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Training Log Archive: Steffen

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Running5 5:02:44 32.74(9:15) 52.68(5:45) 1111
  Workout2 55:00
  Total7 5:57:44 32.74 52.68 1111
averages - weight:67.6kg

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MoTuWeThFrSaSu

Sunday May 24, 2015 #

Note
weight:67.4kg

10 AM

Running long 2:15:07 intensity: (11 @1) + (4:27 @2) + (1:42:59 @3) + (27:30 @4) 22.47 km (6:01 / km) +340m 5:35 / km
ahr:139 max:161 shoes: Asics GEL-Fuji Trabuco G-TX

8 PM

Workout 20:00 [2]

Saturday May 23, 2015 #

Note
weight:67.4kg

2 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Air Pegasus+ 29

3 PM

Running race 51:22 [5] 10.3 km (4:59 / km) +380m 4:13 / km
shoes: Nike Air Pegasus+ 29

4. Bargauer Fladenlauf. The toughest 10 k race I know. A lot of uphill running combined with steep downhill running. Hadn´t planned to the race but meet some people in the morning that persuade me to start. Didn´t know how fit I´m in mountain running and didn´t realy know the course, so I started at moderate speed. Felt very good at the first uphill passage so I started to run harder. Nice race but with a faster start a time below 50 min would have been possible.

Friday May 22, 2015 #

5 PM

Running (Fartlek) 1:01:32 intensity: (12 @1) + (7:21 @2) + (28:27 @3) + (25:05 @4) + (27 @5) 10.6 km (5:48 / km) +293m 5:06 / km
ahr:142 max:165 shoes: Asics GEL-Fuji Trabuco G-TX

Thursday May 21, 2015 #

Note
weight:68.1kg

8 PM

Workout 35:00 [3]

Wednesday May 20, 2015 #

Note
(rest day)

Still very tired.

Tuesday May 19, 2015 #

Note
weight:68.4kg

6 PM

Running 48:43 intensity: (2:30 @1) + (15:37 @2) + (29:48 @3) + (48 @4) 8.32 km (5:51 / km) +98m 5:32 / km
ahr:128 max:147 shoes: Nike Air Pegasus+ 29

Start into marathon training.

Monday May 18, 2015 #

Note
weight:66.7kg (rest day)

Well earned rest day.

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