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Training Log Archive: Steffen

In the 7 days ending Nov 29, 2015:

activity # timemileskm+m
  Running2 1:38:53 11.12(8:53) 17.9(5:31) 254
  Strength1 1:10:00
  Workout2 25:00
  Orienteering1 24:26 3.1(7:53) 4.99(4:54) 15
  Total6 3:38:19 14.22 22.89 269
  [1-5]6 3:37:52
averages - weight:69.4kg

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MoTuWeThFrSaSu

Sunday Nov 29, 2015 #

Note
(rest day)

Saturday Nov 28, 2015 #

Note
weight:69.4kg

10 AM

Running 25:35 intensity: (18 @0) + (6 @1) + (26 @2) + (6:43 @3) + (17:52 @4) + (10 @5) 4.42 km (5:48 / km) +121m 5:06 / km
ahr:147 max:165 shoes: Icebug Multi Run Dry

Friday Nov 27, 2015 #

Note
(rest day)

Thursday Nov 26, 2015 #

Note
weight:69.3kg (rest day)

Wednesday Nov 25, 2015 #

4 PM

Orienteering 24:26 intensity: (4 @0) + (15 @1) + (1:06 @2) + (5:32 @3) + (16:47 @4) + (42 @5) 4.99 km (4:54 / km) +15m 4:50 / km
ahr:150 max:169 shoes: Nike Free 5.0+

3 km fast(er) [@ 4:20 min/km) +warmup/cooldown
9 PM

Workout 15:00 [2]

Tuesday Nov 24, 2015 #

5 PM

Running 1:13:18 intensity: (5 @0) + (5 @1) + (3:36 @2) + (36:01 @3) + (33:31 @4) 13.48 km (5:26 / km) +133m 5:11 / km
ahr:144 max:156 shoes: Asics GEL-Fuji Trabuco G-TX

9 PM

Workout 10:00 [2]

Monday Nov 23, 2015 #

4 PM

Strength 1:10:00 [4]

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