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Training Log Archive: Steffen

In the 7 days ending Jul 13, 2014:

activity # timemileskm+m
  Running3 3:21:10 22.07(9:07) 35.52(5:40) 648
  Workout2 45:00
  Strength1 35:00
  Total6 4:41:10 22.07 35.52 648
averages - weight:68.5kg

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MoTuWeThFrSaSu

Sunday Jul 13, 2014 #

Note
weight:68.3kg

11 AM

Running 1:17:36 intensity: (4:02 @1) + (45 @2) + (21:45 @3) + (49:46 @4) + (1:18 @5) 13.28 km (5:50 / km) +310m 5:14 / km
ahr:149 max:166 shoes: Nike Air Pegasus+ 29

Saturday Jul 12, 2014 #

Note
(rest day)

Friday Jul 11, 2014 #

Note
(rest day)

Thursday Jul 10, 2014 #

5 PM

Running warm up/down 15:59 intensity: (45 @1) + (36 @2) + (13:13 @3) + (1:25 @4) 3.13 km (5:06 / km) +41m 4:48 / km
ahr:139 max:149 shoes: Nike Free 3.0

Running intervals 28:13 intensity: (7:00 @1) + (2:44 @2) + (4:11 @3) + (11:13 @4) + (3:05 @5) 4.86 km (5:48 / km) +2m 5:47 / km
ahr:138 max:170 shoes: Nike Free 3.0

Intervals 6x 500 m (1:54, 1:56, 1:54, 1:53, 1:56, 1:53, 1:57, 1:49 min)

Running warm up/down 14:49 intensity: (1:28 @1) + (17 @2) + (2:31 @3) + (10:33 @4) 3.02 km (4:55 / km) +31m 4:40 / km
ahr:146 max:153 shoes: Nike Free 3.0

Wednesday Jul 9, 2014 #

Note
weight:68.7kg

8 PM

Strength 35:00 [4]

Tuesday Jul 8, 2014 #

6 PM

Running 1:04:33 intensity: (4:53 @1) + (4:17 @2) + (29:01 @3) + (26:22 @4) 11.23 km (5:45 / km) +264m 5:09 / km
ahr:142 max:162 shoes: Asics GEL-Fuji Trabuco G-TX

Wet and cold.
11 PM

Workout 20:00 [3]

Monday Jul 7, 2014 #

8 PM

Workout 25:00 [4]

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