Training Log Archive: SteffenIn the 7 days ending Nov 20, 2011:
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Sunday Nov 20, 2011 #
10 AM
Running tempo 1:01:33 [5] 10.72 km (5:44 / km) +284m 5:04 / km
ahr:154 max:179 shoes: Icebug Gripmaster
Pyramid run in hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (3:44, 3:56, 4:29, 4:14, 4:30, 4:28, 4:17, 4:23, 4:12 km/min) + warmup/cooldown. Slow today.
8 PM
Workout 10:00 [3]
Saturday Nov 19, 2011 #
Note
weight:69.5kg (rest day)
Course setter seminar of our regional federation.
Friday Nov 18, 2011 #
6 PM
Workout 35:00 [3]
Thursday Nov 17, 2011 #
5 PM
Running long 1:36:52 [4] 17.66 km (5:29 / km) +228m 5:09 / km
ahr:148 max:168 shoes: Nike Air Pegasus+ 27
Wednesday Nov 16, 2011 #
7 PM
Workout 55:00 [3]
Tuesday Nov 15, 2011 #
7 PM
Running 1:03:11 [3] 11.3 km (5:35 / km) +133m 5:17 / km
ahr:143 max:176 shoes: Karhu M1 3903-001 medium
9 PM
Workout 10:00 [2]
Monday Nov 14, 2011 #
5 PM
Workout 1:00:00 [4]
weight:69.4kg