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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending May 10, 2009:

activity # timemileskm+m
  Running7 5:49:47 39.62(8:50) 63.77(5:29) 1209
  Orienteering3 2:31:47 12.89(11:47) 20.74(7:19) 54253 /61c86%
  Strength Training1 40:00
  Total7 9:01:34 52.51 84.51 175153 /61c86%

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MoTuWeThFrSaSu

Sunday May 10, 2009 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Inov-8 Xtalon

Orienteering long (NOM testrun relevant) 1:20:00 [1] **** 10.0 km (8:00 / km) +250m 7:07 / km
spiked:20/23c shoes: Inov-8 Xtalon

norwegian NOM-testrun relevant terrain. really tough terrain. was fun to run, but took it really easy. stopped here and there to read carefully the terrain and so on. was a bit afraid of the ancle. went fine, just can feel it a bit right now. anyway. nice session together with NSK

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov-8 Xtalon

forgot my forerunner. so all the times guessed by the car-watch and watches from other people ;)
C • ich dachte per sonnenuhr. 1

Saturday May 9, 2009 #

Running warm up/down 25:23 [1] 4.8 km (5:17 / km) +64m 4:57 / km
ahr:126 max:153 shoes: Adidas Adizero XT

Running intervals (10 x 3min, 1min break) 40:00 [4] 8.11 km (4:56 / km) +290m 4:11 / km
ahr:156 max:170 shoes: Adidas Adizero XT

awesome interval-session. ran on little pathes, on the skitracks which were really wet and muddy, and on the big roads in the forest aswell. so it was really relevant for orienteering. gjermund and me killing the nordmarka! was one of the best trainings this year! a fair bit uphill. the hardest part was uphill in a swamp...
1. 3min --> 720m, 152avg, 163max
2. 3min --> 640m, 159avg, 167max
3. 3min --> 600m, 161avg, 169max
4. 3min --> 590m, 163avg, 168max
5. 3min --> 700m, 158avg, 167max
6. 3min --> 660m, 159avg, 167max
7. 3min --> 720m, 163avg, 168max
8. 3min --> 770m, 160avg, 168max
9. 3min --> 670m, 162avg, 170max
10.3min --> 650m, 163avg, 169max

in the breaks we were always running 1min back.

Running warm up/down 28:43 [1] 4.87 km (5:54 / km) +40m 5:40 / km
ahr:127 max:143 shoes: Adidas Adizero XT

twisted my ancle down vettakollen, but not too hard...lucky me.

Friday May 8, 2009 #

Strength Training (whole body) 40:00 [2]
ahr:114 max:135 shoes: Saucony Type A

Running 1:00:31 [1] 10.6 km (5:43 / km) +259m 5:05 / km
ahr:127 max:146 shoes: Adidas Adizero XT

Thursday May 7, 2009 #

Running warm up/down 14:35 [1] 2.11 km (6:55 / km) +50m 6:11 / km
ahr:117 max:144 shoes: Inov-8 Xtalon

Orienteering (contour map) 58:05 [1] ***** 7.74 km (7:30 / km) +220m 6:34 / km
ahr:138 max:156 spiked:13/18c shoes: Inov-8 Xtalon

really technical training. mostly greenish, had to focus all the way long. gps and map will come later. one version in how we had, and hopefully one version in normal map, to see how i ran. funny training. did quite a good of amount of mistakes, but could read myself in again and again.
C • neid. geiles training. that... 2

Running 10:00 [1] 1.7 km (5:53 / km) +24m 5:30 / km
ahr:118 max:130 shoes: Inov-8 Xtalon

Wednesday May 6, 2009 #

Running (NSK Training) 1:14:02 [1] 13.2 km (5:37 / km) +286m 5:04 / km
ahr:126 max:158 shoes: Adidas Adizero XT

the others ran 6 times 4.30 terrain intervals. i ran as the last one in the pack in nice easy pace.
C • Photos 2

Tuesday May 5, 2009 #

Running warm up/down 17:10 [1] 3.13 km (5:29 / km) +36m 5:11 / km
ahr:125 max:148 shoes: Inov-8 Xtalon

Orienteering race (OCC 4) 13:42 [5] **** 3.0 km (4:34 / km) +72m 4:05 / km
ahr:167 max:179 spiked:20/20c shoes: Inov-8 Xtalon

i was a bit afraight due to my calf-problems the last days. ran with compressions-socks. was carefully while warming up. started well, missed a bit to second control. 4th a bit slow, rest went fine, maybe 10th control not the best route-choice. but anyway a quite alright race after last weekend.

results: http://nydalen.idrett.no/occ2009/res/4/H17.HTM
splittimes: http://nydalen.idrett.no/occ2009/strekk/4/H17.htm
Von Ablagebox

Running warm up/down 15:05 [1] 2.4 km (6:17 / km) +64m 5:33 / km
ahr:127 max:142 shoes: Mizuno Wave Elixir 3

Monday May 4, 2009 #

Running 46:18 [1] 9.85 km (4:42 / km) +67m 4:33 / km
ahr:128 max:145 shoes: Mizuno Wave Elixir 3

nice easy run with lars to loosen up the legs and have a view over the skyline of frankfurt

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