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Training Log Archive: torbensfunk

In the 7 days ending Feb 21, 2009:

activity # timemileskm+m
  Running4 5:43:30 39.1(8:47) 62.92(5:28) 1258
  Skiing XC3 5:11:16 35.11(6.8/h) 56.5(10.9/h) 1262
  Alternativ2 1:20:00
  Strength Training1 40:00
  Orienteering1 39:37 4.97(7:58) 8.0(4:57) 19025 /23c108%
  Total7 13:34:23 79.18 127.42 271025 /23c108%

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Saturday Feb 21, 2009 #

Running warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: Adidas Adizero XT

garmin with low battery...damn it

Orienteering tempo (POM stage 1) 39:37 [3] **** 8.0 km (4:57 / km) +190m 4:26 / km
spiked:25/23c shoes: Adidas Adizero XT

damn it. had the wrong control description and recognized it too late in the first butterfly, lost a minute because of that. rest with details map and so on later.
dont even know if result is right, there was no real result list

btw: sunny day, felt like 20 degrees
update: 22.02.2009...still no results or anything, here my map with my route..quality not the best, will try to do better today. u can see at the fifth control i had the problem with my control description
results: http://www.cpoc.pt/eventos.php?ev=pom2009_en&op=re...
Photobucket

Running warm up/down (jogg down) 10:00 [1] 1.5 km (6:40 / km)
shoes: Adidas Adizero XT

Alternativ (Tennis) 20:00 [1]

i am quite shit in tennis, ..but my serves are good!

Running (loosening legs) 18:28 [1] 2.55 km (7:15 / km) +93m 6:07 / km
ahr:115 max:139 shoes: Mizuno Wave Elixir 3

up to the castle and back

Friday Feb 20, 2009 #

Skiing XC tempo 55:27 [3] 13.0 km (14.1 kph) +310m
ahr:147 max:163

same one as with vibeke and johannes,
now going to portugal

Thursday Feb 19, 2009 #

Running warm up/down (warm up) 10:00 [1] 1.3 km (7:42 / km)
ahr:116 max:128 shoes: Nike Structure

Strength Training (NSK Training) 40:00 [2]
ahr:121 max:149 shoes: Saucony Type A

Note
(rest day)

travelling to portugal tomorrow

Wednesday Feb 18, 2009 #

Skiing XC 1:05:00 [1] 12.5 km (11.5 kph) +310m
ahr:125 max:162 (rest day)

skiing with vibeke and johannes. was like small intervals in the uphills for me :D

Tuesday Feb 17, 2009 #

Running long (roads) 1:52:20 [1] 21.9 km (5:08 / km) +540m 4:34 / km
ahr:140 max:166 shoes: Mizuno Wave Elixir 3

same as last week thursday. together with anders again. conditions were worse. no good grip in the uphills, could feel the pace was not the same as last week...but nice run.

Running warm up/down 23:34 [1] 3.9 km (6:03 / km) +70m 5:33 / km
ahr:119 max:145 shoes: Inov-8 Xtalon

Running hills (5 times nilsrudkleiva) 39:54 [4] 7.65 km (5:13 / km) +277m 4:25 / km
ahr:146 max:176 shoes: Inov-8 Xtalon

NSK training
1. 4:39min, 153acg, 166max
break 3:50min
2. 4:39min, 159avg, 170max
break 4:17min
3. 4:35min, 161avg, 172max
break 4:18min
4. 4:35min, 163avg, 172max
break 4:27min
5. 4:31min, 165avg, 176max

Running warm up/down (cool down) 18:02 [1] 3.15 km (5:43 / km) +60m 5:14 / km
ahr:128 max:144 shoes: Inov-8 Xtalon

Monday Feb 16, 2009 #

Alternativ (volleyball & FAH) 1:00:00 [1]
shoes: Mizuno Wave Elixir 3

first 90min FAH and than 2hours volley.

Running long 1:27:12 [1] 16.97 km (5:08 / km) +218m 4:50 / km
ahr:130 max:149 shoes: Adidas Adizero XT

snowy slippery roads here and there, so quite heavy conditions at the small roads and uphill parts. anyway, nice run.

Sunday Feb 15, 2009 #

Skiing XC long (sunday tour) 3:10:49 [1] 31.0 km (9.7 kph) +642m
ahr:117 max:148

really nice tour with vibeke and her mum to kikut. started at 11.40, back at 16.40. just took my activity time. weather was alright. tracks were alright. nice one

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