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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Orienteering4 3:24:39 23.72(8:38) 38.18(5:22) 1124102c
  Running5 2:47:57 17.34(9:41) 27.9(6:01) 330
  Alternativ1 45:00
  cycling1 42:36
  Total6 7:40:12 41.06 66.08 1454102c
averages - sleep:9

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Sunday Sep 14, 2008 #

Running warm up/down (before WRE massstart) 10:39 [1] 1.6 km (6:39 / km)
ahr:123 shoes: VJ Panther Dobbs

warm up before the massstart. legs were surprisingly good again. no problems. but quite tired. strange.

Orienteering race (WRE Massstart) 1:32:22 [5] **** 17.65 km (5:14 / km) +650m 4:25 / km
ahr:167 max:177 37c shoes: VJ Panther Dobbs

nice course by christian teich.
first control karsten and wieland making high pace..mhm....than me and ingo leading the pack. than first butterfly together with ingo. having some 20-30m behind. than different butterflies. ingo together with philipp m. was third out of the butterflies, but took a little bit bad beginning of next route, so got in a pack with basti bergmann and ed nash. mhm...than bergmann took another route-choice. ed nash, jens köhler and me chasing bergmann and the horst-müller duo...making here and there some small swings, but no big mistake. second butterfly contact to horst and müller, in sight. they had same gaffles again..unfair! fuck. nash and köhler behind me out of sight. out of second butterflies i can see the leading pack in the village. making a small mistake. fuck. anyway could not catch them in the end...1.30min behind. mhmmm. happy? don`t know. its "godkjent"

1.ingo horst 90:55
1.philipp müller 90:55
3. sebastian bergmann 91:49
4. torben wendler 92:22

splits: http://planetaol.de/joomla/index.php?option=com_co...
results: http://planetaol.de/joomla/index2.php?option=com_d...
map: http://planetaol.de/joomla/index2.php?option=com_d...
map with route: http://planetaol.de/cgi-bin/gadget/reitti.cgi?act=...

Note

no jogg down due to big blister under my foot

Saturday Sep 13, 2008 #

Running warm up/down (DM relay warm up) 15:00 [1] 2.3 km (6:31 / km)
ahr:118 shoes: VJ Panther Dobbs

damn. first runner had a bad day at work. 10min behind. second runner did not performe maximum aswell.

Orienteering tempo (DM Relay) 46:03 [4] *** 9.03 km (5:06 / km) +214m 4:34 / km
ahr:166 max:176 27c shoes: VJ Panther Dobbs

mhm. started not really motivated. made some mistake to third control due to my compass spinning around. rest of the run was in steady pace, some small mistakes, but not too much. anyway, good training...höhö
map later

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Mizuno Wave Elixir 3

really bad calve....painfull...argh

Friday Sep 12, 2008 #

Running warm up/down (before sprint) 9:16 [1] 1.4 km (6:37 / km)
ahr:128 shoes: adidas blaundblub

more details when back home

Orienteering tempo (sprint) 15:58 [4] **** 2.8 km (5:42 / km) +50m 5:14 / km
ahr:168 max:180 18c shoes: adidas blaundblub

Running warm up/down (jogg down) 19:00 [1] 3.0 km (6:20 / km)
ahr:131 shoes: adidas blaundblub

was doing some jogg down after the sprint and late in the evening again. some kneeproblems in the evening.

Thursday Sep 11, 2008 #

Note
slept:6.5

finally in germany. supposed to get 25degrees today, hamma! yesterday robert picked me up and we went straight to the kebab-house. i missed it!!!! lovely döner-teller! awesome. had a short sleep and going training with teichmann quite soon

Running warm up/down (with chrissa the kit) 11:00 [2] 2.1 km (5:14 / km)
ahr:132 max:150 slept:6.5

short sleep, felt quite tired. anyway orienteering training on a map where i ran some years ago.

Orienteering (ohorn map) 50:16 [3] *** 8.7 km (5:47 / km) +210m 5:09 / km
ahr:159 max:171 20c shoes: VJ Panther Dobbs

jaja, two controls where taken out in wrong place. shitty map, forest changed a lot in the last years. anyway, good training.
chris was faster...surprise ;)




Running 10:00 [1] 1.8 km (5:33 / km)
ahr:129 max:135 shoes: VJ Panther Dobbs

Alternativ (basketball&strength) 45:00 [1]
shoes: Mizuno Wave Elixir 3

ruled them ball together with krügerol. felt like harlem globetrotters

Wednesday Sep 10, 2008 #

cycling (spinning) 42:36 [1]

some spinning this morning. no pain in my knee. but i reckon will start running tomorrow and give the knee some more rest. felt alright so whole day. did spinning instead of real biking due to give the knee not too much work

Tuesday Sep 9, 2008 #

Note
slept:9.0 (rest day)

way better sleep tonight. knee still hurts a bit. will take a rest day today i reckon, even i will get maximum bored!

i am maximum bored! :D packing for tomorrow

had some time to draw in my routes from the two sprints.
shown on the second sprint where i lost time.
http://i56.photobucket.com/albums/g193/lelessik/sp...
http://i56.photobucket.com/albums/g193/lelessik/sp...

Monday Sep 8, 2008 #

Note
slept:5.0

ohyes, woke up this morning at 05.30. was in bed 24.00 yesterday, so do feel quite shitty. went with sami to oslo and my knees were killing me. hope it is just because of the lack of sleep. now i got some course and than back home sleep a bit, hope i will be able to train this evening.

Running long 1:23:02 [2] 14.2 km (5:51 / km) +330m 5:14 / km
ahr:132 max:168 shoes: Asics GT 2130

easy run, except the parts where i was waiting for the girls to give some information and than had to catch up the boys. bad for the knee. aua, have to rest tomorrow, maybe spinning or water-running

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