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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NPFoppen

In the 7 days ending Mar 14, 2015:

activity # timemileskm+m
  Orienteering6 6:25:29 27.67(13:56) 44.53(8:39) 1280
  Running8 2:43:58 18.52(8:51) 29.8(5:30) 696
  Strength & Conditioning4 53:05
  Total11 10:02:32 46.19 74.33 1976
  [1-5]11 10:00:59
averages - sleep:7.9

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SuMoTuWeThFrSa

Saturday Mar 14, 2015 #

Event: Halve Marathon Harderwijk
 

Note
slept:8.75 (injured)

8 AM

Running warm up/down 13:01 intensity: (11 @0) + (9:52 @1) + (2:58 @2) 1.98 km (6:34 / km) +57m 5:44 / km
ahr:129 max:149 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering 1:02:32 intensity: (17 @1) + (24 @2) + (1:22 @3) + (47:24 @4) + (13:05 @5) *** 7.76 km (8:03 / km) +376m 6:29 / km
ahr:175 max:184 shoes: Inov 8 X-Talon 212 (2013) p1

6 PM

Running warm up/down 12:31 intensity: (4:50 @1) + (6:26 @2) + (1:15 @3) 2.08 km (6:01 / km) +48m 5:24 / km
ahr:138 max:154 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering 33:22 intensity: (5:43 @1) + (9:46 @2) + (13:29 @3) + (4:24 @4) *** 2.94 km (11:22 / km) +99m 9:44 / km
ahr:149 max:174 shoes: Inov 8 X-Talon 212 (2013) p1

Running warm up/down 15:08 intensity: (12:17 @1) + (2:51 @2) 2.25 km (6:44 / km) +149m 5:03 / km
ahr:125 max:148 shoes: Inov 8 X-Talon 212 (2013) p1

Note

Friday Mar 13, 2015 #

Note
slept:9.5 (injured)

8 AM

Strength & Conditioning 10:00 [1]

9 AM

Running warm up/down 10:05 intensity: (7 @0) + (4:11 @1) + (5:47 @2) 1.86 km (5:25 / km) +36m 4:56 / km
ahr:133 max:147 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering 1:05:05 intensity: (6:37 @1) + (25:56 @2) + (31:04 @3) + (1:28 @4) *** 6.61 km (9:51 / km) +229m 8:23 / km
ahr:148 max:171 shoes: Inov 8 X-Talon 212 (2013) p1

Running warm up/down 15:30 intensity: (3:26 @1) + (8:38 @2) + (3:26 @3) 2.71 km (5:43 / km) +65m 5:06 / km
ahr:142 max:163 shoes: Inov 8 X-Talon 212 (2013) p1

10 AM

Strength & Conditioning 15:01 intensity: (1 @0) + (14:18 @1) + (42 @2)
ahr:116 max:146

6 PM

Running warm up/down 6:09 intensity: (3 @0) + (3:22 @1) + (1:09 @2) + (1:03 @3) + (32 @4) 1.16 km (5:19 / km) +47m 4:25 / km
ahr:136 max:169 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering 1:08:21 intensity: (56 @1) + (4:29 @2) + (25:18 @3) + (35:07 @4) + (2:31 @5) *** 6.89 km (9:55 / km) +224m 8:32 / km
ahr:165 max:183 shoes: Inov 8 X-Talon 212 (2013) p1

Thursday Mar 12, 2015 #

Note
slept:7.5 (injured)

12 PM

Strength & Conditioning 20:04 [1]

1 PM

Running warm up/down 15:08 intensity: (12 @0) + (7:55 @1) + (7:01 @2) 3.08 km (4:55 / km) +55m 4:31 / km
ahr:133 max:148 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering 1:10:01 intensity: (12:30 @1) + (36:35 @2) + (20:56 @3) *** 7.05 km (9:56 / km) +299m 8:12 / km
ahr:143 max:163 shoes: Inov 8 X-Talon 212 (2013) p1

Running warm up/down 26:36 intensity: (18:00 @1) + (7:10 @2) + (1:26 @3) 5.01 km (5:19 / km) +106m 4:48 / km
ahr:133 max:161 shoes: Inov 8 X-Talon 212 (2013) p1

Wednesday Mar 11, 2015 #

Note
slept:6.5 (injured) (rest day)

Tuesday Mar 10, 2015 #

Note
slept:7.0 (injured)

6 PM

Running 21:31 intensity: (44 @0) + (14:11 @1) + (2:34 @2) + (2:47 @3) + (1:15 @4) 4.66 km (4:37 / km) +117m 4:06 / km
ahr:135 max:168 shoes: Nike Zoom Structure (2014)

Strength & Conditioning 8:00 [1]

Note

Monday Mar 9, 2015 #

Note
slept:8.0 (injured) (rest day)

Sunday Mar 8, 2015 #

Note
slept:8.25 (injured)

10 AM

Running warm up/down 15:44 intensity: (15 @0) + (12:36 @1) + (2:53 @2) 2.87 km (5:29 / km) +15m 5:20 / km
ahr:128 max:140 shoes: Inov 8 X-Talon 212 (2013) p1

Orienteering race 1:26:08 intensity: (21 @1) + (17 @2) + (5:43 @3) + (59:06 @4) + (20:41 @5) *** 13.28 km (6:29 / km) +53m 6:22 / km
ahr:175 max:187 shoes: Inov 8 X-Talon 212 (2013) p1

12 PM

Running warm up/down 12:35 intensity: (4:11 @1) + (8:10 @2) + (14 @3) 2.14 km (5:52 / km) +1m 5:51 / km
ahr:137 max:150 shoes: Inov 8 X-Talon 212 (2013) p1

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