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Training Log Archive: NPFoppen

In the 7 days ending Dec 3, 2016:

activity # timemileskm+m
  Cycling (road)5 5:31:25 95.15(17.2/h) 153.14(27.7/h) 439
  Running1 1:59:19 9.82(12:09) 15.8(7:33) 6
  Strength & Conditioning2 1:00:00
  Other1 5:00 0.68(7:19) 1.1(4:33)
  Total8 8:35:44 105.66 170.04 445
  [1-5]7 4:54:58
averages - sleep:9

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Saturday Dec 3, 2016 #

Note
slept:7.5

10 AM

Cycling (road) warm up/down 19:30 intensity: (3:39 @0) + (9:40 @1) + (6:11 @2) 8.57 km (26.4 kph) +4m
ahr:148 max:161

12 PM

Cycling (road) warm up/down 16:38 intensity: (14:27 @0) + (2:11 @1) 6.79 km (24.5 kph) +8m
ahr:124 max:142

8 PM

Strength & Conditioning 20:00 [0]

Friday Dec 2, 2016 #

Note
slept:7.5 (rest day)

Thursday Dec 1, 2016 #

Note
slept:7.0

7 AM

Cycling (road) 1:19:13 intensity: (20:21 @0) + (53:20 @1) + (5:22 @2) + (10 @3) 35.52 km (26.9 kph) +41m
ahr:142 max:168

5 PM

Cycling (road) 59:52 intensity: (42:20 @0) + (17:32 @1) 26.86 km (26.9 kph) +76m
ahr:130 max:150

Wednesday Nov 30, 2016 #

Note
slept:8.0

Note
slept:8.25 (injured)

12 PM

Other warm up/down (Rowing) 5:00 [1] 1.1 km (4:33 / km)

Strength & Conditioning 40:00 [3]

Tuesday Nov 29, 2016 #

Note
slept:7.5

6 PM

Running 1:59:19 intensity: (1:38:40 @0) + (20:39 @1) 15.8 km (7:33 / km) +6m 7:32 / km
ahr:120 max:144 shoes: Nike Zoom Structure - 2015 (d)

Monday Nov 28, 2016 #

Note
slept:8.0 (rest day)

Sunday Nov 27, 2016 #

Note
slept:9.0

2 PM

Cycling (road) hills 2:36:12 intensity: (21:19 @0) + (1:28:37 @1) + (33:56 @2) + (7:19 @3) + (3:50 @4) + (1:11 @5) 75.39 km (29.0 kph) +310m
ahr:150 max:185

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