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Training Log Archive: torbensfunk

In the 7 days ending Aug 8, 2010:

activity # timemileskm+m
  Running6 4:05:26 29.5 47.47 605
  Orienteering5 2:26:56 15.02(9:47) 24.17(6:05) 62745 /49c91%
  cycling1 1:05:59 14.17(12.9/h) 22.8(20.7/h) 467
  Total10 7:38:21 58.68 94.44 169945 /49c91%

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MoTuWeThFrSaSu

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship
 
9 AM

Running warm up/down 40:00 [1] 5.0 km (8:00 / km)
shoes: Mizuno Wave Precision 9

Orienteering race (WOC Sprint) 16:59 [4] ***** 3.8 km (4:28 / km) +95m 3:58 / km
shoes: Nike XC Spike

good start. than wrong route choice to 6th control which cost me a lot of time.
annoying and i got stressed of it. so i had problems on the following controls and missed one control in the forest aswell. to many mistakes to make the final.
in the finish everything seems alright, than i am disq. and do not know why, was on every control. but the organizers were so clever to throw away my backup...bad sprint of me
C • bist wieder drin. quali sah... 4

Running warm up/down 7:00 [1]
shoes: Mizuno Wave Precision 9

5 PM

Running (with the boys) 20:46 [1] 4.12 km (5:02 / km) +16m 4:57 / km
ahr:128 max:145 shoes: Mizuno Wave Precision 9

Saturday Aug 7, 2010 #

11 AM

Orienteering 36:28 intensity: (28:19 @1) + (8:09 @2) ***** 4.63 km (7:53 / km) +162m 6:42 / km
ahr:136 max:154 spiked:9/10c shoes: Icebug Spirit OLX

3 PM

Orienteering (Sprint Model) 15:33 intensity: (8:48 @1) + (6:34 @2) + (11 @3) *** 3.22 km (4:50 / km) +3m 4:49 / km
ahr:140 max:156 spiked:9/9c shoes: saucony grid tangent

incl 4 speed ups

Friday Aug 6, 2010 #

12 PM

Orienteering 1:00:40 intensity: (23:07 @1) + (18:19 @2) + (19:14 @3) ***** 9.13 km (6:39 / km) +265m 5:48 / km
ahr:146 max:167 spiked:14/16c shoes: Icebug Spirit OLX

Thursday Aug 5, 2010 #

1 PM

Running intervals (2x6x30sec/1.15mIB/3mSB) 48:36 intensity: (21:37 @1) + (14:03 @2) + (11:06 @3) + (1:50 @4) 10.69 km (4:33 / km) +135m 4:17 / km
ahr:146 max:172 shoes: Mizuno Wave Precision 9

last interval session before WOC
C • LYKKE TIL! 7

Wednesday Aug 4, 2010 #

5 PM

cycling 1:05:59 intensity: (1:05:34 @1) + (25 @2) 22.8 km (20.7 kph) +467m
ahr:125 max:147

Tuesday Aug 3, 2010 #

11 AM

Running warm up/down 14:15 intensity: (9:45 @1) + (3:53 @2) + (37 @3) 2.65 km (5:23 / km) +81m 4:40 / km
ahr:141 max:168 shoes: saucony grid tangent 4 new

Orienteering tempo 17:16 intensity: (25 @1) + (12 @2) + (4:59 @3) + (10:04 @4) + (1:36 @5) *** 3.39 km (5:06 / km) +102m 4:26 / km
ahr:168 max:176 spiked:13/14c shoes: saucony grid tangent 4 new

did not push 100%. feeling was not too good either

Running warm up/down 10:33 intensity: (6:38 @1) + (3:55 @2) 2.08 km (5:04 / km) +27m 4:46 / km
ahr:142 max:153 shoes: saucony grid tangent 4 new

6 PM

Running tempo (incl. 15min tempo run) 48:07 intensity: (26:44 @1) + (6:44 @2) + (8:01 @3) + (6:38 @4) 10.31 km (4:40 / km) +172m 4:19 / km
ahr:144 max:172 shoes: saucony grid tangent 4 new

first warmup with vibeke. than 15min tempo run, first part slightly uphill the whole time. than jogg down met vibeke again

Monday Aug 2, 2010 #

Note

back from lovely Portugal.
Will update my trainings later on.
was a good week of rest with one interval-session.
now 2-3 days hard training and than its WOC TIME!
C • bis dahin 1
6 PM

Running (up to høiås and back) 56:09 intensity: (15:25 @1) + (31:25 @2) + (9:19 @3) 12.63 km (4:27 / km) +174m 4:10 / km
ahr:147 max:163 shoes: saucony grid tangent 4 new

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