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Training Log Archive: torbensfunk

In the 30 days ending Nov 30, 2009:

activity	#	time	miles		km		+m
cycling	19	19:13:44	22.56		36.3		655
Strength Training	15	10:25:00
Alternativ	2	1:30:00
Running	2	1:05:07	7.77	(8:23)	12.51	(5:12)	202
Wandern/Trekking	1	1:00:00
Orienteering	1	24:24	2.73	(8:55)	4.4	(5:33)	111	7 /	10c	70%
Total	24	33:38:15	33.06		53.21		968	7 /	10c	70%

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Monday Nov 30, 2009 #

Note

damn it. physio is first on Wednesday!

cycling long (and easy) 1:30:00 [1]
ahr:120 max:149 (injured)

together with anders

Strength Training (coordination for ankles) 10:00 [1]
(injured)

Sunday Nov 29, 2009 #

cycling 45:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Strength Training 1:00:00 [3]
(injured) shoes: Mizuno Wave Precision 9

Note

jepp, quite happy with this week. hopefully the last week without running.
physio tomorrow. ankle feels much better, even it is not feeling like 100%. but the physio said two weeks ago i will still feel it a long time even i will be back running, mhm will see will see.
happy at least to be able to train ca. 10.45 alternative training...getting on with it...

Saturday Nov 28, 2009 #

Alternativ (swim&aquajogg) 45:00 [1]
(injured)

Friday Nov 27, 2009 #

cycling hills (2 long working periods) 1:30:00 [4]
ahr:134 max:165 (injured)

warm up
21:49min, 111av, 134max
two "long hill" periods.
48:06min, 149avg, 165max
cool down
20:09min, 123avg

Thursday Nov 26, 2009 #

cycling 45:00 [1]
ahr:129 max:149 (injured)

Strength Training (NSK) 40:00 [2]
ahr:107 max:139 (injured) shoes: Mizuno Wave Precision 9

Wednesday Nov 25, 2009 #

cycling warm up/down 15:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Strength Training 1:00:00 [3]
(injured) shoes: Mizuno Wave Precision 9

cycling warm up/down 15:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Tuesday Nov 24, 2009 #

cycling long (MTB nordmarka) 1:38:44 [3] 36.3 km (22.1 kph) +655m
ahr:148 max:169 (injured)

WEHEYS. sunshine. so i could go out cycling. was a bit afraid if it is going to be icy, but it was fine! had a real nice tour threw the marka, awesome. good to get some fresh air while training and not just sitting inside!

Monday Nov 23, 2009 #

cycling 1:15:00 [1]
ahr:130 max:149 (injured)

morning session with anders. nice and easy.

cycling warm up/down 10:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Strength Training (& coordination) 45:00 [2]
shoes: Mizuno Wave Precision 9

Sunday Nov 22, 2009 #

cycling warm up/down 30:00 [2]
(injured) shoes: Mizuno Wave Precision 9

Strength Training (& coordination) 1:00:00 [3]
(injured) shoes: Mizuno Wave Precision 9

could already do quite much for the legs, so getting better and better...

Note
(injured)

good week with alternative-training. hope i will keep up that work one more week and will be able to start running next week. we will see!

C • easy 7

Saturday Nov 21, 2009 #

Alternativ (swimming) 45:00 [2]
(injured)

had some small pain in the ankle while i was swimming breast

C • yeahyeah. gleich noch laufen. 4

Note

was supposed to train after working, but the room for strength is closing at 17-00 p.m. at Saturday and i worked until 16.45, so no chance ...damn, two sessions tomorrow

Friday Nov 20, 2009 #

cycling warm up/down 22:00 [1]
ahr:121 max:140 (injured)

cycling hills (2 BIG HILLS!) 1:13:00 [3]
ahr:159 max:173 (injured)

FYFASNINGEN!
2 big hills
35min one hill. 35min the other one aswell
got really tired in the end, could not push hard at all in the end.
beast session at NIH, instructor going nuts!

C • col du galibier is even lon... 2

cycling warm up/down (cool down) 25:00 [1]
ahr:135 (injured)

Thursday Nov 19, 2009 #

cycling 50:00 [1]
ahr:124 max:141 (injured) shoes: Mizuno Wave Precision 9

Strength Training (& coordination / NSK) 40:00 [1]
ahr:106 max:125 (injured) shoes: Mizuno Wave Precision 9

Wednesday Nov 18, 2009 #

cycling 20:00 [1]
(injured) shoes: Brooks Ghost

on my way back form the physio i met anders, so we decided to go training together, which made it way better than yesterday!

Strength Training 45:00 [3]
(injured) shoes: Brooks Ghost

Tuesday Nov 17, 2009 #

cycling (warm up ) 15:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Strength Training 45:00 [2]
(injured)

demotivation

C • weiterkampfen. nur noch 2.5wochen. 3

Monday Nov 16, 2009 #

cycling (2 big hills) 1:30:00 [3]
ahr:136 max:172 (injured)

1. warm up 35:36min, 111avg, 136max
2. 2 "hills" spinning session, 40:00min, 157avg, 172max
3. cool down 14:50min, 141avg.

nice session with pia again, whole spinning-room crowdy of willing people. so really nice session.

Note

have been at olympiatoppen in oslo today. 3 more weeks without running. yeah....not!

Sunday Nov 15, 2009 #

Note
(rest day)

home as i wrote 1.30.a.m.
meeting frauke, ingunn and sami.
soon dinner. than back to oslo
back training tomorrow

Saturday Nov 14, 2009 #

Note
(rest day)

were in halden 1.00 in the night.
10.45 massage at vendulas place. real good!
than in to town.
than gubbefets. home again at 1.30a.m. today

Friday Nov 13, 2009 #

cycling hills (two big hills) 1:20:00 [3]
ahr:148 max:173 (injured)

spinning session at NIH.
two big hill-working periods. really nice but tough.
i tried to push really hard, not very often i hit 170 bpm while spinning.
10min at 113avg 12,6% zone 1
8min 129avg 10,1% zone 2
30min 148avg 37,2% zone 3
32min 164avg 40,2% zone 4

http://torbensfunk.blogspot.com/2009/11/alternativ...

C • ja alternativtraining ist e... 1

Thursday Nov 12, 2009 #

cycling tempo 45:00 [3]
ahr:142 max:160 (injured)

Strength Training (and coordination) 40:00 [2]
ahr:115 max:146 (injured) shoes: Mizuno Wave Precision 9

with nydalen

Wednesday Nov 11, 2009 #

cycling 30:00 [3]
(injured) shoes: Mizuno Wave Precision 9

incl. 10min working period with 30sec standing, 30sec sitting at higher "gear" (?)

Strength Training 45:00 [2]
(injured) shoes: Mizuno Wave Precision 9

cycling warm up/down (cool down) 10:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Tuesday Nov 10, 2009 #

cycling long (spinning) 1:30:00 [2]
(injured)

Monday Nov 9, 2009 #

cycling (spinning) 1:00:00 [1]
(injured)

happy to be able to go spinning. running not possible...

Strength Training 40:00 [2]
(injured) shoes: Mizuno Wave Precision 9

Sunday Nov 8, 2009 #

Wandern/Trekking (spatzieren) 1:00:00 [1]

erster test wie es dem fuss bei längerer belastung geht. 2h spazieren mit kinderwagen schieben mit meiner schwester. die ist natürlich ohne kinderwagen ein höllentempo gegangen, war richtig breit danach...wenigsntes konnte ich den fuss ohne schmerzen bei richtigem auftreten 2h lang belasten, schon mal sehr gut. aber so bald leichte richtungsänderung im fuss --> schmerzen..naja ich denke ende nächste woche wieder laufen...

Saturday Nov 7, 2009 #

Note
(injured) (rest day)

hangover day...maybe new hangover day tomorrow
i think Attackpoint should have a new category next to rest day --> Hangover day? and i would set an "x" there

Thursday Nov 5, 2009 #

cycling (spinning) 30:00 [1]
(injured) shoes: Mizuno Wave Precision 9

Strength Training (upper body) 30:00 [2]
(injured) shoes: Mizuno Wave Precision 9

Wednesday Nov 4, 2009 #

Note
(injured) (rest day)

http://torbensfunk.blogspot.com

Tuesday Nov 3, 2009 #

Strength Training (upper body) 30:00 [2]

morning session

Running warm up/down 12:30 [1] 2.1 km (5:57 / km) +28m 5:35 / km
ahr:138 max:156 shoes: VJ Supra Dobb

Orienteering (bsk by night) 24:24 [3] ***** 4.4 km (5:33 / km) +111m 4:55 / km
ahr:172 max:181 spiked:7/10c (injured) shoes: VJ Supra Dobb

shape was awful. was going good the first km, than i got tired. anyway had some nice mistakes. and than..tadada...i twisted my ankle. Now i am on crutches. I was lucky since nothing is broken and my ligaments just took a real nice knockout. will take some days/weeks before i am back running again.

C • Det høres ikke bra ut. God ... 3

Monday Nov 2, 2009 #

Note
(rest day)

not feeling up for anything today.

Sunday Nov 1, 2009 #

Running 52:37 [1] 10.41 km (5:03 / km) +174m 4:40 / km
ahr:138 max:156 shoes: Mizuno Wave Precision 9

happy new year.
easy run, no pain at all...

Strength Training (upper body) 35:00 [2]

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