Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 7 days ending Feb 25, 2009:

activity	#	time	miles		km		+m
Orienteering	5	6:52:34	48.86	(8:27)	78.63	(5:15)	1030	193 /	172c	112%
Running	5	2:46:15	15.01	(11:05)	24.15	(6:53)	214
Skiing XC	1	55:27	8.08	(8.7/h)	13.0	(14.1/h)	310
Strength Training	1	40:00
Alternativ	2	35:00
Total	7	11:49:16	71.94		115.78		1554	193 /	172c	112%

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Wednesday Feb 25, 2009 #

Orienteering (routechoice) 1:20:07 [1] **** 13.6 km (5:53 / km) +198m 5:29 / km
ahr:137 max:160 spiked:23/20c shoes: Adidas Adizero XT

mhm...routechoice orienteering. sandy pathes, 20degrees...tired after a while so did not do the whole course. the result: go on the line as much as possible harhar!
anyway nice training, except of twisting my ancle at the last km...damn it.
anyway nice
lovely day

Alternativ (beach soccer) 15:00 [1]

barefoot beach soccer, in the background some meters away the ocean/sea...awesome. sunny...but erlend and me lost 3:4 against ludde and jerry..damn it. fun anyway. but got tired of it :D

Running warm up/down 12:11 [1] 1.7 km (7:10 / km) +10m 6:58 / km
ahr:114 max:132 shoes: Inov-8 Xtalon

Orienteering tempo (short distance) 26:51 [4] ***** 5.72 km (4:42 / km) +64m 4:27 / km
ahr:162 max:173 spiked:20/17c shoes: Inov-8 Xtalon

had a short distance. first the ladies. 2min after the old geezers, 2min after jerry, ludde and me...damn it. second control big mistake cause i did not see the marking. the markings were bad, reckon would have gone better with controls. we said disq if you are not touching the flag, so i was looking for the flag, and than decided i must be wrong, lost up to 1.30min i reckon. anyway. after that some good ones. than one stupid mistake where i had to tighten my shoes. than the rest okay. won it. anyway nice session but quite hard at the end of a long day in the sun.

Running (jogg down) 10:00 [1] 1.4 km (7:09 / km)
ahr:116 max:130 shoes: Inov-8 Xtalon

Tuesday Feb 24, 2009 #

Orienteering 55:33 [1] **** 9.5 km (5:51 / km) +70m 5:38 / km
ahr:134 max:154 spiked:31/27c shoes: Adidas Adizero XT

morning training. nice one. awesome terrain. had some small mistake here and there but all in all really nice.

Orienteering (without compass) 1:15:42 [2] ***** 13.81 km (5:29 / km) +55m 5:22 / km
ahr:138 max:153 spiked:37/33c shoes: Adidas Adizero XT

i had the idea to run without compass. so we ran without compass. quite hard, because you had to have focus the whole course. i hope to upload the map later on with my track. had one main mistake with round about 2-3minutes i reckon. than some small ones due to loss of focus on the map, than the last loop i kept up again and it went well.
really good training!!!

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.

M21E - Splits

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

C • Ergebnis sieht doch super a... 7

M21E WRE - Splits

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...

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

M21E - Splits

Friday Feb 20, 2009 #

Event: Portugal 'O' Meeting 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

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