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Training Log Archive: Steffen

In the 7 days ending Jul 18, 2016:

activity # timemileskm+m
  Running3 2:21:12 15.07(9:22) 24.25(5:49) 459
  Cycling3 1:45:35 20.59(11.7/h) 33.14(18.8/h) 449
  Orienteering1 1:20:32 5.96(13:30) 9.6(8:23) 19313 /16c81%
  Workout3 1:15:00
  Strength1 25:00
  Swimming1 7:00 0.25(28:10) 0.4(17:30)
  Total11 7:14:19 41.87 67.39 110013 /16c81%
  [1-5]11 7:13:11
averages - weight:68.5kg

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Monday Jul 18, 2016 #

Note
weight:68.1kg

7 AM

Cycling 31:13 [3] 10.51 km (20.2 kph) +116m

To work. Only one way today as I left by bike at the shop for check up.

Sunday Jul 17, 2016 #

Event: Regional long distance champs Baden-Württemberg
 
10 AM

Orienteering race 1:20:32 [5] ** 9.6 km (8:23 / km) +193m 7:38 / km
spiked:13/16c shoes: VJ Integrator (2016)

Regional long distamce champs.
Poorly course on a poorly map. OK maybe the map was just old but the course was really poor. Contol 8, 9, 10 and 13 have been bingo controls as the features were too small to see but big enought to hide the flag. Control 5 was set wrong. Didn´t get into running but were able to catch the silver medal. But didn´t feel really happy as I think the race wasn´t fair.
5 PM

Swimming 7:00 [3] 0.4 km (17:30 / km)

Openwater in the nearby lake.

Saturday Jul 16, 2016 #

Note
weight:68kg

10 AM

Running 35:28 intensity: (15 @0) + (2 @1) + (3:59 @2) + (16:12 @3) + (15:00 @4) 5.85 km (6:04 / km) +167m 5:18 / km
ahr:141 max:162 shoes: Asics Gel-FujiTrabuco 4

12 PM

Workout 15:00 [3]

Friday Jul 15, 2016 #

7 AM

Cycling 31:10 [3] 10.51 km (20.2 kph) +115m

To work.
4 PM

Strength 25:00 [4]

Cycling 43:12 [3] 12.12 km (16.8 kph) +218m

Back home with a stop at the gym.

Thursday Jul 14, 2016 #

Note
weight:69kg

6 PM

Running 1:02:59 intensity: (8 @0) + (11 @1) + (5:27 @2) + (32:08 @3) + (25:05 @4) 11.11 km (5:40 / km) +193m 5:13 / km
ahr:141 max:160 shoes: Asics Gel-FujiTrabuco 4

Wednesday Jul 13, 2016 #

6 PM

Workout 40:00 [3]

Tuesday Jul 12, 2016 #

Note
weight:69kg

6 PM

Running intervals 42:45 intensity: (45 @0) + (5:20 @1) + (9:31 @2) + (14:22 @3) + (5:11 @4) + (7:36 @5) 7.29 km (5:52 / km) +99m 5:29 / km
ahr:135 max:171 shoes: Karhu Flow Trainer III

3 rounds around the lake (1070 m) (@ 4:03, 4:17, 4:24 min) +warmup/cooldown.
Have been under 4 min in older days. But there I was younger and run with Thomas.
9 PM

Workout 20:00 [3]

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