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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NPFoppen

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running16 19:10:35 135.3 217.75 175
  Strength & Conditioning6 2:10:53 0.16 0.25
  Orienteering2 1:51:16 10.68(10:25) 17.18(6:29) 147
  Running drills3 54:24 3.76(14:27) 6.06(8:59) 2
  Cycling (indoor)1 20:00 5.1(15.3/h) 8.2(24.6/h)
  Total19 24:27:08 155.0 249.44 324
  [1-5]19 24:20:48
averages - sleep:8.1 weight:69kg

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Tuesday Dec 31, 2013 #

Note
slept:9.0

11 AM

Running 49:32 [1] 8.36 km (5:56 / km) +6m 5:54 / km
shoes: Inov-8 F-Lite™ 195 (2013) p2

Monday Dec 30, 2013 #

Note
slept:7.75 (rest day)

Sunday Dec 29, 2013 #

Note
slept:8.0

10 AM

Running warm up/down 8:00 [1]
shoes: Inov 8 X-Talon 212 (2013) p2

Orienteering race 59:46 intensity: (9 @1) + (12 @2) + (46 @3) + (23:18 @4) + (35:21 @5) *** 10.6 km (5:38 / km) +22m 5:35 / km
ahr:179 max:189 shoes: Inov 8 X-Talon 212 (2013) p2

Saturday Dec 28, 2013 #

Note
slept:9.0 (rest day)

Friday Dec 27, 2013 #

Note
slept:6.0

11 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov 8 X-Talon 212 (2013) p2

Orienteering race 51:30 [4] *** 6.58 km (7:50 / km) +125m 7:09 / km
shoes: Inov 8 X-Talon 212 (2013) p2

Running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Inov 8 X-Talon 212 (2013) p2

7 PM

Note
(sick)

Thursday Dec 26, 2013 #

Note
slept:8.0 (sick)

Wednesday Dec 25, 2013 #

Note
slept:8.25 (sick)

Tuesday Dec 24, 2013 #

Note
slept:8.0 (sick)

Monday Dec 23, 2013 #

Note
slept:8.75 (sick)

Sunday Dec 22, 2013 #

Note
slept:9.0 (sick)

Saturday Dec 21, 2013 #

Note
slept:8.0 (sick)

Friday Dec 20, 2013 #

Note
slept:7.75 (sick)

Thursday Dec 19, 2013 #

Note
slept:7.75 (sick)

Wednesday Dec 18, 2013 #

Note
slept:8.0 (sick)

Tuesday Dec 17, 2013 #

Note
slept:8.0

6 PM

Running warm up/down 19:05 intensity: (15 @0) + (18:50 @1) 3.57 km (5:20 / km)
ahr:126 max:132 shoes: Inov-8 F-Lite™ 195 (2013)

Running warm up/down 9:01 intensity: (1 @0) + (9:00 @1) 1.68 km (5:23 / km)
ahr:127 max:133 shoes: Inov-8 F-Lite™ 195 (2013)

Strength & Conditioning 11:26 intensity: (2:17 @0) + (8:16 @1) + (44 @2) + (9 @3) 0.1 km (1:56:40 / km)
ahr:112 max:154

Running drills 16:46 intensity: (8:08 @1) + (6:54 @2) + (1:44 @3) 2.09 km (8:02 / km) +1m 8:01 / km
ahr:135 max:169 shoes: Inov-8 F-Lite™ 195 (2013)

Running intervals 50:00 intensity: (1 @0) + (12:25 @1) + (14:54 @2) + (15:30 @3) + (7:10 @4) 10.56 km (4:44 / km) +1m 4:44 / km
ahr:147 max:172 shoes: Inov-8 F-Lite™ 195 (2013)

Running warm up/down 41:31 intensity: (35:17 @1) + (6:14 @2) 7.04 km (5:54 / km) +4m 5:53 / km
ahr:132 max:138 shoes: Inov-8 F-Lite™ 195 (2013)

Monday Dec 16, 2013 #

Note
slept:7.75 (rest day)

Sunday Dec 15, 2013 #

Note
slept:8.75

11 AM

Running 21:31 [1] 3.67 km (5:51 / km) +2m 5:50 / km
ahr:127 max:132 shoes: Inov-8 F-Lite™ 195 (2013) p2

Saturday Dec 14, 2013 #

Note
slept:8.0

7 PM

Running long 1:49:31 intensity: (36 @0) + (1:48:55 @1) 20.69 km (5:18 / km) +15m 5:16 / km
ahr:124 max:134 shoes: Inov-8 F-Lite™ 195 (2013) p2

Friday Dec 13, 2013 #

Note
slept:7.0

6 AM

Running intervals 1:16:31 intensity: (17 @0) + (26:53 @1) + (14:35 @2) + (33:58 @3) + (48 @4) 16.28 km (4:42 / km) +3m 4:42 / km
ahr:143 max:167 shoes: Inov-8 F-Lite™ 195 (2013) p2

Thursday Dec 12, 2013 #

Note
slept:8.0

8 AM

Running 36:02 [1] 6.61 km (5:27 / km) +1m 5:27 / km
shoes: Inov-8 F-Lite™ 195 (2013) p2

8 PM

Strength & Conditioning 50:00 [1]

Wednesday Dec 11, 2013 #

Note
slept:8.0

5 PM

Running long 1:46:20 intensity: (17 @0) + (1:44:06 @1) + (1:57 @2) 19.25 km (5:31 / km) +22m 5:30 / km
ahr:127 max:137 shoes: Inov-8 F-Lite™ 195 (2013) p2

Tuesday Dec 10, 2013 #

Note
slept:8.0

6 PM

Running warm up/down 19:51 intensity: (23 @0) + (19:00 @1) + (28 @2) 3.66 km (5:25 / km) +2m 5:24 / km
ahr:125 max:136 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 11:01 intensity: (5 @0) + (10:56 @1) 1.97 km (5:36 / km) +1m 5:35 / km
ahr:125 max:132 shoes: Inov-8 F-Lite™ 195 (2013) p2

Strength & Conditioning 7:11 intensity: (29 @0) + (6:42 @1) 0.08 km (1:26:33 / km)
ahr:112 max:129 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running drills 19:26 intensity: (1 @0) + (13:30 @1) + (3:22 @2) + (2:33 @3) 2.03 km (9:34 / km)
ahr:128 max:158 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running intervals 42:55 intensity: (6:30 @1) + (11:27 @2) + (10:45 @3) + (14:13 @4) 9.76 km (4:24 / km)
ahr:153 max:176 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 9:52 intensity: (6 @0) + (8:49 @1) + (57 @2) 1.65 km (5:59 / km)
ahr:131 max:136 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 22:51 intensity: (19:43 @1) + (3:08 @2) 3.91 km (5:51 / km) +6m 5:48 / km
ahr:131 max:140 shoes: Inov-8 F-Lite™ 195 (2013) p2

Monday Dec 9, 2013 #

Note
slept:7.5 (rest day)

Sunday Dec 8, 2013 #

Note
slept:9.0

10 AM

Running long 1:22:01 intensity: (14 @0) + (1:21:43 @1) + (4 @2) 15.07 km (5:26 / km) +16m 5:25 / km
ahr:125 max:136 shoes: Inov-8 F-Lite™ 195 (2013) p2

Saturday Dec 7, 2013 #

Note
slept:8.0

10 AM

Running warm up/down 15:35 intensity: (17 @1) + (4:12 @2) + (10:20 @3) + (46 @4) 3.35 km (4:39 / km)
ahr:152 max:170 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running race (MidWinterDuinloop 2013) 27:00 intensity: (2 @0) + (9 @1) + (7 @2) + (31 @3) + (5:11 @4) + (21:00 @5) 7.6 km (3:33 / km) +24m 3:30 / km
ahr:181 max:186 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 10:41 intensity: (4 @0) + (10:37 @1) 1.87 km (5:43 / km)
ahr:122 max:128 shoes: Inov-8 F-Lite™ 195 (2013) p2

Friday Dec 6, 2013 #

Note
slept:8.0

7 AM

Strength & Conditioning 25:00 [1]

1 PM

Note

Thursday Dec 5, 2013 #

Note
slept:8.0

5 PM

Running 55:00 intensity: (10 @0) + (20:33 @1) + (11:10 @2) + (11:02 @3) + (12:05 @4) 10.51 km (5:14 / km)
ahr:143 max:172 shoes: Inov-8 F-Lite™ 195 (2013)

Cycling (indoor) warm up/down 20:00 [1] 8.2 km (24.6 kph)

Wednesday Dec 4, 2013 #

Note
slept:8.0 weight:69kg

7 PM

Strength & Conditioning 30:00 [1]

9 PM

Running 44:03 intensity: (23 @0) + (35:47 @1) + (2:43 @2) + (2:27 @3) + (2:43 @4) 8.1 km (5:26 / km) +3m 5:26 / km
ahr:133 max:177 shoes: Inov-8 F-Lite™ 195 (2013) p2

Tuesday Dec 3, 2013 #

Note
slept:8.0

6 PM

Running warm up/down 20:02 intensity: (23 @0) + (19:28 @1) + (11 @2) 3.46 km (5:48 / km)
ahr:125 max:135 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 10:06 intensity: (2 @0) + (8:18 @1) + (1:46 @2) 1.82 km (5:34 / km) +1m 5:33 / km
ahr:129 max:144 shoes: Inov-8 F-Lite™ 195 (2013) p2

Strength & Conditioning 7:16 [1] 0.07 km (1:40:56 / km)
ahr:112 max:125 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running drills 18:12 intensity: (11:31 @1) + (3:03 @2) + (3:21 @3) + (17 @4) 1.94 km (9:24 / km) +1m 9:23 / km
ahr:135 max:170 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running intervals 42:51 intensity: (10:16 @1) + (7:46 @2) + (13:29 @3) + (11:20 @4) 9.62 km (4:27 / km)
ahr:150 max:173 shoes: Inov-8 F-Lite™ 195 (2013) p2

Running warm up/down 31:31 intensity: (29:01 @1) + (2:30 @2) 5.37 km (5:52 / km) +10m 5:49 / km
ahr:130 max:140 shoes: Inov-8 F-Lite™ 195 (2013) p2

Monday Dec 2, 2013 #

Note
slept:8.0 (rest day)

Sunday Dec 1, 2013 #

Note
slept:9.0

1 PM

Running long 2:38:11 intensity: (14 @0) + (2:25:30 @1) + (12:27 @2) 29.63 km (5:20 / km) +58m 5:17 / km
ahr:129 max:138 shoes: Inov-8 F-Lite™ 195 (2013) p2

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