In the 7 days ending Jan 20, 2019:
Note slept:8.25
running warm up/down 17:02 [2] 2.23 km (7:38 / km) shoes: Inov X-Talon 230
orienteering (Very-Very-OL) 14:53 [2] *** 3.27 km (4:33 / km) +15m 4:27 / km 21c shoes: Inov X-Talon 230
strength & coordination 23:08 intensity: (20:00 @2) + (3:08 @5) slept:7.0
running 4:36 [2] 0.97 km (4:45 / km) shoes: Inov X-Talon 230
running warm up/down 10:53 [2] 1.86 km (5:51 / km) shoes: Inov X-Talon 230
orienteering (night-Sprint ) 14:36 [3] *** 3.21 km (4:33 / km) +22m 4:24 / km 21c shoes: Inov X-Talon 230
running warm up/down 12:28 [2] 22.2 km (34 / km) shoes: Inov X-Talon 230
Note slept:7.5 (rest day)
biking (Arbeitsweg) 1:03:00 [0] 23.0 km (21.9 kph) +70m slept:6.5
biking (Arbeitsweg) 1:04:00 [0] 23.0 km (21.6 kph) +170m (rest day)
biking (Arbeitsweg) 1:01:00 [0] 23.0 km (22.6 kph) +70m slept:7.5
running warm up/down 30:49 [2] 5.68 km (5:26 / km) +15m 5:21 / km shoes: Asics Fuze X
running intervals 37:09 [3] 8.07 km (4:36 / km) +36m 4:30 / km shoes: Asics Fuze X
running warm up/down 9:00 [1] 1.48 km (6:05 / km) shoes: Asics Fuze X
biking (Heimweg) 1:00:00 [0] 24.0 km (24.0 kph) +170m
Note slept:8.5
strength & coordination (Stabi) 45:00 [2]
running 47:06 [2] 10.42 km (4:31 / km) +150m 4:13 / km shoes: New Balance ASYM Counter 860v
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