Training Log Archive: SteffenIn the 7 days ending Sep 9, 2012:
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Saturday Sep 8, 2012 #
Note
weight:69.9kg
11 AM
Running intervals 29:22 [4] 4.24 km (6:56 / km) +96m 6:13 / km
ahr:134 max:170 shoes: Walsh PB Elite Trainer
Cross intervals 190 m/~5 hm (47, 52, 46, 50 sec) +warmup/download. Twist my ankle after the 4th interval. So I don´t want to do more intervals after this but have no problems with my ankle on my way back home.
2 PM
Workout 40:00 [3]
Friday Sep 7, 2012 #
7 AM
Cycling 30:06 [3] 10.29 km (20.5 kph) +108m
To work.
4 PM
Cycling 41:55 [3] 11.53 km (16.5 kph) +212m
Back home with a stopover at the gym.
5 PM
Strength 40:00 [4]
Thursday Sep 6, 2012 #
Note
weight:69.5kg
5 PM
Orienteering 55:32 [3] **** 6.56 km (8:28 / km) +121m 7:45 / km
ahr:138 max:164 spiked:10/12c shoes: Icebug Sisu OLX
8 PM
Workout 10:00 [3]
Wednesday Sep 5, 2012 #
8 PM
Workout 30:00 [3]
Tuesday Sep 4, 2012 #
Note
weight:69.7kg
6 PM
Running 1:24:02 [3] 14.5 km (5:48 / km) +189m 5:26 / km
ahr:142 max:168 shoes: Nike Air Pegasus+ 27
10 PM
Workout 30:00 [3]
Monday Sep 3, 2012 #
Note
(rest day)