Training Log Archive: NPFoppen

Note
slept:9.0

Cycling (road) 1:13:00 [1] 34.94 km (28.7 kph)

Running long 1:00:00 [2] 12.66 km (4:44 / km)
ahr:140 shoes: Inov-8 F-Lite™ 230 (2011) p1

Note
slept:8.5

Running warm up/down 15:00 [2] 3.19 km (4:42 / km)
ahr:132 max:146 shoes: Nike Zoom Structure Triax+ 12

Running intervals 30:00 [4] 7.81 km (3:50 / km)
ahr:169 max:176 shoes: Nike Zoom Structure Triax+ 12

Running (Recuperation part) 15:00 [2] 2.78 km (5:24 / km)
ahr:150 shoes: Nike Zoom Structure Triax+ 12

Running warm up/down 15:30 [2]
ahr:143 max:150 shoes: Nike Zoom Structure Triax+ 12

Note
slept:7.75 (rest day)

Note
slept:8.0

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

Note
slept:8.0 weight:67.7kg

Running warm up/down 15:00 [2] 3.08 km (4:52 / km)
shoes: Nike Zoom Structure Triax+ 12

Running intervals 15:00 [4] 4.13 km (3:38 / km)
ahr:161 max:170 shoes: Nike Zoom Structure Triax+ 12

Running (Recuperation part) 15:00 [2] 2.16 km (6:57 / km)
ahr:143 shoes: Nike Zoom Structure Triax+ 12

Running warm up/down 13:00 [2] 2.5 km (5:12 / km)
ahr:145 shoes: Nike Zoom Structure Triax+ 12

Note
slept:7.5

Running warm up/down 12:00 [2] 2.25 km (5:20 / km)
ahr:146 max:170 shoes: Inov-8 F-Lite™ 230 (2011) p1

Running race 17:18 [5] 5.0 km (3:28 / km) vdot: 59.0
ahr:181 max:194 shoes: Inov-8 F-Lite™ 230 (2011) p1

Running warm up/down 1:05 [2] 1.25 km (52 / km)
ahr:146 shoes: Inov-8 F-Lite™ 230 (2011) p1

Note
slept:8.0

Running 21:00 [2] 4.31 km (4:52 / km)
shoes: Inov-8 F-Lite™ 230 (2011) p1