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Training Log Archive: torbensfunk

In the 7 days ending Dec 21, 2008:

	activity	#	time	miles		km		+m
	Strength Training	5	3:56:00
	cycling	5	3:24:29	37.87		60.94		453
	Running	4	2:13:25	16.01	(8:20)	25.76	(5:11)	85
	Skiing XC	1	1:25:00	8.7	(6.1/h)	14.0	(9.9/h)	250
	Total	7	10:58:54	62.57		100.7		788
averages - sleep:7.2 weight:64.2kg

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Sunday Dec 21, 2008 #

cycling long (MTB) 1:29:29 [1] 28.92 km (19.4 kph) +240m
ahr:135 max:165 slept:7.5 weight:64kg

nice cycling with göran and my dad. really nice little pathes i have never cycled before and so on. funny :)

Saturday Dec 20, 2008 #

cycling warm up/down 10:00 [1]
ahr:125 max:134 shoes: Mizuno Wave Elixir 3

same as the last days

Strength Training (stabi/coord.) 1:05:00 [2]
ahr:114 max:152 shoes: Mizuno Wave Elixir 3

Running 30:00 [2] 7.0 km (4:17 / km)
ahr:150 max:160 shoes: Mizuno Wave Elixir 3

10min 13km/h
10min 15.1km/h
10min 13km/h

had to change the threadmill after the first ten minutes...
was walking down 5min at the threadmill at 120avg

Note

http://torbensfunk.blogspot.com

Friday Dec 19, 2008 #

Running (knee test outdoor) 25:29 [1] 4.9 km (5:12 / km) +75m 4:50 / km
ahr:133 max:145 shoes: Adidas Adizero XT

went to the lovely altenburg. were a little bit afraid to feel some pain, but it felt alright. felt strange to run outside so...have to get used to it again.

Running (running technique) 13:00 [1] 1.17 km (11:07 / km) +10m 10:39 / km
ahr:122 max:152 shoes: Adidas Adizero XT

did some running school/technique exercises and 6 times 40m uphill speed ups.

Strength Training 15:00 [1]

Thursday Dec 18, 2008 #

Note
slept:7.0 weight:64.1kg

got a massage right before training. wooohooo nice. a guy who i know from school, some years younger than me. did a good job i think.

cycling warm up/down 10:00 [1]
ahr:118 max:132 shoes: Mizuno Wave Elixir 3

same as yesterday
150 watt
95 u/min

Strength Training (stabi/coord.) 1:10:00 [2]
ahr:108 max:145 shoes: Mizuno Wave Elixir 3

with some new exercises. rest a lot the same like yesterday, did some new highscore on balance on the foot-pad! :)

Running (knee test 5) 30:00 [2] 6.35 km (4:43 / km)
ahr:148 max:168 shoes: Mizuno Wave Elixir 3

started with some easy minutes at 10.6 km/h
than went up to 13km/h some minutes.
than 5min at 15km/h
and 5min at 13km/h cool down.

no pain.

did a walk down 5min. but not going to count that as training :)
and got a date for some orthoped clinic in MD tomorrow at 11.00.
they going to film my runningstyle and do an analyze to see if my kneeproblems is due to some wrong running-style. sounds good but as expensive as one pair running shoes...but i reckon it is more wise to spend money for that than a wrong pair of running shoes ;)

Wednesday Dec 17, 2008 #

cycling warm up/down 10:00 [1]
ahr:121 max:133 slept:7.0 weight:64.5kg shoes: Asics GT 2130

at 150 watt, 100 u/min.
was not the asics GT , was an old pair of ds trainer i had at home :)

Strength Training (coordination/balance) 1:10:00 [1]
ahr:100 max:132 shoes: Asics GT 2130

at home at my old physio. jeff showed me some new exercises and yeah my hips are way too weak. that is the main problem, while i have problems with my knees.

Note

went to the doctor, to get cheaper physio-hours ;)
his tipp in the end:

"torben, you might should stop running. you know your dad got bad knees, and your grandpa had bad knees. go swimming and cycling instead"

yeah right

C • geile aussichten. alter. be... 2

Skiing XC (easy reg.) 1:25:00 [1] 14.0 km (9.9 kph) +250m

i thought i had my garmin with me, than i wanted to turn it on...damn it..it was the old one which is damaged. anyway nice easy session with my mum. went a few times a bit faster and than back to her and so on. awesome weather and really good conditions!
oderbrück to dreieckiger pfal, to wurmberg, to back, to back back.
met thilo bruns on the way back

C • Wieso... 1

Tuesday Dec 16, 2008 #

cycling long (MTB) 1:25:00 [2] 32.02 km (22.6 kph) +213m
ahr:136 max:158 shoes: Mizuno Wave Elixir 3

nice cycling. quite muddy at some pathes, but tried to go as much asphalt as possible. was really nice to go along all the old maps with good old memories.

http://gpsies.com/map.do?fileId=aqgadhhchhsdnngc

max speed: 50.6 km/h
average speed: 22.6 km/h

Strength Training 16:00 [2]

Monday Dec 15, 2008 #

Running (knee-test 4) 34:56 [2] 6.34 km (5:31 / km)
ahr:135 max:164 shoes: Asics GT 2130

last knee-test before i am going to germany this evening.
went alright until the last second, there came a short pain and i directly stopped and jumped off the threadmill.

did 10min in 9-10km/h
than 10min in 12.5 km/h
than 5min in 15km/h
than 5min in 10-12km/h
and the last minutes in 8.6km/h

hopefully i will be able to get it fixed 100% in germany.
but 34min without pain is alright.

C • thumbs up! 2

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