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Training Log Archive: Steffen

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running3 1:50:48 13.08(8:28) 21.05(5:16) 294
  Strength2 1:50:00
  Orienteering1 1:30:30 6.55(13:49) 10.54(8:35) 24411 /16c68%
  Workout1 20:00
  Total6 5:31:18 19.63 31.59 53811 /16c68%
  [1-5]6 5:31:02
averages - weight:68.3kg

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Sunday Oct 23, 2016 #

Note
weight:68.1kg

8 AM

Workout 20:00 [4]

Saturday Oct 22, 2016 #

12 PM

Running warm up/down 5:19 [3] 0.97 km (5:29 / km) +18m 5:02 / km
shoes: VJ Integrator (2016)

Orienteering race 1:30:30 [4] *** 10.54 km (8:35 / km) +244m 7:42 / km
spiked:11/16c shoes: VJ Integrator (2016)

Running warm up/down 57 [3] 0.19 km (5:02 / km)
shoes: VJ Integrator (2016)

Friday Oct 21, 2016 #

5 PM

Strength 55:00 [4]

Thursday Oct 20, 2016 #

Note
weight:68.6kg (rest day)

Wednesday Oct 19, 2016 #

5 PM

Running 1:16:48 intensity: (19 @1) + (4:37 @2) + (38:15 @3) + (33:37 @4) 14.83 km (5:11 / km) +203m 4:51 / km
ahr:143 max:160 shoes: Nike Flex 2014 Run

Tuesday Oct 18, 2016 #

6 PM

Running tempo 27:44 intensity: (16 @0) + (37 @1) + (5:14 @2) + (6:30 @3) + (10:48 @4) + (4:19 @5) 5.06 km (5:29 / km) +73m 5:07 / km
ahr:144 max:168 shoes: Nike Free 5.0+

12 min fast (2,82 km) +warmup/cooldown.

Monday Oct 17, 2016 #

5 PM

Strength 55:00 [4]

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