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Training Log Archive: torbensfunk

In the 31 days ending Dec 31, 2007:

activity

time

miles

Running

18:41:20

137.89

(8:08)

221.92

(5:03)

cycling

7:26:06

Strength Training

7:17:21

Alternativ

3:33:12

Total

36:57:59

137.89

221.92

averages - sleep:8.2 rhr:51

3:42

0:00

» now

Monday Dec 31, 2007 #

Running long 2:40:31 [2] 27.23 km (5:54 / km)
ahr:139 max:166 slept:8.0 shoes: Asics GT 2130

yeah!
long run around halden. first we met hallvard at rødsparken. from there on we went to idde-fjord and ran there, than to festning and from festning to høias. really nice run in the sun.
pepa was speeding up in the end so robert and i had some problems to follow, but its alright for us ;)
nice run with the boys.
thats all for 2007

whooop whooop!

now we gonna drink alcohol and watch porn. hell yeah!

C • 1

C • Schicke pictures off deiner side! 1

Sunday Dec 30, 2007 #

Running warm up/down 25:17 [1] 4.2 km (6:01 / km)
ahr:126 max:152 slept:8.0 shoes: Asics GT 2130

feeling better again.
nice warm up in halden

Running intervals (7:30min Intervals) 53:30 [4] 11.6 km (4:37 / km)
ahr:169 max:183 shoes: Asics GT 2130

1. 7:31min at 164avg, 176max, pace : 3:41min
break at 4min 139avg down to 119
2. 7:30min at 168, 179max, pace: 3:44min
break at 4min 139avg down to 122
3. 7:31min at 170avg, 182max, pace: 3:42min
break at 4min avg 142 down to 123
4. 7:29min at 170avg, 180max, pace: 3:45min
break at 4min at 139avg down to 125
5. 7:30min at 173avg, 183max, pace: 3:37min

Running warm up/down (cool down) 17:10 [1] 2.1 km (8:10 / km)
ahr:135

first 4min of walking down.
nice session with krügerol and saltn pepa!

Saturday Dec 29, 2007 #

Running (Morning Jogg) 31:21 [1] 5.6 km (5:36 / km)
ahr:134 max:149 slept:9.0 shoes: Asics GT 2130

nice morning jogg in shitty weather with the boys.
pepa and krügerol am start.
had a long travelling day yesterday, so just some easy stuff for today :)

C • Ein dreifaches Hallo nach Oslo 2

Thursday Dec 27, 2007 #

Running long (test the body) 1:22:50 [3] 18.0 km (4:36 / km)
ahr:143 max:158 slept:9.0 shoes: Saucony Type A

feeling better, but legs really tired and body not 100% well again.
anyway tried to push a bit harder and had a nice run.
going back to norway tomorrow.

Wednesday Dec 26, 2007 #

Running (jogging) 1:01:50 [2] 10.0 km (6:11 / km)
ahr:128 max:139 slept:8.0 (sick)

nice jogging

Strength Training 31:00 [2]
(sick)

just some exercises for the whole body

Tuesday Dec 25, 2007 #

Running warm up/down (warm up) 17:28 [3] 3.5 km (4:59 / km)
ahr:149 max:167 (sick) shoes: Saucony Type A

still having a slightly cold, but feeling better. had a warm up before the christmas-run we competing at every 25th dec :)
was running, while my father was cycling besides me.
nice warm up

Running race (christmas race) 24:31 [5] 5.9 km (4:09 / km)
ahr:168 max:181 slept:7.0 (sick) shoes: Saucony Type A

christmas race. took it quite easy in the beginning, than speeded up, but due to my illness i decided not to go for the 100%. so had really nice pace and was doing a faster session. nice one.

Running warm up/down (jogg down) 26:30 [3] 5.5 km (4:49 / km)
ahr:141 max:150 (sick) shoes: Saucony Type A

jogg down together with my uncle.
nice one.
now its christmas day, so i hope i will gain some weight ;)

happy christmas to all of you

Monday Dec 24, 2007 #

Note
(sick)

christmas day, planned to train, but was not quite healthy again and quite tired, so decided to take an day off and take it easy :)

Sunday Dec 23, 2007 #

Running (jogging / coordination) 1:00:29 [2] 10.0 km (6:03 / km)
ahr:129 max:147 (sick) shoes: Saucony Type A

was at my grandparents place. had a nice jogging after a heavy dinner, so felt quite shitty in the beginning, but got much better after 10min running-coordination.
was nice. but cold. still not fresh again

Saturday Dec 22, 2007 #

Running warm up/down (jogging) 40:49 [2] 7.5 km (5:27 / km)
ahr:134 max:156 (sick)

still not felt to good, but getting better. will see what time tells.
had a nice run in former trainingterrain of mine. nice one :)

Friday Dec 21, 2007 #

Running (jogging) 32:13 [1] 5.5 km (5:51 / km)
ahr:124 max:139 (sick)

what a night. my plan was delayed...5 hours. was back home in germany at 04:00 AM...than had to wake up at 08:00 and went to the doctor, to give blood and get a check on my cold. now i am back in germany trying to get myself back in healthy status again :)

had a nice jogg this afternoon in the slightly sunny area called altenburg. easy nice. good one.

Strength Training (strength and coordination) 30:00 [1]
ahr:105 max:120

at home after been running.
nice one. parents got a new TV, so was good to do the exercises infront of it ;)

Thursday Dec 20, 2007 #

Running (jogging) 45:44 [2] 7.0 km (6:32 / km)
ahr:132 max:148 slept:8.0 (sick) shoes: Nike Air Pegasus 2006

had exmaniation today. was alright i would say, looking forward to see if i was good enough ;)
did a easy run in the winter weather, still sick and not feeling to good while running. but it was nice to get out.
will travel back to germany this afternoon for christmas-holidays.
hope to get healthy again and get back training :)

Wednesday Dec 19, 2007 #

cycling warm up/down (spinning) 45:08 [1]
ahr:120 max:138 (sick)

not how it is supposed to be. feeling weak. not healthy, tired from examination reading. and so on. hope i will do a good job tomorrow

spinning was alright.

Strength Training (upper body) 43:43 [2]
ahr:127 max:150 (sick) shoes: Brooks Racer ST

just right after spinning.
nice session but really really tired in the end with a slightly feeling of being dizzy

Tuesday Dec 18, 2007 #

Running (rolling along) 36:57 [2] 7.0 mi (5:17 / mi)
ahr:135 max:153 (sick) shoes: Saucony Type A

first reading for examination, than going downtown christmas-shopping with doro. so came home late, and still not healthy again, so had to take a short run.
felt better than yesterday, hope to train as i want to tomorrow.

C • sickness 2

Monday Dec 17, 2007 #

Running warm up/down (regenaration) 30:31 [1] 5.0 mi (6:06 / mi)
ahr:123 max:137 (sick) shoes: Saucony Type A

easy run just to get myself outside my flat. having a sore throat, so feeling quite shit.
had just to get out, hope feeling better tomorrow. having a lot of tea while i am reading for my examination on thursday.

Note
(sick)

got myself a nice cold.

Sunday Dec 16, 2007 #

Note
(rest day)

hangover and travelling day

Saturday Dec 15, 2007 #

Note

resting day, party tonight

Friday Dec 14, 2007 #

cycling (easy one) 32:58 [2]
ahr:115 max:134

did some nice spinning to get my legs fresh again.

did some stretching afterwards

Thursday Dec 13, 2007 #

Alternativ (Aerobic and Strength) 53:12 [2]
ahr:115 max:140 shoes: Brooks Racer ST

i am at vibekes place in ringebu.
she is always doing some aerobic training with her folkehögskole on thursday evenings, so i just joined :)
was actually quite nice.
the aerobic part was hard so, since i did not knew one single step.
but the strength part was really good.
nice one :)

Wednesday Dec 12, 2007 #

Running warm up/down (morning run) 29:34 [2] 5.0 mi (5:55 / mi)
ahr:128 max:138 slept:9.0 shoes: Nike Air Pegasus 2006

nice and easy morning run. lovely morning, but couldn`t catch the sun as i was too early out :D
nice felt a bit better, but still feels like walking on eggs

cycling (regenaration) 1:10:36 [2]

nice spinning. forgot my polar-belt again. but felt really good for the legs.
nice warm up for strength training

Strength Training (upper body) 1:05:53 [2]
shoes: Brooks Racer ST

nice strength training for upper body and some balance for the legs

Tuesday Dec 11, 2007 #

Running warm up/down (morning run) 29:09 [2] 5.0 km (5:50 / km)
ahr:125 max:142 slept:8.0 shoes: Saucony Type A

10:05 AM

really easy run together with siv-o :)
nice one.
sunny and cold :)

Running warm up/down (warm up) 28:55 [2] 4.0 km (7:14 / km)
ahr:123 max:150 shoes: Saucony Type A

17:10
warm up before intervals. quite nice felt alright.
legs quite tired so.?!

Running intervals (200m intervals) 22:00 [5] 3.8 mi (5:47 / mi)
ahr:150 max:178

10times 200m intervals with 200m rest

1. 200m 32.1sec at 142avg, 164max
break for 1min37sec at 149avg down to 124
2. 200m 31.0sec at 145avg, 167max
break for 1min40sec at 152avg, down to 136
3. 200m 30.5sec at 146avg, 172max
break for 1min49sec at 154avg down to 138
4, 200m 30.5sec at 147avg, 172max
break for 2min2sec at 149avg down to 140
5. 200m 30.7sec at 152avg, 176max
break for 1min52sec at 158avg down to 135
6. 200m 29.6sec at 149avg, 178max
break for 1min54sec at 158avg down to 135
7. 200m 32.3sec at 150avg, 176max
break for 1min59sec at 157avg, down to 137
8. 200m 31.9sec at 145avg, 175max
break for 1min58sec at 153avg down to 128
9. 200m 32.5sec at 143avg, 173max
break for 1min59sec at 154avg down to 137
10. 200m 31.3sec 146avg, 175max

really tired in the end, legs hurt like hell because of burning muscles. nice session.

used nike cross country spikes on a bit icy track at kringsjaa stadion.

Running warm up/down (warm down) 27:46 [2] 4.0 mi (6:57 / mi)
ahr:129 max:143 shoes: Saucony Type A

cool down. met pit in the end, so nice to had somebody who joined me while jogging down. first some loops at stadion jogging down together with sivert and johannes, than a small loop at kringsjaa

Monday Dec 10, 2007 #

cycling warm up/down (normal) 1:00:13 [2]

forgot my polar-belt, so no heart-rate. but did not take it too easy, so got quite nice training there

Strength Training (upper body) 1:00:00 [2]
shoes: Brooks Racer ST

nice workout together with sivert.
really tired now.
happy to get some food and sleep and got a nice movie from sivert and some magazine with an interview about therese johaug.

Sunday Dec 9, 2007 #

cycling long (spinning) 1:00:00 [2]
ahr:127 max:147 slept:8.0

nice easy spinning. not too easy, but alright ;)
i decided to do one hour spinning and some running afterwards, since my legs were really tired and i felt quite tired in my body too

Running (asphalt) 40:06 [3] 8.5 km (4:43 / km)
ahr:138 max:153 shoes: Saucony Type A

nice running, straigth after spinning. tempo was alright, not too easy, not too fast.
had to run most of the time right beside of asphalt on the grass panel, as it was dark and too icy in the forest.
nice session, happy about my week

Saturday Dec 8, 2007 #

Running tempo (cross) 47:56 [3] 10.0 km (4:48 / km)
ahr:144 max:159 slept:8.0 shoes: Nike Air Pegasus 2006

quite slippery here and there.
nice cross-running. not possible to run bigger pathes, to icy, so i decided to do a faster cross-running. nice session.
right knee gets better, but still not good enough.

Running (running-technique) 13:00 [1] 2.0 km (6:30 / km)
ahr:129 max:145 shoes: Nike Air Pegasus 2006

running technique right after cross-running

Friday Dec 7, 2007 #

Running warm up/down (regeneration) 47:42 [2] 8.0 mi (5:58 / mi)
ahr:126 max:143 shoes: Nike Air Pegasus 2006

yeah boyx

Alternativ (swimming) 25:00 [2]

nice one together with johannes

Thursday Dec 6, 2007 #

Alternativ (Volleyball) 1:30:00 [2]
shoes: Brooks Racer ST

nice volleyball session.
twisted my ancle slightly...so that was not that good, but doing well now

cycling warm up/down 40:02 [2]
ahr:115 max:132

20min warm up before intervals
105avg, 117 max.
20min cool down after intervals
124avg, 132max

cycling intervals (6 times 4min/4min) 44:03 [5]

6 times standing 4min power, 4min rest

1. 4min 139avg, 150max
break at 117avg down to 108
2. 4min 144avg, 158max
break at 122avg down to 110
3. 4min 149avg, 163max
break at 127avg down to 119
4. 4min 151avg, 160max
break at 123avg downt to 106
5. 4min 150avg, 164max
break at 126avg down to 113
6. 4min 153avg, 165max

nice session, really tired in the end

Strength Training (and balance) 48:12 [2]
ahr:117 max:145

strength training for upper body and some leg-exercises with balance-training afterwards.

no i am f`d

Wednesday Dec 5, 2007 #

Alternativ (Teamsport) 45:00 [2]
rhr:50 slept:8.0 shoes: Brooks Racer ST

teamsports at highschool.
tried to play together with people sitting in a wheelchair and so on.
tested my resting-hr this morning when i woke up...i couldnt get under 50...that sounds strange

Running tempo (on threadmill) 51:09 [4] 11.0 km (4:39 / km)
ahr:148 max:178 shoes: Brooks Racer ST

first 16:50min warm up at 129avg and 146max at a pace of 11.3km/h
than i raised 1km/h every 5min. climbing was 1,5%
together 4times raising up.
than cool down running 14:18min
nice session. i had to run on the threadmill, since it`s to icy outside on the pathes and i dont wanna get some injury.

Tuesday Dec 4, 2007 #

Running warm up/down (Test the knees) 36:22 [1] 5.0 km (7:16 / km)
ahr:112 max:134 rhr:51 shoes: Nike Structure

resting-hr just before running.
nice easy jogg to test the knees. felt alright with a little bit of pain in the right knee. ran together with martin jullum. really icy on the pathes, so quite hard to run.

cycling warm up/down (warm up/cool down) 35:03 [2]
ahr:119 max:137

warm up for intervals at avg 113, 20min
cool down after intervals at avg 125, 15min
felt alreit in the knee

felt really tired at the cool down

cycling intervals (10 x 60sec.) 28:01 [5]
ahr:145 max:175

60 sec intervals with 2min rest. max power.
i got really really tired in the end. long time ago i had been that tired.
did 10 times.

1. 1:01min, 134avg, 157max
break at 134avg down to 112
2. 59sec., 138avg, 162max
break at 143avg down to 119
3. 1:00min, 138avg, 162max
break at 140avg, down to 119
4. 1:00min, 140avg, 165max
break at 145avg down to 121
5. 1:00min, 140avg, 162max
break at 141avg down to 120
6. 1:00min, 139avg, 164max
break at 144avg, down to 123
7. 1:00min, 149avg, 172max
break at 155avg down to 132
8. 1:00min, 149avg, 170max
break at 154avg down to 137
9. 1:00min, 156avg, 175max
break at 158avg down to 136
10. 1:00min, 153avg, 171max

Strength Training (and balance) 34:44 [1]
ahr:116 max:137 shoes: Brooks Racer ST

strength for upper body directly after spinning.
and some balance for ancles afterwards

24:42min strength
10:02min balance...

tired

Monday Dec 3, 2007 #

cycling warm up/down (before strength) 30:02 [2]

just a warm up before the strength training. did it to see how my knee is doing. got some pain if i spinn hard, but alright at steady pace.
back in oslo, back in training

Strength Training (upper body&balance) 48:49 [2]
shoes: Brooks Racer ST

strength training with focus on upper body, since some problems with the knee caused by hitting a stone while snowboarding yesterday.

afterwards some balance for ancles

Sunday Dec 2, 2007 #

Strength Training (morning strength) 35:00 [3]

same again.

afternoon awesome sunny weather with freeriding!

but than hit my knee on a stone...fuck! hurts!

Saturday Dec 1, 2007 #

Strength Training (morning strength) 40:00 [3]

same as yesterday, but more balance.

rest of day skiing...LOVELY freeriding! awesome

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