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Training Log Archive: elgar

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running19 14:08:34 92.0(9:13) 148.06(5:44) 2350
  Orienteering7 6:23:42 33.41(11:29) 53.77(7:08) 1212
  Skiroller2 2:48:48 17.94(9:25) 28.87(5:51) 101
  Football1 1:00:00
  Hiking1 1:00:00 2.8(21:27) 4.5(13:20)
  Bicycling2 57:00 7.46(7:39) 12.0(4:45)
  Strength Training1 50:00
  Stretching1 10:00
  Total34 27:18:04 153.6 247.2 3663
  [1-5]34 26:50:38

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Wednesday Nov 30, 2016 #

6 AM

Running 16:45 [3] 2.74 km (6:07 / km) +41m 5:41 / km
shoes: INOV RaceUltra290blau

12 PM

Skiroller 1:48:35 [3] 19.61 km (5:32 / km) +95m 5:24 / km

Tuesday Nov 29, 2016 #

12 PM

Skiroller 1:00:13 [3] 9.25 km (6:30 / km) +6m 6:29 / km

Aller Anfang ist. ... hatte keine Lust

Monday Nov 28, 2016 #

5 AM

Running 16:24 [3] 2.8 km (5:52 / km) +69m 5:13 / km

4 PM

Running 14:53 [3] 2.72 km (5:28 / km) +22m 5:15 / km

Sunday Nov 27, 2016 #

9 AM

Orienteering 40:51 [3] 4.6 km (8:53 / km) +130m 7:47 / km

Saturday Nov 26, 2016 #

5 PM

Orienteering 28:27 [3] ** 3.55 km (8:00 / km) +101m 7:01 / km
shoes: Inov 8 oroc 280

Nacht u Nebel

Tuesday Nov 22, 2016 #

10 AM

Orienteering race 1:05:51 [5] 13.04 km (5:03 / km) +164m 4:45 / km

CISM Staffel im bebauten Gelände, platt und einen Fehler ca.2-3min
1 PM

Running 1:05:51 [3] 13.04 km (5:03 / km) +164m 4:45 / km

Sunday Nov 20, 2016 #

10 AM

Orienteering race 1:59:52 [5] 17.97 km (6:40 / km) +625m 5:41 / km

CISM Langdistanz, 4min Fehler ansonsten ok
4 PM

Running warm up/down 14:37 [3] 2.02 km (7:15 / km) +17m 6:57 / km

Auslaufen

Saturday Nov 19, 2016 #

10 AM

Running 7:42 [3] 0.74 km (10:23 / km) +58m 7:27 / km

Friday Nov 18, 2016 #

8 AM

Orienteering race 58:26 [5] 4.98 km (11:44 / km) +125m 10:25 / km

Thursday Nov 17, 2016 #

4 PM

Running 39:22 intensity: (6:27 @0) + (24:29 @1) + (8:06 @2) + (20 @3) 6.43 km (6:07 / km) +52m 5:53 / km
ahr:77 max:118

Wednesday Nov 16, 2016 #

5 PM

Running 37:23 intensity: (27:22 @1) + (3:55 @2) + (5:42 @3) + (24 @4) 6.53 km (5:43 / km) +115m 5:16 / km
ahr:90 max:153

Tuesday Nov 15, 2016 #

7 AM

Orienteering 30:00 [3] * 2.5 km (12:00 / km)
shoes: INOV RaceUltra290blau

Posten setzen

Monday Nov 14, 2016 #

2 PM

Orienteering 19:07 intensity: (9:07 @1) + (1:49 @2) + (8:11 @3) ** 2.73 km (7:00 / km) +60m 6:18 / km
ahr:105 max:147 shoes: INOV RaceUltra290blau

Warendorf Stadt Postenstandorte kontrolliert

Orienteering 21:08 intensity: (12:23 @1) + (3:19 @2) + (5:26 @3) ** 4.39 km (4:49 / km) +7m 4:47 / km
ahr:94 max:149 shoes: INOV RaceUltra290blau

Emspark, keine Kraft und keine Geschwindigkeit

Sunday Nov 13, 2016 #

5 AM

Running 1:57:34 [3] 20.0 km (5:53 / km) +212m 5:35 / km
shoes: INOV RaceUltra290blau

Friday Nov 11, 2016 #

5 AM

Running 20:55 [3] 3.7 km (5:39 / km) +53m 5:17 / km
shoes: INOV RaceUltra290blau

12 PM

Running 13:19 [3] 2.87 km (4:38 / km) +37m 4:21 / km
shoes: INOV RaceUltra290blau

Thursday Nov 10, 2016 #

Event: Military Orienteering Championships 2016
 

Wednesday Nov 9, 2016 #

5 AM

Running 17:54 [3] 2.92 km (6:07 / km) +35m 5:47 / km
shoes: INOV RaceUltra290blau

4 PM

Running 15:11 [3] 2.87 km (5:17 / km) +37m 4:58 / km

Tuesday Nov 8, 2016 #

10 AM

Strength Training 50:00 [3]

3 PM

Running 14:53 [3] 2.83 km (5:15 / km) +33m 4:58 / km

Monday Nov 7, 2016 #

Bicycling 27:00 [3] 6.0 km (4:30 / km)

kein schönes Wetter
1 PM

Running 1:07:14 intensity: (7:06 @0) + (25:09 @1) + (10:26 @2) + (14:47 @3) + (6:09 @4) + (3:37 @5) 12.45 km (5:24 / km) +181m 5:02 / km
ahr:102 max:172 shoes: INOV RaceUltra290blau

Sunday Nov 6, 2016 #

Bicycling 30:00 [2] 6.0 km (5:00 / km)

6 AM

Running 1:06:51 [3] 12.43 km (5:23 / km) +278m 4:50 / km
shoes: INOV RaceUltra290blau

10 AM

Football 1:00:00 [1]

Im Käfig mit Sohn und anderen
3 PM

Hiking 1:00:00 [1] 4.5 km (13:20 / km)

Friday Nov 4, 2016 #

8 AM

Running 2:07:34 intensity: (13:53 @0) + (23:06 @1) + (17:50 @2) + (31:59 @3) + (9:34 @4) + (31:12 @5) 22.39 km (5:42 / km) +332m 5:18 / km
ahr:123 max:195 shoes: INOV RaceUltra290blau

Langer Lauf, jetzt tun mir die Knie weh, bin nichts mehr gewohnt :-)

Wednesday Nov 2, 2016 #

10 AM

Running 1:56:19 [3] 19.52 km (5:58 / km) +434m 5:22 / km

Letzter Lauf in Romänien, jetzt tut mir alles weh

Tuesday Nov 1, 2016 #

Event: Military Orienteering Championships 2016 Training Camp
 
5 AM

Running 57:53 [3] 9.05 km (6:24 / km) +181m 5:49 / km

Keine Power und dann auch noch gestört wurden, so das ich im Lager gelaufen bin
7 AM

Stretching 10:00 [3]

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