Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Dec 31, 2009:

activity

time

miles

Strength Training

12:20:00

Running

7:32:17

56.08

(8:04)

90.25

(5:01)

597

cycling

4:21:00

Crosstrainer

1:45:00

Skiing XC

1:36:18

13.56

(8.5/h)

21.83

(13.6/h)

347

Alternativ

1:05:00

Wandern/Trekking

1:00:00

Total

29:39:35

69.64

112.08

944

averages - sleep:8.4 weight:67.7kg

2:25

0:00

» now

Tuesday Dec 29, 2009 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
slept:7.5 shoes: Mizuno Wave Precision 9

Strength Training 30:00 [2]
shoes: Mizuno Wave Precision 9

Running (with short tempos) 41:49 [3] 8.61 km (4:51 / km) +45m 4:44 / km
ahr:140 max:172 shoes: Mizuno Wave Precision 9

with krügerol. brühl. 7times speed ups

Monday Dec 28, 2009 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
slept:9.0 weight:68.2kg shoes: Mizuno Wave Precision 9

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

Sunday Dec 27, 2009 #

Skiing XC long 1:36:18 [1] 21.83 km (13.6 kph) +347m
ahr:144 max:162 slept:7.0 weight:68.4kg

not the very best conditions, but was alright. first 5k rally nice, than more icy and stoney

Saturday Dec 26, 2009 #

Wandern/Trekking (kinderwagenschieben) 1:00:00 [1]
shoes: Mizuno Wave Precision 9

3h of walking with family on icy pathes/roads. 2hours long i was pushing mattis buggy, with him sleeping inside like a little angle. knackered afterwards, slept at the couch.

Friday Dec 25, 2009 #

Running (christmasrun) 1:08:16 [1] 12.22 km (5:35 / km) +199m 5:10 / km
ahr:139 max:160 slept:5.5 weight:66.4kg shoes: Mizuno Wave Precision 9

looong night with a bit too much unicum and sambuca. woke up with a slight heavy head, but no way to back out this years edition of christmas-run. so went from home, really icy outside. so the race was cut down from 6km to a 1,3km loop. Jeff, Kai, Klaus and me decided to go running a longer loop on the altenburg. really nice. really knackered afterwards.

Thursday Dec 24, 2009 #

Running warm up/down 10:00 [1] 2.1 km (4:46 / km)
shoes: Mizuno Wave Precision 9

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

Note

Merry X-Mas to everybody who is reading my trainings blog! :)

C • thx 2

Wednesday Dec 23, 2009 #

Running warm up/down 10:00 [1] 2.01 km (4:59 / km)
shoes: Mizuno Wave Precision 9

Strength Training 1:00:00 [2]
shoes: Mizuno Wave Precision 9

--------------------------------------------------------------------------------

Running 45:52 [2] 9.53 km (4:49 / km) +145m 4:28 / km
ahr:145 max:158 shoes: Mizuno Wave Precision 9

really slippery

Monday Dec 21, 2009 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Precision 9

Strength Training 1:00:00 [2]
shoes: Mizuno Wave Precision 9

Sunday Dec 20, 2009 #

Running 32:37 [1] 5.6 km (5:49 / km)
ahr:122 max:129 shoes: Mizuno Wave Precision 9

with vibeke and way too cold, -17,5

Saturday Dec 19, 2009 #

Note
(rest day)

late waking up and than christmas shopping and so on with vibeke. physio already closed and too cold to run outside...what a bad training-motivation

Friday Dec 18, 2009 #

Note
(rest day)

was supposed to get to dresden in time to be able to play innebandy with krügerol and pepa, but ...traffic jam, -18 degrees and bad road-condition, made the 2.5hours trip to a 4 hours trip and no innebandy and so on for me...damn it!

Thursday Dec 17, 2009 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Precision 9

Strength Training (& balance & coordin.) 1:15:00 [2]
shoes: Mizuno Wave Precision 9

Wednesday Dec 16, 2009 #

Running tempo (threadmill) 35:00 [3] 7.85 km (4:28 / km)
ahr:155 max:188 slept:8.0 shoes: Mizuno Wave Precision 9

10min@12,1km/h
5min@16.1km/h
5min@13,1km/h
2min@17,1km/h
2min@13,1km/h
1min@18,1km/h
5min@12,6km/h

Strength Training (& ankle stuff) 15:00 [2]

Note

Traveling to Germany in some minutes

Tuesday Dec 15, 2009 #

Alternativ (swimming) 30:00 [2]
slept:9.0

Running (snow-ish) 40:25 [1] 8.46 km (4:47 / km) +110m 4:29 / km
ahr:140 max:158 shoes: Inov-8 Xtalon 212 New

heart rate getting better.

Strength Training (& ankle stuff) 30:00 [1]
ahr:105 max:121

Monday Dec 14, 2009 #

cycling long (spinning) 1:30:00 [1]
ahr:125 max:143 slept:7.5

Strength Training (ankle stuff) 10:00 [1]

Sunday Dec 13, 2009 #

Running (OUTSIDE@asphalt) 38:18 [1] 7.92 km (4:50 / km) +98m 4:33 / km
ahr:147 max:161 slept:10.0 shoes: Mizuno Wave Precision 9

haha my shape is really trashed, but got enough time to get in shape again ;)

C • det er godt å se at du ende... 2

Strength Training (whole body) 1:00:00 [3]
ahr:125 max:139

Saturday Dec 12, 2009 #

Crosstrainer warm up/down 10:00 [1]
slept:7.0 shoes: Mizuno Wave Precision 9

Running (threadmill) 30:00 [2] 6.2 km (4:50 / km)
shoes: Mizuno Wave Precision 9

10min @ 12km/h, than 5min@14km/h, than rest @12km/h

Strength Training 50:00 [3]
shoes: Mizuno Wave Precision 9

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

Note

C • geil. 3

Friday Dec 11, 2009 #

cycling warm up/down 20:00 [1]
ahr:116 max:129 slept:9.0 shoes: Mizuno Wave Precision 9

Running (threadmill @ 12km/h) 25:00 [2] 5.0 km (5:00 / km)
ahr:147 max:156 shoes: Mizuno Wave Precision 9

first minutes some pain, than painless

Strength Training (ankle stuff) 5:00 [1]

-------------------------------------------------------------------------------------

Crosstrainer warm up/down 10:00 [1]
shoes: Brooks Ghost

Strength Training 40:00 [3]
shoes: Brooks Ghost

5min row-machine
30min strength with ida (back, belly, osv.) 30x50/10
5min calve raises & benchpress

C • snakk om å være rask til å ... 3

cycling warm up/down 6:00 [1]
shoes: Brooks Ghost

Thursday Dec 10, 2009 #

Running (threadmill) 20:00 [1] 3.95 km (5:04 / km)
ahr:140 max:159 slept:9.5 shoes: Mizuno Wave Precision 9

NO PAIN! yes!
but damn it was tough to run...felt like running 4min/km ... tried to run at 15km/h for 30sec. which was working fine without any pain.
happy to be "back" (?) again.

Strength Training (NSK) 40:00 [2]
ahr:111 max:139 shoes: Mizuno Wave Precision 9

Alternativ (innebandy) 20:00 [3]
shoes: Mizuno Wave Precision 9

C • Hate it - or love it. 4

Wednesday Dec 9, 2009 #

Running (testing the ankle) 15:00 [1] 2.8 km (5:21 / km)
slept:8.5 (injured) (sick) shoes: Mizuno Wave Precision 9

weheys. running for 15min with slight pain, its like some itching, or little spot-pain. we decided since it is just a little bit of pain, that i will try to go up 5min every day until monday, where i have a new appointment. worse was my muscular injury from the right ass down the whole leg, which is coming from my back.
anyway since i am still sick, no more training for today, by this i hope to be back training again tomorrow

Tuesday Dec 8, 2009 #

Note
slept:9.5 (injured) (sick) (rest day)

Awesome...sick, injured, bad weather...what did i do wrong to get punished like this?

Monday Dec 7, 2009 #

Note
slept:9.5 (injured) (sick) (rest day)

woke up several times this night, but feeling better this morning. reckon i will do some 30min spinning today. to sweat out a bit more ...

Sunday Dec 6, 2009 #

Note
slept:10.5 (injured) (sick) (rest day)

woke up. sore throat. nose full of shitty stuff, damn it. i reckon my body does not like me very much. good there is sportssøndag on NRK...

Saturday Dec 5, 2009 #

Crosstrainer warm up/down 15:00 [1]
(injured) shoes: Brooks Ghost

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

Note
slept:9.5

damn it, dont know what i am doing wrong. slept really well, but woke up with a slightly soar throat. thats why i am just doing one session today. boring.
good there is NRK sportslørdag og man. city vs. chelsea

Friday Dec 4, 2009 #

Crosstrainer 30:00 [2]
ahr:143 max:166 slept:8.5 (injured) shoes: Mizuno Wave Precision 9

Strength Training (ankle stuff) 5:00 [1]

cycling (10x2min, 1min rest) 1:00:00 [3]
ahr:135 max:161 (injured)

15min warm up @ 118avg. 131max
10x2min intervals standing @ 148avg, 161max
9x1min sitting @ 150avg, 160max
16min cool down @ 125avg

wanted to go for strength training afterwards, but too tired and hungry, so went home

Thursday Dec 3, 2009 #

cycling warm up/down 10:00 [1]
slept:9.5 (injured) shoes: Mizuno Wave Precision 9

Crosstrainer 40:00 [3]
ahr:149 max:159 (injured) shoes: Mizuno Wave Precision 9

first time i tested this one. alex said might be working for me and my ankle and indeed it did. no pain at all. so now i got a new thing to do to not get bored of cycling! ;)

Strength Training (ankle stuff) 5:00 [1]
(injured)

cycling 35:00 [1]
ahr:125 max:138 (injured) shoes: Brooks Ghost

Strength Training (NSK) 40:00 [2]
ahr:111 max:144 (injured) shoes: Brooks Ghost

Alternativ (innebandy) 15:00 [3]
ahr:143 (injured) shoes: Brooks Ghost

i dont understand my foot. no pain at all playing innebandy, but running is pain...strange!

Wednesday Dec 2, 2009 #

Note
slept:6.0 (rest day)

damn it...was just supposed to be a concert...i was actually not planning to get a little bit too drunk. anyway. too little sleep, have an appointment at olympiatoppen in some minutes. hopefully i will behave ;)
than i will try to catch some sleep over the whole day

Note

have been at olympiatoppen.
8min on the threadmill with pain so we decided no running until next week

C • Ønsker fortsatt god bedring... 4

Tuesday Dec 1, 2009 #

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

Strength Training 50:00 [2]
(injured) shoes: Mizuno Wave Precision 9

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

« Earlier | Later »