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Training Log Archive: torbensfunk

In the 31 days ending May 31, 2012:

activity	#	time	miles		km		+m
Running	19	9:47:33	68.1	(8:38)	109.6	(5:22)	1157
cycling	5	6:37:13	109.3		175.9		1330
Orienteering	10	6:26:39	35.85	(10:47)	57.7	(6:42)	1155	80 /	88c	90%
Total	26	22:51:25	213.25		343.2		3642	80 /	88c	90%

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Thursday May 31, 2012 #

5 PM

Running (with vibeke) 25:00 [1] 4.2 km (5:57 / km) +40m 5:41 / km
shoes: Icebug Spirit OLX

6 PM

Orienteering (Nordmarkakarusellen 2) 43:29 [3] **** 5.2 km (8:22 / km) +180m 7:08 / km
shoes: Icebug Spirit OLX

decent pace, not too fast, not to slow. was nice terrain

Wednesday May 30, 2012 #

Note

Today I delivered my master degree.

Today the training for WOC 2014 A-Final starts.

8 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Montrail rogue racer

Orienteering tempo 10:55 [4] **** 2.7 km (4:03 / km) +50m 3:42 / km
shoes: Montrail rogue racer

Running (between) 15:00 [1] 2.6 km (5:46 / km) +50m 5:16 / km
shoes: Montrail rogue racer

Orienteering tempo 7:27 [3] **** 1.8 km (4:08 / km) +10m 4:02 / km
shoes: Montrail rogue racer

Running warm up/down 6:30 [1] 1.0 km (6:30 / km) +20m 5:55 / km
shoes: Montrail rogue racer

6 PM

Running (heming trening) 30:00 [1] 6.0 km (5:00 / km)
shoes: Montrail rogue racer

Tuesday May 29, 2012 #

Note
(rest day)

do not feeling to well yesterday and today. hopefully alright shape for NM Sprint ...

Sunday May 27, 2012 #

3 PM

cycling 1:05:04 [2] 32.6 km (30.1 kph) +230m

testing the knee. it is strange. got no pain when I am running.

took up the seat some mm so the pain did not come, even I could feel it is still not 100% safe to cycle longer than a hour right now...argh ...

Saturday May 26, 2012 #

1 PM

Running hills (with vibeke) 55:27 8.0 km (6:56 / km) +250m 6:00 / km
shoes: Montrail rogue racer

did some 2 x 5.30 steep clim moderate I3

Friday May 25, 2012 #

8 PM

Running 32:08 [1] 7.0 km (4:35 / km) +100m 4:17 / km
shoes: Montrail rogue racer

Thursday May 24, 2012 #

5 PM

cycling warm up/down (MTB) 35:00 [2] 14.2 km (24.3 kph) +250m

Orienteering (heming trening) 48:11 [1] **** 5.2 km (9:16 / km) +200m 7:46 / km
shoes: Icebug Spirit OLX

shadowing 12 years old Petter

Wednesday May 23, 2012 #

5 PM

Running warm up/down 12:10 [1] 2.7 km (4:30 / km) +30m 4:16 / km
shoes: Montrail rogue racer

Running tempo (SRM #2) 11:01 [4] 3.25 km (3:23 / km) +25m 3:16 / km
shoes: Montrail rogue racer

no good guys there today. wanted to run two loops, felt shit from the beginning. too much pasta 2hours before. quite warm outside as well. legs felt like bricks. so I just stayed infront the whole time on my own, feeling defensive without real power. finished 37sec behind my PB, but won for the first time..weheys and a picture will be available soon :D ...puhhh. jogg down felt heavy as well. not my day. anyway, happy I ran it.
http://www.emit.biz/races/2012.05.23/Sognsvann_Run...

Running (with Øyvind) 17:06 [1] 3.1 km (5:31 / km) +25m 5:18 / km
shoes: Montrail rogue racer

Tuesday May 22, 2012 #

6 PM

Running 38:06 [1] 8.1 km (4:42 / km) +100m 4:26 / km
shoes: Montrail rogue racer

mix of trails and forest roads.

Monday May 21, 2012 #

7 PM

Running 29:38 [2] 6.9 km (4:18 / km) +60m 4:07 / km
shoes: Montrail rogue racer

Sunday May 20, 2012 #

4 PM

Running (with vibeke) 43:19 [1] 6.0 km (7:13 / km) +100m 6:40 / km
shoes: Montrail rogue racer

Saturday May 19, 2012 #

11 AM

Running warm up/down 22:00 [1] 3.1 km (7:06 / km)
shoes: Icebug Spirit OLX

Orienteering race (15stafetten) 41:05 [5] ***** 6.6 km (6:13 / km) +250m 5:14 / km
shoes: Icebug Spirit OLX

Running warm up/down 5:00 [1] 0.75 km (6:40 / km)
shoes: Icebug Spirit OLX

Friday May 18, 2012 #

5 PM

Running 10:00 [1] 1.8 km (5:33 / km) +12m 5:23 / km
shoes: Inov-8 Xtalon

Orienteering (Heming trening) 47:30 [2] ***** 5.3 km (8:58 / km) +65m 8:27 / km
shoes: Inov-8 Xtalon

Wednesday May 16, 2012 #

Note
(sick)

Sunday May 13, 2012 #

10 AM

cycling long 3:40:00 [1] 98.6 km (26.9 kph) +655m

we thought the wind was gone from yesterday until we found out we just had tailwind the first part....the second part got painful. first due of knee pain coming up here and there and getting worse to the end...NOT GOOD! and secondly, tired from yesterday, a late night and not the best breakfast.
anyway lovely long one. hope to be able to run OCC final on tuesday and be able to run and cycle in the weekend.

C • Frühstück? Dafür gibt´s doc... 2

Saturday May 12, 2012 #

3 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +50m 5:20 / km
shoes: Asics DS Trainer 15

Running race (HK Stafetten #1) 2:17 [5] 0.85 km (2:41 / km) +8m 2:34 / km
shoes: Nike Lunarace+

My debut for Slevik IL and my first time running Holmenkollstafetten. Amazing race. More details tomorrow
results: http://home.powertech.no/wwwemit/races/2012.05.12/...

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics DS Trainer 15

5 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Asics DS Trainer 15

Running race (HK Stafetten #2) 2:19 [5] 0.85 km (2:44 / km) +8m 2:36 / km
shoes: Nike Lunarace+

And after three hours another time for Team Gran Sport.
and there were the results. Impressed i could run a 2.19 ...weheys
http://home.powertech.no/wwwemit/races/2012.05.12/...

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Nike Lunarace+

tired

Friday May 11, 2012 #

5 PM

cycling warm up/down 20:00 [1]

Running 10:00 [2] 2.3 km (4:21 / km)
shoes: Asics DS Trainer 15

Thursday May 10, 2012 #

6 PM

Orienteering (Heming trening) 42:30 [1] **** 4.5 km (9:27 / km) +30m 9:08 / km
spiked:16/18c shoes: Icebug Spirit OLX

Wednesday May 9, 2012 #

5 PM

Running warm up/down 15:00 [1] 2.8 km (5:21 / km) +20m 5:10 / km
shoes: saucony grid tangent 4 new

Running race (SRM #1) 11:24 [5] 3.5 km (3:15 / km) +25m 3:09 / km
shoes: saucony grid tangent 4 new

first time this year. and there were the results. 11.24min. actually really pleased with it. anyway, was tough. had little energy left after the weekend and yesterday. but I am glad I ran it. the course is tougher than last year, more uphill ...puhhh hopefully the working is finished soon and the old course will be available

http://www.emit.biz/races/2012.05.09/Sognsvann_Run...

Running warm up/down 10:00 [1] 1.6 km (6:15 / km) +20m 5:53 / km
shoes: saucony grid tangent 4 new

Tuesday May 8, 2012 #

5 PM

Running warm up/down 22:30 [1] 4.5 km (5:00 / km) +4m 4:59 / km
shoes: Asics DS Trainer 15

Orienteering race (OCC 4) 12:49 [5] **** 2.9 km (4:25 / km) +30m 4:12 / km
spiked:16/17c shoes: Nike XC Spike

http://www.obasen.nu/winsplits/online/no/default.a...

C • crazy. Gutes Zeichen nach d... 9

Running 15:45 [1] 2.8 km (5:38 / km) +100m 4:46 / km
shoes: Asics DS Trainer 15

Monday May 7, 2012 #

Note

Wrap up on http://torbensfunk.blogspot.com

Sunday May 6, 2012 #

Note

socially nice weekend. performance bad weekend

Saturday May 5, 2012 #

Event: 10MILA 2012

9 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov-8 Xtalon

Orienteering race (10mila 1st leg) 1:28:45 [5] ***** 16.0 km (5:33 / km) +200m 5:13 / km
spiked:21/25c shoes: Inov-8 Xtalon

Disaster.
I think the splittimes tell everything about my race.
http://obasen.nu/winsplits/online/sv/default.asp?p...

I fucked up the first control. Than I was running like a maniac. Getting my shoes stepped off a guy, put it on, continued like a maniac. Than suddenly in the lead pack again, going with the wrong pack and jumping over my control. Going back against all of the lights being totally alone in the dark, going on leading a group. making to more mistakes. 4 mistakes that costed me way too much. I am really disappointed. I let the team down, and it will take me a while to get over it.

The shape was incredible. Okay on "roads" I was just a normal runner like everybody else but in the forest I was killing it. Rumours went that the reporteres in the forest where saying it looks like everybody is staing in the line due to being hard to run to the side, except of one runner, and that is Raumar. was me yeah ...funny. and got a lot of comments after the race that Mikkel Lund and others thought I was going nuts. anyway, did not help any bit. Big down to earth feeling. back to where I have been some years ago, the unstable little shit, running bad. Hopefully that was a one time bummer for this year.

I am sorry Raumar, I destroyed our dream of new club best. Now we got to take it at Jukola, NM and 25manna.

C • kopf hoch. an niederlagen w... 2

Friday May 4, 2012 #

10 AM

Running 18:53 [1] 4.9 km (3:51 / km) +20m 3:47 / km
shoes: saucony grid tangent 4 new

easy jogging with Alex, nice warmup. lovely park with some small climbs

4 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Inov-8 Xtalon

Orienteering race (Silva League Sprint) 13:58 [5] **** 3.5 km (3:59 / km) +90m 3:32 / km
spiked:15/16c shoes: Inov-8 Xtalon

messed up some route choices due to bad navigating. body was not there at all, could not get up any speed. felt just like running threw it.
http://www.obasen.nu/winsplits/online/sv/default.a...

Running (with Alex) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Inov-8 Xtalon

Wednesday May 2, 2012 #

6 PM

Orienteering (heming trening) 30:00 [3] *** 4.0 km (7:30 / km) +50m 7:04 / km
spiked:12/12c

Tuesday May 1, 2012 #

Note

sad that for me one of the greatest norwegian sportsman died today.
I remember when I was working as life guard at NIH this winter and he was there for some training. really nice guy not afraid or to busy to chat with random guys and giving tipps and tricks to young kids how to swim better.

rest in peace.

3 PM

cycling 57:09 30.5 km (32.0 kph) +195m

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