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Training Log Archive: Steffen

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Workout6 3:05:00
  Running5 2:58:35 19.53(9:09) 31.44(5:41) 410
  Orienteering2 1:49:46 7.3(15:02) 11.75(9:20) 5077 /10c70%
  Hiking1 1:30:00
  XC Skiing (classic)1 1:17:02 6.38(12:04) 10.27(7:30) 7
  Strength1 50:00
  Fieldwork1 39:48 1.27(31:14) 2.05(19:24) 34
  XC Skiing (skating)1 22:26 2.1(10:40) 3.39(6:37) 21
  Total18 12:32:37 36.6 58.9 9797 /10c70%
  [1-5]18 12:32:22
averages - weight:68.9kg

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Saturday Jan 31, 2015 #

1 PM

Orienteering 1:07:31 intensity: (54 @1) + (8:58 @2) + (30:11 @3) + (24:05 @4) + (3:23 @5) 7.58 km (8:54 / km) +306m 7:25 / km
ahr:141 max:169

First visit of the area for our upcoming event.
8 PM

Workout 30:00 [3]

Friday Jan 30, 2015 #

Note
weight:69.9kg (rest day)

Thursday Jan 29, 2015 #

Note
(rest day)

Wednesday Jan 28, 2015 #

5 PM

XC Skiing (skating) 22:26 intensity: (9 @1) + (15 @2) + (10 @3) + (15:06 @4) + (6:46 @5) 3.39 km (6:37 / km) +21m 6:25 / km
ahr:160 max:172

Skating this time. Didn´t skate for two years so struggle a lot with my technique. Had to leave the track at 6 pm, so I could train any longer.

Tuesday Jan 27, 2015 #

Note
weight:69.2kg

6 PM

Running 1:09:37 intensity: (10 @1) + (7 @2) + (4:34 @3) + (1:03:19 @4) + (1:27 @5) 12.31 km (5:39 / km) +141m 5:21 / km
ahr:154 max:168 shoes: Asics GEL-Fuji Trabuco G-TX

10 PM

Workout 20:00 [3]

Monday Jan 26, 2015 #

5 PM

Strength 50:00 [4]

Sunday Jan 25, 2015 #

Note
weight:69.2kg

10 AM

XC Skiing (classic) 1:17:02 intensity: (10 @1) + (1:28 @2) + (56:51 @3) + (18:23 @4) + (10 @5) 10.27 km (7:30 / km) +7m 7:28 / km
ahr:141 max:166

First XC-skiing this saison. Not much snow so only a short round on a nearby glider area was available.
5 PM

Workout 30:00 [4]

Saturday Jan 24, 2015 #

2 PM

Orienteering 42:15 intensity: (1 @1) + (14 @2) + (12:08 @3) + (18:34 @4) + (11:18 @5) ** 4.17 km (10:08 / km) +201m 8:10 / km
ahr:154 max:182 spiked:7/10c shoes: VJ Integrator (2012)

8 PM

Workout 40:00 [4]

Friday Jan 23, 2015 #

Note
weight:68.6kg (sick)

Thursday Jan 22, 2015 #

Note
(sick)

Wednesday Jan 21, 2015 #

Note
weight:69.3kg (sick)

Tuesday Jan 20, 2015 #

Note
(sick)

Monday Jan 19, 2015 #

Note
weight:68.8kg

8 PM

Workout 25:00 [4]

Sunday Jan 18, 2015 #

11 AM

Fieldwork 39:48 [1] 2.05 km (19:24 / km) +34m 17:55 / km
shoes: Kappa ADVAN

3 PM

Running 39:44 intensity: (8 @1) + (5 @2) + (4:26 @3) + (27:36 @4) + (7:29 @5) 6.65 km (5:58 / km) +148m 5:23 / km
ahr:155 max:172 shoes: Asics GEL-Fuji Trabuco G-TX

Still not fit.
5 PM

Workout 40:00 [3]

Saturday Jan 17, 2015 #

10 AM

Running 18:49 intensity: (7 @1) + (18 @2) + (3:21 @3) + (11:45 @4) + (3:18 @5) 2.83 km (6:40 / km) +104m 5:38 / km
ahr:154 max:178 shoes: Asics GEL-Fuji Trabuco G-TX

Short training to get back into running.

Friday Jan 16, 2015 #

Note
weight:68.8kg (sick)

Thursday Jan 15, 2015 #

Note
(sick)

Wednesday Jan 14, 2015 #

Note
weight:67.7kg (sick)

Tuesday Jan 13, 2015 #

Note
(sick)

Monday Jan 12, 2015 #

Note
weight:69kg (sick)

Sunday Jan 11, 2015 #

Note
(rest day)

Saturday Jan 10, 2015 #

Note
(rest day)

Friday Jan 9, 2015 #

Note
(rest day)

Thursday Jan 8, 2015 #

2 PM

Running 20:18 intensity: (9 @0) + (6 @1) + (1:14 @2) + (18:11 @3) + (38 @4) 3.84 km (5:17 / km) +3m 5:16 / km
ahr:138 max:148

Barefeet on the beach of Agonda in the last light of the day.

Wednesday Jan 7, 2015 #

Note
(rest day)

Tuesday Jan 6, 2015 #

3 AM

Running 30:07 intensity: (6 @0) + (10 @1) + (30 @2) + (10:06 @3) + (19:15 @4) 5.81 km (5:11 / km) +14m 5:07 / km
ahr:146 max:159

Barefeet at the beach of Agonda- Perfect restart for training.

Monday Jan 5, 2015 #

Note
(rest day)

Sunday Jan 4, 2015 #

Note
(rest day)

Saturday Jan 3, 2015 #

Note
(rest day)

Friday Jan 2, 2015 #

12 PM

Hiking 1:30:00 [1]
shoes: Kappa ADVAN

Up and arround Mulainagiri.

Thursday Jan 1, 2015 #

Note
(rest day)

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