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Training Log Archive: Steffen

In the 7 days ending Jan 3, 2016:

activity # timemileskm+m
  Running3 2:19:31 13.91(10:02) 22.39(6:14) 525
  Strength1 1:10:00
  Fieldwork1 1:04:07 1.89(33:53) 3.05(21:03) 70
  Orienteering1 44:17 3.21(13:46) 5.17(8:34) 86
  Workout1 20:00
  Total6 5:37:55 19.02 30.61 681
averages - weight:69.4kg

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

1 PM

Fieldwork 1:04:07 [1] 3.05 km (21:03 / km) +70m 18:53 / km

6 PM

Workout 20:00 [3]

Saturday Jan 2, 2016 #

Note
weight:69.5kg

Note
(rest day)

Friday Jan 1, 2016 #

12 PM

Running warm up/down 19:18 intensity: (1:10 @3) + (16:57 @4) + (1:11 @5) 3.37 km (5:44 / km) +65m 5:14 / km
ahr:156 max:165 shoes: INOV8 X-Talon 212

To map.

Orienteering 44:17 intensity: (9:58 @2) + (4:57 @3) + (19:31 @4) + (9:51 @5) 5.17 km (8:34 / km) +86m 7:54 / km
ahr:146 max:177 shoes: INOV8 X-Talon 212

Set one pick one control. 4 round together with Jakob. Was tired from yesterday.
1 PM

Running warm up/down 10:57 intensity: (1 @1) + (15 @2) + (4:14 @3) + (6:27 @4) 1.96 km (5:36 / km)
ahr:146 max:154 shoes: INOV8 X-Talon 212

Back home.

Thursday Dec 31, 2015 #

Note
weight:69.4kg

3 PM

Running 1:49:16 intensity: (8 @1) + (9 @2) + (13:21 @3) + (26:50 @4) + (1:08:48 @5) 17.06 km (6:24 / km) +460m 5:39 / km
ahr:163 max:182 shoes: Nike Air Pegasus+ 29

From Kirchheim up to the Teck mountain and. Not a competition but a well organised and traditional sylvester Training, that atracts arround 500 runners. A lot of walking on the uphill parts. On the top of the mountain after 8.6 km/ 460 hm in 59:35 min.

Wednesday Dec 30, 2015 #

Note
(rest day)

Donate blood

Tuesday Dec 29, 2015 #

Note
(rest day)

Monday Dec 28, 2015 #

1 PM

Strength 1:10:00 [4]

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