Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Mar 25, 2012:

activity	#	time	miles		km		+m
Orienteering	5	3:35:26	20.88	(10:19)	33.6	(6:25)	430	75 /	83c	90%
cycling	2	1:48:38	18.28		29.42		300
Running	2	48:30	4.97	(9:45)	8.0	(6:04)	20
Strength Training	1	30:00
Total	8	6:42:34	44.13		71.02		750	75 /	83c	90%

2:04

0:00

» now

Sunday Mar 25, 2012 #

Note
(rest day)

Hard weekend for an old man like me

Saturday Mar 24, 2012 #

1 PM

Running warm up/down 22:00 [1] 4.0 km (5:30 / km) +20m 5:22 / km
shoes: Inov-8 Xtalon

Orienteering race (Danish Spring Chase) 39:45 [4] *** 8.2 km (4:51 / km) +100m 4:34 / km
spiked:29/31c shoes: Inov-8 Xtalon

Was well with the leading group first couple of controls, but first longer one insane pace. than dropped a bit due to taking too much time checking control codes, nice group with Petter Bjørgul and Thomas Jensen. Than decided to take a stupid long route choice, we i even did not take and lost the contact. running on my own leading a pack in the end, ending up getting beaten of some of them due to lack of speed training.
http://www.danishspring.dk/wp-content/uploads/down...

i have a alright constant pace right now, but the topp speed from last year is lacking. i can not do these tempo changes anymore. just like an old fat guy running...

pojkstrekkan at 10mila. bring it on

Running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Inov-8 Xtalon

7 PM

Running warm up/down 15:00 [1] 2.3 km (6:31 / km)
shoes: Inov-8 Xtalon

Orienteering tempo (spring cup night relay) 30:10 [4] ***** 5.0 km (6:02 / km) +90m 5:32 / km
spiked:12/15c shoes: Inov-8 Xtalon

was running for Hemings second team first leg. Wanted to run slow. Could not do, but anyway the pace was not fast. There was fog in the forest so it was big Chaos everywhere. 5th control was like a big party which normally just happens at women relays. but ...hey hey the norwegian junior women punched the control ahead of me, i should resign. anyway, rest was like NO I DO NOT WANT TO RUN FAST, but i had a little bit too...so ended up surprisingly just 53sec down on the lead.

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov-8 Xtalon

Friday Mar 23, 2012 #

9 AM

Orienteering (Heming camp) 43:42 [1] *** 6.8 km (6:26 / km) +60m 6:09 / km
spiked:9/9c shoes: Inov-8 Xtalon

nice danish terrain. ran behind Harald but still orienteering on my own.

C • Danisch? 2

2 PM

Orienteering (Heming camp) 46:19 [1] *** 7.6 km (6:06 / km) +80m 5:47 / km
shoes: Inov-8 Xtalon

shadowing Ulrik. he ran alright.

Thursday Mar 22, 2012 #

Note
(rest day)

still tired and going to Danmark this afternoon. Call it a rest day

Routegadget of DBK Nacht
http://www.orientierungslauf.de/routegadget/index2...

Wednesday Mar 21, 2012 #

9 AM

cycling (outdoors) 1:08:38 [1] 29.42 km (25.7 kph) +300m

6 PM

Orienteering 55:30 [1] ***** 6.0 km (9:15 / km) +100m 8:32 / km
spiked:25/28c shoes: Icebug Spirit OLX

Bygdøy - Lillomarka made training. Nice one! technically some parts easy some parts quite challenging. 50% with headlamp

Tuesday Mar 20, 2012 #

5 PM

Strength Training 30:00 [1]

Monday Mar 19, 2012 #

6 PM

cycling 40:00 [1]

« Earlier | Later »