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Training Log Archive: torbensfunk

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  cycling8 9:23:21 165.54 266.41 3242
  Orienteering10 7:08:18 39.54(10:50) 63.63(6:44) 1809114 /121c94%
  Running9 6:14:57 40.61(9:14) 65.36(5:44) 1454
  Alternativ1 1:00:05
  Strength Training2 30:00
  Total27 24:16:41 245.69 395.39 6505114 /121c94%
  [1-5]27 23:30:09

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Sunday Sep 30, 2012 #

9 AM

Orienteering (JWOC Camp) 54:53 [1] ***** 6.16 km (8:55 / km) +286m 7:14 / km
spiked:17/17c shoes: Inov-8 Xtalon

shadowing.
C • Kann ich mir den langen Lau... 3
5 PM

Orienteering (JWOC Camp) 35:24 [2] **** 7.08 km (5:00 / km) +148m 4:31 / km
spiked:21/21c shoes: Asics DS Trainer 15

sprint loops easy going

Saturday Sep 29, 2012 #

10 AM

Orienteering (JWOC Camp) 1:18:37 [2] **** 11.02 km (7:08 / km) +494m 5:50 / km
spiked:14/15c shoes: Icebug Spirit OLX New

4 PM

Orienteering (JWOC Camp) 24:49 [1] *** 5.34 km (4:39 / km) +4m 4:38 / km
shoes: Asics DS Trainer 15

sprint 2 x loops- easy running

Thursday Sep 27, 2012 #

12 PM

cycling 1:02:02 intensity: (4:25 @0) + (47:40 @1) + (7:56 @2) + (2:01 @3) 28.72 km (27.8 kph) +314m
ahr:129 max:161

Wednesday Sep 26, 2012 #

9 AM

Running (small trails) 1:06:48 intensity: (1:19 @0) + (43:15 @1) + (21:54 @2) + (20 @3) 9.34 km (7:09 / km) +232m 6:22 / km
ahr:140 max:157 shoes: INOV Mudclaw

easy morning with Anders on small trails. Everytime on runs like this, I realize how rough and tough the Nordmarka is. The pace is just soo slow, but it is just the most insane balance strength training while running
7 PM

Running 7:40 intensity: (26 @0) + (7:14 @1) 1.41 km (5:26 / km) +14m 5:10 / km
ahr:131 max:141 shoes: Icebug Spirit OLX

Orienteering (Harry Lagert #2) 31:35 intensity: (37 @0) + (24 @1) + (1:36 @2) + (13:12 @3) + (15:39 @4) + (7 @5) ***** 4.21 km (7:30 / km) +133m 6:29 / km
ahr:164 max:176 spiked:8/12c shoes: Icebug Spirit OLX

there have been better ones ...like the course setting was perfect, the terrain was lovely, I mean my skills and technique today ;)

too much woobles and boobles and bla and blubb. anyway, it was fun.

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: Icebug Spirit OLX

Tuesday Sep 25, 2012 #

12 PM

Running 29:42 intensity: (45 @0) + (8:32 @1) + (19:54 @2) + (31 @3) 6.3 km (4:43 / km) +53m 4:32 / km
ahr:146 max:156 shoes: Adidas Adizero XT

easy one before work
7 PM

cycling 30:00 [1]
ahr:115 max:130

Strength Training (& balance) 20:00 [1]

Monday Sep 24, 2012 #

4 PM

Running 50:16 intensity: (1:02 @0) + (20:54 @1) + (24:44 @2) + (3:36 @3) 10.44 km (4:49 / km) +143m 4:30 / km
ahr:145 max:159 shoes: Asics DS Trainer 15

could feel yesterdays trip in my body. heavy body, heavy legs.

Sunday Sep 23, 2012 #

11 AM

cycling race (Femsjøen Rundt) 2:39:17 intensity: (2:46 @0) + (1:25:34 @1) + (41:10 @2) + (20:07 @3) + (8:50 @4) + (50 @5) 101.6 km (38.3 kph) +784m
ahr:144 max:179

was quite looking forward but scared as well, since it is ages that i had some long rides or something like training. most of the guys came with their high tec carbon bikes, little bit of a show off...
we hit quite nice speed all the way. all the small uphills were always quite stressfull for me being in the last third of the "tete de la cours", Jostein said it is much better to be in the first third. got to learn a bit about stuff like that. so anyway, could go with them all the way, even some of the short uphills sprints were quite tough. i ate all the way long some gels and one bar which was good. never felt lack of energy and could recover fast from the uphills. on our way downtown halden i was wondering where the last 6-8k will be, since it was written 110k in the bulletin. so i knew we going to go the long last hill and was expecting an extra loop after that. so i let some guys go to not overpace up the hill. Bullshit. there was no extra loop and the race is just 102k. luckily i asked some guy in the far beginning of the hill if it is just this one to the finish, but i think i still missed the chance to go with the small pack in front. lost some places due to this, so nailing up the last hill to still beat some Carbon-Junkies. Satisfied with my last hill, but not satisfied hitting it off so late (not my fault so). Anyway nice race. was fun.

cycling warm up/down 15:00 [1] 5.0 km (20.0 kph) +20m

einrollen ausrollen

Friday Sep 21, 2012 #

Note
(rest day)

loading up to 110k bike race on sunday

Thursday Sep 20, 2012 #

12 PM

cycling 8:50 intensity: (1:32 @0) + (7:18 @1) 4.01 km (27.2 kph) +33m
ahr:120 max:144

cycling hills 42:50 intensity: (3:37 @0) + (31:37 @1) + (7:19 @2) + (17 @3) 16.39 km (23.0 kph) +356m
ahr:131 max:157

both were one session, just changed "activity profile" on my watch during workout. getting cold outside
5 PM

Orienteering (Heming trening) 53:44 intensity: (3:01 @0) + (21:20 @1) + (18:02 @2) + (8:36 @3) + (2:38 @4) + (7 @5) **** 7.75 km (6:56 / km) +227m 6:03 / km
ahr:144 max:167 spiked:14/14c shoes: Icebug Spirit OLX

Wednesday Sep 19, 2012 #

8 PM

Orienteering 50:28 intensity: (7:12 @0) + (18:56 @1) + (4:13 @2) + (1:30 @3) + (11:59 @4) + (6:38 @5) ***** 8.0 km (6:18 / km) +201m 5:36 / km
ahr:153 max:180 spiked:12/13c shoes: Icebug Spirit OLX

mhm fuck. forgot to split the session. anyway. warm up than harry lagert cup 1 with 1min routechoice fuck up and jogg down :D
C • mind your tone son! 4

Tuesday Sep 18, 2012 #

5 PM

Running warm up/down 13:24 intensity: (6 @0) + (10:30 @1) + (1:06 @2) + (1:42 @3) 2.37 km (5:40 / km) +43m 5:11 / km
ahr:135 max:164 shoes: Montrail rogue racer

Running hills (OB trainings run) 20:32 intensity: (49 @0) + (15 @1) + (13 @2) + (38 @3) + (11:12 @4) + (7:25 @5) 2.65 km (7:45 / km) +397m 4:26 / km
ahr:172 max:184 shoes: Montrail rogue racer

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Montrail rogue racer

Monday Sep 17, 2012 #

5 PM

Running 44:53 [1] 9.04 km (4:58 / km) +135m 4:37 / km
shoes: Montrail rogue racer

Saturday Sep 15, 2012 #

9 AM

cycling long 1:44:13 intensity: (6:23 @0) + (44:38 @1) + (30:09 @2) + (19:14 @3) + (3:49 @4) 45.11 km (26.0 kph) +925m
ahr:143 max:171

2 PM

Orienteering 13:02 intensity: (31 @0) + (4:24 @1) + (7:42 @2) + (25 @3) **** 1.67 km (7:47 / km) +40m 6:57 / km
ahr:142 max:160 spiked:6/6c shoes: Icebug Spirit OLX

Friday Sep 14, 2012 #

9 AM

Alternativ 1:00:05 intensity: (1:17 @0) + (23:47 @1) + (14:42 @2) + (10:30 @3) + (9:49 @4)
ahr:144 max:171

first rollerskiing on the big threadmill at Olympiatoppen together with Anders, than after 40min i was tired and switched to last 20min cycling

Strength Training 10:00 [1]

Thursday Sep 13, 2012 #

11 AM

cycling 35:00 [1] 15.8 km (27.1 kph) +100m

to NM arena and back

Wednesday Sep 12, 2012 #

12 PM

cycling 51:54 intensity: (3:10 @0) + (42:44 @1) + (6:00 @2) 23.76 km (27.5 kph) +322m
ahr:131 max:155

6 PM

Running (Heming trening) 20:00 [1] 3.5 km (5:43 / km) +40m 5:24 / km
shoes: Montrail rogue racer

Tuesday Sep 11, 2012 #

5 PM

Running hills 1:01:15 intensity: (2:21 @0) + (34:00 @1) + (11:14 @2) + (4:48 @3) + (5:29 @4) + (3:23 @5) 10.91 km (5:37 / km) +244m 5:03 / km
ahr:146 max:184 shoes: Montrail rogue racer

Hill Pyramide with Ernst & Young as a training we organize in Oslos Bratteste / Slevik for our biggest sponsor. 30-60-90-120-150-120-90-60-30 with the same breaks.
went for it at some of them, the rest more cruising to give the body a good feeling.

Sunday Sep 9, 2012 #

3 PM

cycling 54:15 intensity: (2:33 @0) + (39:53 @1) + (10:04 @2) + (1:03 @3) + (42 @4) 26.02 km (28.8 kph) +388m
ahr:136 max:175

Saturday Sep 8, 2012 #

10 AM

Orienteering 47:30 intensity: (1:49 @0) + (12:59 @1) + (18:49 @2) + (13:41 @3) + (12 @4) ***** 5.59 km (8:30 / km) +136m 7:35 / km
ahr:149 max:166 spiked:13/14c shoes: Icebug Spirit OLX

Friday Sep 7, 2012 #

9 AM

Running 50:27 intensity: (51 @0) + (33:58 @1) + (14:02 @2) + (1:36 @3) 7.7 km (6:33 / km) +153m 5:58 / km
ahr:140 max:160 shoes: Asics DS Trainer 15

Thursday Sep 6, 2012 #

5 PM

Orienteering (Heming trening) 38:16 [1] **** 6.8 km (5:38 / km) +140m 5:06 / km
ahr:140 max:166 spiked:9/9c shoes: INOV Mudclaw

shadowing

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