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Training Log Archive: torbensfunk

In the 7 days ending May 24, 2009:

activity

time

miles

Running

5:12:00

33.08

(9:26)

53.23

(5:52)

919

Orienteering

2:52:11

17.77

(9:41)

28.6

(6:01)

738

46 /

55c

83%

Total

8:04:11

50.85

(9:31)

81.83

(5:55)

1658

46 /

55c

83%

2:19

0:00

» now

Sunday May 24, 2009 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +27m 5:42 / km
ahr:122 max:137 shoes: VJ Supra Dobb

Orienteering race (NOM Test Long) 1:49:46 [4] ***** 17.9 km (6:08 / km) +479m 5:25 / km
ahr:164 max:176 spiked:17/21c shoes: VJ Supra Dobb

long distance. started as number 3 or something. really early at least. 9.36...way too early. maybe one of my problems is that i am than not doing a real warm up. so it took me some km`s before i woke up. same as at alpe adria cup. from than on it just got better and faster. missed 2nd control with round about 90sec. than on my routechoice to 4th control i said to myself: torben, now you focus, and after the swamp you skip tracks..what did i do? went up at the beginning of the swamp. lost 90sec. again. already 3min. fuck. than a bit lousy to 7th control, but not too bad. than long one i took the same route-choice as the best ones. had 19:25min. nordberg something 16:45 and wingen 18:33 or something. so i lost a far bit due to running to safe on the tracks. anyway. at spectator i was leading. so schneider had made some mistakes, who started infront of me and already on the next control i catched him. a bit lousy orienteering in the beginning of leg 16 - 17. than at 18th control i did not like the map, lost some 20sec there. and to 19th control i went kamikaze by going straight. quite stupid. lost 1minute there. finished as first one in men elite with 1h49min46sec.
results: http://home.online.no/~hazachar/kvm09/kvmres/resul...

yeah next time i will be in the nice pack of guys. anyway not too bad result and so on

Running warm up/down (jogg down) 15:00 [1] 2.8 km (5:21 / km) +40m 5:00 / km
shoes: Mizuno Wave Inspire 4

together with wingen

Saturday May 23, 2009 #

Running warm up/down 15:00 [1] 1.7 km (8:49 / km) +66m 7:23 / km
ahr:127 max:141 shoes: VJ Supra SPIKE

Orienteering race (NOM Test Middle) 46:45 [4] ***** 7.05 km (6:38 / km) +194m 5:50 / km
ahr:163 max:173 spiked:11/16c shoes: VJ Supra SPIKE

mhm. 2ndcontrol, did not check my compass. 30sec.
4th control, didnt understand the map at all while i was running. 1min
7th control, nearly the same as to the 4th. was really strange. 1,30min
a little unsteady to 8th control, missed 15-20sec.
11th control there were som big cliffs, not in the map. fuck it. 20-30sec.
rest was alright, a little unsteady to 13th. result and map later.
3-4min mistakes.
results: http://home.online.no/~hazachar/kvm09/mellom/htmlf...

Running warm up/down (jogg down) 10:00 [1] 1.3 km (7:42 / km) +30m 6:54 / km
shoes: Mizuno Wave Inspire 4

Friday May 22, 2009 #

Running (small pathes) 1:18:32 [1] 13.5 km (5:49 / km) +220m 5:23 / km
ahr:130 max:146 shoes: Mizuno Wave Elixir 3

together with anders and kiril. nice morning

Thursday May 21, 2009 #

Running (morning jogg) 27:24 [1] 4.61 km (5:57 / km) +53m 5:37 / km
ahr:120 max:154 shoes: Mizuno Wave Elixir 3

jogging with vibeke.
did some strides in the end.
and my heart-rate monitor is wrong. jumped up and down the whole time, reckon i have to change the battery

Running warm up/down 19:35 [1] 3.0 km (6:32 / km) +65m 5:53 / km
ahr:132 max:147 shoes: Inov-8 Xtalon

Orienteering (NOM Testløp Sprint) 15:40 [3] **** 3.65 km (4:18 / km) +65m 3:56 / km
ahr:172 max:185 spiked:18/18c shoes: Inov-8 Xtalon

no mistake on the controls, just some little swings here and there on some route-choices. all in all its okay :)
update: route-choice to the second control cost me round about 5sec.
the little swing out from the 4th to the 5th control cost me round about 10sec.
the little swing just ahead of the 10th control costed me 5-10sec. i should just have nailed it down instead of going thew the forest. and the little swing just right before control nr. 13 round about 5sec.
rest was okay, speed felt alright. i reckon could have done 15:00min on a perfect day. not too bad anyway.

http://www.winsoft.no/oppsal/2009/sprint/resultatc...

Von Karten mit GPS

Running (jogg down) 12:20 [1] 1.7 km (7:15 / km) +35m 6:35 / km
ahr:130 max:138 shoes: Inov-8 Xtalon

Wednesday May 20, 2009 #

Running 31:40 [2] 7.52 km (4:13 / km) +71m 4:01 / km
ahr:145 max:163 shoes: Mizuno Wave Elixir 3

Tuesday May 19, 2009 #

Note

ARGH! no taining, woke up, everything fine. went to school to work with the examination. sat down 2hours, suddenly my back hurts, went to see the schools-doctor, even more pain, than from the doctor up to olympiatoppen to the physio...he cracked my back...damn. so i will rest today, better to rest, than not be able to run on thursday.

Monday May 18, 2009 #

Running long (NSK) 1:27:29 [1] 14.6 km (6:00 / km) +312m 5:25 / km
ahr:126 max:155 shoes: Nike Structure

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