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Training Log Archive: NPFoppen

In the 7 days ending Nov 10, 2014:

activity # timemileskm+m
  Running4 3:05:53 21.9 35.24 53
  Orienteering2 1:05:04 7.18(9:04) 11.55(5:38) 8
  Strength & Conditioning4 52:03
  Cross trainer1 45:02 5.54(8:07) 8.92(5:03)
  Other1 20:02 2.24(8:56) 3.61(5:33)
  Running drills1 16:07 1.18(13:42) 1.89(8:31) 1
  Total8 6:24:11 38.04 61.22 62
  [1-5]8 6:19:32
averages - sleep:7.4

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TuWeThFrSaSuMo

Monday Nov 10, 2014 #

Note
slept:8.0 (injured)

7 PM

Strength & Conditioning 20:00 [1]

Sunday Nov 9, 2014 #

Event: Cityloop – Harderwijk
 

Note
slept:7.25 (injured)

8 AM

Running warm up/down 6:24 [1] 1.07 km (6:00 / km) +3m 5:55 / km
shoes: Nike Zoom Structure (2014)

Orienteering 45:14 intensity: (4:45 @1) + (24:29 @2) + (16:00 @3) ** 8.03 km (5:38 / km) +4m 5:37 / km
ahr:148 max:166 shoes: Nike Zoom Structure (2014)

12 PM

Orienteering 19:50 intensity: (1:39 @1) + (9:30 @2) + (8:41 @3) 3.53 km (5:37 / km) +4m 5:35 / km
ahr:146 max:162 shoes: Nike Zoom Structure (2014)

2 PM

Running warm up/down 6:26 intensity: (1:28 @1) + (4:58 @2) 1.13 km (5:40 / km) +33m 4:57 / km
ahr:140 max:149 shoes: Nike Zoom Structure (2014)

Saturday Nov 8, 2014 #

Note
slept:9.0 (injured)

4 PM

Running long 6:00 intensity: (30 @0) + (5:30 @1)
ahr:122 max:130 shoes: Nike Zoom Structure (2014)

Running long 1:41:18 intensity: (6 @0) + (1:14:54 @1) + (26:18 @2) 19.11 km (5:18 / km) +17m 5:17 / km
ahr:132 max:145 shoes: Nike Zoom Structure (2014)

Friday Nov 7, 2014 #

Note
slept:4.5 (injured) (rest day)

Thursday Nov 6, 2014 #

Note
slept:8.0 (injured)

7 AM

Strength & Conditioning 10:00 [1]

Wednesday Nov 5, 2014 #

8 AM

Note
slept:7.25 (injured)

5 PM

Cross trainer 45:02 intensity: (37 @0) + (44:25 @1) 8.92 km (5:03 / km)
ahr:112 max:125

Other (Rowing) 20:02 intensity: (2:41 @0) + (5:42 @1) + (7:31 @2) + (4:08 @3) 3.61 km (5:33 / km)
ahr:134 max:163

Strength & Conditioning 10:01 intensity: (3 @0) + (7:48 @1) + (2:10 @2)
ahr:127 max:147

Tuesday Nov 4, 2014 #

Note
slept:8.0 (injured)

7 PM

Running warm up/down 9:08 intensity: (20 @0) + (8:48 @1) 1.63 km (5:35 / km)
ahr:126 max:133 shoes: Nike Zoom Structure (2014)

Strength & Conditioning 12:02 intensity: (5 @0) + (10:34 @1) + (1:05 @2) + (18 @3)
ahr:123 max:158

Running drills 16:07 intensity: (12 @0) + (10:12 @1) + (2:51 @2) + (2:24 @3) + (28 @4) 1.89 km (8:31 / km) +1m 8:29 / km
ahr:133 max:168 shoes: Nike Zoom Structure (2014)

Running intervals 39:49 intensity: (5 @0) + (3:42 @1) + (6:29 @2) + (7:53 @3) + (21:40 @4) 9.17 km (4:20 / km)
ahr:161 max:179 shoes: Nike Zoom Structure (2014)

Running warm up/down 16:48 intensity: (2:43 @1) + (12:59 @2) + (1:06 @3) 3.12 km (5:23 / km)
ahr:140 max:152 shoes: Nike Zoom Structure (2014)

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