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Training Log Archive: Steffen

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Cycling3 2:17:14 21.05(9.2/h) 33.88(14.8/h) 569
  Running2 1:40:55 12.4(8:08) 19.96(5:03) 343
  Orienteering1 47:48 2.38(20:05) 3.83(12:29) 162
  Strength1 35:00
  Total7 5:20:57 35.84 57.68 1075
  [1-5]7 5:12:13
averages - weight:67.9kg

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

8 AM

Orienteering 29:04 [3] 1.5 km (19:23 / km) +95m 14:44 / km
shoes: INOV8 X-Talon 212

Set controls. Mostly by car so not much distance.

Orienteering 18:44 [3] 2.33 km (8:02 / km) +68m 7:01 / km
shoes: INOV8 X-Talon 212

Saturday Sep 24, 2016 #

Note
weight:67.9kg

2 PM

Cycling 1:11:36 intensity: (8:44 @0) + (28:53 @1) + (27:31 @2) + (6:19 @3) + (9 @4) 13.33 km (11.2 kph) +287m
ahr:108 max:146

Friday Sep 23, 2016 #

Note
(rest day)

Thursday Sep 22, 2016 #

Note
weight:67.7kg

5 PM

Running race 27:10 [5] 6.39 km (4:15 / km) +125m 3:52 / km
shoes: Karhu Flow Trainer III

Company run in Aalen. 1st time my company competes. There were a 5 k and a 6,5 k course. Run the 6,5 k course. We start some minutes after the 5 k race. Felt very starnge as I was alone after 100 m. After ~500 m there was one other guy coming up to me. Together we overtook the slow 5 k runners. Couldn┬┤t follow the other guy in the end and finished 2nd. Nice.

Wednesday Sep 21, 2016 #

7 AM

Cycling 30:55 [3] 10.49 km (20.4 kph) +115m

To work.
5 PM

Cycling 34:43 [3] 10.06 km (17.4 kph) +167m

Back home.

Tuesday Sep 20, 2016 #

Note
weight:68kg

6 PM

Running 1:13:45 intensity: (13 @1) + (1:26 @2) + (30:22 @3) + (40:11 @4) + (1:33 @5) 13.57 km (5:26 / km) +218m 5:02 / km
ahr:146 max:166 shoes: Asics Gel-FujiTrabuco 4

Monday Sep 19, 2016 #

4 PM

Strength 35:00 [4]

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