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Training Log Archive: NPFoppen

In the 7 days ending Jun 13, 2015:

activity # timemileskm+m
  Running5 4:06:23 29.01(8:30) 46.69(5:17) 300
  Cycling (road)1 3:35:16 66.4(18.5/h) 106.86(29.8/h) 230
  Orienteering1 33:52 4.95(6:50) 7.97(4:15) 8
  Running drills1 19:04 1.28(14:54) 2.06(9:16) 1
  Strength & Conditioning1 7:31
  Total6 8:42:06 101.64 163.57 539
  [1-5]6 8:36:48
averages - sleep:8.1

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SuMoTuWeThFrSa

Saturday Jun 13, 2015 #

Event: Jukola 2015
 

Note
slept:10.0 (injured)

12 PM

Running intervals 47:09 intensity: (22 @0) + (21:18 @1) + (12:54 @2) + (6:31 @3) + (6:04 @4) 8.63 km (5:28 / km) +3m 5:27 / km
ahr:140 max:178 shoes: Nike Zoom Structure (2014)

Running warm up/down 20:01 intensity: (5:19 @1) + (14:42 @2) 3.56 km (5:37 / km) +14m 5:30 / km
ahr:136 max:144 shoes: Nike Zoom Structure (2014)

Friday Jun 12, 2015 #

Note
slept:7.0 (injured)

7 AM

Running 43:22 intensity: (24 @0) + (10:53 @1) + (27:31 @2) + (4:34 @3) 9.07 km (4:47 / km) +35m 4:41 / km
ahr:139 max:155 shoes: Nike Zoom Structure (2014)

Thursday Jun 11, 2015 #

Note
slept:7.75 (injured)

5 PM

Cycling (road) 3:35:16 intensity: (1 @0) + (50:42 @1) + (1:46:49 @2) + (26:15 @3) + (25:43 @4) + (5:46 @5) 106.86 km (29.8 kph) +230m
ahr:145 max:185

Wednesday Jun 10, 2015 #

Note
slept:7.25 (injured)

6 PM

Running 32:12 intensity: (3:39 @0) + (17:34 @1) + (10:59 @2) 6.03 km (5:20 / km) +73m 5:02 / km
ahr:130 max:144 shoes: Nike Zoom Structure (2014)

Tuesday Jun 9, 2015 #

Note
slept:8.0 (injured)

6 PM

Running warm up/down 20:31 intensity: (24 @0) + (19:33 @1) + (34 @2) 3.57 km (5:45 / km) +83m 5:09 / km
ahr:123 max:136 shoes: Nike Zoom Structure (2014)

Running warm up/down 9:15 intensity: (2 @0) + (9:13 @1) 1.67 km (5:33 / km)
ahr:127 max:131 shoes: Nike Zoom Structure (2014)

Strength & Conditioning 7:31 intensity: (26 @0) + (5:48 @1) + (1:17 @2)
ahr:124 max:144

Running drills 19:04 intensity: (9:34 @1) + (6:45 @2) + (2:45 @3) 2.06 km (9:16 / km) +1m 9:14 / km
ahr:134 max:158 shoes: Nike Zoom Structure (2014)

Running intervals 16:01 intensity: (56 @1) + (3:39 @2) + (3:50 @3) + (7:01 @4) + (35 @5) 3.9 km (4:06 / km)
ahr:159 max:182 shoes: Nike Zoom Structure (2014)

Running warm up/down 26:01 intensity: (11:02 @1) + (14:59 @2) 4.7 km (5:32 / km) +20m 5:25 / km
ahr:134 max:142 shoes: Nike Zoom Structure (2014)

Monday Jun 8, 2015 #

Note
slept:8.0 (injured) (rest day)

Sunday Jun 7, 2015 #

Note
slept:8.75 (injured)

10 AM

Running warm up/down 17:48 intensity: (4:00 @1) + (9:45 @2) + (3:22 @3) + (41 @4) 3.44 km (5:11 / km) +71m 4:41 / km
ahr:142 max:174 shoes: Nike Zoom Structure (2014)

Orienteering race 33:52 intensity: (11 @2) + (16 @3) + (1:12 @4) + (32:13 @5) ** 7.97 km (4:15 / km) +8m 4:14 / km
ahr:183 max:188 shoes: Nike Zoom Structure (2014)

Running warm up/down 14:03 intensity: (11:59 @1) + (2:04 @2) 2.11 km (6:40 / km) +1m 6:39 / km
ahr:131 max:140 shoes: Nike Zoom Structure (2014)

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