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Training Log Archive: NPFoppen

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Cycling (road)5 4:58:23 97.76(19.7/h) 157.32(31.6/h) 391
  Running4 4:10:24 23.47(10:40) 37.78(6:38) 30
  Strength & Conditioning2 40:00
  Other1 5:00 0.62(8:03) 1.0(5:00)
  Cross trainer1 5:00 0.62(8:03) 1.0(5:00)
  Total11 9:58:47 122.47 197.1 421
  [1-5]10 6:05:39
averages - sleep:7.5

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

Note
slept:8.75

3 PM

Cycling (road) intervals 2:14:09 intensity: (36:19 @0) + (1:13:41 @1) + (10:43 @2) + (13:04 @3) + (22 @4) 70.92 km (31.7 kph) +178m
ahr:144 max:176 shoes: Nike Zoom Structure - 2015 (d)

5 PM

Running 30:14 intensity: (3:28 @0) + (15:18 @1) + (6:50 @2) + (3:15 @3) + (1:23 @4) 6.22 km (4:52 / km) +14m 4:48 / km
ahr:155 max:180 shoes: Nike Zoom Structure - 2015 (d)

Friday Sep 23, 2016 #

Note
slept:7.5 (rest day)

Thursday Sep 22, 2016 #

Note
slept:7.25

8 AM

Cycling (road) 27:21 intensity: (6:30 @0) + (17:32 @1) + (3:19 @2) 14.46 km (31.7 kph) +45m
ahr:142 max:164

5 PM

Cycling (road) intervals 1:00:50 intensity: (34:49 @0) + (22:20 @1) + (3:24 @2) + (17 @3) 31.08 km (30.7 kph) +111m
ahr:135 max:169

Wednesday Sep 21, 2016 #

Note
slept:7.25

12 PM

Other warm up/down (Rowing) 5:00 [1] 1.0 km (5:00 / km)

Strength & Conditioning 20:00 [0]

Cross trainer warm up/down 5:00 [1] 1.0 km (5:00 / km)

Tuesday Sep 20, 2016 #

Note
slept:8.0

8 AM

Cycling (road) 29:44 intensity: (4:35 @0) + (15:22 @1) + (9:23 @2) + (24 @3) 16.17 km (32.6 kph) +22m
ahr:150 max:169

5 PM

Cycling (road) 46:19 intensity: (15:22 @0) + (30:57 @1) 24.7 km (32.0 kph) +35m
ahr:137 max:153

6 PM

Running 2:12:01 intensity: (1:15:28 @0) + (32:37 @1) + (8:30 @2) + (9:18 @3) + (6:08 @4) 19.3 km (6:50 / km) +1m 6:50 / km
ahr:135 max:178 shoes: Nike Zoom Structure - 2015 (d)

Monday Sep 19, 2016 #

Note
slept:8.0

8 PM

Strength & Conditioning 20:00 [0]

Sunday Sep 18, 2016 #

Note
slept:6.0

8 AM

Running 1:06:09 intensity: (16:37 @0) + (21:56 @1) + (21:08 @2) + (5:05 @3) + (1:23 @4) 9.06 km (7:18 / km) +15m 7:14 / km
ahr:149 max:179 shoes: Inov 8 X-Talon 212 (2013) p1

3 PM

Running 22:00 [1] 3.2 km (6:52 / km)
shoes: Inov 8 X-Talon 212 (2013) p1

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