Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: torbensfunk

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Skiing XC19 26:42:57 151.76 244.24 5300
  Running17 14:28:44 103.88(8:22) 167.18(5:12) 2566
  Strength Training12 7:41:04
  cycling6 5:25:00
  Alternativ3 54:41
  Crosstrainer3 45:00
  Orienteering1 43:19 4.97(8:43) 8.0(5:25) 20021 /24c87%
  Total47 56:40:45 260.62 419.42 806621 /24c87%
averages - sleep:8.3 weight:67.4kg

«»
4:15
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2010 #

11 AM

Skiing XC long (last day touring) 2:45:00 [1] 23.65 km (8.6 kph) +538m

the last three days i was touring with vibeke with big backpacks threw the nordmarka. lovely tour with some good experiences, and some bad, when there are no tracks...anyway, lovely three days, and really tired in the end.
C • Mütze ab 6

Saturday Jan 30, 2010 #

Skiing XC long (Touring) 4:15:00 [1] 33.0 km (7.8 kph) +609m

C • hmm 4

Friday Jan 29, 2010 #

12 PM

Skiing XC long (Touring) 3:00:00 [1] 22.0 km (7.3 kph) +588m

C • du freak hast internet in d... 2

Thursday Jan 28, 2010 #

1 PM

Skiing XC (to work) 41:20 intensity: (35:29 @1) + (5:51 @2) 5.7 km (8.3 kph) +317m
ahr:134 max:147

Skiing XC (at work) 30:00 [1]

4 PM

Skiing XC (from work) 30:12 [1] 8.64 km (17.2 kph) +43m
ahr:122 max:139

7 PM

Strength Training (NSK) 40:00 [1]
ahr:107 max:143 shoes: Mizuno Wave Precision 9

Alternativ (Innebandy) 17:24 intensity: (9:21 @1) + (7:56 @2) + (7 @3)
ahr:137 max:154 shoes: Mizuno Wave Precision 9

C • hatteste puls dran ? könnt... 4

Wednesday Jan 27, 2010 #

12 PM

Skiing XC (to work) 59:26 intensity: (58:26 @1) + (1:00 @2) 6.35 km (6.4 kph) +343m
ahr:121 max:144

together with vibeke

Skiing XC (at work) 25:00 [1]

3 PM

Skiing XC (back home) 30:42 intensity: (21:38 @1) + (9:04 @2) 7.91 km (15.5 kph) +30m
ahr:131 max:150

5 PM

Strength Training 30:00 [1]
ahr:113 max:139 shoes: Mizuno Wave Precision 9

Tuesday Jan 26, 2010 #

6 PM

Skiing XC (to work) 43:55 intensity: (34:56 @1) + (6:14 @2) + (2:45 @3) 5.8 km (7.9 kph) +319m
ahr:130 max:159 slept:7.5

Skiing XC (at work) 30:00 [1]
ahr:106 max:155

8 PM

Skiing XC (last group and back home) 53:57 intensity: (44:35 @1) + (9:22 @2) 12.5 km (13.9 kph) +124m
ahr:129 max:154

Monday Jan 25, 2010 #

4 PM

Running 29:57 intensity: (19:10 @1) + (10:29 @2) + (18 @3) 5.84 km (5:08 / km) +80m 4:48 / km
ahr:137 max:154 shoes: Mizuno Wave Precision 9

Alternativ (running technique) 27:17 intensity: (23:36 @1) + (3:41 @2)
ahr:129 max:141 shoes: Mizuno Wave Precision 9

Strength Training (HSK) 30:00 [1]
ahr:115 max:136 shoes: Mizuno Wave Precision 9

C • Hva 2

Sunday Jan 24, 2010 #

12 AM

Running (really easy) 33:13 [1] 5.4 km (6:09 / km) +69m 5:47 / km
ahr:120 max:137 slept:9.5 shoes: Mizuno Wave Precision 9

togehter with vibeke and kristoffer (cousin of vibeke)
C • herregud så mye du sover. 2
5 PM

Running hills 1:00:58 intensity: (10:25 @1) + (24:00 @2) + (25:20 @3) + (1:13 @4) 13.3 km (4:35 / km) +240m 4:12 / km
ahr:150 max:169 shoes: Mizuno Wave Precision 9

the right facts about climb will come tomorrow, when i am back home.
the session was that i was pushing in every uphill and trying to keep a steady pace on the flat.
it was quite tough because there was a lot of slippery snow on the ground, was happy about the few times i could run on some asphalt-part. good session

Saturday Jan 23, 2010 #

Note
slept:9.5

feeling shitty...
4 PM

Running 45:02 intensity: (39:17 @1) + (5:45 @2) 8.65 km (5:12 / km) +124m 4:51 / km
ahr:131 max:147 shoes: Mizuno Wave Precision 9

halden
C • du bist in halden du wurst?! 4

Friday Jan 22, 2010 #

5 PM

cycling (recovery) 45:00 [1]
slept:10.0 (rest day)

no more time for more training
C • 5 AM? 1

Thursday Jan 21, 2010 #

9 AM

Running 30:37 intensity: (25:12 @1) + (5:25 @2) 6.15 km (4:59 / km) +89m 4:39 / km
ahr:135 max:150 slept:7.5 shoes: Mizuno Wave Precision 9

Strength Training 15:00 [1]
ahr:112 max:136

12 PM

Skiing XC (to work) 41:40 intensity: (14:49 @1) + (26:51 @2) 5.7 km (8.2 kph) +320m
ahr:140 max:150

Skiing XC (at work) 30:00 [1]

2 hours ski school XC skiing
4 PM

Skiing XC (back home from work) 33:41 intensity: (19:24 @1) + (14:00 @2) + (17 @3) 8.81 km (15.7 kph) +83m
ahr:136 max:155

7 PM

Strength Training (NSK Circuits) 30:00 [1]
shoes: Mizuno Wave Precision 9

Alternativ (Innebandy) 10:00 [1]
shoes: Mizuno Wave Precision 9

C • nur nicht zuviel davon. son... 5

Wednesday Jan 20, 2010 #

11 AM

Note
slept:8.5

a lot to do with my exams. working at tryvann and NIH later one. hopefully i will be able to do some training today
3 PM

Skiing XC (back form work) 30:00 [1] 7.6 km (15.2 kph) +60m

7 PM

Note
(rest day)

no more training today. to tired and have to tidy up my room.
C • ja mach mal. sonst erkennt ... 2

Tuesday Jan 19, 2010 #

8 AM

Running (morningjogg) 40:06 [1] 6.95 km (5:46 / km) +92m 5:25 / km
ahr:121 max:132 slept:8.0 shoes: Adidas Adizero XT

really easy morning jogg with dag
6 PM

Skiing XC (to work) 50:53 intensity: (6:07 @1) + (33:55 @2) + (10:51 @3) 8.6 km (10.1 kph) +373m
ahr:147 max:161

Skiing XC (at work) 30:00 [1]

2 hours of cross country skiing ski-school. nice people i had to teach skiing.
9 PM

Skiing XC (from work back home) 43:35 intensity: (19:37 @1) + (22:58 @2) + (1:00 @3) 10.9 km (15.0 kph) +97m
ahr:139 max:156

i am really f`d now!

Monday Jan 18, 2010 #

1 PM

Skiing XC (3 hours ski school) 40:00 [1]
slept:8.5

5 PM

Skiing XC (skiing home) 50:59 intensity: (30:05 @1) + (17:35 @2) + (3:19 @3) 11.9 km (14.0 kph) +121m
ahr:131 max:160

more downhill, than uphill as you can see on the avg pace
had a big backpack on my back...quite annoying :D

Sunday Jan 17, 2010 #

9 AM

Skiing XC long 2:33:16 intensity: (27:39 @1) + (1:31:56 @2) + (33:41 @3) 33.3 km (13.0 kph) +698m
ahr:147 max:160 slept:8.5

with anders and erik. tough one. one nice fall. more facts later

Saturday Jan 16, 2010 #

10 AM

Orienteering 43:19 intensity: (10:09 @2) + (28:10 @3) + (5:00 @4) 8.0 km (5:25 / km) +200m 4:49 / km
spiked:21/24c slept:8.0 shoes: Inov-8 Xtalon 212 New

warm up on map
than 7 o-sprint intervals. loads of snow, so not always easy to take the fastest routechoice...especially tough to cut corners ;)
taking in controls with ida/joggdown with/without map
forgot my watch. so no heartrate, no pace, and so on...BOORING
Von Karten mit GPS

Von Karten mit GPS

Running warm up/down 1:00:00 intensity: (45:00 @1) + (15:00 @2) 10.0 km (6:00 / km) +150m 5:35 / km
shoes: Inov-8 Xtalon 212 New

så jenter. nå er det bare å legge inn deres split times ;)

sprint o intervals - Splits

Friday Jan 15, 2010 #

7 PM

cycling long (recovery) 1:30:00 intensity: (1:26:50 @1) + (3:00 @2) + (10 @3)
ahr:119 max:159

watched the last hour of eraser, than afterwards i wanted to watch an episode of heroes, but my battery died, and for a reason i can`t explain myself, the plug in and recharger did not harmonize...so boring music...
C • lesesal 2

Thursday Jan 14, 2010 #

8 AM

Running 35:32 intensity: (13:51 @1) + (21:16 @2) + (25 @3) 7.2 km (4:56 / km) +85m 4:40 / km
ahr:139 max:162 slept:8.5 shoes: Brooks Ghost

6 PM

Running 31:33 intensity: (5:34 @1) + (22:34 @2) + (3:25 @3) 6.98 km (4:31 / km) +86m 4:15 / km
ahr:147 max:163 shoes: Brooks Ghost

Strength Training (NSK circuit) 40:00 [1]
ahr:112 max:141 shoes: Mizuno Wave Precision 9

45sec activity
15sec station change
3min big break after done circuit.
4 x circuit

Running warm up/down (jogg down) 21:41 intensity: (20:00 @1) + (1:41 @2) 4.13 km (5:15 / km) +60m 4:54 / km
ahr:134 max:143 shoes: Mizuno Wave Precision 9

Wednesday Jan 13, 2010 #

Note
slept:8.5

no session this morning. working on my exams. training later on today
http://www.attackpoint.org/points.jsp?metric=2
..how did i manage this?
7 PM

cycling 1:00:00 [1]
ahr:117 max:140

watched the first hour of eraser. next time i will watch the last 50min
C • was sollte das heute vormit... 3

Strength Training 1:00:00 [1]
ahr:110 max:144 shoes: Mizuno Wave Precision 9

cycling warm up/down 10:00 [1]
ahr:104 max:120 shoes: Mizuno Wave Precision 9

Tuesday Jan 12, 2010 #

8 AM

Running 35:45 intensity: (21:05 @1) + (14:08 @2) + (32 @3) 7.21 km (4:58 / km) +91m 4:40 / km
ahr:139 max:156 slept:8.0 shoes: Brooks Ghost

beautiful morning
4 PM

Running long 1:32:04 intensity: (1:18:19 @1) + (13:45 @2) 16.4 km (5:37 / km) +353m 5:04 / km
ahr:133 max:151 shoes: Mizuno Wave Precision 9

nice really easy run with anders to grefsenkollen and back. nice night and beautiful view over oslo
with 5 speed ups in the end
Von Winter 2009/10

did the strides at the NIH due to fire-alarm was going when i arrived at home. so just went up on the road a long the track & field stadium, and did them there
C • nice day mate :) 2

Monday Jan 11, 2010 #

10 AM

cycling (recovery) 1:30:00 [1]
ahr:114 max:131 slept:8.0

watched "land of the lost" ..was alright
5 PM

Crosstrainer warm up/down 10:00 [1]
ahr:124 max:135 shoes: Mizuno Wave Precision 9

Strength Training 45:00 [1]
ahr:115 max:144 shoes: Mizuno Wave Precision 9

Sunday Jan 10, 2010 #

10 AM

Running long (Holmenkollen-runden) 1:51:25 intensity: (35:35 @1) + (38:15 @2) + (37:35 @3) 21.42 km (5:12 / km) +542m 4:37 / km
ahr:147 max:163 slept:8.5 shoes: Mizuno Wave Precision 9

first time this year. wanted to take it easy, due to not knowing how my body will react to the climbing and the amount of time i am going to run. wonderful morning in Oslo. found my dream-house, had some awesome views, can`t be better!!!
Von Ablagebox


i justed checked my trainings diary from the last times i was running that loop, and my time is round about the same it was last year, just my average heart rate is higher, so will see how it will be in February.

Saturday Jan 9, 2010 #

11 AM

cycling warm up/down 15:00 [1]
ahr:112 max:126 shoes: Mizuno Wave Precision 9

Crosstrainer warm up/down 5:00 [1]
ahr:127 max:137 shoes: Mizuno Wave Precision 9

Running tempo (@threadmill) 40:00 intensity: (2:24 @1) + (13:35 @2) + (9:26 @3) + (14:35 @4) 8.88 km (4:30 / km)
ahr:158 max:175 shoes: Mizuno Wave Precision 9

5min@ca.12km/h
20min@tempo changes 13-15km/h
15min jogg down at ca. 12km/h
C • Puls 2

Strength Training (upper body) 36:04 intensity: (35:45 @1) + (19 @2)
ahr:121 max:142 shoes: Mizuno Wave Precision 9

Friday Jan 8, 2010 #

8 AM

Running 28:48 intensity: (9:49 @1) + (18:59 @2) 5.9 km (4:53 / km) +78m 4:35 / km
ahr:140 max:154 slept:8.0 shoes: Mizuno Wave Precision 9

cold outside. but really lovely morning
3 PM

Skiing XC long 1:14:44 intensity: (11:05 @1) + (47:19 @2) + (16:20 @3) 16.52 km (13.3 kph) +395m
ahr:148 max:163

was jogging to the tracks, really really nice tracks in the nordmarka right now. had really good grip and good ski. but damn it got cold in the end.
good session! happy
jogging back afterwards, but will not count the jogging as training

Thursday Jan 7, 2010 #

Note
slept:8.5

Oslo, Norway
Mostly Cloudy
-17°C (feels like -25C)


OH that is true...will do some indoor-session later one.
2 PM

cycling 15:00 [1]
shoes: Mizuno Wave Precision 9

Strength Training 1:00:00 intensity: (40:00 @1) + (15:00 @2) + (5:00 @3)
shoes: Mizuno Wave Precision 9

C • yeah. geht ab. mit balken u... 2

Wednesday Jan 6, 2010 #

Crosstrainer 30:00 [1]
slept:6.0 (rest day) shoes: Mizuno Wave Precision 9

Tuesday Jan 5, 2010 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Precision 9

Strength Training 50:00 intensity: (30:00 @1) + (15:00 @2) + (5:00 @3)
shoes: Mizuno Wave Precision 9

last time at ZAP, from now on in Oslo. traveling back to Oslo this afternoon.

Monday Jan 4, 2010 #

11 AM

Skiing XC long 1:19:37 intensity: (37:25 @1) + (41:47 @2) + (25 @3) 15.36 km (11.6 kph) +242m
ahr:139 max:155

with krügerol. went to hasselfelde in the beautiful harz. good conditions.
Von Winter 2009/10

Von Winter 2009/10

Von Winter 2009/10

Sunday Jan 3, 2010 #

2 PM

Running long (snowy) 1:10:37 intensity: (10:20 @1) + (58:22 @2) + (1:55 @3) 13.94 km (5:04 / km) +177m 4:46 / km
ahr:145 max:156 shoes: Mizuno Wave Precision 9

C • wow. 1

Saturday Jan 2, 2010 #

Strength Training 25:00 [1]
slept:10.0

Friday Jan 1, 2010 #

1 PM

Running long 1:31:26 intensity: (39:38 @1) + (49:19 @2) + (2:29 @3) 16.83 km (5:26 / km) +250m 5:03 / km
ahr:140 max:161 slept:5.5 weight:67.4kg shoes: Mizuno Wave Precision 9

snowy. with krügerol, bastl, jeff and kai. really nice one!

« Earlier | Later »