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Training Log Archive: torbensfunk

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	cycling	16	21:42:28	394.6	(18.2/h)	635.04	(29.3/h)	5948
	Running	7	4:24:27	32.98	(8:01)	53.07	(4:59)	823
	Wandern/Trekking	1	2:00:00	4.97	(24:08)	8.0	(15:00)	400
	Orienteering	1	57:42	4.69	(12:19)	7.54	(7:39)	278	10 /	12c	83%
	Alternativ	3	48:25	0.75		1.2
	Strength Training	2	25:00
	Total	25	30:18:02	437.98		704.85		7449	10 /	12c	83%
	[1-5]	25	30:08:02
averages - sleep:10

2:33

0:00

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Saturday Jul 30, 2011 #

Wandern/Trekking 2:00:00 [2] 8.0 km (15:00 / km) +400m 12:00 / km
shoes: Asics DS Trainer 15

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Friday Jul 29, 2011 #

12 PM

cycling tempo 1:14:32 38.28 km (30.8 kph) +345m

argh heart rate monitor still not working even i changed the battery, damn it.
first one loop warm up, than one loop tempo and than cycle down.
disappointed, thought i could go faster than that, maybe a bit tired from the last days, but still not good.

Thursday Jul 28, 2011 #

5 PM

cycling 1:16:10 [2] 42.43 km (33.4 kph) +388m
ahr:140 max:154

nice cycling, this is a really nice loop. its not to hilly, but there are always some small uphills, but as well some nice flats. good one. first km the watch was switched off, dont know why

and its windy down here in Østfold :D ...it is less windy in Oslo

Wednesday Jul 27, 2011 #

9 AM

Running (t/r Høiås) 1:06:59 [1] 13.12 km (5:06 / km) +198m 4:45 / km
shoes: Mizuno Wave Elixir 6

starting to get some more minutes done by running. puhhh legs were tired from yesterday in the beginning, than it got better and better. i took a drinking break at Høiås and when i started again my gluteus muscles started to get tired. tired there now. rest felt good.

5 PM

cycling (recovery) 1:15:00 [1] 28.0 km (22.4 kph) +200m

easy one with Vibeke to Kruseter, there swimming and than back home. really nice day :)

Alternativ (Swimming) 12:00 [1]

felt tough today, i was tired... Kruseter. it was really nice and the water quite warm :)

Tuesday Jul 26, 2011 #

1 PM

Running 35:14 7.53 km (4:41 / km) +120m 4:20 / km
shoes: Mizuno Wave Elixir 6

way too little nutrition before i started running, so felt quite empty. running without heart rate the next couple of sessions, i get just frustrated by it. aim is to get my running rolling again to slowly get in shape for NM.

Alternativ (Swimming) 10:00 [1]

pool at Vibekes place..no use of legs just technical skills for the arms ..the temperature is 25 in the pool, but i have to get used to swim in that wet suite.

Aus Torben Wendler

C • Looks good! 2

6 PM

cycling hills 1:08:40 35.62 km (31.1 kph) +449m
ahr:133 max:172

Kind of intervals. Went for it on every hill...tough. tired on the end... as the heart rate indicates i died in the end

C • Hope Vibeke was there to gi... 1

Sunday Jul 24, 2011 #

9 AM

cycling 1:18:44 [1] 41.99 km (32.0 kph) +394m
ahr:136 max:161

nice easy cycling, in the end of i hit the rainwall...wet wet wet

Running (quick transition ) 19:38 [2] 4.28 km (4:35 / km) +58m 4:18 / km
ahr:150 max:157 shoes: Mizuno Wave Elixir 6

there it is done. my first transition session. the running felt alright in the legs, but the heart rate was really high, weheys...did not feel perfect as well. maybe it is just my bad shape right now.

rainy rainy

C • Got a crush on.. 1

Saturday Jul 23, 2011 #

Running (w vibeke) 22:54 [1] 4.0 km (5:44 / km) +80m 5:12 / km
ahr:123 max:149 shoes: Mizuno Wave Elixir 6

Friday Jul 22, 2011 #

Note

no training. just sitting in front of the TV being shocked.

Wednesday Jul 20, 2011 #

4 PM

Orienteering 57:42 [2] ***** 7.54 km (7:39 / km) +278m 6:28 / km
spiked:10/12c shoes: Icebug Spirit OLX

some summer training in Oslo arranged by some company. had a massive mistake to the 3rd control with running back and shit like that (8min) ..took it easy

Tuesday Jul 19, 2011 #

9 AM

Note

was planning to do Halden - Oslo today (on my bike)...but ...i think it is raining a bit outside

Aus Torben Wendler

C • The sun is up in Oslo! :) F... 1

11 AM

cycling long 1:46:01 [1] 47.38 km (26.8 kph) +444m
ahr:127 max:161

nice easy ride with TGS cptn Magnus ;). Had some short sprints here and there while riding. fun fun

Monday Jul 18, 2011 #

4 PM

Running 36:15 7.82 km (4:38 / km) +121m 4:18 / km
ahr:106 max:155

easy jogg without real heartrate monitor, cause it was at some point just telling me shit. was anyway just running like i was feeling for. was feeling like have to learn running again, but cycling is just so much more fun and orienteering...not that stupid brainless one foot infront of the other

Running 15:45 [1] 2.32 km (6:47 / km) +31m 6:22 / km
ahr:56 max:105

easy jogg after my jogg with Vibeke, here start of a new training season.

C • Even better than.. 1

Strength Training 15:00 [1]

Saturday Jul 16, 2011 #

12 PM

cycling 2:29:27 82.67 km (33.2 kph) +495m
ahr:150 max:168

Really nice longish one. BUT the wind in the end was killing me and my motivation. even i was trying to keep good pace, it was nearly impossible, pushing but being under 30km/h here and there was frustrating and you could just feel the wind blowing against. pain in the arse...anyway, lovely weather

p.s.: i was happy to had my tempo-bars, if not it would have been much more pain...

at least something positive:

C • If you do the ride in a cir... 5

Friday Jul 15, 2011 #

11 AM

Note
slept:10.0

Vibekes bed is way too good. sleeping way too much every night.

C • ... 4

6 PM

Note
(rest day)

today it was raining outside.

Thursday Jul 14, 2011 #

6 PM

cycling 1:19:12 36.5 km (27.7 kph) +405m

two loops. first with vibeke as warm up, than tempo on my own. cycle down some 5-6minutes

C • How fast did the tempo go? 2

Monday Jul 11, 2011 #

6 PM

cycling 1:00:00 [1] 22.0 km (22.0 kph) +210m

With Vibeke and her mum, some extra bit on my own

Sunday Jul 10, 2011 #

6 PM

cycling (with Vibeke) 50:00 [1] 20.0 km (24.0 kph) +150m

Friday Jul 8, 2011 #

8 AM

Running (pre-breakfast) 26:33 [1] 6.0 km (4:26 / km) +95m 4:06 / km
ahr:138 max:151 shoes: Mizuno Wave Elixir 6

2 PM

cycling 2:01:50 60.6 km (29.8 kph) +543m
ahr:132 max:156

nice easy long cycling with dagdag. good session feeling well.

10 PM

Note

first 300h since 1.nov done. happy about that. i am a guy who trains little compared to all the norwegians, sweds, finns, and so on

Thursday Jul 7, 2011 #

Note
(rest day)

the good thing is when you are not aiming for anything, if you do not feel up for training...you take a can of beer and take up some playstation action.

Wednesday Jul 6, 2011 #

6 PM

Running (small pathes 80%) 41:09 [1] 8.0 km (5:09 / km) +120m 4:47 / km
ahr:132 max:152 shoes: Brooks Ghost

with Eirik R and Trygve

Strength Training (balancepad) 10:00 [0]

Tuesday Jul 5, 2011 #

6 PM

Alternativ 26:25 [2] 1.2 km (22:01 / km)

first time swimming longish one outside in sognsvann. could go crawl all the way. good feeling, but some zick zack swimming :D but it was fun, will do it again!!!!

7 PM

cycling 1:41:26 50.54 km (29.9 kph) +533m
ahr:134 max:165

nice long cycling with dag, going actually along aker brygge was quite fun :D good training day. happy.
the watch had no signal the first two km

Monday Jul 4, 2011 #

6 PM

cycling (Maridalen) 39:15 [3] 22.5 km (34.4 kph) +150m

was supposed to be easy. but than i went with Dag and it was not easy, and i was going intervaltempo on every uphill, knackered right now

Sunday Jul 3, 2011 #

12 PM

cycling 1:43:59 50.16 km (28.9 kph) +474m
ahr:137 max:163

nice longish one, wanted to do two hours, was riding at some point without knowing where to go and where i am...jaja, can see it now on the tracking how i should have goon and how i went :D funny

Saturday Jul 2, 2011 #

6 PM

cycling 1:09:34 31.29 km (27.0 kph) +542m
ahr:135 max:161

just a easy and nice one at the evening

Friday Jul 1, 2011 #

Note

i feel like that the last couple of weeks

C • Flow (ref Mihály Csíkszentm... 2

6 PM

cycling 48:38 25.08 km (30.9 kph) +225m
ahr:138 max:173

was supposed to be easy. than on my way back i met saw some MTB guys, so were chasing them and wanted to destroy them in the little uphill in Maridalen (they were quite good guys, to my defence), i did, but i had to go hard there (30km/h slightly uphill) and decided to push until Brekke. than easy home, even the uphill from Ullevål up home s not too easy

note: first 536km done on my new bike. do not regret that i had to safe money for some months for it :)

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