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Training Log Archive: Steffen

In the 7 days ending Sep 17, 2018:

activity # timemileskm+m
  Running2 2:20:04 14.43(9:43) 23.22(6:02) 528
  Orienteering3 2:04:11 6.66(18:39) 10.72(11:35) 29733 /34c97%
  Workout2 40:00
  Total7 5:04:15 21.08 33.93 82533 /34c97%
  [1-5]7 5:01:23
averages - rhr:43 weight:69.3kg

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TuWeThFrSaSuMo

Monday Sep 17, 2018 #

Note
weight:69.3kg (rest day)

Sunday Sep 16, 2018 #

Event: Long Distance Champs Baden-Württemberg
 
8 AM

Orienteering 30:06 intensity: (9 @0) + (7:03 @1) + (10:55 @2) + (5:22 @3) + (6:37 @4) ** 1.87 km (16:08 / km) +40m 14:34 / km
ahr:124 max:163 spiked:6/6c shoes: VJ Integrator (2016)

Set controls.

Saturday Sep 15, 2018 #

Event: LRL Baden-Württemberg
 

Note
rhr:43

1 PM

Orienteering race 47:36 intensity: (13 @1) + (13 @2) + (18:04 @3) + (26:08 @4) + (2:58 @5) *** 5.49 km (8:41 / km) +177m 7:28 / km
ahr:148 max:174 spiked:15/16c shoes: VJ Integrator 17 StarStud

Didn´t get into competition mode. Don´t know if this come from my training week or the stress with our own competition on the same weekend.

Friday Sep 14, 2018 #

Note
weight:69.4kg

8 PM

Workout 15:00 [2]

Thursday Sep 13, 2018 #

5 PM

Running hills 47:22 intensity: (1:23 @1) + (10:56 @2) + (23:44 @3) + (6:26 @4) + (4:53 @5) 7.54 km (6:17 / km) +276m 5:19 / km
ahr:137 max:174 shoes: asics GEL-Kanaku 2

Running hills. 2x 500 m/70 hm (2:58, 3:12 min) +warmup/cooldown

Wednesday Sep 12, 2018 #

Note
weight:69.3kg

4 PM

Orienteering 46:29 intensity: (2:39 @0) + (13:30 @1) + (19:31 @2) + (9:41 @3) + (1:08 @4) *** 3.37 km (13:48 / km) +80m 12:21 / km
ahr:115 max:151 spiked:12/12c shoes: VJ Integrator 17 StarStud

Checked some control marks for our upcoming comp. So no map and no gps available.
6 PM

Workout 25:00 [3]

Tuesday Sep 11, 2018 #

5 PM

Running long 1:32:42 intensity: (4 @0) + (6 @1) + (6:27 @2) + (1:08:42 @3) + (17:23 @4) 15.68 km (5:55 / km) +251m 5:29 / km
ahr:140 max:156 shoes: asics GEL-Kanaku 2

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