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Training Log Archive: Steffen

In the 7 days ending Apr 26, 2015:

	activity	#	time	miles		km		+m
	Cycling	3	2:28:57	26.42	(10.6/h)	42.52	(17.1/h)	571
	Running	3	2:22:26	15.16	(9:24)	24.4	(5:50)	564
	Orienteering	2	1:28:55	6.9	(12:54)	11.1	(8:01)	100	22 /	22c	100%
	Strength	1	40:00
	Workout	1	35:00
	Total	10	7:35:18	48.48		78.01		1235	22 /	22c	100%
	[1-5]	10	7:34:49
averages - weight:68.6kg

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Sunday Apr 26, 2015 #

Event: 5. LRL Baden-Württemberg

8 AM

Orienteering 55:00 [3] ** 6.9 km (7:58 / km) +55m 7:40 / km
spiked:18/18c shoes: INOV8 X-Talon 212

Set controls.

2 PM

Orienteering 33:55 [3] ** 4.2 km (8:05 / km) +45m 7:40 / km
spiked:4/4c shoes: INOV8 X-Talon 212

Pick controls.

Saturday Apr 25, 2015 #

Note
weight:68.5kg

11 AM

Workout 35:00 [3]

7 PM

Running intervals 21:13 3.09 km (6:51 / km) +42m 6:25 / km
ahr:142 max:172 shoes: Walsh PB Elite Trainer

5x 190 m cross (52, 50, 53, 53, 58 s) +warmup/cooldown

Friday Apr 24, 2015 #

5 PM

Cycling 1:16:30 [3] 20.07 km (15.7 kph) +243m

Little trip in the evening.

Thursday Apr 23, 2015 #

6 PM

Running intervals 40:57 7.09 km (5:47 / km) +171m 5:09 / km
ahr:146 max:176 shoes: Asics GEL-Fuji Trabuco G-TX

Pyramid run 1, 2, 3, 4, 3, 2, 1 min with 1 min brake (@4.20, 4:06, 6:06, 4:02, 4:25, 4:02, 4:09 min/km) +warmup/cooldown.
1st 3 min were to steep and to much cross running. Felt very exhausted after the 4 min.

Wednesday Apr 22, 2015 #

Note
weight:68.8kg

7 AM

Cycling 29:47 [3] 10.28 km (20.7 kph) +115m

To work.

5 PM

Cycling 42:40 [3] 12.17 km (17.1 kph) +213m

Back home with a stop at the gym.

6 PM

Strength 40:00 [4]

Tuesday Apr 21, 2015 #

4 PM

Running 1:20:16 14.22 km (5:39 / km) +351m 5:02 / km
ahr:141 max:166 shoes: Nike Air Pegasus+ 29

Monday Apr 20, 2015 #

Note
weight:68.5kg (rest day)

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