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Training Log Archive: Steffen

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running8 7:00:34 45.88(9:10) 73.84(5:42) 1027
  Orienteering4 2:38:30 11.06(14:20) 17.8(8:54) 22943 /47c91%
  Workout5 2:05:00
  XC Skiing (indoor trainer)1 20:13 1.3(15:30) 2.1(9:38)
  XC Skiing (skating)1 4:45 0.26(18:02) 0.42(11:12) 3
  Total19 12:09:02 58.51 94.16 125943 /47c91%
averages - weight:69.9kg

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Saturday Dec 31, 2011 #

5 PM

Running 41:57 [4] 7.17 km (5:51 / km) +14m 5:48 / km
ahr:152 max:167 shoes: Icebug Gripmaster

Snow but to less to go skiing. So running again.

Friday Dec 30, 2011 #

10 AM

XC Skiing (skating) 4:45 [3] 0.42 km (11:12 / km) +3m 10:49 / km
ahr:138 max:159

Tested the remaining small skiing track, but yesterdays rain made it unusable.



Es ist so traurig.

Thursday Dec 29, 2011 #

11 AM

Running 59:48 [3] 8.55 km (7:00 / km) +69m 6:43 / km
ahr:137 max:180 shoes: Icebug Gripmaster

No snow. So running instead of cross-country skiing.

Wednesday Dec 28, 2011 #

Note
(rest day)

Travel to Finland.

Tuesday Dec 27, 2011 #

11 AM

Workout 55:00 [4]
weight:71.3kg

3 PM

Workout 10:00 [3]

Monday Dec 26, 2011 #

Note
(rest day)

Sunday Dec 25, 2011 #

5 PM

XC Skiing (indoor trainer) 20:13 [3] 2.1 km (9:38 / km)
ahr:142

Saturday Dec 24, 2011 #

3 PM

Running 36:12 [4] 6.05 km (5:59 / km) +153m 5:19 / km
ahr:148 max:169 shoes: Icebug Gripmaster

6 PM

Workout 15:00 [3]

Friday Dec 23, 2011 #

Note
weight:70kg (sick)

Thursday Dec 22, 2011 #

7 PM

Workout 35:00 [3]
(sick)

Wednesday Dec 21, 2011 #

Note
weight:69.6kg (sick)

9 PM

Workout 10:00 [3]

Tuesday Dec 20, 2011 #

Note
(sick)

Monday Dec 19, 2011 #

Note
(sick)

Sunday Dec 18, 2011 #

Note
weight:69.3kg (rest day)

Saturday Dec 17, 2011 #

1 PM

Orienteering 1:06:35 [3] ** 9.22 km (7:13 / km) +77m 6:56 / km
ahr:147 max:176 spiked:28/31c shoes: Icebug Sisu OLX

Training event in Wiesloch.

Friday Dec 16, 2011 #

Note
weight:70.7kg (rest day)

JBO Killertour 2011

Thursday Dec 15, 2011 #

Note
(rest day)

Wednesday Dec 14, 2011 #

Note
weight:69.6kg (rest day)

Tuesday Dec 13, 2011 #

6 PM

Running 1:08:38 [3] 11.86 km (5:47 / km) +128m 5:29 / km
ahr:143 max:170 shoes: Nike Air Pegasus+ 27

Monday Dec 12, 2011 #

Note
weight:69.3kg (rest day)

Sunday Dec 11, 2011 #

Note
(rest day)

Saturday Dec 10, 2011 #

10 AM

Orienteering 37:59 [2] *** 3.17 km (11:59 / km) +62m 10:55 / km
spiked:6/6c weight:69.7kg shoes: Icebug Sisu OLX

Set up controls.
11 AM

Orienteering 12:45 [2] *** 1.21 km (10:32 / km) +20m 9:44 / km
spiked:3/4c shoes: Icebug Sisu OLX

Set up controls part 2.
3 PM

Orienteering 41:11 [2] *** 4.2 km (9:48 / km) +70m 9:03 / km
spiked:6/6c

Pick up controls.

Friday Dec 9, 2011 #

Note
(rest day)

Thursday Dec 8, 2011 #

Note
weight:70.6kg (rest day)

Wednesday Dec 7, 2011 #

Note
(rest day)

Tuesday Dec 6, 2011 #

7 PM

Running 39:17 [3] 6.61 km (5:57 / km) +95m 5:33 / km
ahr:141 max:157 weight:70.3kg shoes: Icebug Gripmaster

First Snow.

Monday Dec 5, 2011 #

Note
weight:68.8kg (rest day)

Sunday Dec 4, 2011 #

Event: 36. LBS Nikolauslauf Tübingen
 
10 AM

Running race 1:44:49 [5] 21.1 km (4:58 / km) +319m 4:37 / km
shoes: Nike Air Pegasus+ 27

Nikolauslauf Tübingen. Personal best for this race. And the best
END OF SEASON.

Saturday Dec 3, 2011 #

Running 37:50 [3] 6.37 km (5:56 / km) +161m 5:16 / km
ahr:147 max:164 shoes: Icebug Gripmaster

Friday Dec 2, 2011 #

Note
weight:69.9kg (rest day)

Thursday Dec 1, 2011 #

6 PM

Running 32:03 [4] 6.13 km (5:14 / km) +88m 4:53 / km
ahr:146 max:179 shoes: Nike Air Pegasus+ 27

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