Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Apr 19, 2009:

activity	#	time	miles		km		+m
Orienteering	3	3:08:54	19.27	(9:48)	31.01	(6:05)	487	61 /	71c	85%
Running	5	3:06:40	22.43	(8:19)	36.09	(5:10)	229
cycling	1	1:07:09	13.38	(12.0/h)	21.53	(19.2/h)	525
Total	5	7:22:43	55.07	(8:02)	88.63	(5:00)	1241	61 /	71c	85%

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Saturday Apr 18, 2009 #

Event: Tiomila 2009

Running (morning jogg) 20:05 [1] 3.86 km (5:12 / km) +20m 5:04 / km
ahr:125 max:150 shoes: Mizuno Wave Elixir 3

incl. 2 short strides

Running (warm up) 18:28 [1] 2.65 km (6:58 / km) +25m 6:39 / km
ahr:122 max:140 shoes: Mizuno Wave Elixir 3

Orienteering race (2nd leg) 1:23:07 [5] ***** 15.6 km (5:20 / km) +212m 4:59 / km
ahr:162 max:178 spiked:18/24c shoes: VJ Supra SPIKE

no good race at all. three times went in to the wrong gaffle, no 4 times actually...had a bad start. got better afterwards. still disappointed about my performance
now winsplits is working and i got really upset....how in earth can i be menthally so weak?? look at the mistakes on the map...the speed is there, the orienteering actually aswell, but i still keep on making bad mistakes due to being not 100% there
http://www.obasen.nu/winsplits/online/sv/default.a...

Von Ablagebox

Friday Apr 17, 2009 #

Event: 3 days Event incl. German Champs Ultralong

Running (incl. 5 x 20sec) 56:45 [2] 12.16 km (4:40 / km) +48m 4:35 / km
ahr:144 max:170 shoes: Mizuno Wave Elixir 3

first two loops around the lake, than 5 times 20sec with 30sec rest. and ran the rest of the last third loop. nice chatting with the guys

Thursday Apr 16, 2009 #

Running warm up/down (to the start) 9:33 [1] 1.82 km (5:15 / km) +9m 5:07 / km
ahr:121 max:132 shoes: Inov-8 Xtalon

Orienteering (taking some controls) 43:58 [1] *** 5.5 km (8:00 / km) +138m 7:06 / km
ahr:137 max:166 spiked:11/13c shoes: Inov-8 Xtalon

Running warm up/down (back to basement) 3:44 [1] 0.8 km (4:40 / km) +9m 4:25 / km
ahr:128 shoes: Inov-8 Xtalon

Orienteering (Night-O) 48:24 [1] **** 7.0 km (6:55 / km) +75m 6:34 / km
ahr:131 max:150 spiked:12/12c shoes: Inov-8 Xtalon

didnt really like the terrain

Wednesday Apr 15, 2009 #

Running 37:44 [1] 8.0 km (4:43 / km) +38m 4:36 / km
ahr:129 max:143 shoes: Mizuno Wave Elixir 3

easy jogg around the lake at EFS-gården, where we staying for 10mila

Tuesday Apr 14, 2009 #

cycling 1:07:09 [1] 21.53 km (19.2 kph) +525m
ahr:132 max:153

Running warm up/down 20:00 [1] 3.6 km (5:33 / km) +30m 5:20 / km
ahr:124 max:142 shoes: Mizuno Wave Elixir 3

Orienteering race (OCC1) 13:25 [5] ***** 2.91 km (4:37 / km) +62m 4:10 / km
ahr:171 max:189 spiked:20/22c shoes: Nike XC Spike

mhm. actually it was a quite good race. made a route choice mistake to the third control and ran quite unshure to the 10th control. rest went fine. but got my ass kicked my eirik rustad with 30sec...he was just in better shape today :/...i dont know if i could have done a 12:54min
results:
http://nydalen.idrett.no/occ2009/strekk/1/COURSE2....
map with bad quality, soon routegadget:

Von Ablagebox

Running warm up/down 20:21 [1] 3.2 km (6:22 / km) +50m 5:54 / km
ahr:130 max:144 shoes: Mizuno Wave Elixir 3

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