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Training Log Archive: Steffen

In the 7 days ending Jul 10, 2011:

activity # timemileskm+m
  Workout3 2:30:00
  Running3 2:19:36 13.13(10:38) 21.13(6:36) 402
  Cycling4 2:14:41 25.99(11.6/h) 41.82(18.6/h) 596
  Orienteering1 1:31:19 7.05(12:57) 11.35(8:03) 24020 /22c90%
  Total11 8:35:36 46.17 74.3 123820 /22c90%
averages - weight:68.4kg

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MoTuWeThFrSaSu

Sunday Jul 10, 2011 #

Event: 4. LRL Baden-Württemberg
 
10 AM

Orienteering race 1:31:19 [5] **** 11.35 km (8:03 / km) +240m 7:17 / km
spiked:20/22c shoes: VJ Integrator 2011

Regional ranking event in Baindt on the map of the 2008 German long distance champs. Two smaller mistakes, at the first one I had some problems with green areas second one I 100° in the wrong direction. Luckily only for around 100 m.

Saturday Jul 9, 2011 #

9 AM

Running 41:10 [3] 6.03 km (6:50 / km) +99m 6:19 / km
ahr:141 max:163 shoes: Karhu M1 3903-001 medium

Some coordination exercises.
11 AM

Workout 50:00 [3]

Friday Jul 8, 2011 #

Note
weight:68.6kg (rest day)

Thursday Jul 7, 2011 #

5 PM

Running 25:31 [5] 5.11 km (5:00 / km) +20m 4:54 / km
ahr:156 max:179 weight:68.6kg shoes: Nike Free 3.0

warmup, 12 min (2,92 km), cooldown
very slow this time. I had the feeling that I´m not in good shape and todays training show it.

Wednesday Jul 6, 2011 #

7 AM

Cycling 32:35 [3] 10.52 km (19.4 kph) +105m
ahr:131 max:153

To work.
4 PM

Cycling 38:05 [3] 10.27 km (16.2 kph) +190m
ahr:125 max:160

Back home.
6 PM

Workout 50:00 [4]

Tuesday Jul 5, 2011 #

7 AM

Cycling 29:56 [3] 10.51 km (21.1 kph) +107m
weight:68kg

To work.
4 PM

Cycling 34:05 [3] 10.52 km (18.5 kph) +194m

Back home.
6 PM

Running hills 1:12:55 [4] 9.99 km (7:18 / km) +283m 6:24 / km
ahr:147 max:182 shoes: Saucony Grid Cohesion TR

warmup, running hills 6x 190 m/15 hm/ (44, 44, 51, 54, 58, 50 s), cooldown

Monday Jul 4, 2011 #

5 PM

Workout 50:00 [4]

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