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Training Log: Steffen

In the last 7 days:

activity # timemileskm+m
  Fieldwork2 4:21:17 6.52(40:06) 10.49(24:55) 201
  Running3 1:44:04 11.97(8:42) 19.26(5:24) 215
  Orienteering1 1:18:22 4.58(17:07) 7.36(10:38) 31413 /15c86%
  Workout1 35:00
  Strength1 30:00
  Total7 8:28:43 23.06 37.12 72913 /15c86%
  [1-5]7 8:28:18
averages - rhr:52 weight:70.2kg
«
2:32
0:00
SuMoTuWeThFrSa

Friday Jul 20 #

4 PM

Fieldwork 1:48:39 [3] 4.55 km (23:51 / km) +49m 22:38 / km
shoes: Salomon XT Shigarri

Thursday Jul 19 #

6 AM

Running 1:00:23 intensity: (8 @0) + (16 @1) + (1:45 @2) + (46:38 @3) + (11:36 @4) 11.53 km (5:14 / km) +115m 4:59 / km
ahr:140 max:156 shoes: asics GEL-Kanaku 2

Wednesday Jul 18 #

Note
weight:70.7kg

4 PM

Fieldwork 2:32:38 [1] 5.93 km (25:44 / km) +152m 22:49 / km
shoes: Salomon XT Shigarri

Tuesday Jul 17 #

6 AM

Running intervals 31:12 intensity: (7 @0) + (7 @1) + (3:38 @2) + (12:28 @3) + (10:41 @4) + (4:11 @5) 5.52 km (5:39 / km) +89m 5:14 / km
ahr:145 max:174 shoes: Nike Flex 2014 Run

Pyramide run 0.5, 1, 2, 3, 2, 1, 0.5 min with 1 min rest (@3:30, 3:44, 3:47, 4:34, 3:49, 4:12, 3:48 min/km) +warmup/cooldown
Normaly I run on more hilly terain but there were still a little climb.
8 PM

Workout 35:00 [3]

Monday Jul 16 #

Note
weight:69.7kg

5 PM

Strength 30:00 [4]

Sunday Jul 15 #

Note
rhr:52

10 AM

Running warm up/down 4:56 intensity: (10 @0) + (4 @1) + (16 @2) + (3:10 @3) + (1:16 @4) 0.92 km (5:22 / km) +11m 5:03 / km
ahr:139 max:160 shoes: VJ Integrator (2016)

Orienteering race 1:18:22 intensity: (1:04 @1) + (6:07 @2) + (30:29 @3) + (40:19 @4) + (23 @5) *** 7.36 km (10:38 / km) +314m 8:46 / km
ahr:143 max:170 spiked:13/15c shoes: VJ Integrator (2016)

Better course setting than last year but I still don´t like the map. Won M35 so maybe trip was OK.

Running warm up/down 7:33 intensity: (14 @3) + (3:05 @4) + (4:14 @5) 1.3 km (5:49 / km)
ahr:164 max:176 shoes: VJ Integrator (2016)

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