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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Feb 23, 2009:

activity # timemileskm+m
  Running5 5:37:54 35.82(9:26) 57.65(5:52) 1151
  Orienteering3 2:54:21 22.37(7:48) 36.0(4:51) 64382 /75c109%
  Skiing XC2 2:00:27 15.84(7.9/h) 25.5(12.7/h) 620
  Strength Training1 40:00
  Alternativ1 20:00
  Total7 11:32:42 74.04 119.15 241482 /75c109%

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Monday Feb 23, 2009 #

Running (warm up) 18:12 [1] 2.9 km (6:17 / km) +22m 6:03 / km
ahr:118 max:140 shoes: Inov-8 Xtalon

Orienteering race (POM Stage 3) 36:21 [4] **** 8.2 km (4:26 / km) +81m 4:13 / km
ahr:165 max:177 spiked:29/20c shoes: Inov-8 Xtalon

really bad race. pace too high for my orienteering. reckon i was tired aswell after the long distance. had didnt want to read the map...highlight: getting cheered up by marc and sandra ;)
results:
http://www.cpoc.pt/ev/pom2009/pom2009_3.htm

Running warm up/down (jogg down) 11:09 [1] 1.1 km (10:08 / km) +11m 9:39 / km
ahr:124 max:137 shoes: Inov-8 Xtalon

Running (beachy run) 22:55 [1] 3.5 km (6:33 / km) +20m 6:22 / km
ahr:112 max:128 shoes: Mizuno Wave Elixir 3

really easy run at the beach in the night. couldnt see a lot but a little bit colder here at the cost. went to the cost right after the race yesterday. looking forward to train here.

Sunday Feb 22, 2009 #

Running warm up/down (50% on warm up map) 19:20 [1] 3.0 km (6:27 / km) +58m 5:53 / km
ahr:122 max:137 shoes: Inov-8 Xtalon

Orienteering race (POM Stage 2) 1:38:23 [4] ***** 19.8 km (4:58 / km) +372m 4:33 / km
ahr:165 max:175 spiked:28/32c shoes: Inov-8 Xtalon

did mistake to first control and some small mistakes here and there. but were quite alright race. merz killed everybody else...1h23min...lauenstein 1h28min as second. 5th had 1h32min...bad result-service, dont know which place i made...
Results: http://www.cpoc.pt/eventos.php?ev=pom2009_en&op=re...
Von portugal

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
ahr:132 shoes: Inov-8 Xtalon

Saturday Feb 21, 2009 #

Running warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: Adidas Adizero XT

garmin with low battery...damn it

Orienteering tempo (POM stage 1) 39:37 [3] **** 8.0 km (4:57 / km) +190m 4:26 / km
spiked:25/23c shoes: Adidas Adizero XT

damn it. had the wrong control description and recognized it too late in the first butterfly, lost a minute because of that. rest with details map and so on later.
dont even know if result is right, there was no real result list

btw: sunny day, felt like 20 degrees
update: 22.02.2009...still no results or anything, here my map with my route..quality not the best, will try to do better today. u can see at the fifth control i had the problem with my control description
results: http://www.cpoc.pt/eventos.php?ev=pom2009_en&op=re...
Photobucket

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Adidas Adizero XT

Alternativ (Tennis) 20:00 [1]

i am quite shit in tennis, ..but my serves are good!

Running (loosening legs) 18:28 [1] 2.55 km (7:15 / km) +93m 6:07 / km
ahr:115 max:139 shoes: Mizuno Wave Elixir 3

up to the castle and back

Friday Feb 20, 2009 #

Skiing XC tempo 55:27 [3] 13.0 km (14.1 kph) +310m
ahr:147 max:163

same one as with vibeke and johannes,
now going to portugal

Thursday Feb 19, 2009 #

Running warm up/down (warm up) 10:00 [1] 1.3 km (7:42 / km)
ahr:116 max:128 shoes: Nike Structure

Strength Training (NSK Training) 40:00 [2]
ahr:121 max:149 shoes: Saucony Type A

Note
(rest day)

travelling to portugal tomorrow

Wednesday Feb 18, 2009 #

Skiing XC 1:05:00 [1] 12.5 km (11.5 kph) +310m
ahr:125 max:162 (rest day)

skiing with vibeke and johannes. was like small intervals in the uphills for me :D

Tuesday Feb 17, 2009 #

Running long (roads) 1:52:20 [1] 21.9 km (5:08 / km) +540m 4:34 / km
ahr:140 max:166 shoes: Mizuno Wave Elixir 3

same as last week thursday. together with anders again. conditions were worse. no good grip in the uphills, could feel the pace was not the same as last week...but nice run.

Running warm up/down 23:34 [1] 3.9 km (6:03 / km) +70m 5:33 / km
ahr:119 max:145 shoes: Inov-8 Xtalon

Running hills (5 times nilsrudkleiva) 39:54 [4] 7.65 km (5:13 / km) +277m 4:25 / km
ahr:146 max:176 shoes: Inov-8 Xtalon

NSK training
1. 4:39min, 153acg, 166max
break 3:50min
2. 4:39min, 159avg, 170max
break 4:17min
3. 4:35min, 161avg, 172max
break 4:18min
4. 4:35min, 163avg, 172max
break 4:27min
5. 4:31min, 165avg, 176max

Running warm up/down (cool down) 18:02 [1] 3.15 km (5:43 / km) +60m 5:14 / km
ahr:128 max:144 shoes: Inov-8 Xtalon

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