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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NPFoppen

In the 11 days ending Jul 23, 2012:

activity # timemileskm+m
  Running7 4:01:39 26.4 42.49 226
  Orienteering6 3:54:34 21.76(10:47) 35.01(6:42) 520
  Strength & Conditioning1 1:05:00
  Total9 9:01:13 48.16 77.51 746
  [1-5]8 7:55:19
averages - sleep:7.9 rhr:44

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Monday Jul 23, 2012 #

Note
slept:8.25

12 PM

Orienteering race 58:30 [4] *** 7.46 km (7:50 / km) +91m 7:23 / km
shoes: Inov 8 X-Talon 212 (2012) p1

Running warm up/down 15:22 [1] *** 2.51 km (6:08 / km) +69m 5:23 / km
shoes: Inov 8 X-Talon 212 (2012) p1

Sunday Jul 22, 2012 #

Event: O-Ringen 2012
 
11 AM

Orienteering race 1:20:52 [4] *** 11.8 km (6:51 / km) +231m 6:14 / km
shoes: Inov 8 X-Talon 212 (2012) p1

Running warm up/down 15:36 [1] 2.51 km (6:13 / km) +96m 5:13 / km
shoes: Inov 8 X-Talon 212 (2012) p1

Saturday Jul 21, 2012 #

11 AM

Orienteering 43:02 [3] *** 4.82 km (8:56 / km) +118m 7:57 / km
shoes: Inov 8 X-Talon 212 (2012) p1

Friday Jul 20, 2012 #

Note
slept:8.25 (injured) (rest day)

Thursday Jul 19, 2012 #

Note
rhr:44 slept:7.5 (injured) (rest day)

Wednesday Jul 18, 2012 #

Note
slept:7.25

6 AM

Running 33:52 intensity: (23 @0) + (32:28 @1) + (1:01 @2) 6.17 km (5:29 / km) +3m 5:28 / km
ahr:129 max:138 shoes: Inov-8 F-Lite™ 195 (2012) p1

8 PM

Running long 1:15:02 intensity: (19 @0) + (15:39 @1) + (59:04 @2) 14.8 km (5:04 / km) +4m 5:04 / km
ahr:137 max:148 shoes: Inov-8 F-Lite™ 195 (2012) p1

Tuesday Jul 17, 2012 #

Note
slept:7.75

8 PM

Strength & Conditioning (W-Program + A + B) 40:00 [0]

Strength & Conditioning (Ankles + calves) 25:00 [0]

Monday Jul 16, 2012 #

Note
slept:8.0 (rest day)

Sunday Jul 15, 2012 #

Note
slept:8.0

10 AM

Running warm up/down 17:22 intensity: (12 @0) + (14:19 @1) + (2:44 @2) + (7 @3) 2.96 km (5:51 / km) +36m 5:31 / km
ahr:128 max:150 shoes: Inov-8 F-Lite™ 230 (2012) p1

Orienteering 22:56 intensity: (25 @1) + (3:49 @2) + (15:32 @3) + (3:10 @4) *** 4.41 km (5:12 / km) +66m 4:51 / km
ahr:155 max:177 shoes: Inov-8 F-Lite™ 230 (2012) p1

Running warm up/down 16:04 intensity: (15:45 @1) + (19 @2) 2.53 km (6:21 / km) +13m 6:12 / km
ahr:124 max:136 shoes: Inov-8 F-Lite™ 230 (2012) p1

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND
 

Note
slept:8.0

9 AM

Running warm up/down 20:05 [1] 4.6 km (4:22 / km) +4m 4:21 / km
shoes: Inov-8 F-Lite™ 230 (2012) p1

Orienteering race 16:37 [5] *** 4.2 km (3:57 / km) +10m 3:55 / km
shoes: Inov-8 F-Lite™ 230 (2012) p1

Running warm up/down 10:00 [1]
shoes: Inov-8 F-Lite™ 230 (2012) p1

10 PM

Note

Friday Jul 13, 2012 #

Note
slept:8.0

1 PM

Running warm up/down 16:30 [1] 3.08 km (5:22 / km)
shoes: Inov-8 F-Lite™ 230 (2012) p1

Orienteering 12:37 [3] ** 2.33 km (5:25 / km) +4m 5:22 / km
shoes: Inov-8 F-Lite™ 230 (2012) p1

Running intervals 6:40 intensity: (5:40 @2) + (1:00 @4) 1.21 km (5:30 / km)
shoes: Inov-8 F-Lite™ 230 (2012) p1

Running warm up/down 15:06 [1] 2.12 km (7:07 / km) +1m 7:06 / km
shoes: Inov-8 F-Lite™ 230 (2012) p1

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