4:53 / km) +69m 4:33 / km
ahr:138 max:159 shoes: Mizuno Wave Precision 9

Running race 9:41 3.0 km (3:14 / km)
ahr:171 max:178 shoes: Nike Lunarace+

early morning bird catches the worm....
Wang 3000m test. Carl Waaler Kaas, Mattias Karlsson and loads of juniors.
i knew carl and mattias were running too fast for me, so i had to find my own group, which ment i had to do my own race cause juniors are just running fast slow fast faster slower faster and so on. so was just on my own.
went out in 3.10 pace.
first km in 3.07.
second passing was at 2200m i passed at 7.06

and than i was counting wrong and was holding the pace stable instead of speeding up in the end and following the junior from fossum. annoying, cause i was not really tired when finishing and i reckon i could have easily run under 9.40 today. shit happens, new try out in a couple of weeks. same time as i ran when i was in shape two/three years ago...i am happy i did it, even i am disappointed about the time and me not counting right...just speeded up the last 200m.......argh...next time it will be 9.30

Running warm up/down 15:49 [1] 2.88 km (5:30 / km) +39m 5:09 / km
ahr:129 max:136 shoes: Mizuno Wave Precision 9

6 PM

cycling long 1:13:43 40.21 km (32.7 kph) +346m
ahr:140 max:162

went out for just a cycling, but got up the speed and checked how a 40k in alright speed would be...puh ..under 1.15 in the triathlon and i am happy!
i hope there will be less climbing at the triathlon

Tuesday May 10, 2011 #

6 PM

Running warm up/down 20:38 4.27 km (4:50 / km) +53m 4:33 / km
ahr:141 max:164 shoes: Inov-8 Xtalon

Orienteering race (OCC Final) 12:33 [4] ***** 3.0 km (4:11 / km) +35m 3:57 / km
spiked:19/20c shoes: Inov-8 Xtalon

forgot to start my watch... calculated my time now out of splits and so on.
got nr. 3 in the overall standings behind mattias karlsson and mikkel lund. made 1000 NOK for me..nice one.
even the race was right were i live, i made some bad route choices which costs me some seconds

but still happy.
but really heavy legs today, could not speed up as i wanted to..felt tough after all that cycling.

map will come later
results: http://nydalen.idrett.no/occ2011/res/5/ (but they are with time from chasing start to the first control, so do not mind the first control in the splits)

i can see that mattias ran 12.03 and i think it is the fastest time. so happy about loosing just round about 30sec

Von Torben Wendler

Running warm up/down 13:43 [1] 2.41 km (5:41 / km) +25m 5:25 / km
ahr:127 max:141 shoes: Inov-8 Xtalon

jogg down with ida

Monday May 9, 2011 #

3 PM

cycling long 1:35:28 42.94 km (27.0 kph) +700m
ahr:131 max:157

out sørkedalen on the shitty asphalt. than up to soria moria, with a break at Triatone and Ironfrogs place for a nice chat, than kept on, down holmenkollen road and up to kringsjå again. nice

Sunday May 8, 2011 #

11 AM

Running warm up/down 15:04 [1] 2.29 km (6:35 / km) +80m 5:36 / km
ahr:128 max:145 shoes: Icebug Spirit OLX

Orienteering tempo 1:09:19 ***** 10.85 km (6:23 / km) +251m 5:44 / km
ahr:166 max:188 spiked:14/18c shoes: Icebug Spirit OLX

wanted to take it easy. so chilled out, was not there with the head the first 3 controls and lost 2-3min there due to slow running and not that good navigating. most fun to look at third control, i was at the detail but just did not see the control...funny. than stokseth caught me, i was prepared for it, but suddenly my mind changed and i wanted to go for it. than i was running progressive, running faster and faster and faster, and i managed as well to nail most of the control after my bad start. had full control of the quite difficult terrain and was nailing it, until 14th control were i got confused by shit loads of other runners, so lost a minute there, being in front the rest of the race. could stay ahead of stokken most of the time and finished in front of him,...

Von Karten mit GPS

results: http://www.ksol.no/lop080511/strekktider/H21.htm
me a 1h08min59sec..so maybe i should decide next time from the beginning to go for it ;) ..anyway was surprised about my legs feeling alright after yesterdays biking.
happy. got offered to cycle for a team the race "nordmarka rundt" ...its 140km road race were you cycle in teams. i got an offer today cycling for one team, which is like a "fun"-team but fairly nice guys. Magnus Svingheim was asking me, maybe i will join have to decide the next couple of days.

thats the race: http://www.sportsklubbenrye.no/node/10170

the track: http://maps.google.no/maps/ms?ie=UTF8&hl=no&msa=0&...

Running warm up/down 15:00 [1] 2.2 km (6:49 / km) +20m 6:31 / km
shoes: Icebug Spirit OLX

Saturday May 7, 2011 #

12 PM

cycling long (roadbike) 2:39:28 80.32 km (30.2 kph) +686m
ahr:139 max:163

BOOOOOOOOOOOOOOOM. first cycling session over 80km.
nice one. even the wind was quite strong on the way back from Varingskollen, and on the way back from Skar in Maridalen.
cycled together with Dag and Rasmus. Rasmus got quite tired after 1h15...so we slowed down. than in Nydalen i decided to do the loop in Maridalen, while the other two went home. really lovely day, i am tired now...i reckon heavy legs for orienteering tomorrow :D

C • Good one! I like :) what is... 2

Thursday May 5, 2011 #

5 PM

Running (heming trening) 1:05:50 10.4 km (6:20 / km) +341m 5:26 / km
ahr:124 max:146 shoes: Adidas Adizero XT

incl. orienteering, following Claus

Wednesday May 4, 2011 #

8 AM

Orienteering 1:18:09 ***** 9.09 km (8:36 / km) +329m 7:17 / km
ahr:128 max:148 spiked:8/9c shoes: Icebug Spirit OLX

line-o, than corridor-o, than contour-o, than lack of motivation o-ing back to parking lot

6 PM

cycling long (roadbike) 1:21:57 33.62 km (24.6 kph) +420m
ahr:100 max:147

forgot to stop the watch, so some minutes walking up with the bike and on the balcony i took out .. i think i had a quick look at the watch and it said 1t21.
i cycled with eirik. i did not plan to go cycling but since he wanted to go i went with him. sørkedalen. i think the asphalt is better in maridalen. it was nice session, me mostly rolling with some short sprints here and there. nice nice

C • Asfalten er mye bedre i Mar... 5

Tuesday May 3, 2011 #

12 PM

cycling (roadbike) 42:16 [1] 21.5 km (30.5 kph) +172m

finally got out for the first road bike session since more than 5 years...it was fun even the conditions were not the best (windy and some sort of snow here and there falling), have to get used to shifting gears

5 PM

Running warm up/down 20:15 3.71 km (5:27 / km) +30m 5:15 / km
ahr:133 max:149 shoes: Inov-8 Xtalon

first 15min without watch

Orienteering race (OCC 4) 18:38 **** 4.02 km (4:38 / km) +85m 4:12 / km
ahr:168 max:174 spiked:12/16c shoes: Inov-8 Xtalon

finally a bad race.went off well until 3rd control were i got pissed off of being using way too much time for punching the control. than on the long leg i fucked it up big time not reading the control description, loosing 30sec. than 5th loosing 10sec and 6th loosing 10sec. had no flow at all, tired in my head not up for orienteering. body tired as well. actually good to see there are bad races as well, do not take it too hard, since we got one result which is taken away of 4 races before the chasing start next week. anyway good to have a tough session.

ohyeah forgot about my nice mistake into the finish from last control went off on the open area 180 degrees in the wrong direction, happy times :D normal time there was 17seconds, i had 34 :D

http://nydalen.idrett.no/occ2011/res/4/resultat/H1...
http://nydalen.idrett.no/occ2011/res/4/splhtm/H17....

lost two places just in the run in from the last control to the finish :D missed round about 1.10min due to not navigating good enough

Running warm up/down 11:31 [1] 2.14 km (5:23 / km) +15m 5:12 / km
ahr:132 max:145 shoes: Inov-8 Xtalon

nice jogg down with Bjørn Eriksen

Monday May 2, 2011 #

10 AM

Note
slept:9.0 weight:65.4kg

body still a bit tired, will go cycling this afternoon if the weather will be nice

9 PM

Note
(rest day)

since my road bike is still in germany at the company due to too many pre-orders...and i will first get it in may, june, i could find a really nice friend to borrow me he is Nakamura pursuit build 38. really nice of him. so now i can prepare for the triathlon. could get the MTB pedals of my bike on it and will have my first ride tomorrow. the frame is 50...a little bit small, but it will be alright for training :)

that one it is: http://www.nakamura.no/ekspert-331.aspx?ProductID=...

Sunday May 1, 2011 #

8 PM

Note
slept:1.0 (rest day)

tired. could not sleep at all in the night even i tried. nice to be able to take the plane home

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