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Training Log Archive: Basti

In the 7 days ending Oct 14:

activity # timemileskm+m
  OL4 4:03:36 16.28(14:58) 26.2(9:18) 715
  Stabi/Kraft2 1:15:00
  Laufen2 1:04:00 7.33(8:44) 11.8(5:25)
  stretching2 55:00
  Rad2 55:00 17.71(19.3/h) 28.5(31.1/h)
  Total9 8:12:36 41.32 66.5 715

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TuWeThFrSaSuMo

Monday Oct 14 #

7 PM

Rad warm up/down 5:00 [2] 2.0 km (24.0 kph)

Rad 45:00 [4] 24.6 km (32.8 kph)

8 PM

Rad warm up/down 5:00 [2] 1.9 km (22.8 kph)

Stabi/Kraft 30:00 [3]

Sunday Oct 13 #

8 AM

OL 52:30 [3] 4.5 km (11:40 / km) +170m 9:49 / km
ahr:136 max:159 shoes: NVII Forest 1

Posten setzen VPOL
3 PM

OL 29:53 [3] 2.5 km (11:57 / km) +100m 9:58 / km
ahr:124 max:159 shoes: NVII Forest 1

Posten reinholen

Saturday Oct 12 #

1 PM

OL race 1:27:23 [4] 13.1 km (6:40 / km) +300m 5:59 / km
ahr:160 max:174 shoes: NVII Forest 1

SM Lang
4 PM

OL 1:13:50 [3] 6.1 km (12:06 / km) +145m 10:49 / km
ahr:128 max:160 shoes: NVII Forest 1

Postenständer raus gebracht

Thursday Oct 10 #

7 PM

Stabi/Kraft 45:00 [2]
shoes: Barfuß

stretching 30:00 [1]
shoes: Barfuß

Tuesday Oct 8 #

5 PM

Laufen warm up/down 9:00 [2] 1.0 km (9:00 / km)
shoes: Asics Nimbus Gel 19

Laufen 50:00 [3] 10.3 km (4:51 / km)
shoes: Asics Nimbus Gel 19

ER
6 PM

Laufen warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Asics Nimbus Gel 19

stretching 25:00 [1]
shoes: Asics Nimbus Gel 19

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