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Training Log Archive: Steffen

In the 7 days ending Apr 15, 2012:

activity # timemileskm+m
  Running5 2:54:18 18.0(9:41) 28.97(6:01) 580
  Orienteering1 2:37:34 13.37(11:47) 21.51(7:20) 70032 /34c94%
  Workout4 1:45:00
  Strength1 50:00
  Total10 8:06:52 31.37 50.48 128032 /34c94%
averages - rhr:51 weight:70.2kg

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MoTuWeThFrSaSu

Sunday Apr 15, 2012 #

Event: 3. Nationaler, Cholfirst
 

Note
(injured)

There were no big problems during the race but the ankle was swollen and hurts in the evening.
9 AM

Orienteering race 2:37:34 [5] **** 21.51 km (7:20 / km) +700m 6:18 / km
spiked:32/34c shoes: Icebug Sisu OLX

Long distance world ranking event in Switzerland. Twist my ankle on the way to control 15. Felt uncomfortable for the next few controls. The last part from control 24 gets very hard at it was difficult to stay concentrated. It is a good feeling to know that I could run such a long distance but I´m not very happy with my route choices.

Running warm up/down 9:00 [3] 1.5 km (6:00 / km) +25m 5:32 / km
shoes: Icebug Sisu OLX

Saturday Apr 14, 2012 #

10 AM

Running 36:23 [3] 6.09 km (5:58 / km) +150m 5:19 / km
ahr:149 max:160 shoes: Icebug Gripmaster

11 AM

Workout 10:00 [3]

Friday Apr 13, 2012 #

5 PM

Strength 50:00 [4]
weight:70kg

Thursday Apr 12, 2012 #

Note
weight:69.7kg

5 PM

Running tempo 32:09 [4] 6.74 km (4:46 / km) +88m 4:29 / km
ahr:155 max:168 shoes: Nike Free 3.0

5 km fast (21:51 min @ 88% HR) +warmup/cooldown
7 PM

Workout 15:00 [3]

Wednesday Apr 11, 2012 #

Note
rhr:51

8 PM

Workout 40:00 [3]

Tuesday Apr 10, 2012 #

7 PM

Running 1:09:37 [4] 11.02 km (6:19 / km) +231m 5:43 / km
ahr:140 max:176 weight:70.1kg shoes: Icebug Gripmaster

4x 220 m/20 hm (50, 51, 52, 52 s) in the middle

Monday Apr 9, 2012 #

11 AM

Running intervals 27:09 [4] 3.62 km (7:30 / km) +86m 6:42 / km
ahr:141 max:171 weight:71kg shoes: VJ Integrator 2011

Cross intervals 6x 190 m (48, 47, 45, 50, 42, 47 s) +warmup/cooldown
3 PM

Workout 40:00 [4]

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