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Training Log Archive: Steffen

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running5 3:45:06 26.24(8:35) 42.23(5:20) 720
  Strength2 1:25:00
  Workout2 22:00
  Total9 5:32:06 26.24 42.23 720
  [1-5]9 5:31:56
averages - weight:69.3kg

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MoTuWeThFrSaSu

Sunday Dec 3 #

9 AM

Running warm up/down 7:59 [2] 1.3 km (6:08 / km) +11m 5:54 / km
shoes: Nike Zoom Air Pegasus 32

10 AM

Running race 1:41:08 [5] 21.09 km (4:48 / km) +319m 4:27 / km
shoes: Nike Zoom Air Pegasus 32

Half marathon in Tübingen. -2 °C and snow beside but not on the tracks. We had years with better conditions and years with worse conditions. Run 1,5 min faster than last year to a new personal course best time.
And the best
END OF SEASON

Saturday Dec 2 #

Note
weight:69.8kg

10 AM

Running 28:20 intensity: (4 @0) + (5 @1) + (1:04 @2) + (14:41 @3) + (12:26 @4) 4.71 km (6:01 / km) +158m 5:09 / km
ahr:142 max:159 shoes: Asics Gel-FujiTrabuco 4

11 AM

Workout 12:00 [2]

Friday Dec 1 #

Note
weight:69.2kg (rest day)

Thursday Nov 30 #

5 PM

Running 33:15 intensity: (3 @0) + (12 @1) + (4:36 @2) + (20:03 @3) + (8:21 @4) 5.32 km (6:15 / km) +116m 5:38 / km
ahr:138 max:158 shoes: Nike Free 5.0+

6 PM

Workout 10:00 [2]

Wednesday Nov 29 #

Note
weight:69.4kg

4 PM

Strength 45:00 [3]

Tuesday Nov 28 #

5 PM

Running 54:24 intensity: (3 @0) + (11 @1) + (1:55 @2) + (49:02 @3) + (3:13 @4) 9.81 km (5:33 / km) +117m 5:14 / km
ahr:137 max:151 shoes: Nike Flex 2014 Run

Monday Nov 27 #

Note
weight:68.6kg

2 PM

Strength 40:00 [4]

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