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Training Log Archive: Steffen

In the 7 days ending Mar 27, 2011:

activity # timemileskm+m
  Workout6 3:00:00
  Orienteering3 2:02:39 11.53(10:38) 18.55(6:37) 53052 /57c91%
  Running3 1:44:26 12.25(8:31) 19.72(5:18) 160
  Total11 6:47:05 23.78 38.27 69052 /57c91%
averages - weight:68.2kg

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MoTuWeThFrSaSu

Sunday Mar 27, 2011 #

Event: 2. LRL Baden-Württemberg
 
10 AM

Running warm up/down 5:30 [3] 0.99 km (5:35 / km) +16m 5:10 / km
shoes: VJ Integrator

Orienteering race 1:23:16 [5] **** 11.51 km (7:14 / km) +359m 6:15 / km
spiked:16/18c shoes: VJ Integrator

8 PM

Workout 10:00 [3]

Saturday Mar 26, 2011 #

Event: 1. LRL Baden-Württemberg
 
1 PM

Orienteering race 20:20 [5] *** 4.03 km (5:03 / km) +56m 4:43 / km
spiked:20/21c shoes: Saucony Grid Cohesion TR

City Sprint near Freiburg. Map difficult to read.
3 PM

Orienteering race 19:03 [5] *** 3.01 km (6:20 / km) +115m 5:19 / km
spiked:16/18c shoes: VJ Integrator

Forest Sprint

Friday Mar 25, 2011 #

9 PM

Workout 45:00 [3]

Thursday Mar 24, 2011 #

5 PM

Running tempo 24:28 [5] 5.15 km (4:45 / km) +10m 4:42 / km
ahr:159 max:182 weight:68.6kg shoes: Nike Free 3.0

coopertest, warmup, 12 min (3,09 km), cooldown.
9 PM

Workout 10:00 [2]

Wednesday Mar 23, 2011 #

5 PM

Workout 1:00:00 [4]
weight:68.3kg

Tuesday Mar 22, 2011 #

6 PM

Workout 10:00 [2]

7 PM

Running 1:14:28 [4] 13.58 km (5:29 / km) +134m 5:14 / km
ahr:144 max:162 shoes: Karhu M1 3903-001 medium

Planned a easy running which worked for the first two km before I met Thomas.

Monday Mar 21, 2011 #

6 PM

Workout 45:00 [3]
weight:67.7kg

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