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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Sep 5, 2010:

activity # timemileskm+m
  Running6 4:00:35 31.21(7:43) 50.22(4:47) 755
  Orienteering3 1:51:28 10.38(10:44) 16.71(6:40) 27847 /58c81%
  cycling1 1:09:52 16.1(13.8/h) 25.91(22.3/h) 506
  Total8 7:01:55 57.69(7:19) 92.84(4:33) 153947 /58c81%

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MoTuWeThFrSaSu

Sunday Sep 5, 2010 #

Note

What should i train tomorrow?
Running easy 45min
Running Tempo
Running Long
Cycling
Strength with a bit of running before
  
pollcode.com free polls



it looks like being a tight battle between running long, tempo or training strength with a bit of running before :)
C • moro!! 1
4 PM

cycling 1:09:52 intensity: (47:40 @1) + (21:44 @2) + (28 @3) 25.91 km (22.3 kph) +506m
ahr:137 max:157

easy cycling in the sunny beautiful Nordmarka

Saturday Sep 4, 2010 #

1 PM

Running warm up/down 25:00 [1] 3.8 km (6:35 / km) +60m 6:06 / km
shoes: Icebug Spirit OLX

started my garmin, low battery ...damn. so took my polar without heartrate monitor...

Orienteering race (KM Mellom) 34:56 [4] ***** 5.5 km (6:21 / km) +80m 5:55 / km
spiked:15/18c shoes: Icebug Spirit OLX

NOW THIS...was a fucking awesome course! that guy who made the course, knew his business!!! amazing course, nice terrain, stony ground. must have been one of the best courses i have run in a long time! challenging short legs, and log legs. no time for resting your head. nice!
BUT made a ~2min mistake to the first control and a ~15sec. mistake to the 2nd control. after that i got more and more in to the orienteering again. some small hesitation here and there, but without the first two controls i am really pleased with my race.

reckon ~2.30min faster would have been niente problemo
map: http://twitpic.com/2l6mg4

Running warm up/down 11:00 [1] 1.6 km (6:52 / km) +15m 6:34 / km
shoes: Asics DS Trainer 15

Friday Sep 3, 2010 #

7 PM

Running (evening run) 45:29 intensity: (4:54 @1) + (36:33 @2) + (4:02 @3) 10.36 km (4:23 / km) +130m 4:08 / km
ahr:150 max:157 shoes: Asics DS Trainer 15

Thursday Sep 2, 2010 #

8 AM

Running 28:03 [1] 5.9 km (4:45 / km) +66m 4:30 / km
ahr:132 max:141 shoes: saucony grid tangent 4 new

morning jogg with Eirik
6 PM

Running 1:05:59 intensity: (7:39 @1) + (25:15 @2) + (30:29 @3) + (2:36 @4) 15.35 km (4:18 / km) +271m 3:57 / km
ahr:154 max:169 shoes: Asics DS Trainer 15

1. toilet
2. arguing with a guy about his dog ..dickhead

Wednesday Sep 1, 2010 #

8 AM

Orienteering 53:07 intensity: (36:37 @1) + (14:40 @2) + (1:50 @3) ***** 6.91 km (7:41 / km) +108m 7:08 / km
ahr:140 max:159 spiked:20/23c shoes: Icebug Spirit OLX

nice morning session with Wang.
Did not do the last controls and the last corridor. was enough with the first part. KM Sprint this evening.
Map: http://twitpic.com/2k6m7t
5 PM

Running warm up/down 21:59 intensity: (20:20 @1) + (1:32 @2) + (7 @3) 3.73 km (5:53 / km) +89m 5:16 / km
ahr:131 max:156 shoes: Inov-8 Xtalon

Orienteering tempo 23:25 intensity: (14 @2) + (6:59 @3) + (15:11 @4) + (1:01 @5) ***** 4.3 km (5:27 / km) +90m 4:56 / km
ahr:163 max:177 spiked:12/17c shoes: Inov-8 Xtalon

why? why do a sprint have to be in a forest? like a middle distance? like 19min winning time. like bad map where you can not decide which path is the big one and which one the small one?
why cant people make a propper sprint-map and draw a propper course on it?

typical old norwegian course making of a 50 year old family father who has no idea about sprint-orienteering

map: http://twitpic.com/2ki2tn ... first control, did not see the cliff ~1min, ~10sec to 2nd control. ~10sec 4th control (was passing by the control, but did not see it in the green), ~50sec to 7h control (did not read the control description), ~30sec to 8th control (did not check the compass in the green and thought i was already in the valley more to the left), ~30sec to 10th control (just running headless), ~10sec 14th control (did not get it at all standing still), rest was fine but no motivation left in running fast.

makes: ~3.30min mistake! :) yeah

C • harhar. einfach nur harhar.... 13

Running warm up/down 5:36 [1] 0.99 km (5:39 / km) +10m 5:22 / km
ahr:127 max:140 shoes: Inov-8 Xtalon

Tuesday Aug 31, 2010 #

6 PM

Running 37:29 intensity: (21:36 @1) + (13:27 @2) + (2:26 @3) 8.48 km (4:25 / km) +114m 4:09 / km
ahr:142 max:158 shoes: Mizuno Wave Precision 9

1x pissen
1x kacken
yeah

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