Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  cycling11 14:18:41 63.83 102.73 1274
  Running17 9:33:15 65.76 105.83 1363
  Orienteering10 7:12:40 42.19(10:15) 67.9(6:22) 1190112 /125c89%
  Strength Training4 2:10:00
  Alternativ2 1:25:00
  Crosstrainer1 10:00
  Total34 34:49:36 171.78 276.46 3827112 /125c89%
averages - weight:66.4kg

«»
2:40
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Mar 31, 2012 #

4 PM

Running (with vibeke) 30:00 [1] 5.0 km (6:00 / km) +20m 5:53 / km
(sick)

Friday Mar 30, 2012 #

Alternativ (basketball) 1:00:00 [3]
(sick)

still some skill
C • Basketball ist wohl der neu... 2

Thursday Mar 29, 2012 #

Note

Slovakia it is
C • slovensko. 7

Note
(sick)

C • Bild von heiko 2

Tuesday Mar 27, 2012 #

Note

I might be sick. Who knows
6 PM

cycling hills 1:35:00 [2] 42.0 km (26.5 kph) +724m

C • Mach selber mal laufen. 1

Monday Mar 26, 2012 #

3 PM

cycling 1:03:03 [1] 31.31 km (29.8 kph) +250m

lovely weather outside and met Anders, so nice company

Sunday Mar 25, 2012 #

Note
(rest day)

Hard weekend for an old man like me

Saturday Mar 24, 2012 #

1 PM

Running warm up/down 22:00 [1] 4.0 km (5:30 / km) +20m 5:22 / km
shoes: Inov-8 Xtalon

Orienteering race (Danish Spring Chase) 39:45 [4] *** 8.2 km (4:51 / km) +100m 4:34 / km
spiked:29/31c shoes: Inov-8 Xtalon

Was well with the leading group first couple of controls, but first longer one insane pace. than dropped a bit due to taking too much time checking control codes, nice group with Petter Bjørgul and Thomas Jensen. Than decided to take a stupid long route choice, we i even did not take and lost the contact. running on my own leading a pack in the end, ending up getting beaten of some of them due to lack of speed training.
http://www.danishspring.dk/wp-content/uploads/down...

i have a alright constant pace right now, but the topp speed from last year is lacking. i can not do these tempo changes anymore. just like an old fat guy running...

pojkstrekkan at 10mila. bring it on

Running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Inov-8 Xtalon

7 PM

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Inov-8 Xtalon

Orienteering tempo (spring cup night relay) 30:10 [4] ***** 5.0 km (6:02 / km) +90m 5:32 / km
spiked:12/15c shoes: Inov-8 Xtalon

was running for Hemings second team first leg. Wanted to run slow. Could not do, but anyway the pace was not fast. There was fog in the forest so it was big Chaos everywhere. 5th control was like a big party which normally just happens at women relays. but ...hey hey the norwegian junior women punched the control ahead of me, i should resign. anyway, rest was like NO I DO NOT WANT TO RUN FAST, but i had a little bit too...so ended up surprisingly just 53sec down on the lead.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov-8 Xtalon

Friday Mar 23, 2012 #

9 AM

Orienteering (Heming camp) 43:42 [1] *** 6.8 km (6:26 / km) +60m 6:09 / km
spiked:9/9c shoes: Inov-8 Xtalon

nice danish terrain. ran behind Harald but still orienteering on my own.
C • Danisch? 2
2 PM

Orienteering (Heming camp) 46:19 [1] *** 7.6 km (6:06 / km) +80m 5:47 / km
shoes: Inov-8 Xtalon

shadowing Ulrik. he ran alright.

Thursday Mar 22, 2012 #

Note
(rest day)

still tired and going to Danmark this afternoon. Call it a rest day

Routegadget of DBK Nacht
http://www.orientierungslauf.de/routegadget/index2...

Wednesday Mar 21, 2012 #

9 AM

cycling (outdoors) 1:08:38 [1] 29.42 km (25.7 kph) +300m

6 PM

Orienteering 55:30 [1] ***** 6.0 km (9:15 / km) +100m 8:32 / km
spiked:25/28c shoes: Icebug Spirit OLX

Bygdøy - Lillomarka made training. Nice one! technically some parts easy some parts quite challenging. 50% with headlamp

Tuesday Mar 20, 2012 #

5 PM

Strength Training 30:00 [1]

Monday Mar 19, 2012 #

6 PM

cycling 40:00 [1]

Sunday Mar 18, 2012 #

Note
(rest day)

body destroyed
C • Uij, das wollte ich nicht. ... 3

Saturday Mar 17, 2012 #

11 AM

Orienteering (Lasenstein) 52:54 [2] ***** 4.5 km (11:45 / km) +300m 8:49 / km
ahr:132 max:153 shoes: Inov-8 Xtalon

lovely terrain, lovely map, lovely weather, everything nice, but maybe a bit to hard for me right before Night Champs.
7 PM

Running warm up/down 18:01 [1] 3.0 km (6:00 / km) +50m 5:33 / km
ahr:131 max:149 shoes: Inov-8 Xtalon

Orienteering race (DBK Night) 1:11:09 [4] ***** 13.8 km (5:09 / km) +250m 4:44 / km
ahr:163 max:174 shoes: Inov-8 Xtalon

awful start to the first control. than kept on rolling the next ones, but messed up the 4th, was totally save about going and everything but than got confused by people standing far away on a control ...yeah it was not mine, back to mine. fuck. than fucked up 9th control. do not know why. Tomi catched me and i fucked up the route to the 10th, than i got the flow back and could save it into the finish. not happy about my performance. body was not there at all, no topp speed trying to keep a decent pace.

Time losses:

1st: 1.10min
2nd: 15sec
4th: 1.min
9th: 1.30min
10th: 40sec
---

http://attackpoint.org/racesplits.jsp?raceid=8315
ca. 4.40min mistake

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: Inov-8 Xtalon

too tired to jogg
C • Jukola 2

H21E - Splits

Friday Mar 16, 2012 #

9 AM

Running warm up/down 12:00 [1] 1.6 km (7:30 / km) +10m 7:16 / km
ahr:126 max:149 shoes: Inov-8 Xtalon

C • Na sowas. Einfach in Dresde... 5

Orienteering 14:22 [3] ** 3.0 km (4:47 / km) +10m 4:43 / km
ahr:145 max:159 spiked:15/15c shoes: Inov-8 Xtalon

sprint training, was running it threw. easy and nice :)

Running 8:55 [1] 1.5 km (5:57 / km) +10m 5:45 / km
ahr:128 max:148 shoes: Inov-8 Xtalon

1 PM

Running warm up/down 29:13 [1] 5.2 km (5:37 / km) +60m 5:19 / km
ahr:135 max:151 shoes: Inov-8 Xtalon

Orienteering (Heller) 41:53 [3] ***** 6.6 km (6:21 / km) +50m 6:07 / km
ahr:153 max:164 spiked:13/16c shoes: Inov-8 Xtalon

felt so tired and bad in my legs
7 PM

Orienteering tempo (night) 36:56 [4] ***** 6.4 km (5:46 / km) +150m 5:10 / km
ahr:158 max:174 spiked:9/11c shoes: Inov-8 Xtalon

ran the night training Wieland made for us and USV TU Dresden was running on Wednesday, i had 34.16 Eirik with best time round about 32.20

Wednesday Mar 14, 2012 #

8 AM

cycling 1:00:00 [1]

5 PM

Running warm up/down (t/r heming) 31:55 [1] 6.5 km (4:55 / km) +140m 4:26 / km
ahr:141 max:153 shoes: Asics DS Trainer 15

Running (heming trening) 36:55 [3] 5.0 km (7:23 / km) +300m 5:41 / km
ahr:145 max:162 shoes: Asics DS Trainer 15

first warm up with them. 12min 108avg, 135max

than I had to join them they said. ...so 10x30sec steep uphill "styrkedrag"
damn.

most of them between 28-30sec for me. first two slowly behind them, than infront.

do not care to seperate the reps and breaks.. bla og blub, nobody cares anyway

Tuesday Mar 13, 2012 #

8 AM

Running (morning jogg) 22:33 [1] 4.1 km (5:30 / km) +60m 5:08 / km
ahr:130 max:145 shoes: Asics DS Trainer 15

with Dag. he continued afterwards, legs not feeling perfect today so I called it a morning
4 PM

Running warm up/down 32:11 [1] 6.5 km (4:57 / km) +150m 4:26 / km
ahr:136 max:149 shoes: Asics DS Trainer 15

to and back Heming training

Strength Training 20:00 [1]

Monday Mar 12, 2012 #

10 AM

Alternativ (swimming) 25:00 [1]
weight:65.9kg

puh long time ago since last time. felt awful
4 PM

Running 41:01 [2] 9.3 km (4:25 / km) +135m 4:07 / km
ahr:149 max:162 shoes: Mizuno Wave Elixir 6

tried to keep decent pace. no pain, some times some strange feeling like pain will come, but it did not. so positive

Sunday Mar 11, 2012 #

10 AM

cycling long 2:00:00 [1]
weight:66.3kg

Running (transition) 10:00 [1] 2.1 km (4:46 / km)
shoes: Nike Lunarace+

C • Me like transition!! :) 1

Saturday Mar 10, 2012 #

10 AM

Running (incl. 3x4min 16km/h) 48:35 [3] 10.0 km (4:52 / km)
weight:66.7kg shoes: saucony grid tangent 4 new

cycling warm up/down 12:00 [1]

Friday Mar 9, 2012 #

9 AM

cycling (progressive) 1:35:00 [3]
weight:66.6kg

Thursday Mar 8, 2012 #

6 PM

cycling (loosen up hamstrings) 1:15:00 [1]
weight:66.4kg

Wednesday Mar 7, 2012 #

6 PM

Running 1:00:00 [1] ** 10.5 km (5:43 / km) +220m 5:10 / km

heming training and back home
orienteering in frognerparken. good conditions due to a nice layer of snow.
than from frognerparken back home uphill all the way
C • ich hoffe schmerzfrei ? 2

Tuesday Mar 6, 2012 #

4 PM

Running warm up/down 17:23 [1] 3.23 km (5:23 / km) +76m 4:49 / km
shoes: Mizuno Wave Elixir 6

Strength Training 30:00 [1]

Running warm up/down 16:23 [1] 3.23 km (5:04 / km) +76m 4:32 / km
shoes: Mizuno Wave Elixir 6

Monday Mar 5, 2012 #

6 PM

Crosstrainer warm up/down 10:00 [1]

Strength Training 50:00 [1]

Sunday Mar 4, 2012 #

2 PM

cycling long (spinning) 2:20:00 [1]

Running (transition) 20:00 [2] 4.37 km (4:35 / km)
shoes: saucony grid tangent 4 new

Could use the other threadmill today. Felt much better. 10min 4.48, 5min 4.00 and 5min 4.48

Saturday Mar 3, 2012 #

5 PM

Running (threadmill) 30:00 [2] 6.4 km (4:41 / km)
ahr:150 max:158 shoes: saucony grid tangent 4 new

Felt bad today. Both body and hamstrings

Friday Mar 2, 2012 #

9 AM

cycling tempo (spinning progressive) 1:30:00 [3]
ahr:142 max:166

Thursday Mar 1, 2012 #

4 PM

Running warm up/down 14:41 [1] 2.7 km (5:26 / km) +10m 5:20 / km
ahr:133 max:142 shoes: Nike Lunarace+

Running (drills) 10:00 [1]
ahr:118 max:131 shoes: Nike Lunarace+

Running tempo (progressive) 19:29 [4] 4.9 km (3:59 / km) +18m 3:54 / km
ahr:167 max:182 shoes: Nike Lunarace+

puh I am really slow right now
C • bisschen übertrieben... 2

Running warm up/down 12:30 [1] 2.2 km (5:41 / km) +8m 5:35 / km
ahr:136 shoes: Nike Lunarace+

« Earlier | Later »