Training Log Archive: torbensfunkIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Strength Training (morning strength) 30:00 [3]
rest of day skiing and parying
Thursday Nov 29, 2007 #
Note
(sick)
yes box!
Wednesday Nov 28, 2007 #
cycling warm up/down (just an easy one) 30:00 [2]
ahr:116 max:129 slept:7.0
got slightly symptoms for a runnersknee, so going to drop running for the next days until monday. that`s alright, because i am going to hemsedal anyway :) hope to train there some strength every day.
afternoon some 30min spinning.
just an easy one to warm up for strength and balance-training.
anyway wanted to take it easy because of my slightly illness and the knee.
Strength Training (and balance) 58:25 [2]
ahr:101 max:130 shoes: Brooks Racer ST
did some balance training afterwards as usual.
nice session
examinations in dance (written) tomorrow
Tuesday Nov 27, 2007 #
cycling intervals (intervals) 1:00:00 [4]
ahr:140 max:165 slept:11.0 (sick)
3min intervals with 2min break and 5 times. felt quite tired in the end.
but nice session. feeling shit in my throat, but f it.
20:19min warm up at 129 avg, 146max
1. 03:00min at 157 avg, 165max
break at 149avg down to 133
2. 03:00min at 151avg, 162max
break at 141avg down to 122
3. 03:01min at 149 avg, 164max
break at 140avg down to 115
4. 03:00min at 154avg, 161max
break at 137avg down to 114
5. 03:00min at 149avg, 164max
cool down 16:36min at 130avg
Strength Training (balance and body) 57:18 [2]
ahr:119 max:130 shoes: Brooks Racer ST
10min rowing. 146max, 126avg
afterwards strength training for upper body and coordination for legs.
felt tired afterwards.
looking forward to go to physio tomorrow morning
Monday Nov 26, 2007 #
Note
slept:10.0 (rest day)
no training.
rest for knee and body.
Sunday Nov 25, 2007 #
Running (REG) 48:48 [1]
ahr:122 max:139 slept:9.0 shoes: Nike Air Pegasus 2006
nice sunny run.
Friday Nov 23, 2007 #
cycling intervals (1min Intervals) 54:28 [5]
ahr:132 max:162 slept:9.0
At vibekes folkehøgskole.
spinning intervals 10times 1min intervals with 90sec. rest.
15min warm up avg: 116, mnax: 127
1. 1min avg: 139, max: 158
break 143 down to 117
2. 1min avg: 137, max: 160
break 146 down to 126
3. 1min avg: 142, max: 162
beak at: 149 down to 130
4. 1min: 141 avg, max:160
break 148 down to 128
5. 1min: avg: 143, max: 162
break:150 down to 132
6. 1min avg: 144, max: 162
break: 149 down to129
7. 1min avg: 142, max: 161
break: 149 down to 131
8. 1min avg: 145, max: 161
break: 149 down to 132
9. 1min avg: 145, max: 161
break 150 down to 131
10. 1min avg: 145, max: 162
15:50min cool down at avg: 125
nice session, got quite tired in the end, as it should be with intervals.
trying to do my training even i am at vibekes place and its snow over here, think we will go downhill skiing tomorrow..kvitfjell!
Thursday Nov 22, 2007 #
Alternativ (Badminton) 45:00 [3]
shoes: Brooks Racer ST
Wednesday Nov 21, 2007 #
Running warm up/down (Morning Run) 31:10 [1] 5.0 km (6:14 / km)
ahr:116 max:128 slept:9.0 shoes: Nike Structure
nice morning run. together with three other guys, that?s why speed was quite slow. but nice regeneration.
Alternativ (Teamsport) 45:00 [2]
shoes: Brooks Racer ST
games and so on, while we could not hear anything.
got quite tired in the games.
Alternativ (Swimming) 20:00 [3]
Tuesday Nov 20, 2007 #
Running warm up/down (Regeneration) 30:17 [1] 5.0 km (6:03 / km)
ahr:117 max:133 slept:9.0 shoes: Saucony Type A
nice easy morning run. legs and knee starting to feel much better.
have a nice day
cycling tempo (Longinterval and Strength) 1:39:58 [3]
ahr:121 max:157
First 20min roll in on the spinning bike. avg: 104 and max: 114
than 3 times 10min intervals with 5min break. Than i raised the resistance, so it got harder but not faster. hope you all understand ;)
1. 10:00 Avg: 128, Max: 136
break 5min avg: 109, max: 134
2. 10:00 Avg: 136, max: 150
break 5min. avg: 115, max: 150
3. 10:00 avg: 143, max: 157
roll out: 20:00min
than: 10min coordination for the ancles.
than 7min of rowing with a max of 150
than 3min easy down
nice session :)
Monday Nov 19, 2007 #
Strength Training (and balance) 1:00:00 [2]
slept:9.0 shoes: Brooks Racer ST
Nice strength training. did quite much for upper body (back and stomache)
but did aswell quite a good part of balance for the legs.
knee still hurting a bit, but getting better.
Sunday Nov 18, 2007 #
Running long (Longtur Øyungen) 2:12:27 [3] 26.0 km (5:06 / km)
ahr:143 max:167 slept:9.0 shoes: Nike Air Pegasus 2006
nice long run to øyungen from kringsjå together with pit. first part a lot of uphill.
got slightly some knee problems, so we had to change the plans of running small pathes, to big road running, there we tried to get the speed up.
that worked well until i could feel my old injury a bit, so we slowed down.
pritty tired in the end. nice sunday run. happy to have a easy day tommorw.
yesterday i had hangover day, so no training.
Note
(injured)
i thought going to be alright after the long run last sunday, but when i was jogging today, it was quite painfull while downhill running.
Saturday Nov 17, 2007 #
Note
slept:5.0 (rest day)
good party so ;)
Friday Nov 16, 2007 #
Running long (Nordmarka Langtur) 1:50:18 [3] 20.0 km (5:31 / km)
ahr:134 max:154 slept:9.0 shoes: Nike Structure
Nice long run with peter legat (pit). a lot of talking about training and life. really nice run. legs quite tired uphill, but all in all i felt alright.
feels like training is fun nowadays, but i reckon that`s all for today.
party tonight :)
nordmarka is getting quite icy at the moment, so quite hard to keep balance here and there ;).
Thursday Nov 15, 2007 #
Running warm up/down (Morning Run) 35:00 [2] 5.0 km (7:00 / km)
slept:9.0 shoes: Saucony Type A
nice morning run at sognsvann. easy one just before school.
sunny morning. unbelievable how good the weather is nowadays
Alternativ (Volleyball) 1:30:00 [2]
shoes: Brooks Racer ST
Nice alternative training ;)
cycling intervals (Spinning) 1:35:27 [5]
ahr:122 max:164
Spinning intervals 6 times 4min, with 4 min easy as rest.
nice session. quite strange that i could not get my heartrate higher than 164..felt like my legs were burning. quite tired after a long day.
http://i56.photobucket.com/albums/g193/lelessik/ne...
had some 15min balance-training for my ancles afterwards.
what a day.
mix between intensity...intervals hard..rest easy ;)
Wednesday Nov 14, 2007 #
Strength Training (Upper Body and Balance) 58:28 [2] 2.0 km (29:14 / km)
ahr:115 max:148 slept:8.0 shoes: Brooks Racer ST
first 12min of running. easy jogging as warm up in the cold morning light of oslo.
afterwards strength training mit priority upper body exercises and while rest do some balance-training for legs and ancles.
nice training. felt quite tired afterwards.
Alternativ (Volleyball) 2:00:00 [2]
shoes: Brooks Racer ST
nice alternativ training. playing some volleyball. good for the legs and balance.
now i am really tired
Tuesday Nov 13, 2007 #
Running warm up/down (morning run) 30:51 [1] 5.0 km (6:10 / km)
ahr:120 max:136 slept:8.0 shoes: Nike Air Pegasus 2006
nice morning run, no sun today.
easy feeling easy going
Running warm up/down (before strength) 17:03 [2] 3.2 km (5:20 / km)
shoes: Brooks Racer ST
warm up just before strength training.
max. 15 km/h.
nice warm up on the treadmill
Strength Training (normal program) 42:19 [3]
shoes: Brooks Racer ST
most focus on legs and back/stomache since i got some problems with my wrists.
good training, but i am tired.
Monday Nov 12, 2007 #
Running warm up/down (Morning run) 29:56 [2] 5.0 km (5:59 / km)
ahr:127 max:139 slept:8.0 shoes: Nike Air Pegasus 2006
sunny sognsvann. nice morning.
a easy morning run. felt quite tired, i reckon it is because of my stomache.
anyway, hope to get back soon in the shape i wanna be for wintertraining
and of course start eating normal again ;)
nice day.
cycling tempo (to tops.) 1:00:19 [4]
ahr:130 max:164
spinning again.
two tops where i pushed harder. tried to keep up good pace whole way.
nice session. legs alright.
Strength Training (after spinning) 15:05 [2]
ahr:107 max:118 shoes: Brooks Racer ST
Sunday Nov 11, 2007 #
Alternativ (Balance) 59:45 [2]
shoes: Brooks Racer ST
Balance training for the back and the belly. whole body ;)
nice easy training, but got quite tired of some jumping exercises.
nice one :)
Running tempo (fast run on asphalt) 1:00:34 [3] 13.0 km (4:40 / km)
ahr:139 max:165 shoes: Saucony Type A
Nice fast run on ashpalt, cause it was already dark outside.
tried to keep a good pace. jogged down 9min in the end.
nice to see oslo by night. lovely view :)
feeling that the pace is still there and that my belly is causing the biggest problems nowadays.
my legs are alright, even my 1-year injury is still not well enough.
anyway keep on doing the good work :)
Saturday Nov 10, 2007 #
Running warm up/down (Morning run) 30:49 [2] 6.0 km (5:08 / km)
slept:8.0 shoes: Saucony Type A
morning run in the morning sun. nice run, but body feels tired after my stomache problems in the past few days. hope it is getting better soon.
anyway a lovely sunny morning.
cycling intervals (spinning intervals) 1:09:06 [4]
ahr:130 max:164
after 6 hours of jumping on the trampoline, doing a houndred of saltos, i was doing a nice interval-session on the spinning-bike.
did 6times 4min intervals with 4min rest. nice exercise, got really tired in my legs in the end.
hope i can do these kind of intervals every second week.
at that link you can check out my session:
http://i56.photobucket.com/albums/g193/lelessik/tr...
the 6 hours of trampoline and gymnastics i will not count in my trainings-diary, though it was a great training for the whole body. why i am doing that? i am getting a trainer education in gymnastics :)
Friday Nov 9, 2007 #
Note
(sick)
decided to take a day off.
Thursday Nov 8, 2007 #
Running warm up/down (before strength) 31:32 [3] 5.5 km (5:44 / km)
slept:7.5 shoes: Brooks Racer ST
warm up 10min
cool down 20min
yeah wa eyh
Strength Training (whole body) 52:31 [4]
slept:7.5 shoes: Brooks Racer ST
feeling getting better in my back.
so i`ll keep doing it twice a week :)
Running (REG) 33:33 [1] 5.0 km (6:43 / km)
ahr:115 max:132 shoes: Nike Air Pegasus 2006
nice evening jogg. just for getting legs fresh again.
rainy evening.
nice run with martin :)
really easy
Wednesday Nov 7, 2007 #
cycling long 1:31:59 [3] 32.66 km (21.3 kph)
ahr:134 max:159 slept:8.0
Nice cycling in nordmarka of oslo.
Went from home to ullevaalseter, than to tryvannstua, than frognersetern, a loop at holmenkollen and back home to kringsjaa.
nice one. felt nice, but tired in my legs in the end. gooooood session :)
Tuesday Nov 6, 2007 #
Running hills (Kinderwagen Push It) 1:20:39 [3] 14.5 km (5:34 / km)
slept:9.0 shoes: Saucony Type A
Nice run together with peter legat and his little boy. Every 5min we changed to push the perambulator. That felt like an interval-session, since the track went mostly uphill. Nice session, but quite tired afterwards i got to admit.
Running warm up/down (before strength training) 34:34 [3] 6.0 km (5:46 / km)
shoes: Brooks Racer ST
Before strength training:
Just the warm up before strength training. first 10min 11.1km/h. than 5min in 16km/h and 5min at 10km/h.
afterwards:
13:28min cool down at pace of 10km/h
Strength Training (whole body) 56:56 [4]
shoes: Brooks Racer ST
Nice strength training for shoulders, back, belly, legs, and so on.
Have my own program.
Doing it with weights and without.
Since i got some back and legproblems got some special exercises.
Always quite tired after training. That is how it is supposed to be, isn`t it?
Monday Nov 5, 2007 #
Running warm up/down (Regeneration) 31:23 [2] 5.0 km (6:17 / km)
slept:10.0 shoes: Saucony Type A
Thursday Nov 1, 2007 #
Alternativ (Schoolsport) 45:00 [3]
(injured)