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Training Log Archive: Steffen

In the 7 days ending Dec 4, 2016:

activity # timemileskm+m
  Running5 3:35:40 26.27(8:13) 42.27(5:06) 631
  Workout3 1:05:00
  Total8 4:40:40 26.27 42.27 631
  [1-5]8 4:40:24
averages - weight:69.1kg

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MoTuWeThFrSaSu

Sunday Dec 4, 2016 #

Event: 41.Tübinger Nikolauslauf
 
9 AM

Running warm up/down 7:15 [3] 1.33 km (5:27 / km) +11m 5:14 / km
shoes: Asics Gel-FujiTrabuco 4

10 AM

Running race 1:42:30 [5] 21.09 km (4:52 / km) +319m 4:31 / km
shoes: Asics Gel-FujiTrabuco 4

Half marathon in Tübingen. never run this course below 1:45 h before. Last km were hard but I had a time goal to fight for.
And the best.
END OF SEASON

Saturday Dec 3, 2016 #

10 AM

Running 30:15 intensity: (1 @0) + (25 @1) + (1:27 @2) + (15:41 @3) + (12:41 @4) 5.75 km (5:16 / km) +114m 4:47 / km
ahr:142 max:159 shoes: Nike Flex 2014 Run

6 PM

Workout 15:00 [2]

Friday Dec 2, 2016 #

8 PM

Workout 15:00 [2]

Thursday Dec 1, 2016 #

Note
weight:68.8kg

5 PM

Running 29:50 intensity: (10 @0) + (10 @1) + (2:15 @2) + (7:32 @3) + (19:43 @4) 5.85 km (5:06 / km) +87m 4:45 / km
ahr:145 max:162 shoes: Nike Free 5.0+

3 km @4:31 min/km +warmup/cooldown

Wednesday Nov 30, 2016 #

Note
(rest day)

Tapering.

Tuesday Nov 29, 2016 #

Note
weight:69.3kg

5 PM

Running 45:50 intensity: (5 @0) + (10 @1) + (3:57 @2) + (30:37 @3) + (11:01 @4) 8.25 km (5:33 / km) +99m 5:14 / km
ahr:139 max:159 shoes: Asics Gel-FujiTrabuco 4

Monday Nov 28, 2016 #

6 PM

Workout 35:00 [3]

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