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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Orienteering6 4:17:37 23.16(11:07) 37.27(6:55) 744121 /138c87%
  cycling3 3:45:45 23.79 38.28 457
  Running3 1:22:00 9.14(8:58) 14.71(5:34) 207
  Total9 9:25:22 56.09 90.26 1408121 /138c87%
  [1-5]9 9:24:53

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

12 PM

cycling long 2:15:45 [1] 38.28 km (16.9 kph) +457m

with Vibeke and her parents. nice and easy a lovely day outside

Saturday Apr 16, 2011 #

2 PM

Running warm up/down 20:07 intensity: (19:11 @1) + (56 @2) 3.88 km (5:11 / km) +25m 5:02 / km
ahr:131 max:152 shoes: Inov-8 Xtalon

Orienteering race (Craft Cup Sprint) 17:39 intensity: (29 @0) + (1:20 @1) + (14 @2) + (1:33 @3) + (13:10 @4) + (53 @5) ***** 3.71 km (4:46 / km) +132m 4:03 / km
ahr:165 max:176 spiked:17/21c shoes: Inov-8 Xtalon

Puh. First controls went alright, except of my route choice to the 3rd control (lost 15sec there). Actually quite alright until spectators control. 18th position there 56sec behind Lundanes (who did not run yesterday and had fresher legs and better night than the rest, he won quite clearly), but just 20 seconds down to topp 10. Than i got really tired, messed up straight the next control and the long route choice back, since i had not made a plan for running it. ending up running on a slippery cliff next to ambargoed area, sliding a bit down, and people were like "HUUUUU" ...than continued on the cliff not getting disqualified. lost round about 30sec on my route choice.
rest was alright technically, but body was not there at all.
without the last long route choice i could have end up in the topp 15...BUT there is no could and maybe in sports. i made the mistake and thats how it is. a bit annoyed about it, but since i was anyway tired in my body not so big deal. it was technically difficult race due to the difficult terrain. pisses me off studying the split times, i was actually nr. 14 at 16th control and than i messed it up big time!
http://www.odagfinn.net/resultater/o2011/cc1604/sp...
results: http://www.odagfinn.net/resultater/o2011/cc1604/H2...
gps, but my track is offbeat ;) http://www.tulospalvelu.fi/gps/20110416ccsprintH/

Running warm up/down 10:00 [1] 1.4 km (7:09 / km) +42m 6:13 / km
ahr:115 shoes: Asics DS Trainer 15

Friday Apr 15, 2011 #

Note

tonight there is one of the most difficult night races in Norway. Really tough terrain. 6.63km winning time supposed to 55min.
the fun part! i am running with gps and you will be able to follow me. i am starting at 23.15.
follow me here: http://www.liveresultater.no/livesider/livesenter....
C • Harte Abstände :D Guter Lau... 4
10 PM

Running warm up/down 20:13 intensity: (19:30 @1) + (43 @2) 3.58 km (5:38 / km) +84m 5:03 / km
ahr:132 max:153 shoes: Icebug Spirit OLX

Orienteering (Craft Cup Night) 1:04:22 intensity: (1:02 @1) + (53 @2) + (39:28 @3) + (22:30 @4) + (29 @5) ***** 9.29 km (6:56 / km) +163m 6:22 / km
ahr:164 max:179 spiked:16/28c shoes: Icebug Spirit OLX

no point in giving a long description about my ca. 8min mistakes. its more fun to even watch the GPS of my run: http://www.tulospalvelu.fi/gps/20110415ccnattH/

anyway: some short words. it was really fun. it was one of the most funny races i have ever done. i made a quite poor o-technical performance here and there, but was not the only who made mistakes. the terrain was extremely difficult for night orienteering. a real banger. i loved it. even i made mistakes i found quick out were i was going wrong, except of the 14th control. i was having loads of fun out in the forest. my physical shape was awesome again, i could push hard when i wanted, even it was needless in this kind of terrain :D
anyway, it is for sure one of my highlights in 2011, even the season is really young!

update: splittimes are there...really funny to see from best time between controls to 76th worst time, everything is there :D
http://www.odagfinn.net/resultater/o2011/cc1504/sp...

Thursday Apr 14, 2011 #

5 PM

Orienteering 40:40 [1] *** 5.0 km (8:08 / km) +94m 7:26 / km
ahr:122 max:145 spiked:27/27c shoes: Icebug Spirit OLX

putting out controls for the youth 10mila training in Oslo.
round about 70 kids met up and ran the course i made.
nice one.

too make it a bit more difficult i used a black & white map

Wednesday Apr 13, 2011 #

8 AM

Orienteering (Wang Training) 1:01:19 [1] ***** 7.5 km (8:11 / km) +120m 7:34 / km
ahr:136 max:156 shoes: Icebug Spirit OLX

fell on my hip half way in the session, really painful, tried to stretch bit and so on...but had to finish jogging threw the terrain really slow back to the car

was a nice session so until i fell and went back home... even i was really tired this morning
Von Karten
C • kart 9
6 PM

cycling 30:00 [1]

after my fall that morning the hip is okay, but now it is streaming pain threw whole leg and my right leg is totally cramped

Tuesday Apr 12, 2011 #

5 PM

Running warm up/down 20:56 [1] 3.95 km (5:18 / km) +31m 5:06 / km
ahr:128 max:145 shoes: Inov-8 Xtalon

Orienteering race (Oslo City Cup 2) 13:29 intensity: (12 @1) + (11 @2) + (16 @3) + (10:21 @4) + (2:29 @5) **** 3.28 km (4:07 / km) +55m 3:48 / km
ahr:171 max:178 spiked:21/21c shoes: Inov-8 Xtalon

http://nydalen.idrett.no/occ2011/res/2/splhtm/H17....

Good race. felt already while warming up that i had a good day even 3degrees and rain outside.
started with a good pace off since i knew that Sverre was starting 15sec behind me. Found a good route choice to the first control. next controls without problems always choosing the easiest route choice. My only mistake was to control nr.8 not running over the hill running stupidly down the stairs...cost me round about 5 to 10seconds. rest went well, but was not able to go full speed in the forest because it was really slippery and we were not allowed to run in spikes. anyway happy about my performance.
Von Karten mit GPS
C • gute pace. resultate ? 4

Running (between the sprints) 5:44 [1] 1.0 km (5:44 / km) +15m 5:20 / km
ahr:121 max:149 shoes: Inov-8 Xtalon

Orienteering (reran a part of the race) 12:00 [3] **** 2.5 km (4:48 / km) +30m 4:32 / km
ahr:160 max:168 spiked:16/16c shoes: Inov-8 Xtalon

Running 5:00 [1] 0.9 km (5:33 / km) +10m 5:16 / km
shoes: Inov-8 Xtalon

Monday Apr 11, 2011 #

8 AM

cycling (recovery) 1:00:00 [1]

4 PM

Orienteering 48:08 [1] ** 6.0 km (8:01 / km) +150m 7:08 / km
ahr:122 max:149 spiked:24/25c shoes: Inov-8 Xtalon

C • Ganzschön viele Stunden! 2

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