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Training Log Archive: Steffen

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  XC Skiing (classic)2 3:12:15 18.03(10:40) 29.02(6:37) 332
  Running2 1:46:00 12.22(8:40) 19.67(5:23) 203
  XC Skiing (skating)1 43:33 4.55(9:35) 7.32(5:57) 229
  Workout2 40:00
  Total6 6:21:48 34.8 56.01 764
  [1-5]6 6:21:07
averages - weight:69.9kg

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

9 AM

XC Skiing (classic) 2:27:00 intensity: (37 @1) + (1:01:45 @2) + (1:22:12 @3) + (2:26 @4) 23.09 km (6:22 / km) +182m 6:08 / km
ahr:128 max:155

Easy one with my father. Much more relaxing than last weeks skating session with Jakob and my brother in law.

Saturday Jan 28, 2017 #

Event: ALB-GOLD Winterlauf-Cup 2. Lauf Gniebel
 
11 AM

Workout 15:00 [2]

1 PM

Running warm up/down 3:30 [2] 0.58 km (6:00 / km)
shoes: Asics Gel-FujiTrabuco 4

Running race 48:05 [4] 10.0 km (4:49 / km) +95m 4:35 / km
shoes: Asics Gel-FujiTrabuco 4

Alb Gold Winterlauf-Cup.
Got confused by confused marshal an running some meters in the wrong direction at a juntion we passed 4 times. Good traing but bas competition.

Friday Jan 27, 2017 #

Note
(rest day)

Thursday Jan 26, 2017 #

4 PM

XC Skiing (classic) 45:15 intensity: (16 @1) + (22:09 @2) + (21:51 @3) + (59 @4) 5.94 km (7:37 / km) +150m 6:46 / km
ahr:127 max:151

Using the last daylight. Not so much snow.

XC Skiing (skating) 43:33 intensity: (5 @1) + (4:02 @2) + (14:51 @3) + (24:34 @4) + (1 @5) 7.32 km (5:57 / km) +229m 5:09 / km
ahr:145 max:164

Under flood light.

Wednesday Jan 25, 2017 #

Note
weight:70.4kg (rest day)

Tuesday Jan 24, 2017 #

5 PM

Running 54:25 intensity: (41 @0) + (16 @1) + (3:51 @2) + (37:36 @3) + (12:01 @4) 9.09 km (5:59 / km) +108m 5:39 / km
ahr:139 max:158 shoes: Icebug Multi Run Dry

Monday Jan 23, 2017 #

Note
weight:69.5kg

8 PM

Workout 25:00 [4]

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