Training Log Archive: SteffenIn the 7 days ending Nov 4, 2012:
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Sunday Nov 4, 2012 #
1 PM
Running 44:04 [4] 7.75 km (5:41 / km) +15m 5:38 / km
shoes: Nike Air Pegasus+ 27
With Jakob in Darmstadt.
8 PM
Workout 30:00 [4]
Saturday Nov 3, 2012 #
Note
(rest day)
Friday Nov 2, 2012 #
Note
weight:69.1kg
9 AM
Running 45:56 [4] 7.98 km (5:45 / km) +114m 5:22 / km
ahr:160 max:181 shoes: Walsh PB Elite Trainer
Fartlek on a open, hilly meadow area.
Thursday Nov 1, 2012 #
11 AM
Running tempo 59:51 [5] 10.99 km (5:27 / km) +277m 4:50 / km
ahr:163 max:182 shoes: Icebug Gripmaster
Pyramid run in hilly terrain. 1, 2, 3, 4, 5, 4, 3, 2, 1 min with 1 min brake (277m/3:36/km, 515m/3:53/km, 718m/4:11/km, 946m/4:14/min, 1080m/4:39/min, 846m/4:46/min, 688m/4:22/min, 494m/4:03/min, 277m/3:36/min) +warmup (1,7 km/10:31 min) and cooldown (2,37 km/16:19 min).
4 PM
Workout 25:00 [3]
Tuesday Oct 30, 2012 #
6 PM
Running 1:03:26 [4] 11.38 km (5:34 / km) +132m 5:16 / km
ahr:154 max:165 shoes: Nike Air Pegasus+ 27