Training Log Archive: Steffen

In the 7 days ending Jun 28, 2015:

3:24

0:00

11 AM

Running 2:53:41 30.14 km (5:46 / km) +381m 5:25 / km
ahr:140 max:158 shoes: Asics GEL-Fuji Trabuco G-TX

8 PM

Workout 20:00 [3]

Note
weight:67.5kg

11 AM

Running warm up/down 3:40 [3] 0.63 km (5:49 / km) +20m 5:01 / km
shoes: INOV8 X-Talon 212

Orienteering 1:04:48 [2] *** 4.99 km (12:59 / km) +110m 11:42 / km
spiked:11/17c shoes: INOV8 X-Talon 212

On a old course as regeneration training.

7 AM

Cycling 31:42 [3] 10.29 km (19.5 kph) +114m

To work.

3 PM

Cycling 38:19 [3] 10.62 km (16.6 kph) +177m

Back home.

5 PM

Cycling 2:14:39 [2] 30.13 km (13.4 kph) +277m

Evening tour with Lars. Went to the Himmelstürmer oberservation Tower and back while testing some new tracks.

6 PM

Running 1:06:06 12.52 km (5:17 / km) +130m 5:01 / km
ahr:143 max:160 shoes: Karhu Flow Trainer III

10 k (target: 5:12 min/km, actual: 5:10 min/km) +warmup/cooldown

Note
weight:68.4kg

4 PM

Strength 35:00 [4]

6 PM

Running 50:35 8.92 km (5:40 / km) +152m 5:13 / km
ahr:134 max:153 shoes: Asics GEL-Fuji Trabuco G-TX

Note
weight:66.4kg (rest day)

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