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Training Log Archive: Roelof P

In the 7 days ending Sep 15:

activity # timemileskm+m
  hardlopen6 5:24:23 28.66(11:19) 46.12(7:02) 105
  zwemmen1 1:00:00 1.3(45:59) 2.1(28:34)
  Krachttraining1 15:00
  Total8 6:39:23 29.96 48.22 105
  [1-5]8 6:14:03

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MoTuWeThFrSaSu

Sunday Sep 15 #

11 AM

hardlopen 1:04:06 intensity: (30 @0) + (37 @1) + (7:10 @2) + (19:05 @3) + (30:55 @4) + (5:49 @5) 8.94 km (7:10 / km) +14m 7:07 / km
ahr:163 max:187

Saturday Sep 14 #

zwemmen 1:00:00 [3] 2.1 km (28:34 / km)

9 AM

hardlopen 59:29 intensity: (6:14 @0) + (24:27 @1) + (13:00 @2) + (15:48 @3) 7.69 km (7:44 / km) +15m 7:39 / km
ahr:130 max:164

Friday Sep 13 #

2 PM

hardlopen 47:11 intensity: (14:20 @0) + (9:52 @1) + (17:33 @2) + (5:25 @3) + (1 @4) 4.92 km (9:35 / km)
ahr:120 max:167

Inclusief: pushups, core oefeningen afgewisseld met 800 meters uitlopen.

Thursday Sep 12 #

3 PM

hardlopen 1:08:57 intensity: (5 @0) + (2:30 @1) + (28:11 @2) + (30:17 @3) + (7:04 @4) + (50 @5) 12.0 km (5:45 / km) +59m 5:36 / km
ahr:150 max:177

Incl 120 pushups en situps.

Tuesday Sep 10 #

7 PM

hardlopen 57:45 intensity: (3:44 @0) + (4:02 @1) + (14:35 @2) + (33:59 @3) + (1:25 @4) 6.91 km (8:21 / km)
ahr:146 max:172

Monday Sep 9 #

Krachttraining 15:00 [3]

100 x push up
100 x sit up
2 x 4 plankoefening
Squads
7 AM

hardlopen 26:55 intensity: (27 @0) + (13:38 @1) + (1:28 @2) + (10:37 @3) + (25 @4) + (20 @5) 5.64 km (4:46 / km) +18m 4:42 / km
ahr:134 max:182

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