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Training Log Archive: Steffen

In the 7 days ending Apr 20, 2009:

activity # timemileskm+m
  Orienteering3 3:25:45 14.56(14:08) 23.44(8:47) 118549 /0%
  Cycling1 1:10:03 12.86(11.0/h) 20.69(17.7/h) 280
  Running1 1:04:27 6.88(9:22) 11.07(5:49) 416
  Workout2 50:00
  Total6 6:30:15 34.3 55.2 188149 /0%

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Monday Apr 20, 2009 #

Workout 30:00 [3]

Sunday Apr 19, 2009 #

Orienteering race (ultralong) 1:56:36 [5] **** 13.38 km (8:43 / km) +750m 6:48 / km
spiked:34/shoes: VJ Falcon

3 stage of an 3 day event in bavarian forrest. I become 2nd in overall ranking. Race was also German chaps ultralong, but I ran H21AL, elite seemed really too long for me.

Saturday Apr 18, 2009 #

Orienteering race (middle) 1:01:30 [5] ***** 7.1 km (8:40 / km) +300m 7:09 / km
shoes: VJ Falcon

2nd stage of an 3 day event in the bavarian forrest

Friday Apr 17, 2009 #

Event: 3 days Event incl. German Champs Ultralong
 

Orienteering race (forrest sprint) 27:39 [5] **** 2.96 km (9:20 / km) +135m 7:36 / km
spiked:15/shoes: VJ Falcon

First stage of 3-day event in the bavarian forrest

Thursday Apr 16, 2009 #

Workout 20:00 [3]

Wednesday Apr 15, 2009 #

Note
(rest day)

Tuesday Apr 14, 2009 #

Cycling 32:52 [3] 10.4 km (19.0 kph) +81m

From Home too work. Maybe 4°C were a little bit cold.

Cycling 37:11 [3] 10.29 km (16.6 kph) +199m

From work back home. Starting with a 190hm climb out of a valley.

Running 1:04:27 [4] 11.07 km (5:49 / km) +416m 4:54 / km
ahr:147 max:171 shoes: Asics Gel Trabuco 10

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