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Training Log Archive: torbensfunk

In the 7 days ending Sep 26, 2010:

activity # timemileskm+m
  Running5 4:17:27 32.26(7:59) 51.92(4:58) 660
  cycling2 2:00:00
  Strength Training2 1:05:00
  Total7 7:22:27 32.26 51.92 660

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MoTuWeThFrSaSu

Sunday Sep 26, 2010 #

9 AM

Running warm up/down 24:39 intensity: (14:54 @1) + (6:51 @2) + (2:54 @3) 4.63 km (5:19 / km) +41m 5:06 / km
ahr:144 max:165 shoes: saucony grid tangent 4 new

Running race 35:54 intensity: (14 @1) + (6 @2) + (27 @3) + (8:32 @4) + (26:35 @5) 10.0 km (3:35 / km) +94m 3:26 / km
ahr:177 max:184 shoes: saucony grid tangent 4 new

mhm...my first road race ever. first 5k was quite hard in the windy open area. than uphills i was strong and could close gabs to groups, but no chance in downhill. i am just too slow right now. the time is actually quite embarrassing. anyway it was fun to run, the last km up to the finish on the castle was hard, but that was were i could pass that guy who gave me a body check in the first corner, so f you!

it is really strange to run a road race. it is so different from running a forest race or orienteering event. so i think i have to start training for races like this.

next time i want to run a 10km my aim is to be under 34min.

right now i am disappointed, but maybe i should do a penalty training tomorrow morning (3km race).
3 PM

cycling (recovery) 30:00 [1]

Saturday Sep 25, 2010 #

4 PM

Running 33:55 intensity: (28:46 @1) + (4:27 @2) + (42 @3) 7.26 km (4:40 / km) +85m 4:25 / km
ahr:140 max:159 shoes: Asics DS Trainer 15

Friday Sep 24, 2010 #

7 PM

Running intervals (@threadmill) 35:11 intensity: (1:07 @1) + (6:33 @2) + (18:29 @3) + (7:39 @4) + (1:23 @5) 7.72 km (4:33 / km)
ahr:159 max:177 shoes: Asics DS Trainer 15

5x1min fartlek.
15min warm up@12km/h 3%
than 1min@17km/h,1min break@13.4km/h, 1min@18km/h, 1min@13.4km/h, 1min@19km/h, 1min@13.4km/h, 1min@18km/h,1min@13.4km/h, 1min@17km/h.
than jogg down slowing down from 13.4km/h to 12.2km/h
maybe should have eaten a little bit earlier

Thursday Sep 23, 2010 #

4 PM

Running long 1:57:48 intensity: (52:20 @1) + (51:12 @2) + (14:16 @3) 20.31 km (5:48 / km) +440m 5:14 / km
ahr:145 max:167 shoes: New Balance 840

long tour with Eirik, Eirik, Dag and one more guy, he was with us until skjærsjødammen. than we went on to helvete. nice small path before the famous bridge....i was there once before and did not manage to run over, to afraid. this time i made it, maybe i was too scared of a half hour extra running around :D-...after the bridge it was mainly off road under the power line threw marches and shitty stuff...was afraid of my ankle. rest home was light track down to sognsvann...

really knackered the last 5km...funny fact: i had heart rate of 151bpm WALKING over the bridge
C • The trip... 6

Wednesday Sep 22, 2010 #

7 PM

cycling long (spinning) 1:30:00 [1]
ahr:121 max:152

Strength Training (legs and arms) 15:00 [3]
ahr:110 max:127

new winter season on my way, that means, new strength training season.
for this season my goal is to lift 5kg more than my own body weight.
trained a nice set today
C • less, more, whatever. hoch ... 5

Tuesday Sep 21, 2010 #

7 PM

Running warm up/down (threadmill) 10:00 [1] 2.0 km (5:00 / km)
ahr:136 max:142 shoes: Asics DS Trainer 15

Strength Training 50:00 [2]
shoes: Asics DS Trainer 15

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