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Training Log Archive: kurthu

In the 7 days ending Dec 11, 2016:

activity # timemileskm+m
  Running4 2:17:17 11.35 18.26 263
  Orienteering2 1:39:04 7.14(13:52) 11.49(8:37) 379
  stretching1 10:00
  Total4 4:06:21 18.49 29.76 642

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MoTuWeThFrSaSu

Friday Dec 9, 2016 #

1 PM

Running warm up/down 9:10 intensity: (29 @1) + (8:29 @2) + (12 @3) 1.17 km (7:48 / km) +50m 6:25 / km
ahr:112 max:124 shoes: Inov 212

To the O training.

Orienteering 39:02 intensity: (8 @1) + (4:25 @2) + (27:31 @3) + (6:58 @4) *** 4.76 km (8:12 / km) +139m 7:09 / km
ahr:135 max:143 shoes: Inov 212

O training Steinhauserwald. Rerun course of last Saturday.

Running warm up/down 7:42 intensity: (4 @1) + (7:34 @2) + (4 @3) 1.11 km (6:55 / km) +5m 6:47 / km
ahr:120 max:128 shoes: Inov 212

Back to the parking.

Wednesday Dec 7, 2016 #

2 PM

Orienteering 1:00:02 intensity: (11 @1) + (14:43 @2) + (44:48 @3) + (20 @4) *** 6.73 km (8:55 / km) +240m 7:34 / km
ahr:131 max:142 shoes: Inov 212

O training Rheinfelderberg. TOM DAK course, easy pace.
C • Der Rheinfelderberg hat es ... 2

Running warm up/down 14:00 [2]
shoes: Inov 212

To the start of the training.

stretching 10:00 [3]

Tuesday Dec 6, 2016 #

2 PM

Running intervals 50:04 intensity: (36 @1) + (28:24 @2) + (11:46 @3) + (8:16 @4) + (1:02 @5) 7.8 km (6:25 / km) +1m 6:25 / km
ahr:127 max:152 shoes: Kinvara-7

Intervals on the track in Regensdorf. 6 x 400 m + 3 x 200 m. 200 m recovery in between.

Monday Dec 5, 2016 #

3 PM

Running 56:21 intensity: (1:00 @1) + (21:20 @2) + (24:55 @3) + (9:06 @4) 8.18 km (6:53 / km) +206m 6:07 / km
ahr:130 max:148 shoes: Kinvara-7

Breitlen - Buchs.

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