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Training Log Archive: Steffen

In the 7 days ending Jan 16, 2011:

activity # timemileskm+m
  Fieldwork2 3:33:27 5.78(36:54) 9.31(22:56) 170
  Running3 2:49:02 18.17(9:18) 29.24(5:47) 315
  Workout3 1:10:00
  Orienteering1 38:56 2.44(15:59) 3.92(9:56) 928 /8c100%
  Cycling1 30:21 4.65(9.2/h) 7.48(14.8/h) 122
  Total9 8:41:46 31.04 49.95 6998 /8c100%
averages - rhr:53 weight:67.2kg

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MoTuWeThFrSaSu

Sunday Jan 16, 2011 #

11 AM

Fieldwork 1:44:16 [1] 4.47 km (23:20 / km) +78m 21:27 / km

3 PM

Cycling warm up/down 15:26 [3] 3.65 km (14.2 kph) +75m
ahr:132 max:153

Orienteering 38:56 [3] *** 3.92 km (9:56 / km) +92m 8:53 / km
ahr:144 max:171 spiked:8/8c shoes: VJ Integrator

Cycling warm up/down 14:55 [3] 3.83 km (15.4 kph) +47m
ahr:129 max:155

8 PM

Workout 15:00 [2]

Saturday Jan 15, 2011 #

11 AM

Running 1:00:11 [4] 10.23 km (5:53 / km) +155m 5:28 / km
ahr:150 max:163 shoes: Saucony Grid Cohesion TR

Measured some tracks for my map project.
3 PM

Fieldwork 1:49:11 [1] 4.84 km (22:34 / km) +92m 20:36 / km

Friday Jan 14, 2011 #

10 PM

Workout 45:00 [3]
weight:68kg

Thursday Jan 13, 2011 #

7 PM

Running intervals 27:39 [4] 4.97 km (5:34 / km) +20m 5:27 / km
ahr:152 max:178 shoes: Nike Free 3.0

warmup, 2x 4 min (975, 961 m), cooldown

Wednesday Jan 12, 2011 #

6 PM

Workout 10:00 [2]
weight:67.1kg

Tuesday Jan 11, 2011 #

6 PM

Running 1:21:12 [3] 14.04 km (5:47 / km) +140m 5:31 / km
ahr:143 max:160 shoes: Karhu M1 3903-001 medium

Monday Jan 10, 2011 #

Note
rhr:53 weight:66.5kg (rest day)

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