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Training Log Archive: torbensfunk

In the 7 days ending Dec 9, 2007:

activity

time

miles

cycling

3:57:11

Running

3:56:15

30.68

(7:42)

49.38

(4:47)

Alternativ

2:40:00

Strength Training

2:11:45

Total

12:45:11

30.68

49.38

averages - sleep:8 rhr:51

3:42

0:00

» now

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

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