Training Log Archive: SteffenIn the 7 days ending Oct 2, 2011:
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Sunday Oct 2, 2011 #
1 PM
Orienteering race 1:00:20 [5] **** 8.22 km (7:20 / km) +240m 6:24 / km
spiked:16/18c shoes: VJ Integrator 2011
Saturday Oct 1, 2011 #
Event: DM Lang + Deutschland Cup
1 PM
Running warm up/down 5:00 [3] 0.6 km (8:20 / km)
shoes: VJ Integrator 2011
Orienteering 2:12:41 [5] **** 15.73 km (8:26 / km) +490m 7:18 / km
spiked:22/26c shoes: VJ Integrator 2011
Friday Sep 30, 2011 #
Note
(rest day)
Travel to Bad Harzburg.
Thursday Sep 29, 2011 #
6 PM
Running tempo 25:02 [5] 5.3 km (4:43 / km) +80m 4:24 / km
ahr:155 max:176 shoes: Nike Free 3.0
3 km/ 30 hm in 12:14 min + warmup/cooldown
Wednesday Sep 28, 2011 #
7 AM
Cycling 32:15 [3] 10.52 km (19.6 kph) +106m
To work.
4 PM
Cycling 38:28 [3] 10.48 km (16.3 kph) +200m
Back home.
Tuesday Sep 27, 2011 #
6 PM
Running 1:06:11 [3] 11.48 km (5:46 / km) +233m 5:14 / km
ahr:142 max:166 shoes: Saucony Grid Cohesion TR
Monday Sep 26, 2011 #
5 PM
Workout 45:00 [4]