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Training Log Archive: Steffen

In the 7 days ending Sep 30, 2012:

activity # timemileskm+m
  Running3 2:22:58 15.8(9:03) 25.43(5:37) 326
  Strength2 1:40:00
  Workout3 1:25:00
  Orienteering1 45:13 4.01(11:16) 6.46(7:00) 24313 /16c81%
  Total8 6:13:11 19.82 31.89 56913 /16c81%
averages - weight:69.5kg

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MoTuWeThFrSaSu

Sunday Sep 30, 2012 #

Event: Baden-Württembergische Meisterschaften Mittel
 

Note
weight:69.4kg

11 AM

Orienteering 45:13 [5] **** 6.46 km (7:00 / km) +243m 5:53 / km
spiked:13/16c shoes: VJ Integrator (2012)

Regional middle distance champs.
7 PM

Workout 35:00 [3]

Saturday Sep 29, 2012 #

Note
weight:70.1kg

11 AM

Workout 35:00 [3]

3 PM

Running tempo 31:03 [5] 6.18 km (5:01 / km) +85m 4:42 / km
ahr:151 max:173 shoes: Nike Free 3.0

3 km (35 hm) fast (13:03 min) +warmup/cooldown

Friday Sep 28, 2012 #

5 PM

Strength 50:00 [4]

Thursday Sep 27, 2012 #

Note
weight:69.4kg

4 PM

Running 45:35 [3] 8.11 km (5:37 / km) +5m 5:36 / km
ahr:139 max:159 shoes: Nike Air Pegasus+ 27

Easy after work running with a customer.

Wednesday Sep 26, 2012 #

7 PM

Strength 50:00 [4]

Workout 15:00 [3]

Tuesday Sep 25, 2012 #

Note
weight:69.1kg

6 PM

Running 1:06:20 [3] 11.14 km (5:57 / km) +236m 5:23 / km
ahr:144 max:165

Monday Sep 24, 2012 #

Note
(rest day)

Travel back from London.

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