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Training Log Archive: Klaas

In the 7 days ending Sep 6, 2014:

activity # timemileskm+m
  Hardlopen4 3:28:10 18.39(11:19) 29.59(7:02) 21
  Fietsen1 1:23:52 24.06(17.2/h) 38.72(27.7/h) 20
  Orientering1 44:22 4.53(9:48) 7.28(6:05) 14
  zwemmen1 35:00 0.93(37:33) 1.5(23:20)
  F training2 30:00
  Total9 6:41:24 47.91 77.1 55
  [1-5]9 6:14:08

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SuMoTuWeThFrSa

Saturday Sep 6, 2014 #

11 AM

Orientering race 44:22 intensity: (6:20 @0) + (34 @1) + (19 @2) + (4:19 @3) + (30:11 @4) + (2:39 @5) 7.28 km (6:05 / km) +14m 6:02 / km
ahr:152 max:160 shoes: Ascics Gel Nimbus 16

NZC 1 Drienerlo, Universiteit Twenthe.
route 3 5,8 km @ 7'38"/km
Lange sprint, niet moeilijk wel pittig.
Warm en hoge luchtvochtigheid, daardoor niet de Hfr kunnen halen die bij deze inspanning hoort.

Friday Sep 5, 2014 #

Note
(rest day)

Thursday Sep 4, 2014 #

F training (Fuvel +trx) 15:00 [3]

4 PM

Hardlopen 59:12 intensity: (5:10 @0) + (54:02 @1) 8.02 km (7:23 / km) +14m 7:19 / km
ahr:112 max:125 shoes: Ascics Gel Nimbus 16

herstelloop, de Eese, met Hedwig

Wednesday Sep 3, 2014 #

11 AM

Hardlopen 39:54 intensity: (1:26 @0) + (16:49 @1) + (21:07 @2) + (32 @3) 6.59 km (6:03 / km) +3m 6:02 / km
ahr:123 max:138 shoes: Ascics Gel Nimbus 16

Herstelloop, met versnellingen 15-20"

Tuesday Sep 2, 2014 #

10 AM

zwemmen 35:00 [3] 1.5 km (23:20 / km)

BC duur
2 PM

F training (Fuvel +trx) 15:00 [3]

4 PM

Hardlopen 49:00 [4] 7.0 km (7:00 / km)
shoes: Ascics Gel Nimbus 16

Wisselduur:
2 x 4' AD + P 3'
1 x 7' AD

ging wel OK.

Monday Sep 1, 2014 #

12 PM

Fietsen 1:23:52 intensity: (8:20 @0) + (17:07 @1) + (53:45 @2) + (4:40 @3) 38.72 km (27.7 kph) +20m
ahr:127 max:147 shoes: Giant defy advanced

ontspannen ritje buitengebied.

Sunday Aug 31, 2014 #

10 AM

Hardlopen 1:00:04 intensity: (6:00 @0) + (25:11 @1) + (14:34 @2) + (9:51 @3) + (4:08 @4) + (20 @5) 7.98 km (7:32 / km) +4m 7:31 / km
ahr:124 max:160 shoes: Ascics Gel Nimbus 16

2 x ( 8 x 30" Int 4) mip 1' map 3'
met Hedwig, Havelte oost

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