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Training Log Archive: Steffen

In the 7 days ending Jul 28, 2013:

activity # timemileskm+m
  Running3 4:13:37 27.96(9:04) 45.0(5:38) 527
  Cycling2 1:19:36 13.44(10.1/h) 21.62(16.3/h) 357
  Strength1 1:05:00
  Workout2 50:00
  Orienteering1 37:54 4.08(9:18) 6.56(5:47) 1483 /25c12%
  Total9 8:06:07 45.47 73.18 10323 /25c12%
  [1-5]9 8:05:47
averages - weight:69.3kg

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MoTuWeThFrSaSu

Sunday Jul 28, 2013 #

11 AM

Running long 2:29:17 intensity: (8 @1) + (3:33 @2) + (1:47:29 @3) + (38:07 @4) 25.29 km (5:54 / km) +194m 5:41 / km
ahr:144 max:163 shoes: Karhu Flow Fulcrum Ride Neutra

To Sulzbach were I picked up my car still parked there from my companies annual summer party. Luckily it was nor so hot like yesterday (30 °C instead 35 °C).

Saturday Jul 27, 2013 #

Note
weight:68.7kg

5 PM

Workout 10:00 [2]

Friday Jul 26, 2013 #

6 PM

Orienteering 37:54 [4] ** 6.56 km (5:47 / km) +148m 5:11 / km
spiked:3/25c shoes: Asics Gel Karhana 6

O-training in Scharnhausen. New map. Was confused at start and make a big mistake. Temperature was very hot so running speed was slow.

Thursday Jul 25, 2013 #

Note
weight:69.4kg

5 PM

Running 50:46 intensity: (3:23 @1) + (4:13 @2) + (13:59 @3) + (29:11 @4) 9.88 km (5:08 / km) +148m 4:47 / km
ahr:141 max:159

8x 800 m (3:23, 3:29, 3:28, 3:36, 3:40, 3:39, 3:40, 3:43 min) +warmup/cooldown. Plan was 3:44 min so I was a little bit to fast.

Wednesday Jul 24, 2013 #

5 PM

Strength 1:05:00 [4]

Tuesday Jul 23, 2013 #

Note
weight:69.8kg

6 PM

Running 53:34 intensity: (20 @0) + (16 @1) + (3:31 @2) + (21:15 @3) + (25:39 @4) + (2:33 @5) 9.83 km (5:27 / km) +185m 4:59 / km
ahr:145 max:172 shoes: Asics Gel Karhana 6

Incl. 5 sprints.

Monday Jul 22, 2013 #

7 AM

Cycling 29:50 [3] 10.31 km (20.7 kph) +108m

To work.
4 PM

Cycling 49:46 [3] 11.32 km (13.6 kph) +249m

Back home, on an alternative route with more shadow.
8 PM

Workout 40:00 [3]

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