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Training Log Archive: pepa.

In the 7 days ending Nov 17, 2013:

activity	#	time	miles		km		+m	load
cycling	1	1:30:00	24.85	(16.6/h)	40.0	(26.7/h)	300	270.0
running	2	1:30:00	10.5	(8:34)	16.9	(5:20)	150	126.0
stretching	1	10:00						10.0
strength & coordination	1	10:00						30.0
Total	3	3:20:00	35.36		56.9		450	436.0

1:30

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» now

Thursday Nov 14, 2013 #

running 40:00 [1] 8.0 km (5:00 / km) +100m 4:42 / km
shoes: Brooks Ghost 4

Tuesday Nov 12, 2013 #

running warm up/down 32:00 [1] 4.3 km (7:27 / km) +50m 7:02 / km
ahr:130 shoes: Brooks Ghost 4

running 18:00 [3] 4.6 km (3:55 / km)
shoes: Brooks Ghost 4

extensive Pyramide
2',3',4',4',3',2' mit kurzen Pausen (30'',60'',90'')

2') 3'53min/km, 161avg
3') 4'02, 168
4') 3'59, 169
4') 4'00, 169
3') 3'56, 170
2') 3'45, 169

strength & coordination 10:00 [3]

stretching 10:00 [1]

Monday Nov 11, 2013 #

cycling 1:30:00 [3] 40.0 km (26.7 kph) +300m

Opi besuchen.

Aus dies und ditte.

C • Gestern leistet mein Rad de... 1

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