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Training Log Archive: NPFoppen

In the 7 days ending Aug 15, 2015:

activity # timemileskm+m
  Running3 2:19:13 18.17(7:40) 29.24(4:46) 403
  Cycling (road)1 1:54:46 35.86(18.8/h) 57.72(30.2/h) 78
  Duathlon1 34:01 9.74(3:30) 15.67(2:10) 47
  Strength & Conditioning3 30:36 0.17 0.27 2
  Running drills1 15:13 1.3(11:41) 2.1(7:15) 1
  Total6 5:33:49 65.24 104.99 531
  [1-5]6 5:27:35
averages - sleep:8

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Saturday Aug 15, 2015 #

Note
slept:8.25 (rest day)

Friday Aug 14, 2015 #

Note
slept:7.75 (rest day)

Thursday Aug 13, 2015 #

Note
slept:8.0

6 PM

Cycling (road) 1:54:46 intensity: (1:23 @0) + (1:08:40 @1) + (23:56 @2) + (17:27 @3) + (3:20 @4) 57.72 km (30.2 kph) +78m
ahr:130 max:178

Wednesday Aug 12, 2015 #

Event: TTT Duathlon Azelo
 
7 PM

Running warm up/down 8:49 intensity: (8 @0) + (3:26 @1) + (2:53 @2) + (2:22 @3) 1.9 km (4:38 / km) +1m 4:37 / km
ahr:139 max:157 shoes: Inov-8 F-Lite™ 195 (2013) p2

8 PM

Duathlon race 34:01 intensity: (1 @0) + (13 @1) + (3 @2) + (32 @3) + (13:32 @4) + (19:40 @5) 15.67 km (2:10 / km) +47m 2:08 / km
ahr:179 max:186 shoes: Inov-8 F-Lite™ 195 (2013) p2

Tuesday Aug 11, 2015 #

Note
slept:7.75

6 PM

Running warm up/down 28:00 intensity: (11 @0) + (11:20 @1) + (16:16 @2) + (13 @3) 5.6 km (5:00 / km) +8m 4:58 / km
ahr:136 max:150 shoes: Nike Zoom Structure (2014)

Strength & Conditioning 15:35 intensity: (4:28 @0) + (9:44 @1) + (1:13 @2) + (10 @3) 0.27 km (58:09 / km) +2m 56:03 / km
ahr:112 max:152

Running drills 15:13 intensity: (4:04 @1) + (8:11 @2) + (2:38 @3) + (20 @4) 2.1 km (7:15 / km) +1m 7:14 / km
ahr:141 max:171 shoes: Nike Zoom Structure (2014)

Running intervals 19:24 intensity: (33 @1) + (4:06 @2) + (3:16 @3) + (8:31 @4) + (2:58 @5) 4.68 km (4:09 / km)
ahr:164 max:183 shoes: Nike Zoom Structure (2014)

Running warm up/down 8:55 intensity: (1:01 @1) + (7:54 @2) 1.65 km (5:24 / km) +1m 5:23 / km
ahr:138 max:147 shoes: Nike Zoom Structure (2014)

Monday Aug 10, 2015 #

Note
slept:8.25

Sunday Aug 9, 2015 #

Note
slept:8.0

10 AM

Strength & Conditioning 10:00 [1]

12 PM

Running warm up/down 15:04 intensity: (3 @0) + (2:51 @1) + (5:44 @2) + (4:47 @3) + (1:39 @4) 3.07 km (4:55 / km) +49m 4:33 / km
ahr:146 max:172 shoes: Nike Zoom Structure (2014)

Strength & Conditioning 5:01 intensity: (3:51 @1) + (1:10 @2)
ahr:128 max:149

Running intervals 50:11 intensity: (8 @1) + (24 @2) + (8:04 @3) + (16:41 @4) + (24:54 @5) 10.74 km (4:40 / km) +311m 4:05 / km
ahr:175 max:187 shoes: Nike Zoom Structure (2014)

Running warm up/down 8:50 intensity: (1:24 @3) + (7:26 @4) 1.6 km (5:31 / km) +33m 5:00 / km
ahr:170 max:176 shoes: Nike Zoom Structure (2014)

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