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Training Log Archive: torbensfunk

In the 7 days ending Jul 26, 2009:

activity	#	time	miles		km		+m
Running	6	6:27:19	48.5	(7:59)	78.06	(4:58)	1139
cycling	2	3:30:00	38.53	(11.0/h)	62.0	(17.7/h)	749
Orienteering	1	1:06:25	5.97	(11:08)	9.6	(6:55)	209	12 /	15c	80%
Total	6	11:03:44	92.99	(7:08)	149.66	(4:26)	2097	12 /	15c	80%

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Saturday Jul 25, 2009 #

Running warm up/down 15:56 [1] 2.8 km (5:41 / km) +60m 5:08 / km
ahr:141 max:156 shoes: Mizuno Wave Precision 9

Running tempo (pre-woc relay) 51:04 [4] 12.1 km (4:13 / km) +197m 3:54 / km
ahr:159 max:180 shoes: Mizuno Wave Precision 9

relay-day. felt really bad. already at the warm up i felt tired. after 15min i twisted my ancle. so had to slow down the tempo, because had some pain. went better down from høias. have still some pain. did not risk to much downhill. not my best day
65% cross pathes

Running warm up/down 16:46 [1] 3.38 km (4:58 / km) +5m 4:55 / km
ahr:134 max:143 shoes: Mizuno Wave Precision 9

Note

was supposed to do a reg-jogg, but didnt due to the ankle

Friday Jul 24, 2009 #

cycling 1:35:00 [1] 28.0 km (17.7 kph) +397m

this time with a nice trek-bike. the bike of vibekes dad. went vibeke to sponvika and a nice way back threw the forest and over berg kirke and so on

Running (evening jogg) 29:10 [1] 6.07 km (4:48 / km) +82m 4:30 / km
ahr:128 max:144 shoes: Mizuno Wave Precision 9

Thursday Jul 23, 2009 #

Note

Fame: http://www.ramberg-ol.de/tmp/downloads/mz_torben_2...

C • es gibt in oslo auch eine f... 3

Running (morning jogg) 25:51 [1] 4.38 km (5:54 / km) +37m 5:40 / km
ahr:119 max:146 shoes: Mizuno Wave Precision 9

with vibeke

Running warm up/down 12:00 [1] 1.9 km (6:19 / km) +6m 6:14 / km
ahr:133 max:150 shoes: VJ Supra Dobb

actually way too short warm up, but we had to start so early

Orienteering tempo (pre-woc middle final) 34:25 [4] **** 5.7 km (6:02 / km) +128m 5:26 / km
ahr:167 max:189 spiked:12/15c shoes: VJ Supra Dobb

started really well and felt really well aswell. later on two controls which i messed up quite big time. running felt great, but o.technique a bit rusty. anyway, good session.
still won it. ...dont know how ;)

Von Karten mit GPS

Orienteering (taking in controls) 32:00 [1] 3.9 km (8:12 / km) +81m 7:26 / km
ahr:128 max:146 shoes: VJ Supra Dobb

taking in some controls and warm down while taking down the controls together with nick and axel

Wednesday Jul 22, 2009 #

cycling 1:55:00 [1] 34.0 km (17.7 kph) +352m
shoes: Mizuno Wave Precision 9

and what an awesome bike! uphill i had to push quite hard...downhill the bike was a beast! all the others with good bikes, so actually it was quite fun and not too easy this time. they all tried to push.
met nick barrable and the bof-junior squad, so my middle distance final tomorrow is safe!

Von Ablagebox

dbs offroad 21dlx...ohhhyes!

C • hauptsache backpack und for... 5

Running (evening jogg) 23:23 [1] 4.28 km (5:28 / km) +63m 5:05 / km
ahr:129 max:144 shoes: Mizuno Wave Precision 9

Tuesday Jul 21, 2009 #

Running warm up/down 15:07 [1] 2.67 km (5:40 / km) +60m 5:05 / km
ahr:124 max:144 shoes: Mizuno Wave Precision 9

Running tempo (pre-woc long qual.) 1:02:08 [4] 14.99 km (4:09 / km) +210m 3:52 / km
ahr:158 max:167 shoes: Mizuno Wave Precision 9

tried to run on big forestpathes, small rocky forest pathes, everything what it is possible to run on in høiasmarka ;). the last 10min i really tried to push hard.
felt my knee a little bit, not too bad at all, but could feel some slight itching.
anyway. rest day tomorrow with easy sessions. looking forward :)

Running warm up/down (jogg down) 12:25 [1] 2.12 km (5:51 / km) +34m 5:25 / km
ahr:136 max:152 shoes: Mizuno Wave Precision 9

Running (reg evening jogg) 30:26 [1] 4.8 km (6:20 / km) +75m 5:53 / km
shoes: Mizuno Wave Precision 9

with vibeke, small pathes, strupe forest

Monday Jul 20, 2009 #

Running warm up/down 21:38 [1] 3.94 km (5:29 / km) +99m 4:53 / km
ahr:126 max:153 shoes: Mizuno Wave Precision 9

Running tempo (WOC middle qual ;)) 26:00 [4] 6.62 km (3:56 / km) +136m 3:34 / km
ahr:165 max:176 shoes: Mizuno Wave Precision 9

this week its my pre-woc-week. so i am running fast sessions like i might will run them at woc.
today it was middle qualification. did a nice run with axel. went on different kind of pathes. felt alright.

Running warm up/down (jogg down) 17:02 [1] 3.46 km (4:55 / km) +5m 4:53 / km
ahr:140 max:146 shoes: Mizuno Wave Precision 9

afterwards jumped in to the swimming pool at vibekes place. awesome!

Running (reg/evening jogg) 28:23 [1] 4.55 km (6:14 / km) +70m 5:48 / km
ahr:127 max:145 shoes: Mizuno Wave Precision 9

together with vibeke a nice and easy jogg in the afternoon.

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