Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Jun 26, 2011:

activity	#	time	miles		km		+m
cycling	4	3:23:23	55.89	(16.5/h)	89.95	(26.5/h)	1122
Running	5	2:41:22	18.8	(8:35)	30.26	(5:20)	362
Orienteering	3	2:06:04	13.05	(9:40)	21.01	(6:00)	476	36 /	45c	80%
Total	9	8:10:49	87.75	(5:36)	141.22	(3:29)	1961	36 /	45c	80%

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Sunday Jun 26, 2011 #

9 AM

cycling (to o-festivalen) 32:00 [1] 13.0 km (24.4 kph) +180m

11 AM

Running 20:00 [1] 3.2 km (6:15 / km) +20m 6:04 / km
shoes: Icebug Spirit OLX

and a lot of waiting...

Orienteering race (o-festivalen relay) 40:43 ***** 6.69 km (6:05 / km) +150m 5:28 / km
ahr:158 max:175 spiked:12/16c shoes: Icebug Spirit OLX

mhm. our first leg runner had a really bad day at work sending me out 18min behind the lead...i was angry, but it was strange, i wanted to run fast but got to passive at some uphills...did one bigger mistake round about 1.30 min in the middle of the first loop. and some small hesitations. was hard to keep my self going knowing i am so far behind running. pushed really hard at the arena passing and the control afterwards, and missed a bit of my control on the next three controls, which costed me round about 3min. strange feeling strange run. rest of the team did good and we finished 16th...really strange feeling today. i wanted to run well in a good group, but when you start that far behind there is little to do and you will loose running alone and so on. anyway the weekend was nice

Saturday Jun 25, 2011 #

11 AM

Running (warm up) 15:00 [1] 2.3 km (6:31 / km) +50m 5:53 / km
shoes: Icebug Spirit OLX

Orienteering race (O-festivalen H21) 1:09:05 ***** 11.05 km (6:15 / km) +255m 5:36 / km
ahr:159 max:176 spiked:10/14c shoes: Icebug Spirit OLX

some days ago decided to change from H21E2 to H21...shorter course, more power tomorrow. wanted to go not too fast, to safe energy. was alright in the beginning. good orienteering and okay pace, than suddenly i started to accelerate more and more, and in the end i was nearly hitting race pace...good feeling in the orienteering. good race except of the long route choice. did shit there not going straight being a pussy going on pathes, loosing nearly 1.30min...
http://timing.spjelkavik.net/2011/2011.06.25/Norsk...

map later

4 PM

cycling 57:04 [1] 22.5 km (23.7 kph) +300m
ahr:127

easy one with vibeke at maridalen, was my "jogg down" from the competition today.

race from yesterday and today i will put in as soon as i have found my recharge station for my garmin...

Friday Jun 24, 2011 #

6 PM

Running 15:37 2.96 km (5:17 / km) +23m 5:05 / km
ahr:133 max:150

warm up before sprint

Orienteering race (Sprint O-festivalen) 16:16 ***** 3.27 km (4:58 / km) +71m 4:29 / km
ahr:172 max:184 spiked:14/15c

forest sprint.
was quite excited how my orienteering will go and my shape will be. on the asphalt long leg i did a bad route choice loosing round about 15sec. rest in the forest i did a good job.

finished 6th. map later
results: http://eventor.orientering.no/Events/ResultList?ev...

happy about that result.

Running (jogg down) 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km
ahr:132

with bjørn ekeberg.

Thursday Jun 23, 2011 #

6 PM

Running 41:14 8.04 km (5:08 / km) +94m 4:51 / km
ahr:131 max:163

wanted to see how my heart rate is today and my legs. so decided to go out really easy together with miy flatmate Martin. he could decide the pace. when we split up after some 28min or something i had a progressive run. it felt better today and legs aswell.

Wednesday Jun 22, 2011 #

5 PM

cycling 1:14:40 34.87 km (28.0 kph) +393m
ahr:124 max:165

two loops. first loop with vibeke, so quite easy. than the second i forgot to start my watch for the first ten minutes...boooring. was nice, but windy

Tuesday Jun 21, 2011 #

3 PM

Running 54:31 11.26 km (4:50 / km) +166m 4:31 / km
ahr:149 max:162

bad feeling and way too high heart rate. no idea why.

Monday Jun 20, 2011 #

6 PM

cycling 39:39 19.58 km (29.6 kph) +249m
ahr:140 max:162

easy cycling around Halden to loosen up the legs after some days without training with partying at at birthday party and wedding and travelling loads of hours in the car. 12hours from germany to halden and some hours on sunday aswell...

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