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Training Log Archive: Steffen

In the 7 days ending Oct 19, 2014:

activity # timemileskm+m
  Running3 2:34:23 17.34(8:54) 27.9(5:32) 355
  Orienteering1 1:31:42 6.31(14:32) 10.15(9:02) 50022 /25c88%
  Strength1 55:00
  Total5 5:01:05 23.64 38.05 85522 /25c88%
averages - weight:67.1kg

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MoTuWeThFrSaSu

Sunday Oct 19, 2014 #

Event: Regional long Ddistance champs Baden-Württemberg
 
12 PM

Orienteering race 1:31:42 [5] *** 10.15 km (9:02 / km) +500m 7:15 / km
spiked:22/25c shoes: INOV8 X-Talon 212

Regional long distance champs. Felt tired and the my running speed was slow. Course in the forest was nice but the sprint part in the end was useless and had nothing to do with a long distance race.

Saturday Oct 18, 2014 #

Note
(rest day)

Note
weight:67kg

Friday Oct 17, 2014 #

5 PM

Running tempo 52:36 intensity: (32 @1) + (3:19 @2) + (13:48 @3) + (34:45 @4) + (12 @5) 11.01 km (4:47 / km) +137m 4:30 / km
ahr:149 max:164 shoes: Nike Air Pegasus+ 29

2x 4 km (17:14, 17:24 min) +warmup/cooldown

Thursday Oct 16, 2014 #

5 PM

Strength 55:00 [4]

Wednesday Oct 15, 2014 #

Note
weight:67.6kg

5 PM

Running 42:59 intensity: (1:08 @1) + (12:01 @2) + (22:19 @3) + (6:36 @4) + (55 @5) 6.98 km (6:09 / km) +138m 5:36 / km
ahr:133 max:190 shoes: Asics GEL-Fuji Trabuco G-TX

Tuesday Oct 14, 2014 #

6 PM

Running intervals 58:48 intensity: (7:16 @1) + (9:55 @2) + (19:44 @3) + (14:18 @4) + (7:35 @5) 9.91 km (5:56 / km) +80m 5:42 / km
ahr:138 max:170 shoes: Nike Air Pegasus+ 29

10 x 400 m with 400 m brake (1:29, 1:28, 1:31, 1:31, 1:31, 1:27, 1:34, 1:30, 1:31, 1:27 min) +warmup/cooldown.

Monday Oct 13, 2014 #

Note
weight:66.6kg

Note
(rest day)

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