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Training Log Archive: Steffen

In the 7 days ending Oct 30, 2011:

activity # timemileskm+m
  Running4 3:55:46 24.59(9:35) 39.57(5:58) 614
  Workout4 3:10:00
  Orienteering1 1:31:05 6.01(15:10) 9.67(9:25) 35915 /18c83%
  Total8 8:36:51 30.59 49.24 97315 /18c83%
averages - weight:68.6kg

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MoTuWeThFrSaSu

Sunday Oct 30, 2011 #

11 AM

Workout 35:00 [3]

1 PM

Running warm up/down 5:18 [3] 0.97 km (5:27 / km) +32m 4:41 / km
ahr:141 max:155 shoes: Icebug Sisu OLX

Orienteering 1:31:05 [3] **** 9.67 km (9:25 / km) +359m 7:57 / km
ahr:133 max:170 spiked:15/18c shoes: Icebug Sisu OLX

Run a old competition course on the Bärenberg map. Take it relaxed.

Running warm up/down 3:14 [3] 0.65 km (4:57 / km) +2m 4:52 / km
ahr:145 max:153 shoes: Icebug Sisu OLX

Saturday Oct 29, 2011 #

3 PM

Running hills 1:11:14 [5] 9.65 km (7:23 / km) +307m 6:22 / km
ahr:143 max:183 shoes: Icebug Gripmaster

Running hills 7x 220 m/ 25 hm (0:58, 0:59, 1:04, 1:03, 1:08, 1:09, 1:03 min) + warmup/cooldown
feels hard was slow.

Friday Oct 28, 2011 #

5 PM

Workout 1:05:00 [4]

Thursday Oct 27, 2011 #

6 PM

Workout 40:00 [3]

Wednesday Oct 26, 2011 #

5 PM

Running 1:20:45 [3] 15.05 km (5:22 / km) +141m 5:08 / km
ahr:142 max:173 weight:69.1kg shoes: Karhu M1 3903-001 medium

Tuesday Oct 25, 2011 #

6 PM

Running 1:15:15 [3] 13.24 km (5:41 / km) +132m 5:25 / km
ahr:144 max:172 weight:69kg shoes: Karhu M1 3903-001 medium

Monday Oct 24, 2011 #

5 PM

Workout 50:00 [4]
weight:67.7kg

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