Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running	23	14:21:54	95.86	(8:59)	154.27	(5:35)	2701
cycling	8	11:00:58	173.55		279.3		3885
Orienteering	12	7:40:17	41.47	(11:06)	66.75	(6:54)	1252	145 /	167c	86%
Alternativ	1	20:00
Total	36	33:23:09	310.88		500.31		7838	145 /	167c	86%

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Wednesday Aug 31, 2011 #

8 AM

Running warm up/down 13:50 [1] 2.0 km (6:55 / km) +40m 6:17 / km
shoes: Icebug Spirit OLX

Orienteering (Wang Training) 39:50 [2] ***** 5.0 km (7:58 / km) +130m 7:03 / km
spiked:12/13c shoes: Icebug Spirit OLX

took it easy. good navigating but quite careful due to my ankles :)

Running warm up/down 16:34 [1] 3.0 km (5:31 / km) +40m 5:11 / km
shoes: Icebug Spirit OLX

5 PM

Running 20:48 [1] 4.0 km (5:12 / km) +75m 4:45 / km
ahr:145 shoes: Nike Lunarace+

after training this morning i had stomach problems. i think i did not tolerate the food so well i ate today. many times on toilet.
was stiff in my gluteus muscles as well...so unsure if i will run 1 loop max or two loops tempo.

Running race (Sognsvann Rundt Medsols) 10:36 [5] 3.26 km (3:15 / km) +20m 3:09 / km
ahr:172 max:186 shoes: Nike Lunarace+

started off in good pace decided on the first 500m i will just run one loop. no good feeling today. felt my steps were heavy and my body was not really reacting. could not keep the pace i wanted to and was having too many negative thoughts in my head. no good feeling at all today but happy i did it. good to struggle threw shit like that, i reckon it makes me stronger

9sec slower than last week is not a disaster ...
results: http://sognsvannrundtmedsols.no/resultater/

today a new record was set by some guy...9.17 ..which means 2.51min/km on that course...respect!

Running warm up/down 26:54 [1] 5.0 km (5:23 / km) +75m 5:00 / km
ahr:129 shoes: Nike Lunarace+

jog down in the rain

Sunday Aug 28, 2011 #

11 AM

cycling 1:30:00 [1]

Cycling with my fam and Vibeke. I had matti in the chariot cycling thing, tough uphill. We were out 2.30

Friday Aug 26, 2011 #

10 AM

cycling 1:02:45 [1] 30.41 km (29.1 kph) +210m

GPS watch died due to low battery, but had my cycling monitor ...weheys.

took it easy, okay i understand that Naomis cycling two days ago was easy :)

Thursday Aug 25, 2011 #

8 AM

Running long 1:30:26 [1] 14.0 km (6:28 / km) +280m 5:52 / km
ahr:134 max:152 shoes: Asics DS Trainer 15

small trails with Anders. really tough due to being exhausted in my legs and stiff

Wednesday Aug 24, 2011 #

8 AM

Orienteering 1:05:11 [2] ***** 7.6 km (8:35 / km) +120m 7:57 / km
spiked:33/36c shoes: Inov-8 Xtalon

felt tired today.

5 PM

Running 20:34 [1] 4.0 km (5:09 / km) +75m 4:42 / km
ahr:135 max:147 shoes: Nike Lunarace+

Running race (Sognsvann Rundt Medsols) 10:27 [5] 3.26 km (3:12 / km) +20m 3:07 / km
ahr:172 max:182 shoes: Nike Lunarace+

was not quite sure about my shape after yesterdays cycling and i felt really tired this morning. i decided just due to Anders that i will run since he said that he will run...hells yeah.

started off with the group. some guy flew away, he ran sub 10.00 so no point in following, stayed with Eirik, Anders and Øyvind. the firs k felt tough. after round about 2k i felt stronger, and it was just Eirik, Anders and me left. I felt actually so fresh, that i took the lead to keep the pace high. Eirik overtook me the last 400m, and finished some seconds ahead of me, i just do not have the tempo change. but still i am really happy. that was nice

Results: http://www.emit.biz/races/2011.08.24/Sognsvann_Run...

First 2k in 6.22
last k in 3.14
last 258m in 51

C • Fast one! :) 4

Running warm up/down 30:12 [1] 6.3 km (4:48 / km) +50m 4:37 / km
ahr:134 shoes: Nike Lunarace+

Tuesday Aug 23, 2011 #

4 PM

cycling long (w/dag) 2:23:15 [1] 68.5 km (28.7 kph) +664m
ahr:137 max:165

Monday Aug 22, 2011 #

8 AM

Orienteering (Wang Training) 1:05:25 [1] ***** 8.0 km (8:11 / km) +200m 7:16 / km
spiked:18/22c shoes: INOV Mudclaw

Saturday Aug 20, 2011 #

6 PM

Running 49:37 [2] 11.3 km (4:23 / km) +180m 4:04 / km
shoes: saucony grid tangent 4 new

Friday Aug 19, 2011 #

6 PM

Running (w vibeke) 30:03 [1] 5.0 km (6:01 / km) +90m 5:31 / km
shoes: saucony grid tangent 4 new

Thursday Aug 18, 2011 #

3 PM

cycling hills (3x grefsenkollen interval) 1:06:46 [2] 29.59 km (26.6 kph) +642m

Wednesday Aug 17, 2011 #

7 AM

Running (morning jogg) 36:48 [1] 7.66 km (4:48 / km) +95m 4:31 / km
shoes: Mizuno Wave Elixir 6

nice easy morning run with Mattias Karlsson

12 PM

Running (with vibeke) 22:26 [1] 3.9 km (5:45 / km) +45m 5:26 / km
shoes: saucony grid tangent 4 new

Tuesday Aug 16, 2011 #

6 PM

Orienteering 1:00:00 [1] 7.0 km (8:34 / km) +150m 7:45 / km
shoes: Icebug Spirit OLX

Monday Aug 15, 2011 #

5 PM

Running 50:04 [1] 8.5 km (5:53 / km) +190m 5:18 / km
shoes: Adidas Adizero XT

easy one on paths together with Eirik

Sunday Aug 14, 2011 #

6 PM

Running 26:39 [1] 4.3 km (6:12 / km) +55m 5:50 / km
(rest day) shoes: Mizuno Wave Elixir 6

Saturday Aug 13, 2011 #

12 PM

Running warm up/down 25:37 [1] 4.0 km (6:24 / km) +80m 5:49 / km
ahr:133 max:159 shoes: Mizuno Wave Precision 9

Running race (Marathon Relay) 19:50 [5] 5.85 km (3:23 / km) +80m 3:10 / km
ahr:173 max:184 shoes: Nike Lunarace+

Ran with Team Gran Sport some Marathon relay from Vik to Jevnaker.
I was running the first stage of it. Really unsure about my shape on road running, but i knew the first 600m and last 400m suited me well, due to being uphill and forest path. the start was tough but i thought it was not going to fast up the hill. than downhill they increased more and more, i just have way to short legs for downhill running...than i was already after 1k all on my own. four guys in front, on the long slightly uphill asphalt road against the wind, all on my own, seeing the gap not getting less...but i have just done way too little intervals on asphalt. anyway...i knew the strong part would come as i could feel some breathing in my neck. this breathing disappeared in the forest part.
i am quite happy anyway with this race since it was my first race since ages. i have to learn to run this kind of shit, i was not really exhausted when i finished, even the last 200m on a sandy forest path was tough.
i am pleased even everything sounds so negative :) ...Magnus was flying for Elixia on the first stage, he ran 18.46. so i was a bit more than a minute behind him. our team did well. 4 teams beat us, but these 4 were 1 track & field team from Sweden, Hässle IF, and the other three were "Show" teams with Tord Asle Gerdalen and other good runners on their team. so we were pleased. 2.29.46. this is a really tough marathon course going threw the forest and a fair bit uphill the whole way

C • Seit wann raced du wieder? ... 1

Running warm up/down 16:08 [1] 2.5 km (6:27 / km) +60m 5:46 / km
ahr:128 max:139 shoes: Nike Lunarace+

Friday Aug 12, 2011 #

9 AM

cycling 1:02:38 [2] 38.89 km (37.3 kph) +170m
ahr:144 max:158

Beitostølen - Fagernes

C • Waow!! 1

7 PM

Running 20:00 [1] 4.18 km (4:47 / km) +45m 4:32 / km
shoes: Mizuno Wave Precision 9

Thursday Aug 11, 2011 #

12 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Icebug Spirit OLX

managed a short warm up before we were running mass start

Orienteering tempo 20:33 [4] **** 4.2 km (4:54 / km) +60m 4:34 / km
spiked:13/14c shoes: Icebug Spirit OLX

mass start on the last leg from the youth relay. main task was to beat H16 and make 100 NOK for Petter J. and he said i will get 50 NOK if i help him.
really nice and awesome terrain. short warm up, got first control, bad second control, rest of the course went fine and i had best time of all today, and Petter J. came 30sec behind me which was good enough and he owned the 100 NOK and i 50 of it :)

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Icebug Spirit OLX

Wednesday Aug 10, 2011 #

10 AM

Note

was supposed to take in controls, but one girl twisted her ankle quite bad so we had to get her out of the forest with a rescue-bar (?) ...that was exhausting..going a mud path and threw a river...

2 PM

Running warm up/down 50:00 [1] 9.0 km (5:33 / km)
shoes: Inov-8 Xtalon

all the warm up, warm down, jogg between the sprints.

Orienteering tempo (knock out sprint) 20:00 [4] **** 5.0 km (4:00 / km) +90m 3:40 / km
spiked:10/12c shoes: Inov-8 Xtalon

Quarterfinal, which i was doing quite save.
Semi-Final, i was going for it, since i knew i am not a good sprinter in the end, and won it quite clear with best time
Final. was leading the pack nearly all the way, just one guy could follow. My roommate Trond Einar. He has a PB of under 9min on 3k, so i knew i had to go strong, i had no chance on the last two controls which were just running and he deserved the victory. second place still happy. first "interval"-kind-of-session since ages. really tired now

did not take splits and all that shit, just ran without taking time.

Tuesday Aug 9, 2011 #

10 AM

Running hills 29:46 [3] 3.0 km (9:55 / km) +400m 5:57 / km
shoes: Asics DS Trainer 15

Up Bitihorn together with Emma while all the Kids were doing a 13k long orienteering course in big groups

C • Looking strong! That is goo... 1

Running 24:43 [1] 3.0 km (8:14 / km)
shoes: Asics DS Trainer 15

down Bitihorn and some flat running. we took the scariest and steepest trail up ...not easy to run down...and burning legs afterwards

3 PM

Alternativ (Swimming) 20:00 [1]

indoor at Beitostølen Spa Hotel. 25m track. nice :)

Monday Aug 8, 2011 #

9 AM

Orienteering (and running) 49:30 [1] 5.9 km (8:23 / km) +100m 7:44 / km
shoes: Icebug Spirit OLX

trainer for a group of 16 year old boys. so was rerunning some controls and than waited for them and gave them tasks and so on. quite tired

4 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Inov-8 Xtalon

Orienteering tempo 11:48 [4] *** 2.69 km (4:23 / km) +50m 4:01 / km
spiked:10/10c shoes: Inov-8 Xtalon

Qualification for the knockout sprint on wednesday. Had some less good route choices but felt alright running. Won with …app. 30sec my class "trainers and leaders" and 40sec to h16

Running warm up/down 11:32 [1] 1.5 km (7:41 / km) +20m 7:12 / km
shoes: Inov-8 Xtalon

Sunday Aug 7, 2011 #

2 PM

Running warm up/down 10:41 [1] 1.5 km (7:07 / km) +50m 6:06 / km
ahr:121 max:137 shoes: Inov-8 Xtalon

Orienteering tempo (re ran H16 Long) 45:44 [3] ***** 7.2 km (6:21 / km) +120m 5:52 / km
ahr:156 max:167 spiked:10/16c shoes: Inov-8 Xtalon

no good race, was mentally not really where i should be. way to little contact with the map, but managed at least to beat everyone of H16, but they were running fast and well i have to admit.

Saturday Aug 6, 2011 #

12 PM

Running warm up/down 15:03 [1] 2.5 km (6:01 / km) +50m 5:28 / km
shoes: Inov-8 Xtalon

Orienteering tempo 13:43 [4] **** 3.2 km (4:17 / km) +50m 3:59 / km
ahr:164 max:174 spiked:15/17c shoes: Inov-8 Xtalon

ran the h16 course. i beat them, but i did not beat Vetle and Håkon. 2 mistakes in the forest part, where i did not understand the map properly.
anyway nice fast session

Running warm up/down 17:00 [1] 2.7 km (6:18 / km) +30m 5:58 / km
ahr:125 max:135 shoes: Inov-8 Xtalon

2 PM

cycling long 1:24:00 [1] 39.4 km (28.1 kph) +955m

Nice cycling into Jotunheimen. Lovely weather. A bit windy here and there

Friday Aug 5, 2011 #

11 AM

cycling 1:25:06 [1] 38.59 km (27.2 kph) +790m

Fagernes - Beitostølen. Really nice uphill cycling, but really easy. So easy to not over pace :). was lovely, but the weather was cold and a bit rainy. anyway was happy when i was in Beitostølen

12 PM

Running (transition) 24:28 [1] 4.6 km (5:19 / km) +50m 5:03 / km
ahr:126 max:146 shoes: Mizuno Wave Elixir 6

went with the others to the orienteering start, but had no map for me :(, so i was just jogging on some loop back

Thursday Aug 4, 2011 #

6 PM

Running warm up/down 10:37 [1] 2.0 km (5:19 / km) +20m 5:03 / km
ahr:127 max:139 shoes: Icebug Spirit OLX

Orienteering tempo 23:31 [4] ***** 5.0 km (4:42 / km) +25m 4:35 / km
ahr:164 max:177 spiked:11/12c (injured) shoes: Icebug Spirit OLX

flat nice terrain but quite loads of under vegetation and i managed to hit my "jukola" knee which is still not good from last year...and i hit it well today. fuck. i lost some speed there, but was going quite alright the rest of the course

now bad movement in my knee and painful

C • crash boom bang 2

Wednesday Aug 3, 2011 #

4 PM

Running (warm up) 16:46 [1] 2.43 km (6:54 / km) +82m 5:54 / km
shoes: Inov-8 Xtalon

Orienteering 45:02 ***** 5.96 km (7:34 / km) +157m 6:41 / km
spiked:13/15c shoes: Inov-8 Xtalon

went off quite easy and increased the pace steady. running fast some parts. nice one, no big mistake just small hesitations.

Running (jogg down) 9:46 [1] 1.7 km (5:45 / km) +14m 5:31 / km
shoes: Inov-8 Xtalon

Tuesday Aug 2, 2011 #

9 AM

Running 36:11 [1] 7.53 km (4:48 / km) +120m 4:27 / km
ahr:142 max:162 shoes: Mizuno Wave Elixir 6

4 PM

Running 37:48 [1] 6.3 km (6:00 / km) +250m 5:00 / km
ahr:128 max:146 shoes: Mizuno Wave Elixir 6

from Fjell with Vibeke up to Høiås on Høiåsveien. Up the tower and lysløype back to Fjell.

Monday Aug 1, 2011 #

3 PM

Note

Back from a lovely tour to Stavanger. Went on Friday after Vibeke was finished at work. Driving to Moss, taking ferry to Horten, driving down to Kristiansand, getting invited to the cabin of Ironfrog parents. Really nice there. Were staying there one night. Next morning morning bath, than in the car, driving to Sandnes, from Sandnes to Preikestolen. Some pictures will come later. Preikestolen was crazy. LOADS of tourists. It was actually kind of annoying or do not know how to call it. But for sure thousands of people going the rocky paths to Preikestolen in the most funny clothes. It was tough one, so i will as well count it as training. 3.6km with nearly 400hm, but just rocky pathes, nearly climbing at some parts. Than there loads of people. But it was worth seeing it and now i have been there and Besseggen, so just Galdhøpiggen to be 100% Norwegian. It took us 1t30min to Preikestolen, and 1t20 back, my legs were absolutely fucked afterwards. No energy left and really "kake" while going downhill. Than we went to Stavanger. Booked into a Hotel and in the evening there were some boat festival. So we watched than and than falling in to bed and sleeping straight away. Yesterday we went to the Oil museum, and than in the car again to the most south point in Norway, Lindesnes Fyr. From there we went on to Kragerø where we stayed at some friends cabin, which was on a small Island his family "owned". Funny as fuck these Norwegians. Slept there in a really old part of a ship which was built to a small cabin and went this morning off to Halden again that Vibeke will make it to work at 15.00 ...weheys...but it was worth it!!!

Reckon 20h of driving and more in 3days :)

6 PM

cycling 1:06:28 [1] 33.92 km (30.6 kph) +454m

easy one to loosen up the legs after these hours in the car

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