Training Log Archive: torbensfunk

Running warm up/down 15:00 [1] 2.4 km (6:15 / km) +30m 5:53 / km
ahr:133 max:153 shoes: Icebug Spirit OLX

Orienteering race (KM Stafett) 52:19 [5] ***** 9.0 km (5:49 / km) +210m 5:12 / km
ahr:170 max:181 spiked:13/17c shoes: Icebug Spirit OLX

first control not the best control, second control mistake, than fifth control mistake, than went fine until 14th and could advance in the group more and more, but missed the 15th with nearly a minute, still just 32sec. down on the leader on the first leg. but not really satisfied with my performance, due to 5th and 15th control.
our team got disq. which is a bit sad.

Aus Karten mit GPS

http://nydalen.idrett.no/ogruppa/nydalten/2011/res...

Running warm up/down 7:00 [1] 1.2 km (5:50 / km)
shoes: Icebug Spirit OLX

Running warm up/down 12:29 [1] 2.0 km (6:15 / km) +15m 6:01 / km
ahr:121 max:141 shoes: Icebug Spirit OLX

Orienteering tempo (KM Lang) 1:22:01 [4] ***** 13.0 km (6:19 / km) +250m 5:45 / km
ahr:166 max:176 spiked:14/18c shoes: Icebug Spirit OLX

no good warm up, was quite unmotivated to run. so first three controls i was just focusing on the orienteering not having the good speed. until 11th control i ran without any mistake. maybe not the best route choices all the time, but still feeling quite alright doing what i was doing. i went in to the back of Sverre at the 7th control. Than to the 12th control i do not know what we were doing .all the way good control and than running to 13th instead of 12th...yeah back to 12th and than carried on but the flow was ruined. last 2.5k i lost 3-4min due to bad navigating. so satisfied until 11th control. have to take this with me
1st control to slow running due to not being there yet
4th control i should have stayed on the path around and on the big forest road afterwards..lost over one minute due to staying in the terrain
12th is speaking for itself
same in the end.
anyway was fun to run

Aus Karten mit GPS

splittimes: http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down (back home) 5:00 [1] 0.8 km (6:15 / km) +10m 5:53 / km
ahr:124 max:133 shoes: Icebug Spirit OLX

Running 1:22:31 [1] 15.0 km (5:30 / km) +210m 5:08 / km
ahr:131 max:147 shoes: Mizuno Wave Elixir 6

cycling (Maridalen) 1:17:20 [1] 38.9 km (30.2 kph) +360m

Running warm up/down 13:50 [1] 2.0 km (6:55 / km) +40m 6:17 / km
shoes: Icebug Spirit OLX

Orienteering (Wang Training) 39:50 [2] ***** 5.0 km (7:58 / km) +130m 7:03 / km
spiked:12/13c shoes: Icebug Spirit OLX

Running warm up/down 16:34 [1] 3.0 km (5:31 / km) +40m 5:11 / km
shoes: Icebug Spirit OLX

Running 20:48 [1] 4.0 km (5:12 / km) +75m 4:45 / km
ahr:145 shoes: Nike Lunarace+

Running race (Sognsvann Rundt Medsols) 10:36 [5] 3.26 km (3:15 / km) +20m 3:09 / km
ahr:172 max:186 shoes: Nike Lunarace+

Running warm up/down 26:54 [1] 5.0 km (5:23 / km) +75m 5:00 / km
ahr:129 shoes: Nike Lunarace+