Training Log Archive: NPFoppen

Note
slept:8.0

Running long 1:08:25 [2] 14.02 km (4:53 / km)
ahr:151 max:168 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0 (rest day)

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 36:00 [3] 8.0 km (4:30 / km)
ahr:152 max:164 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Note
slept:7.25 weight:68kg

Running warm up/down 16:00 [2] 2.55 km (6:16 / km)
ahr:137 shoes: Inov 8 X-Talon 212 (2010) p1

Running warm up/down 7:25 [2] 1.56 km (4:45 / km)
ahr:139 shoes: Inov 8 X-Talon 212 (2010) p1

Running race 18:04 [4] 5.0 km (3:37 / km)
ahr:182 shoes: Inov 8 X-Talon 212 (2010) p1

Running warm up/down 10:00 [3] 1.31 km (7:38 / km)
ahr:138 shoes: Inov 8 X-Talon 212 (2010) p1

Running 43:40 [2] 7.1 km (6:09 / km)
ahr:143 shoes: Inov 8 X-Talon 212 (2010) p1

Note
slept:9.0

Running 36:16 [2] 7.33 km (4:57 / km)
ahr:147 max:156 shoes: Nike Zoom Structure Triax+ 12

Running drills 15:00 [2]
shoes: Nike Zoom Structure Triax+ 12

Running 25:20 [2] 4.99 km (5:05 / km)
ahr:146 max:153 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0 (rest day)

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Cross trainer 30:00 [2]

Strength & Conditioning (Plyometric exercises) 30:00 [3]

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
ahr:132 max:141 shoes: Nike Zoom Structure Triax+ 12

Running intervals 20:00 [5] 5.54 km (3:37 / km)
ahr:166 max:179 shoes: Nike Zoom Structure Triax+ 12

Running (Recuperation part) 6:00 [2]
shoes: Nike Zoom Structure Triax+ 12

Running warm up/down 12:00 [2] 2.25 km (5:20 / km)
ahr:147 max:152 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0 weight:67.8kg

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 18:30 [2] 4.0 km (4:38 / km)
ahr:144 max:151 shoes: Nike Zoom Structure Triax+ 12

Strength & Conditioning (W-Program) 20:00 [3]

Strength & Conditioning (Ankle exercises) 12:00 [2]

Note
slept:8.0 weight:67.3kg

Cycling (indoor) 50:00 [2]

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 41:00 [3] 8.21 km (5:00 / km)
ahr:153 max:162 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0 weight:67.4kg (rest day)

Note
slept:8.0 (sick)

Note
slept:8.0 (rest day)

Note
slept:8.0

Cross trainer 30:00 [2]

Strength & Conditioning (Plyometric exercises) 30:00 [3]

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 38:30 [3] 7.85 km (4:54 / km)
ahr:160 max:167 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Strength & Conditioning (Ankle exercises) 15:00 [3]

Strength & Conditioning (W-Program) 20:00 [3]

Note
slept:8.0

Strength & Conditioning 8:00 [3]

Strength & Conditioning (W-Program) 20:00 [3]

Running 48:00 [2] 9.77 km (4:55 / km)
ahr:146 max:152 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0

Strength & Conditioning (Ankle exercises) 20:00 [3]

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Note
slept:9.0

Cycling (road) 1:01:00 [3] 34.7 km (34.1 kph)

Note
slept:8.0

Running warm up/down 10:00 [2]

Running race 41:14 [5] 10.5 km (3:56 / km)
ahr:182 max:190

Note
slept:8.0

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 45:00 [3] 10.04 km (4:29 / km)
ahr:156 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 40:00 [2] 8.34 km (4:48 / km)
ahr:145 shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0 weight:68.3kg (rest day)

Note
slept:8.25

Cycling (indoor) 1:10:00 [2]

Strength & Conditioning (Ankle exercises) 20:00 [3]

Note
slept:5.5

Running warm up/down 18:00 [2]
shoes: Inov 8 X-Talon 212 (2010) p1

Orienteering race 1:29:48 [5] *** 12.82 km (7:00 / km) +440m 5:59 / km
ahr:174 max:184 shoes: Inov 8 X-Talon 212 (2010) p1

Running warm up/down 7:50 [2] 1.11 km (7:03 / km)
ahr:128 shoes: Inov 8 X-Talon 212 (2010) p1

Note
slept:7.75

Orienteering 59:00 [2] *** 6.02 km (9:48 / km) +256m 8:05 / km
ahr:154 max:175 shoes: Inov 8 X-Talon 212 (2010) p1

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Note
slept:8.0 (rest day)

Note
slept:8.0 weight:68.5kg

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Strength & Conditioning (Ankle exercises) 30:00 [2]

Note
slept:7.5 weight:68.5kg

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running warm up/down 15:00 [2] 3.01 km (4:59 / km)
ahr:135 max:145 shoes: Nike Zoom Structure Triax+ 12

Running intervals 20:00 [5] 5.58 km (3:35 / km)
ahr:170 max:181 shoes: Nike Zoom Structure Triax+ 12

Running warm up/down 10:00 [2] 1.88 km (5:19 / km)
ahr:148 max:153 shoes: Nike Zoom Structure Triax+ 12

Running (Recuperation part) 6:00 [2]
shoes: Nike Zoom Structure Triax+ 12

Note
slept:8.0

Strength & Conditioning (Eccentric calf exercises) 8:00 [3]

Running 45:00 [3]
ahr:148 max:163 shoes: Nike Zoom Structure Triax+ 12