Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Oct 31, 2012:

activity

time

miles

Orienteering

9:55:15

48.21

(12:21)

77.58

(7:40)

2261

137 /

150c

91%

Running

8:05:19

56.66

(8:34)

91.19

(5:19)

1528

cycling

7:30:00

Strength Training

1:55:00

Total

27:25:34

104.87

168.77

3789

137 /

150c

91%

[1-5]

27:07:08

2:17

0:00

» now

Wednesday Oct 31, 2012 #

Note

Off to Slovakia.

C • lass dich nicht erwischen... 1

Monday Oct 29, 2012 #

3 PM

Orienteering 1:16:08 ***** 6.16 km (12:21 / km) +190m 10:42 / km
ahr:125 max:152 shoes: Icebug Spirit OLX

putting out controls in LOADS of snow.

and so much snow made that the session is canceled :D ...so we did not have to do it...anyway was fun with Eirik and Håvard.

Saturday Oct 27, 2012 #

Note

throwing up a fair bit of chicken bites from 5 pm yesterday until 11 pm this night....so no Smålandskavlen. fuck.

http://torbensfunk.blogspot.com

C • Kopf hoch Keule. War sportl... 2

Thursday Oct 25, 2012 #

6 PM

Running 20:00 [1] 3.5 km (5:43 / km) +80m 5:08 / km
shoes: Icebug Spirit OLX

Orienteering tempo (BSK by Night) 40:40 [3] ***** 6.5 km (6:15 / km) +180m 5:30 / km
spiked:25/29c shoes: Icebug Spirit OLX

like blodslitet. 2 first loops with forkings, and than one last common. went out on the first one together with Dag L and Håvard. went well in the beginning and was kind of leading the pack with Dag. Than from 3 to 4 Dag made a small mistake and I was on my own. I did not feel it was going quiet fast, but maybe that is just the forest over there. Hit the last controls of my first loop and came into the 1st map change as Nr.2. Was all on my own on my second loop. Took some safe stops and could feel my calves again. So I was just trying to keep an okay speed not to stress them too much. In to the next map change I was in the lead right ahead of Carl. Interesting i thought. I was leading the first 4 controls of the last loop, than I had not prepared the next control and Carl took the lead, was staying together with him to the next control, than it was uphill to the second last and I could feel my calves badly, so he "attacked" a bit but was realizing as well that I was not going after him. So he cleared in the victory and I was second. Surprised. But my shape seems not to be so bad at all and when I can`t run full speed I am much more focused in Night-O ...mhm

Running 5:30 [1] 1.0 km (5:30 / km)
shoes: Icebug Spirit OLX

Wednesday Oct 24, 2012 #

6 PM

cycling 1:00:00 [1]

Strength Training 30:00 [1]

Monday Oct 22, 2012 #

5 PM

cycling 1:00:00 [1]

Strength Training 10:00 [1]

C • Kraft Training zehn Minuten... 2

Sunday Oct 21, 2012 #

12 PM

cycling 1:00:00 [1]

Saturday Oct 20, 2012 #

10 AM

Running warm up/down 14:19 2.27 km (6:19 / km) +12m 6:09 / km
ahr:137 max:153 shoes: Icebug Spirit OLX

Running race (Ivar Formos Minneløp) 1:13:03 15.81 km (4:37 / km) +409m 4:05 / km
ahr:166 max:176 shoes: Icebug Spirit OLX

My tactics were clear. Do my own race. The front pack with Martin Johansson, Rune Olsen, Sindre Buraas and some other went straight of in a insane pace from Sognsvann. I knew I am not in the shape to stay with them. I wanted to go steady in the uphills, and going nuts on the small trails. My tactics worked well until we hit the gravel road from Kjennungsstua down to Ullevålseter. Ulf Brenna was coming up and going downhill my calfs started to feel knackered, as well as I could feel my still ongoing injury (hamstrings). So tried to go for it but not to tough. Catched up Ulf really fast on the trails again, and than suddenly at Lynhytta the calfs packed up...fuck. Came out on the small part of gravel we passed Anders who were not back in shape after a week of sickness. Than my calfs just got worse and worse. I just hoped for no cramps. Ulf just ran off...no chance to follow...my pace on the last 2k gravel back to NIH was bad to watch. I could not move at all...tried to keep it going and not getting catched. Made it to the finish without cramps but right now can not walk. Impossible to walk normally, just PAIN. so 13 km were no problem and than my legs hit the wall, most annoying that my body did not feel tired at all :(

Results: http://www.emit.biz/races/2012.10.20/Ivar_Formos_M...

Friday Oct 19, 2012 #

6 PM

cycling 45:00 [1]

Running 15:00 3.2 km (4:41 / km)

Strength Training 15:00 [1]

Thursday Oct 18, 2012 #

6 PM

Running 35:00 [1] 5.0 km (7:00 / km) +40m 6:44 / km
shoes: Adidas Adizero XT

Wednesday Oct 17, 2012 #

4 PM

cycling 1:30:00 [1]
ahr:123 max:155

Strength Training 30:00 [1]

Tuesday Oct 16, 2012 #

2 PM

Running 1:07:54 14.0 km (4:51 / km) +206m 4:31 / km
ahr:142 max:155 shoes: Montrail rogue racer

Monday Oct 15, 2012 #

6 PM

cycling 1:00:00 [1]
ahr:118 max:139

Strength Training 30:00 [1]

Saturday Oct 13, 2012 #

11 AM

Running 14:27 2.27 km (6:22 / km) +5m 6:18 / km
ahr:128 max:144 shoes: Icebug Spirit OLX New

Orienteering race (Blodslitet H-Åpen) 51:45 **** 9.24 km (5:36 / km) +150m 5:11 / km
ahr:166 max:173 spiked:14/16c shoes: Icebug Spirit OLX New

http://raumar.net/veivalg/show_map.php?user=torben...

12 PM

Running (jogg down) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Icebug Spirit OLX New

Friday Oct 12, 2012 #

9 AM

Running (small trails) 1:04:33 9.21 km (7:01 / km) +271m 6:07 / km
ahr:136 max:155 shoes: Montrail rogue racer

with Anders. easy, lovely morning

Wednesday Oct 10, 2012 #

7 AM

Orienteering (Wang) 40:49 ***** 6.08 km (6:43 / km) +79m 6:18 / km
ahr:144 max:163 spiked:10/12c shoes: Inov-8 Xtalon

7 PM

Orienteering (Harry Lagert #3) 40:10 ***** 6.62 km (6:04 / km) +174m 5:22 / km
ahr:151 max:177 spiked:8/10c shoes: Inov-8 Xtalon

incl. warm up

of today: http://3drerun.worldofo.com/index.php?id=-69076&ty...

stupid to the third control. went in to early. not the best route choice to 8th and not good enough with the compass work to 9th

Running warm up/down (cool down) 8:58 1.51 km (5:57 / km) +35m 5:20 / km
ahr:130 max:139 shoes: Inov-8 Xtalon

Tuesday Oct 9, 2012 #

Note

I WANT TO GO BACK!

4 PM

Running 49:17 10.44 km (4:43 / km) +143m 4:25 / km
shoes: Montrail rogue racer

with Eirik

Monday Oct 8, 2012 #

7 AM

Running 49:46 [1] 9.68 km (5:08 / km) +170m 4:44 / km
shoes: Asics DS Trainer 15

morning jogg before leaving st-moritz :/

and a long travel day.

Saturday Oct 6, 2012 #

7 AM

Running 41:22 [2] 8.71 km (4:45 / km) +125m 4:26 / km
shoes: Asics DS Trainer 15

Friday Oct 5, 2012 #

9 AM

Orienteering 56:46 [2] ***** 7.05 km (8:03 / km) +331m 6:31 / km
spiked:12/15c shoes: Icebug Spirit OLX New

Imagine. A nice sunny morning. The sun is shining low threw the forest. The forest is open and nice, but still some climb, so you can feel your heart beat. It is quite, just in front of you some squirrel climbs up a tree and you are nailing the control. Some light frost over the ground, you have a big smile over your face because when you lift your face you can spot 3000 m high mountains tops in the sky. You are in St. Moritz. Orienteering heaven.

I love it. Can not say anything else, even i made some mistakes, this has been the most beautiful o-session i have done in my life.

C • Wie romantisch....seufz... 3

Thursday Oct 4, 2012 #

7 PM

Running 16:10 [1] 3.1 km (5:13 / km) +12m 5:07 / km
shoes: Asics DS Trainer 15

after a LOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOONG day of travelling just to loosen up the legs.

Wednesday Oct 3, 2012 #

9 AM

Orienteering (JWOC Camp) 49:22 [2] **** 8.05 km (6:08 / km) +29m 6:01 / km
spiked:16/16c shoes: Icebug Spirit OLX New

shadowing

2 PM

Orienteering intervals 51:56 **** 7.49 km (6:56 / km) +116m 6:26 / km
shoes: Inov-8 Xtalon

Tuesday Oct 2, 2012 #

9 AM

Orienteering (JWOC Camp) 1:06:24 [1] ***** 5.77 km (11:31 / km) +321m 9:00 / km
spiked:14/14c shoes: Icebug Spirit OLX New

shadowing

2 PM

Orienteering 1:11:19 [1] **** 9.09 km (7:51 / km) +395m 6:27 / km
spiked:14/14c shoes: Inov-8 Xtalon

Monday Oct 1, 2012 #

9 AM

Orienteering (JWOC Camp) 49:56 [1] ***** 5.53 km (9:02 / km) +296m 7:07 / km
spiked:24/24c shoes: Icebug Spirit OLX New

shadowing

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