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Training Log Archive: Steffen

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Hiking1 2:30:00 4.41(34:00) 7.1(21:08) 270
  Running2 1:44:19 11.52(9:03) 18.54(5:38) 218
  Workout4 1:20:00
  Orienteering1 1:01:31 4.37(14:04) 7.04(8:44) 2804 /5c80%
  Other1 1:00:00
  Total9 7:35:50 20.3 32.68 7684 /5c80%
  [1-5]9 7:35:46
averages - weight:69.9kg

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MoTuWeThFrSaSu

Sunday Jan 1, 2017 #

11 AM

Orienteering 1:01:31 intensity: (1 @0) + (27 @1) + (5:21 @2) + (24:38 @3) + (27:29 @4) + (3:35 @5) *** 7.04 km (8:44 / km) +280m 7:17 / km
ahr:143 max:178 spiked:4/5c shoes: VJ Integrator (2016)

New years training on the old Rosenstein map.
6 PM

Workout 25:00 [4]

Saturday Dec 31, 2016 #

11 AM

Hiking 2:30:00 [2] 7.1 km (21:08 / km) +270m 17:45 / km

With Thomas and Lars at the Rosenstein.

Friday Dec 30, 2016 #

Note
weight:70.2kg

1 PM

Other (climbing) 1:00:00 [4]

With Thomas in the climbing hall with some easy climbing for me.

Thursday Dec 29, 2016 #

2 PM

Running 26:25 intensity: (1 @0) + (5 @1) + (2:15 @2) + (5:49 @3) + (16:09 @4) + (2:06 @5) 4.93 km (5:22 / km) +92m 4:54 / km
ahr:148 max:172 shoes: Nike Flex 2014 Run

3 PM

Workout 15:00 [3]

Wednesday Dec 28, 2016 #

Note
weight:69.5kg

5 PM

Workout 20:00 [4]

Tuesday Dec 27, 2016 #

2 PM

Running 1:17:54 intensity: (2 @0) + (32 @1) + (36 @2) + (10:30 @3) + (1:00:52 @4) + (5:22 @5) 13.61 km (5:43 / km) +126m 5:28 / km
ahr:152 max:174 shoes: Asics Gel-FujiTrabuco 4

Training restart with Thomas.
8 PM

Workout 20:00 [3]

Monday Dec 26, 2016 #

Note
weight:70kg (sick)

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