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Training Log Archive: Steffen

In the 7 days ending May 13, 2012:

	activity	#	time	miles		km		+m
	Running	5	3:34:50	25.71	(8:21)	41.38	(5:12)	495
	Cycling	5	3:00:05	32.99	(11.0/h)	53.1	(17.7/h)	830
	Strength	1	50:00
	Workout	1	10:00
	Total	12	7:34:55	58.71		94.48		1325
averages - rhr:47 weight:69kg

1:44

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Sunday May 13, 2012 #

Note
weight:68.6kg

12 PM

Cycling 47:59 [2] 12.42 km (15.5 kph) +222m
ahr:119 max:157

Short trip for regeneration.

6 PM

Workout 10:00 [3]

Saturday May 12, 2012 #

Event: Ipf-Ries-Halbmarathon

4 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Air Pegasus+ 27

5 PM

Running race 1:35:09 [5] 21.1 km (4:31 / km) +85m 4:25 / km
shoes: Nike Air Pegasus+ 27

New PB. 15 °C and dry perfect running conditions.
KM 1: 4:11 min
KM 2: 4:16 min
KM 3: 4:28 min
KM 4: 4:26 min
KM 5: 4:39 min
KM 6: 4:22 min
KM 7: 4:31 min
KM 8: 4:27 min
KM 9: 4:35 min
KM 10: 4:19 min
KM 11: 4:29 min
KM 12: 4:22 min
KM 13: 4:31 min
KM 14: 4:26 min
KM 15: 4:33 min
KM 16: 4:36 min
KM 17: 4:25 min
KM 18: 4:40 min
KM 19: 4:36 min
KM 20: 4:33 min
Finish: 5:32 min

7 PM

Running warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Nike Air Pegasus+ 27

Tried to run some cooldown but my legs won´t.