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Training Log Archive: torbensfunk

In the 7 days ending Jan 25, 2009:

activity	#	time	miles		km		+m
Skiing XC	2	3:43:17	25.79	(6.9/h)	41.5	(11.2/h)	955
Running	5	2:46:25	19.07	(8:44)	30.69	(5:25)	463
Strength Training	4	2:35:00
Alternativ	3	1:20:00
cycling	1	10:00
Total	7	10:34:42	44.86		72.19		1418

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Sunday Jan 25, 2009 #

Skiing XC long 1:48:58 [1] 18.5 km (10.2 kph) +425m
ahr:125 max:158

jepp. long one with vibeke and her parents. my active time was 1h50min like i wrote down, but we were out for round about 3,5h, i was waiting for them here and there and had some food here and there. nice nice.
but not the best conditions and way to many people in the tracks.

Saturday Jan 24, 2009 #

Alternativ (swimming) 30:00 [1]

long day, no time for more

Friday Jan 23, 2009 #

Running (morning jogg) 40:52 [1] 7.35 km (5:34 / km) +85m 5:15 / km
ahr:130 max:151 shoes: Adidas Adizero XT

together with vibeke.
sporttracks says:
intensity 1: 7:53min 114avg
intensity 2: 21:43min 128avg
intensity 3: 11:16min 145avg
with vibeke we had round about 6:26min/km, than the last loop alone i tried to be between 4:30min/km and 4:50min/km

Running warm up/down (before strength) 10:00 [1] 2.0 km (5:00 / km)
ahr:132 max:146 shoes: Asics GT 2130

its time for some new good indoor shoes.

Strength Training (whole body) 30:00 [2]
ahr:115 max:141 shoes: Asics GT 2130

Strength Training (rowing) 5:00 [3]
ahr:136 max:147 shoes: Asics GT 2130

Thursday Jan 22, 2009 #

Strength Training (stabi/koord.) 41:00 [3]
ahr:135 max:166 shoes: Saucony Type A

NSK training

Running (jogg down) 26:02 [1] 4.6 km (5:40 / km) +20m 5:32 / km
ahr:131 max:146 shoes: Adidas Adizero XT

twisted my ancle right in the beginning but fullfilled the jogg down

Wednesday Jan 21, 2009 #

Alternativ (Badminton) 20:00 [1]
shoes: Brooks Racer ST

not my day...not as good as i was two days ago

cycling warm up/down 10:00 [1]
ahr:120 max:131 shoes: Asics GT 2130

Strength Training (whole body) 54:00 [2]
ahr:115 max:138 shoes: Asics GT 2130

Running (cool down) 10:00 [1] 2.0 km (5:00 / km)
ahr:137 max:145 shoes: Asics GT 2130

threadmill

Tuesday Jan 20, 2009 #

Running warm up/down (before intervals) 11:55 [1] 2.44 km (4:53 / km) +31m 4:36 / km
ahr:138 max:154 shoes: Inov-8 Xtalon

Running hills (with breaks) 40:22 [4] 7.6 km (5:19 / km) +275m 4:30 / km
ahr:153 max:183 shoes: Inov-8 Xtalon

did 5 times uphill nilsrudkleiva.

the first one a bit easier due to little bit too short warm up.
1. 4:48min, 1.03km, 55m climb, 4:41 min/km, 158avg, 171max
than break 3:41min, 610m downhill, 133avg

the second one a little bit more push, but not too hard, wanted to take it easy due to my knee problems.
2. 4:44min, 1.03km, 55m climb, 4:36 min/km, 165avg, 175max
break at 3:59min , 610m downhill, 133avg

than going for it.
3. 4:23min, 1.03km, 55m climb, 4:18min/km, 172avg, 182max
break 4:11min, 620m downhill, 139avg

4. 4:19min, 1.03km, 55m climb, 4:15min/km, 174avg, 183max
break 4:58min, do not understand why the break was that long :D..620m downhill, 134avg

the last one i did take really easy, more like a nice tempo run, did not want to take it too hard the first time running fast again in 2009.
5. 5:02min, 1.03km, 55m climb, 4:54min/km, 160avg, 172max

Running warm up/down (cool down) 17:14 [1] 3.0 km (5:45 / km) +52m 5:17 / km
ahr:139 max:152 shoes: Inov-8 Xtalon

Monday Jan 19, 2009 #

Skiing XC long 1:54:19 [3] 23.0 km (12.1 kph) +530m
ahr:152 max:169

met up with anders at the sognsvann-bommen.
a lot of snow, but -1 is not the best temperature...so i had not the best grip. at least the last 6km i had really bad grip.
did a nice tour in the nordmarka. hope it will get a bit colder for even better conditions, cause the speed was not that high, but it was really hard to go as you can see at my heartrate

anders digging for ground to run on

C • haha anders in clothing fro... 3

Alternativ (Badminton) 30:00 [1]
shoes: Brooks Racer ST

school sport at SKI VGS. did 7 matches, won all of them..played double

Running (warm up) 10:00 [1] 1.7 km (5:53 / km)
shoes: Asics GT 2130

went to the gym with vibeke for some strength, did a short 10min warm up on the thread mill

Strength Training (stabi/koord.) 25:00 [1]
shoes: Asics GT 2130

some exercises. mostly back and knee/ancle exercises

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