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Training Log Archive: torbensfunk

In the 7 days ending May 2, 2009:

activity

time

miles

Running

7:45:58

55.77

(8:21)

89.75

(5:12)

1559

4 /

100%

Orienteering

1:29:33

10.37

(8:38)

16.69

(5:22)

538

58 /

66c

87%

Total

9:15:31

66.14

(8:24)

106.44

(5:13)

2097

62 /

70c

88%

2:29

0:00

» now

Saturday May 2, 2009 #

Running (morning jogg) 13:46 [1] 2.36 km (5:50 / km) +18m 5:37 / km
ahr:118 max:148 shoes: Mizuno Wave Elixir 3

to loosen up the calf, was actually better than expected

Running warm up/down 23:00 [1] 4.0 km (5:45 / km) +130m 4:57 / km
spiked:4/4c shoes: Inov-8 Xtalon 212 New

warm up before middle, forgot my garmin

Orienteering race (Middle Alpen Adria) 38:14 [5] ***** 6.4 km (5:58 / km) +225m 5:05 / km
spiked:22/27c (injured) shoes: Inov-8 Xtalon 212 New

map "rocks paradise" ...1:7500 drawn like 1:15000...mhm.
ran well the first part. missed a bit time to third control due to not understanding the map. than first big mistake to 8th control (35sec.). than went alright again. than 12th control. huge mistake (1.30min). just didnt have control and did not understand the map-damn. than a bit lousy running the next two controls. than 15th control. next mistake (1min.). just didn`t understand the map again. than went fine until 18th control were the map was a bit bad, everybody mad a small mistake there, so will not count that one. rest went fine. pace was alright. makes round about 3min - 3.30min mistake. would have been alright without the mistake, but i am just too bad.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Middle HE - Splits

Friday May 1, 2009 #

Event: Alpen-Adria-Cup (2xWRE)

Running warm up/down (morning jogg) 26:22 [1] 5.14 km (5:08 / km) +76m 4:47 / km
ahr:131 max:152 shoes: Mizuno Wave Elixir 3

with alex in the morning. everything seemed fine

Running warm up/down 22:30 [1] 3.7 km (6:05 / km) +73m 5:32 / km
ahr:127 max:150 shoes: Inov-8 Xtalon 212 New

warm up before the relay with a way to late start. everything seemed fine!

Orienteering race (Alpen Adria Relay 1st leg) 34:45 [4] *** 6.29 km (5:31 / km) +247m 4:37 / km
ahr:166 max:182 spiked:15/17c (injured) shoes: Inov-8 Xtalon 212 New

mhm. started out fast. first control a little strange route of myself, anyway punched in the pack...went out of the control uphill, suddenly my calf hurted like hell. damn it! it was real tight and tired. couldnt push the pace at all. calf was really hurting. so i tried to stay in the pack as long as possible, but had to let go thomas hodel, no chance, i didnt want to get a serious injury, was remembering how it went with christian teich at 10mila. came in to finish 1min down in 3rd spot which is alright due to the calf.

Running (jogg down) 10:00 [1] 1.4 km (7:09 / km)
shoes: Mizuno Wave Elixir 3

to loosen up the calf..got a nice massage again ...thanks esther!

Wednesday Apr 29, 2009 #

Running 34:12 [1] 7.28 km (4:42 / km) +68m 4:29 / km
ahr:126 max:140 shoes: Mizuno Wave Elixir 3

legs f`d from yesterday and travelling. nice run together with lars

Tuesday Apr 28, 2009 #

Running long 1:44:11 [1] 21.46 km (4:51 / km) +282m 4:33 / km
ahr:137 max:151 shoes: Brooks Racer ST

woke up. took on the racer st, went to anders, went down to frognerparken, from there we ran the 10k course, which anders is going to compete at on sunday. mainly asphalt. on karl johan (main street in oslo) there was a parade due to a visit of the canadian minister...fucking huge hustle they built up there, and the military corps playing around. did the whole course in 47min, so anders wants to run it 13min faster on sunday. way back home we went to NOF-office to pick up some maps. damn it, norwegian orienteering got way too much money. an office with 7 employees,..this is orienteering ;) ...back home we actually were wondering to take the "t-bane" up to kringsjå, but could motivate us to do the last uphill...what a morning run

Running warm up/down 15:06 [1] 2.8 km (5:24 / km) +29m 5:08 / km
ahr:129 max:138 shoes: Inov-8 Xtalon

Orienteering race (OCC 3) 16:34 [5] **** 4.0 km (4:09 / km) +66m 3:50 / km
ahr:161 max:177 spiked:21/22c shoes: Inov-8 Xtalon

actually really good course, was tired from the morning and did an one minute mistake...with a minute mistake you cant expect a good result...so i was 1:29min behind....

looking at the splits, i see i was nr. 3 until my mistake. than falling down to nr. 17 and running up to be nr.7 in the end.
http://nydalen.idrett.no/occ2009/strekk/3/H17.htm

Von Ablagebox

Running warm up/down 13:44 [1] 2.1 km (6:32 / km) +29m 6:07 / km
ahr:125 max:140 shoes: Inov-8 Xtalon

t i r e d

Monday Apr 27, 2009 #

Running (easy NSK training) 1:13:14 [1] 12.5 km (5:52 / km) +290m 5:15 / km
ahr:125 max:148 shoes: Adidas Adizero XT

mainly in terrain and on small pathes.

Sunday Apr 26, 2009 #

Running long 2:02:53 [2] 26.01 km (4:43 / km) +565m 4:16 / km
shoes: Mizuno Wave Elixir 3

nice one. was trying to have a good steady pace all the way. some 2 to 3km on snow, which was pissing me off. nice day, sun here and there, good temperature with 18degrees. lovely day for running

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