Training Log Archive: pepa.In the 31 days ending Jan 31, 2009:
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Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa |
xc-ski 1:15:00 [3] 19.0 km (3:57 / km) +360m 3:36 / km
ahr:160 max:182 shoes: Salomon RS9
running (quer) 41:00 [2] 6.0 km (6:50 / km) +60m 6:30 / km
ahr:148 max:161 shoes: Adidas response trail (2)
running warm up/down 23:36 [1] 3.6 km (6:33 / km)
shoes: Adidas response trail (2)
running intervals (7x 1'20'', 1x 4' TL) 32:00 [4] 7.0 km (4:34 / km)
ahr:165 max:182 shoes: Adidas response trail (2)
xc-ski race 1:31:00 [4] ***** 20.0 km (4:33 / km) +510m 4:02 / km
ahr:169 max:179 spiked:27/30c shoes: Salomon RS9
xc-ski 21:35 [2] 4.5 km (4:48 / km) +74m 4:26 / km
ahr:151 max:176 shoes: Salomon RS9
xc-ski 3:00:00 [2] 35.0 km (5:09 / km) +890m 4:34 / km
ahr:146 max:171 shoes: Salomon RS9
xc-ski race (WuttisNacht-Sprint-Ski-OL) 24:22 [4] ** 5.3 km (4:36 / km) +130m 4:06 / km
ahr:168 max:179 spiked:28/30c shoes: Salomon RS9
xc-ski 1:17:00 [3] 18.0 km (4:17 / km) +240m 4:01 / km
ahr:161 max:181 shoes: Salomon RS9
orienteering (Postenhängen) 1:25:00 [3] *** 14.0 km (6:04 / km) +170m 5:43 / km
ahr:145 spiked:16/17c slept:6.0 shoes: Adidas response trail (2)
running 47:00 [4] 9.0 km (5:13 / km)
ahr:154 shoes: Adidas response trail (1)
running 21:00 [2] 3.8 km (5:32 / km)
shoes: Salomon RS9
cycling 40:00 [4]
running intervals 15:00 [4] 3.5 km (4:17 / km)
shoes: Adidas response trail (2)
xc-ski (Isergebirgslauf 30km) 1:42:18 [4] 30.0 km (3:25 / km) +600m 3:06 / km
ahr:175 slept:7.0 shoes: Salomon RS9
running 52:43 [2] 10.02 km (5:16 / km)
ahr:143 shoes: Adidas response trail (2)
running 35:00 [2] 6.56 km (5:20 / km)
running 1:02:20 [2] 12.69 km (4:55 / km) +150m 4:38 / km
ahr:164 shoes: Adidas response trail (2)