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Training Log Archive: torbensfunk

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Skiing XC6 11:55:08 88.19(7.4/h) 141.93(11.9/h) 3167
  Running9 5:35:48 38.84(8:39) 62.51(5:22) 468
  swimming6 4:14:16 5.95(42:44) 9.57(26:33)
  Orienteering3 3:02:37 17.1(10:41) 27.53(6:38) 626
  cycling2 2:20:01 24.85 40.0
  Duatlon (swim + cycle)1 2:18:54 27.98(4:58) 45.03(3:05) 417
  Combo (run + strength)1 58:25 1.3(45:05) 2.09(28:01)
  Strength Training2 35:01
  Total26 31:00:10 204.21 328.65 4678
  [1-5]26 30:52:39

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Saturday Feb 28, 2015 #

swimming 20:00 [1] 0.95 km (21:03 / km)

Friday Feb 27, 2015 #

6 PM

Running 32:57 [1] 5.95 km (5:32 / km) +15m 5:28 / km
shoes: Nike Terra Kiger

1st after being sick for a week

Thursday Feb 26, 2015 #

Note

starting to feel better, hopefully training tomorrow

Saturday Feb 21, 2015 #

Note
(sick)

Thursday Feb 19, 2015 #

7 AM

swimming (tech session) 1:00:00 [1] 1.8 km (33:20 / km)

Wednesday Feb 18, 2015 #

6 PM

Combo (run + strength) 58:25 [1] 2.09 km (28:01 / km)

Tuesday Feb 17, 2015 #

8 AM

Skiing XC 1:22:45 intensity: (1:18:22 @1) + (4:23 @2) 10.81 km (7.8 kph) +356m
ahr:133 max:149

Monday Feb 16, 2015 #

Note

Karvenal mit Cptn America in Düsseldorf, Rest Reistag.
C • wer/was warst du ? 2

Sunday Feb 15, 2015 #

10 AM

Orienteering (inkl WU/CD) 1:08:52 intensity: (7 @0) + (26:18 @1) + (5:09 @2) + (25:02 @3) + (12:16 @4) *** 11.66 km (5:54 / km) +409m 5:01 / km
ahr:144 max:172

Saturday Feb 14, 2015 #

12 PM

Duatlon (swim + cycle) 2:18:54 intensity: (4:57 @0) + (2:13:45 @1) + (12 @2) 45.03 km (3:05 / km) +417m 2:57 / km
ahr:111 max:145

inkl 10min laufen
8 PM

Running 39:03 intensity: (24 @0) + (37:57 @1) + (41 @2) + (1 @3) 6.42 km (6:05 / km) +98m 5:39 / km
ahr:116 max:155 shoes: Hoka Huaka

Friday Feb 13, 2015 #

8 AM

Skiing XC (real SKI-O) 1:42:45 intensity: (6 @0) + (1:42:39 @1) 14.2 km (8.3 kph) +384m
ahr:123 max:144

8 PM

Orienteering 1:01:08 intensity: (40 @0) + (23:56 @1) + (24:24 @2) + (12:08 @3) **** 10.64 km (5:45 / km) +12m 5:43 / km
ahr:142 max:161

Thursday Feb 12, 2015 #

5 PM

Orienteering 52:37 intensity: (10 @0) + (28:45 @1) + (14:13 @2) + (9:29 @3) 5.22 km (10:05 / km) +205m 8:26 / km
ahr:142 max:161

Wednesday Feb 11, 2015 #

8 AM

Running (inkl sprint-o) 48:17 intensity: (16 @0) + (48:01 @1) 8.15 km (5:55 / km) +59m 5:43 / km
ahr:118 max:137 shoes: New Balance 1260

Tuesday Feb 10, 2015 #

5 PM

Strength Training (rowing) 15:05 intensity: (15 @0) + (14:50 @1)
ahr:122 max:135

Running 25:01 intensity: (18:52 @1) + (6:09 @2) 5.52 km (4:32 / km)
ahr:133 max:149 shoes: Saucony Fastwitch

cycling intervals (4 x 4) 50:00 intensity: (32:16 @1) + (9:32 @2) + (8:12 @3)
ahr:140 max:161

7 PM

swimming (tech session) 20:00 [1] 0.82 km (24:15 / km)

Monday Feb 9, 2015 #

8 AM

Skiing XC 1:22:43 intensity: (6 @0) + (1:22:04 @1) + (33 @2) 15.32 km (11.1 kph) +371m
ahr:131 max:146

7 PM

Running 31:17 intensity: (8 @0) + (29:07 @1) + (2:02 @2) 6.38 km (4:54 / km) +86m 4:36 / km
ahr:134 max:147 shoes: New Balance 1260

Sunday Feb 8, 2015 #

12 PM

cycling 1:30:01 [1] 40.0 km (26.7 kph)
ahr:114 max:129

1 PM

Running 20:02 [1] 4.0 km (5:01 / km)
ahr:121 max:130

swimming (tech session) 33:02 [1] 1.5 km (22:01 / km)

Saturday Feb 7, 2015 #

8 AM

Skiing XC 3:34:52 intensity: (1:06:04 @1) + (1:47:31 @2) + (41:17 @3) 54.0 km (15.1 kph) +1074m
ahr:147 max:161

Holmenkollmarsjen.
Result: 3:33.31
Better than Marcia.
C • Noch besser wäre es wenn du... 2

Friday Feb 6, 2015 #

8 AM

Running 25:35 intensity: (1 @0) + (25:34 @1) 4.21 km (6:05 / km) +21m 5:56 / km
ahr:115 max:130 shoes: New Balance 1260

Strength Training 19:56 [1]
ahr:83 max:100

Thursday Feb 5, 2015 #

8 AM

swimming (tech sess) 51:14 [1] 2.0 km (25:37 / km)

4 PM

Running intervals 57:28 intensity: (1 @0) + (30:53 @1) + (5:03 @2) + (7:40 @3) + (8:40 @4) + (5:11 @5) 12.73 km (4:31 / km) +25m 4:28 / km
ahr:146 max:181 shoes: Hoka Huaka

11 x 1 loop.
quads were fucked from the swimming quad-tech intervals, so had to stop after 11. wanted to do 15. boring but alright.

3.16 min/km pace.

Wednesday Feb 4, 2015 #

8 AM

Running (inkl wang o-technique) 56:08 intensity: (20 @0) + (55:48 @1) 9.14 km (6:08 / km) +164m 5:38 / km
ahr:119 max:143 shoes: New Balance 1260

C • was? 2

Tuesday Feb 3, 2015 #

8 AM

swimming (technical session) 1:10:00 [1] 2.5 km (28:00 / km)

session with swim coach. one of the best sessions i have had for my improvement. slowly getting there :)

Monday Feb 2, 2015 #

8 AM

Skiing XC 1:08:00 [1] 13.03 km (11.5 kph) +380m
ahr:127 max:143

Sunday Feb 1, 2015 #

10 AM

Skiing XC 2:44:03 intensity: (1:56:27 @1) + (45:43 @2) + (1:53 @3) 34.56 km (12.6 kph) +602m
ahr:139 max:156

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