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Training Log Archive: torbensfunk

In the 7 days ending Mar 28, 2010:

activity # timemileskm+m
  Running8 6:21:54 47.14(8:06) 75.86(5:02) 444
  Orienteering3 2:46:28 21.26(7:50) 34.22(4:52) 22563 /78c80%
  cycling2 1:40:00
  Strength Training2 1:25:00
  Total10 12:13:22 68.4 110.08 66963 /78c80%
averages - sleep:10.8 rhr:59 weight:65.7kg

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MoTuWeThFrSaSu

Sunday Mar 28, 2010 #

11 AM

Running 25:00 [1] 3.5 km (7:09 / km)
ahr:114 max:145 shoes: Inov-8 Xtalon 212 New

Orienteering race (Spring Cup Relay last leg) 1:02:26 [4] **** 13.92 km (4:29 / km) +75m 4:22 / km
ahr:161 max:178 spiked:27/29c shoes: Inov-8 Xtalon 212 New

good race, but missed the sprint finish against Simon S. and Johan A.
http://www.obasen.nu/runoway/runoway.php?version=4...
Hubmann 56.
Lundanes 58 on my forking.
Me 62.

Running (jogg down) 7:07 [1] 1.05 km (6:47 / km)
ahr:108 shoes: Inov-8 Xtalon 212 New

4 PM

Running (afternoon jogg) 35:14 [1] 6.0 km (5:52 / km) +25m 5:45 / km
ahr:122 max:142 shoes: Mizuno Wave Precision 9

Saturday Mar 27, 2010 #

12 PM

Running warm up/down 20:00 [1] 3.5 km (5:43 / km) +25m 5:31 / km
ahr:122 max:147 shoes: VJ Supra Dobb

Orienteering race 1:14:48 [4] **** 14.5 km (5:10 / km) +120m 4:57 / km
ahr:159 max:167 spiked:25/33c shoes: VJ Supra Dobb

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
ahr:115 max:122 shoes: VJ Supra Dobb

Friday Mar 26, 2010 #

Event: Spring Cup
 
8 PM

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
ahr:134 max:147 shoes: Inov-8 Xtalon 212 New

Orienteering race (Night Relay) 29:14 [4] **** 5.8 km (5:02 / km) +30m 4:55 / km
ahr:168 max:174 spiked:11/16c shoes: Inov-8 Xtalon 212 New

bad race. no routine, no real tactic for night orienteering. a bit disappointing to run so bad. but, first night race since ages, just to take the lats bits of the race with me and learn of the first part, where i was just running chaotic!

Running warm up/down (jogg down) 18:00 [1] 3.0 km (6:00 / km)
shoes: Inov-8 Xtalon 212 New

Thursday Mar 25, 2010 #

5 PM

cycling 1:10:00 [1]
ahr:112 max:138 rhr:51 slept:9.0 weight:66kg

Strength Training (NSK) 40:00 [1]
rhr:81 slept:9.0 weight:65.8kg

Wednesday Mar 24, 2010 #

11 AM

cycling (recovery warm up) 30:00 [1]
ahr:110 max:112 rhr:56 slept:9.0 weight:66kg shoes: Brooks Ghost

Strength Training (whole body) 45:00 [1]
ahr:110 max:136 shoes: Brooks Ghost

6 PM

Running 50:38 intensity: (50:00 @1) + (38 @2) 10.07 km (5:02 / km) +85m 4:50 / km
ahr:127 max:144 shoes: Mizuno Wave Precision 9

Tuesday Mar 23, 2010 #

7 AM

Note
rhr:53 slept:8.0 weight:65.3kg

WHY ..... is there more snow outside than it was yesterday? Why must all trees be covered in snow again? HATE IT!
4 PM

Running warm up/down 27:30 [1] 6.17 km (4:27 / km) +19m 4:23 / km
ahr:129 max:140 shoes: Mizuno Wave Precision 9

Running tempo (12km bislett) 45:26 intensity: (26 @2) + (7:00 @3) + (38:00 @4) 12.0 km (3:47 / km) +22m 3:45 / km
ahr:160 max:167 shoes: Mizuno Wave Precision 9

bislett with anders. i was supposed to run a 12km, anders stopped after 40min.
anyway, legs were bad today.
1.58
2.03
2.04
2.05
2.05
2.04
2.04
2.03
2.04
2.05
2.05
2.03
2.04
2.03
2.04
2.02
2.03
2.02
2.04
2.01
2.04
2.06 (10m extra)

Running warm up/down (jogg down) 17:12 [1] 3.1 km (5:33 / km) +10m 5:28 / km
ahr:128 max:140 shoes: Mizuno Wave Precision 9

Monday Mar 22, 2010 #

10 AM

Running 1:04:24 intensity: (18:34 @1) + (45:16 @2) + (34 @3) 13.99 km (4:36 / km) +178m 4:20 / km
ahr:144 max:157 rhr:52 slept:8.0 weight:65.2kg shoes: Mizuno Wave Precision 9

nice morning run. was running by Michaels and Isabells place to see the 10days old Lasse :) ...funny how small kids can be!
5 PM

Running intervals (5x1min) 46:23 intensity: (30:11 @1) + (7:00 @2) + (5:35 @3) + (3:37 @4) 9.48 km (4:54 / km) +80m 4:42 / km
ahr:136 max:167

mhm will see how long it takes until sporttracks is working again
anyway. 20min warm up, was than supposed to run 5 x 1min @ 3.20min/km pace.
had no idea how that pace is likely to be..so ran a bit faster as it looks like. did 1min breaks. felt alright.
1. 3.06 min/km
2. 3.16 min/km
3. 3.18 min/km
4. 3.18 min/km
5. 3.12 min/km
C • bei einer minute muß man si... 2

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