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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Oct 10, 2010:

activity # timemileskm+m
  Running5 3:48:45 26.76 43.07 463
  cycling2 2:05:43
  Orienteering2 1:16:35 8.57(8:56) 13.8(5:33) 15826 /30c86%
  Strength Training1 40:00
  Total8 7:51:03 35.34 56.87 62126 /30c86%

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MoTuWeThFrSaSu

Sunday Oct 10, 2010 #

10 AM

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Icebug Spirit OLX New

Orienteering race 37:22 [4] **** 6.2 km (6:02 / km) +100m 5:35 / km
spiked:15/18c shoes: Icebug Spirit OLX New

First controls really good flow. Than little mistake to 6th control. And a bit the 11th. Than until 13th it was a good race and i managed to f up 14 and 15 in summary 3min. Annoying.
Had good pace until the mistake at 14. Was round about nr.23.
http://obasen.nu/winsplits/online/sv/default.asp?p...

Saturday Oct 9, 2010 #

9 AM

Running 23:00 [1] 3.3 km (6:58 / km) +26m 6:42 / km
ahr:126 max:141 shoes: Icebug Spirit OLX New

Orienteering race (25manna 2nd leg) 39:13 intensity: (19 @1) + (11 @2) + (13:12 @3) + (25:31 @4) ***** 7.6 km (5:10 / km) +58m 4:58 / km
ahr:167 max:173 spiked:11/12c shoes: Icebug Spirit OLX New

messed up the first control with i reckon 5min. after that i ran good. but shame on me, should not happen!
felt really fresh in my legs and could go a good pace. but that was the problem.
my time was a 37.24min
first control 4min, 128 best time harhar. this ruined it quite for me.
http://www.obasen.nu/winsplits/online/sv/default.a...
Von Karten mit GPS

Running (jogg down) 15:00 [1] 2.5 km (6:00 / km)
shoes: Icebug Spirit OLX New

Friday Oct 8, 2010 #

12 PM

Running 31:12 intensity: (25:53 @1) + (2:26 @2) + (2:42 @3) + (11 @4) 6.29 km (4:57 / km) +84m 4:39 / km
ahr:136 max:168 shoes: Asics DS Trainer 15

Alex sagt, Torben macht. 30min I1 incl. 3x1min speed, 1.30min break
ran with Dag and Sverre, but they did not do the speed ups.

Thursday Oct 7, 2010 #

4 PM

Running 49:25 intensity: (30:11 @1) + (16:02 @2) + (3:12 @3) 10.46 km (4:43 / km) +131m 4:27 / km
ahr:142 max:160

Alex sagt, Torben macht. 45' DL locker, letzten 10' GA2, 5' AL, Athletik

Running (running technique) 10:00 [1]
shoes: Asics DS Trainer 15

Wednesday Oct 6, 2010 #

10 AM

cycling tempo (pre-test) 1:05:51 intensity: (26:13 @1) + (12:52 @2) + (25:58 @3) + (48 @4)
ahr:146 max:165

could keep the 231watt @ ca.95upm 40min, than my upper legs were burning
3 PM

Note

maybe i should start cycling and swimming this winter, and give up orienteering?



another good movie about Norseman you will find here: http://www.nxtri.com/news/team_honey_stinger_video
5 PM

Strength Training 40:00 [1]
shoes: saucony grid tangent

10 PM

Note

http://run.vgtv.no/om10/?do=rider&id=10817

first video i am not really there, second i am.
C • geil. todesbreit. 2

Tuesday Oct 5, 2010 #

5 PM

Running intervals (3x10min/3min break) 1:15:08 intensity: (43:25 @1) + (1:54 @2) + (6:18 @3) + (20:39 @4) + (2:52 @5) 16.02 km (4:41 / km) +222m 4:23 / km
ahr:144 max:176 shoes: Asics DS Trainer 15

Monday Oct 4, 2010 #

10 AM

cycling 59:52 intensity: (43:28 @1) + (11:00 @2) + (2:30 @3) + (1:36 @4) + (1:18 @5)
ahr:136 max:182

Lactate profile test and VO2max test on a bicycle.
i am participating in a master project. so today was the first test to see where i stand, so that the main tests can be done at the right frequency and so on.

V02max on bike today: 73.9 ml/kg/min.
quite happy about that due to my trainings the last couple of weeks and the guy who tested me was quite secure about that i am having a even higher VO2max when i am running.

anyway.

first was a lactate profile test for warming up. good results there as well. he was happy about the test.

than the V02max test. cycled the last minute at 450 watt @ tried to keep 95upm. good really tired the last 30sec. so he had to go down a bit.

on Wednesday is the next test

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