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Training Log Archive: kurthu

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Cycling3 2:23:28
  Running3 1:52:52 10.6(10:39) 17.05(6:37) 211
  Orienteering1 46:56 3.91(11:59) 6.3(7:27) 130
  stretching1 10:00
  Total6 5:13:16 14.51 23.35 341
  [1-5]6 5:13:15

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MoTuWeThFrSaSu

Saturday Nov 26, 2016 #

2 PM

Running 54:40 intensity: (58 @1) + (21:57 @2) + (27:53 @3) + (3:52 @4) 8.55 km (6:24 / km) +129m 5:57 / km
ahr:128 max:144 shoes: Kinvara-7

Aggenbuehl - Birch - Otelfingen. Easy jogging, heavy legs.

stretching 10:00 [3]

Friday Nov 25, 2016 #

9 AM

Cycling (indoor trainer) 30:09 intensity: (1 @0) + (3:49 @1) + (25:17 @2) + (1:02 @3)
ahr:107 max:120

BBA, ergo bike, 3 hills.

Cycling (indoor trainer) 10:06 intensity: (12 @1) + (9:14 @2) + (40 @3)
ahr:116 max:128

Fitness test. 6 min @140 W -> 128 bpm.

Thursday Nov 24, 2016 #

2 PM

Running intervals 39:48 intensity: (27 @1) + (7:49 @2) + (16:34 @3) + (10:24 @4) + (4:34 @5) 6.5 km (6:07 / km)
ahr:136 max:158 shoes: Kinvara-7

Intervals on the track in Regensdorf. 6 x 400 m, 200 m recovery in between.

Wednesday Nov 23, 2016 #

Note
(rest day)

Tuesday Nov 22, 2016 #

1 PM

Running warm up/down 18:24 intensity: (12 @1) + (18:12 @2) 2.0 km (9:11 / km) +82m 7:37 / km
ahr:114 max:122 shoes: Inov 212

To the start of the O training near Ermatigen. Jogging/walking.

Orienteering 46:56 intensity: (9 @1) + (2:08 @2) + (14:56 @3) + (29:34 @4) + (9 @5) *** 6.3 km (7:27 / km) +130m 6:45 / km
ahr:142 max:150 shoes: Inov 212

O training Seerücken. Did M75 course of LOM.

Monday Nov 21, 2016 #

3 PM

Cycling (indoor trainer) 33:05 intensity: (4:23 @1) + (26:16 @2) + (2:26 @3)
ahr:106 max:121

Ergo bike, 3 hills.
9 PM

Cycling (indoor trainer) 1:10:08 intensity: (2:38 @1) + (1:05:51 @2) + (1:39 @3)
ahr:114 max:124

Ergo bike, one more time.

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