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Training Log Archive: torbensfunk

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Running21 15:41:25 101.4 163.19 1950
  Skiing XC14 14:22:18 77.33 124.46 3185
  Orienteering11 10:10:36 68.18(8:57) 109.73(5:34) 772238 /293c81%
  Strength Training8 5:24:00
  cycling8 4:50:00
  Crosstrainer1 10:00
  Total45 50:38:19 246.92 397.38 5907238 /293c81%
averages - sleep:7.8 weight:66.2kg

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Feb 28, 2010 #

10 AM

Skiing XC long 2:45:38 intensity: (1:35:54 @1) + (1:07:22 @2) + (2:22 @3) 32.9 km (11.9 kph) +725m
ahr:138 max:163 slept:8.0 weight:66.4kg

easy tour with marit and mattias. had quite bad glide on my skis. so good training for my arms in the flat and downhill parts :D
hjem --> ankerveien --> hammeren --> skjærsjødammen --> rottungen --> fortjern --> kikut --> kikut --> finnerud --> studenterhytta --> tryvannstua --> måneskinnsløypa --> hjem
var en veldig fin tur :)

Saturday Feb 27, 2010 #

10 AM

Strength Training 40:00 [3]
shoes: Brooks Ghost

Friday Feb 26, 2010 #

Note
slept:8.0 weight:66.7kg (rest day)

no motivation.
school stuff
work
and not too good feeling in my throat and body...

Thursday Feb 25, 2010 #

10 AM

Running warm up/down 31:04 intensity: (29:30 @1) + (1:34 @2) 6.17 km (5:02 / km) +18m 4:58 / km
ahr:129 max:144 shoes: Mizuno Wave Precision 9

Running tempo 40:04 intensity: (39 @1) + (6:05 @2) + (33:20 @3) 10.17 km (3:56 / km) +18m 3:54 / km
ahr:158 max:164 shoes: Mizuno Wave Precision 9

indoor track at bislett together with anders
wanted to do 10km in 40min.
one loop 545m, wanted to do it in 2.10min.
so we went a bit faster, but felt good.
looptimes:
2.05 2.08 2.08 2.08 2.07
2.13 2.10 2.09 2.08 2.07
2.10 2.09 2.07 2.07 1.21 (so round about 70% of a loop)
2.10 2.08 2.09 2.07
18 loops = 9810m
and 1.21 round about 360m
C • indoor track mit höhenmeter... 2

Running warm up/down (incl. 4 strides) 18:33 intensity: (14:48 @1) + (3:02 @2) + (43 @3) 3.4 km (5:27 / km)
ahr:134 max:160 shoes: Mizuno Wave Precision 9

6 PM

cycling warm up/down 30:00 [1]
ahr:108 max:115 shoes: Brooks Ghost

Strength Training (NSK) 40:00 [1]
ahr:106 max:137 shoes: Brooks Ghost

Wednesday Feb 24, 2010 #

8 AM

Running 34:45 intensity: (30:35 @1) + (4:10 @2) 7.05 km (4:56 / km) +95m 4:37 / km
ahr:133 max:147 slept:7.5 weight:66.9kg shoes: Adidas Adizero XT

freezing cold morning, happy about aitrim mask.
anyway was really nice, happy when i met it to the other side of the lake where the sun was shining :)
5 PM

cycling 1:00:00 [1]
ahr:124 max:149

Tuesday Feb 23, 2010 #

Note
slept:9.0

not feeling up for intervals this morning due to slightly bad feeling in my body.
so focus on my examinations.

but: http://www.attackpoint.org/discussionthread.jsp/me...
6 PM

Running warm up/down 10:00 [1] 1.9 km (5:16 / km)
ahr:129 max:134 shoes: Mizuno Wave Precision 9

Strength Training (focus legs) 1:00:00 [1]
ahr:112 max:145 shoes: Mizuno Wave Precision 9

Monday Feb 22, 2010 #

6 PM

Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
ahr:142 max:157 shoes: Mizuno Wave Precision 9

Strength Training (ankle stuff) 5:00 [1]
shoes: Mizuno Wave Precision 9

cycling warm up/down 30:00 [1]
ahr:114 max:125 shoes: Mizuno Wave Precision 9

with mariann and ida

Strength Training 30:00 [1]
ahr:108 max:136 shoes: Mizuno Wave Precision 9

mage
rygg
planke osv

Sunday Feb 21, 2010 #

10 AM

Running long (voksenkollen) 1:56:16 intensity: (50:10 @1) + (1:01:04 @2) + (5:02 @3) 21.7 km (5:21 / km) +527m 4:47 / km
ahr:140 max:164 slept:7.0 weight:65.5kg shoes: Mizuno Wave Precision 9

got quite tired in the end
4 PM

cycling (recovery) 1:00:00 [1]


Stage 2 WRE Middle - Splits

Saturday Feb 20, 2010 #

3 PM

Crosstrainer warm up/down 10:00 [1]
ahr:130 max:143 weight:66.6kg shoes: Mizuno Wave Precision 9

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:145 max:151 shoes: Mizuno Wave Precision 9

Strength Training 45:00 [1]
ahr:122 max:152 shoes: Mizuno Wave Precision 9

cycling warm up/down 20:00 [1]
ahr:112 max:118 shoes: Mizuno Wave Precision 9


Stage 1 Long - Splits

Friday Feb 19, 2010 #

5 AM

Note
(rest day)

woke up at 5.15. went to lisboa.
plane to brussel. from brussel to oslo. oslo -10 and loads of snow.
tired.
C • Oslo, Norway Light Snow -... 3
6 PM

cycling (recovery) 30:00 [1]

wanted to go 90min spinning, but there is some shitty aerobic-shit going on this weekend, so they moved the bikes somewhere.
so without shoes just in socks on the shitty bike...

Strength Training (coordination ankles) 15:00 [1]

Thursday Feb 18, 2010 #

10 AM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Mizuno Wave Precision 9

Orienteering tempo (1st massstart) 23:41 intensity: (38 @2) + (6:44 @3) + (16:19 @4) *** 5.34 km (4:26 / km) +15m 4:22 / km
ahr:162 max:174 spiked:8/9c shoes: Inov-8 Xtalon 212 New

had problems to keep up the speed and reading the map, so last one at first control. than went better and better
Von Karten mit GPS
C • 4.26 min/km beim OL. das is... 9

Running (between the two massstart) 7:30 [1] 1.0 km (7:30 / km)
ahr:128 shoes: Inov-8 Xtalon 212 New

Orienteering tempo (2nd massstart) 23:53 intensity: (1:03 @2) + (12:58 @3) + (9:52 @4) *** 4.88 km (4:54 / km) +60m 4:37 / km
ahr:163 max:171 spiked:7/9c shoes: Inov-8 Xtalon 212 New

bad mistake and had really problem to keep up pace. when i missed the pack due to my mistake at 5th control it went much better alone!
Von Karten mit GPS

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: Inov-8 Xtalon 212 New

TIRED. last o-session for the training-camp. i am really tired now. have a lot of blisters and feel really tired in my body. maybe some strength this afternoon. but nothing more! traveling home tomorrow

Wednesday Feb 17, 2010 #

10 AM

Running warm up/down 10:54 [1] 1.81 km (6:01 / km)
ahr:110 max:150 shoes: Inov-8 Xtalon 212 New

Orienteering long 1:20:54 intensity: (4:00 @1) + (53:54 @2) + (14:06 @3) + (8:54 @4) ***** 12.8 km (6:19 / km) +90m 6:06 / km
ahr:135 max:172 spiked:20/25c shoes: Inov-8 Xtalon 212 New

with team france again.
first corridor.
than diamand full speed
than normal-o
than butterfly full speed
than some normal and afterwards corridor home
long session and got wet
reduced map

map1:
Von Karten mit GPS


map2:
Von Karten mit GPS
C • in your pants ? 2
4 PM

Orienteering long 1:12:45 [2] *** 12.4 km (5:52 / km) +90m 5:40 / km
ahr:141 max:157 spiked:50/55c shoes: Inov-8Xtalon 212 2009

first normal o-course with butterflies, than town sprint.
was quite tired
Von Karten mit GPS

Von Karten mit GPS

Orienteering warm up/down (warm up to the start) 4:01 [1] 0.59 km (6:48 / km) +10m 6:16 / km
ahr:124 max:139 shoes: Inov-8Xtalon 212 2009

Tuesday Feb 16, 2010 #

9 AM

Running warm up/down 16:59 [1] 3.06 km (5:33 / km) +13m 5:26 / km
ahr:120 max:139 shoes: Inov-8 Xtalon 212 New

Orienteering race (POM Stage 4) 40:56 intensity: (35 @1) + (1:59 @2) + (19:53 @3) + (18:12 @4) + (17 @5) ***** 8.77 km (4:40 / km) +12m 4:38 / km
ahr:165 max:179 spiked:24/29c shoes: Inov-8 Xtalon 212 New

40.56min.
1min mistake already in addition at the first two controls. had some hesitations the whole way, but the end was quite okay. anyway, i need much more technically training to get the routine back. at least i am able to push my body again, and i think the legs are getting faster, even so they are quite f`d right now. unbelievable how i could miss the first two controls so bad.
Von Karten mit GPS

Running (jogg down) 19:12 [1] 3.23 km (5:57 / km) +11m 5:51 / km
ahr:123 max:139 shoes: Inov-8 Xtalon 212 New

6 PM

Orienteering (night o) 39:06 [1] *** 5.8 km (6:44 / km) +30m 6:34 / km
ahr:129 max:149 spiked:3/16c shoes: Inov-8 Xtalon 212 New

forgot my lamp, was trying to use a little headlamp, was not working at all, so i quit the training

Stage 4 Middle - Splits

Monday Feb 15, 2010 #

9 AM

Running warm up/down 12:00 intensity: (11:41 @1) + (19 @2) 2.1 km (5:43 / km) +7m 5:37 / km
ahr:125 max:141 shoes: Inov-8Xtalon 212 2009

Orienteering long (POM Stage 3) 1:33:52 intensity: (1:51 @1) + (1:18:34 @2) + (13:27 @3) ***** 16.91 km (5:33 / km) +61m 5:27 / km
ahr:150 max:161 spiked:20/29c shoes: Inov-8Xtalon 212 2009

wanted to run fast, but felt shit, so took it more easy
Von Karten mit GPS

Running warm up/down (jogg down) 5:00 [1] 0.92 km (5:26 / km)
ahr:122 max:129 shoes: Inov-8Xtalon 212 2009

3 PM

Running warm up/down 8:31 [1] 1.28 km (6:39 / km)
ahr:119 max:134 shoes: Inov-8Xtalon 212 2009

Orienteering 50:26 intensity: (10:13 @1) + (38:21 @2) + (1:52 @3) **** 9.34 km (5:24 / km) +82m 5:10 / km
ahr:143 max:156 spiked:19/21c shoes: Inov-8Xtalon 212 2009

parnter-o with vincent. supposed to memorize one leg, and than take over the map, while the partner is memorizing. quite special system. will show the map later. was fun! but tired in my legs, took it easy
as you can see....i missed the 8th control big one!!! :D
had to remember: 4, 8, 12, 16, 20, 24
Von Karten mit GPS

Stage 3 Long - Splits

Sunday Feb 14, 2010 #

12 PM

Running warm up/down 22:00 [1] 3.0 km (7:20 / km) +35m 6:56 / km
shoes: Inov-8 Xtalon 212 New

Orienteering race (POM Stage 2) 36:08 [4] ***** 7.6 km (4:45 / km) +120m 4:24 / km
spiked:26/30c shoes: Inov-8 Xtalon 212 New

Von Karten mit GPS

the biggest mistake was the one to 15. i was running too fast and reading the open area as already the one coming later one..so nice parallel mistake.
http://www.pom2010.com/lists/pom2010_res_day2.html
5.08min behind thierry...mhm ...one 50sec. mistake which pisses me off. the rest was okay...some small hesitations.

Running warm up/down (jogg down) 10:00 [1] 1.7 km (5:53 / km)
shoes: Inov-8 Xtalon 212 New

with pekka
3 PM

Orienteering 31:08 intensity: (22:32 @1) + (8:15 @2) + (21 @3) *** 4.8 km (6:29 / km) +45m 6:12 / km
ahr:135 max:157 spiked:16/17c shoes: Inov-8 Xtalon 212 New

Von Karten mit GPS

Saturday Feb 13, 2010 #

Event: Portugal 'O' Meeting ' 2010
 
10 AM

Running warm up/down 14:12 intensity: (12:30 @1) + (1:42 @2) 2.44 km (5:49 / km) +12m 5:41 / km
ahr:132 max:144 shoes: Inov-8 Xtalon 212 New

Orienteering long (POM Stage 1) 1:16:55 intensity: (1:17 @1) + (15:15 @2) + (57:20 @3) + (3:03 @4) **** 14.85 km (5:11 / km) +97m 5:01 / km
ahr:157 max:171 spiked:24/28c shoes: Inov-8 Xtalon 212 New

did not really go for it. wanted to have nice flow and not too fast running
Von Karten mit GPS

Running warm up/down 11:17 [1] 1.91 km (5:54 / km)
ahr:139 shoes: Mizuno Wave Precision 9

5 PM

Orienteering (stay on the red line) 36:51 intensity: (14:54 @1) + (21:01 @2) + (56 @3) *** 5.65 km (6:31 / km) +60m 6:12 / km
ahr:141 max:156 spiked:21/25c shoes: Inov-8 Xtalon 212 New

Von Karten mit GPS

Friday Feb 12, 2010 #

8 AM

Running warm up/down 20:00 [1]
slept:8.0 weight:66.5kg shoes: Mizuno Wave Precision 9

Running intervals (4min with 1min break) 15:30 [5]
shoes: Mizuno Wave Precision 9

its about the test the guys writing there bachelor about. will not tell anything about it yet.
just that i had to run 4 min intervals with 1min break. with the o2-mask on while they are measuring. supposed to run until i could not run any longer. but they would not tell me how long i kept on, because i will do the test again and they want to see if i beat the time from today.. or not. that is why i am not suppose to know how long. but i did ...wait ...i am too tired to remember..i think i did three and started the 4th interval, now i am ready for PORTUGAL
C • Grüße mal meinen Vater, fal... 1

Running warm up/down (jogg down) 5:00 [1]
shoes: Mizuno Wave Precision 9

no time for more

Thursday Feb 11, 2010 #

1 PM

Skiing XC (to work) 40:53 intensity: (35:08 @1) + (5:45 @2) 6.0 km (8.8 kph) +315m
ahr:133 max:146

Skiing XC (at work) 30:00 [1]

4 PM

Skiing XC (back from work) 20:08 [1] 5.81 km (17.3 kph) +15m
ahr:115 max:139

YEAH NO SKIING UNTIL 23.FEB ..HAPPY..skiing is boring and shit! praise the running!
C • hell yeah 1

Wednesday Feb 10, 2010 #

9 AM

Running tempo 1:05:00 intensity: (31:00 @1) + (12:00 @2) + (15:00 @3) + (5:00 @4) + (2:00 @5)
ahr:142 max:184 slept:8.0 weight:66.5kg shoes: Mizuno Wave Precision 9

threadmill @ 5,3% ascent
warm up
lactate-profile test
break
VO2max test, max speed: 16,9km/h@5,3%
cool down

result: 75,55 ml ... HAPPY!
dont know how many km i ran ;)
12 PM

Skiing XC (to work) 47:49 intensity: (10:39 @1) + (36:18 @2) + (52 @3) 6.78 km (8.5 kph) +360m
ahr:143 max:155

felt tired

Skiing XC (at work) 30:00 [1]

3 PM

Skiing XC (back form work) 20:19 intensity: (19:06 @1) + (1:13 @2) 6.74 km (19.9 kph) +15m
ahr:125 max:145

felt even more tired, happy about the airtrim-mask
4 PM

Note

http://torbensfunk.blogspot.com/2010/02/alltid-noe...

Tuesday Feb 9, 2010 #

6 PM

Skiing XC (to work) 43:40 intensity: (31:32 @1) + (11:25 @2) + (43 @3) 5.99 km (8.2 kph) +315m
ahr:137 max:155

Skiing XC (at work) 40:00 [1]

9 PM

Skiing XC (back home) 23:33 intensity: (17:48 @1) + (5:45 @2) 7.0 km (17.8 kph) +19m
ahr:132 max:150

Monday Feb 8, 2010 #

12 PM

cycling (recovery) 45:00 [1]
slept:8.0 weight:65.1kg

3 PM

Running 1:17:06 intensity: (36:26 @1) + (30:31 @2) + (10:09 @3) 15.55 km (4:57 / km) +350m 4:27 / km
ahr:140 max:164 weight:66kg shoes: Brooks Ghost

grefsenkollen with anders. last 15min in rolling pace

Sunday Feb 7, 2010 #

Note
slept:7.0 weight:65.8kg

woke up 4.45. drove vibeke to the airport.
went back, slept 2 more hours.
woke up. my parents came for a short visit and gave me a lot of food and beer :)
C • nice! 5
1 PM

Running long 1:30:09 intensity: (44:43 @1) + (36:06 @2) + (9:20 @3) 18.4 km (4:54 / km) +390m 4:26 / km
ahr:139 max:161 shoes: Brooks Ghost

Saturday Feb 6, 2010 #

1 PM

Running intervals (pyramide) 1:18:27 intensity: (23:15 @1) + (28:30 @2) + (20:09 @3) + (5:53 @4) + (40 @5) 16.5 km (4:45 / km) +254m 4:25 / km
ahr:147 max:184

same session as monday
1-3-5-3-1-3-5-3-1
tried to find a clear asphalt road without snow, so went back and forward on that road. the road was mainly flat, some small uphills.

20 min warm up @ 5.12 min/km; avg 130/max 165
25 min intervals @ avg = 3.48 min/km; avg 161/max 184
8min (1min breaks) @ 6.16 min/km; avg 156
25min jogg down @ 5.21 min/km; avg 143

Friday Feb 5, 2010 #

4 PM

Running 54:53 [1] 10.35 km (5:18 / km) +180m 4:53 / km
ahr:124 max:154 shoes: Mizuno Wave Precision 9

Bad conditions

Strength Training (Running Technique) 34:00 [1]
ahr:112 max:149 shoes: Mizuno Wave Precision 9

Strength Training (30/10) 25:00 [1]
ahr:106 max:134 shoes: Mizuno Wave Precision 9

Thursday Feb 4, 2010 #

Note

My plan is to not use my skis the next 4days. My arms are tired and i do want to go running to avoid getting to sore in portugal.
1 PM

Skiing XC 42:33 [1] 5.9 km (8.3 kph) +314m
ahr:126 max:136

Skiing XC (at work ) 35:00 [1]

4 PM

Skiing XC (back home) 20:28 intensity: (17:37 @1) + (2:51 @2) 6.0 km (17.6 kph) +17m
ahr:122

Wednesday Feb 3, 2010 #

Note

GOOD MORNING!
12 PM

Skiing XC (to work) 50:36 intensity: (12:58 @1) + (37:38 @2) 6.5 km (7.7 kph) +361m
ahr:141 max:148

Skiing XC (at work) 30:00 [1]

3 PM

Skiing XC (from work) 25:31 [1] 6.5 km (15.3 kph) +21m
ahr:121 max:141

5 PM

Running warm up/down 15:00 [1] 2.9 km (5:10 / km)
ahr:130 max:142 shoes: Mizuno Wave Precision 9

Strength Training 30:00 [1]
ahr:110 max:140 shoes: Mizuno Wave Precision 9

Tuesday Feb 2, 2010 #

2 AM

Skiing XC (recovery) 1:10:00 [1] 12.0 km (10.3 kph) +295m
ahr:111 max:141

with vibeke
C • hier... 2
6 PM

Skiing XC (to work) 39:21 intensity: (8:26 @1) + (30:55 @2) 5.7 km (8.7 kph) +315m
ahr:144 max:155

had to hurry up a bit, some kids scared the shit out of me. and the wind was blowing like a beast.

Skiing XC (at work) 45:00 [1]

9 PM

Skiing XC (back home form work) 41:49 intensity: (21:29 @1) + (17:53 @2) + (2:27 @3) 10.64 km (15.3 kph) +98m
ahr:137 max:157

lighttrack back from tryvann to sognsvann via ullevålseter

Monday Feb 1, 2010 #

Note

looks like going to be fun: http://www.sportoasis.pt/oasis/entries.php?action=...
C • ziemliches Hammerfeld. 2
5 PM

Running intervals (pyramide@threadmill) 1:20:03 intensity: (5:19 @1) + (35:19 @2) + (17:24 @3) + (15:12 @4) + (6:49 @5) 17.15 km (4:40 / km)
ahr:155 max:178 shoes: Mizuno Wave Precision 9

indoor on a threadmill
25min warm up inkl. 5 strides @ 144avg, 168max @ 12.2km/h
1-3-5-3-1-3-5-3-1 --> heart rate @ intervals: 170avg, 178max
1min break between every
1mins@sprint-o pace
3mins@middle-o pace
5mins@long-o pace
22min jogg down @ 146avg @ 11.5km/h

cycling (recovery afterwards) 15:00 [1]
ahr:113 max:121 shoes: Mizuno Wave Precision 9

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