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Training Log Archive: Steffen

In the 7 days ending Sep 23, 2016:

activity # timemileskm+m
  Running4 3:36:35 24.76(8:45) 39.84(5:26) 911
  Strength2 1:10:00
  Cycling2 1:05:38 12.77(11.7/h) 20.55(18.8/h) 283
  Workout1 30:00
  Total9 6:22:13 37.53 60.39 1193
  [1-5]9 6:21:58
averages - weight:67.6kg

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Friday Sep 23, 2016 #

Note
(rest day)

Thursday Sep 22, 2016 #

Event: Firmenlauf Aalen
 

Note
weight:67.7kg

5 PM

Running race 27:10 [5] 6.39 km (4:15 / km) +125m 3:52 / km
shoes: Karhu Flow Trainer III

Company run in Aalen. 1st time my company competes. There were a 5 k and a 6,5 k course. Run the 6,5 k course. We start some minutes after the 5 k race. Felt very starnge as I was alone after 100 m. After ~500 m there was one other guy coming up to me. Together we overtook the slow 5 k runners. Couldn´t follow the other guy in the end and finished 2nd. Nice.

Wednesday Sep 21, 2016 #

7 AM

Cycling 30:55 [3] 10.49 km (20.4 kph) +115m

To work.
5 PM

Cycling 34:43 [3] 10.06 km (17.4 kph) +167m

Back home.

Tuesday Sep 20, 2016 #

Note
weight:68kg

6 PM

Running 1:13:45 intensity: (13 @1) + (1:26 @2) + (30:22 @3) + (40:11 @4) + (1:33 @5) 13.57 km (5:26 / km) +218m 5:02 / km
ahr:146 max:166 shoes: Asics Gel-FujiTrabuco 4

Monday Sep 19, 2016 #

4 PM

Strength 35:00 [4]

Sunday Sep 18, 2016 #

Note
weight:67.2kg

11 AM

Running 1:04:23 intensity: (4 @0) + (12 @1) + (3:00 @2) + (24:19 @3) + (36:41 @4) + (7 @5) 11.57 km (5:34 / km) +271m 4:59 / km
ahr:145 max:164 shoes: Karhu Flow Trainer III

6 PM

Workout 30:00 [4]

Saturday Sep 17, 2016 #

11 AM

Running 51:17 intensity: (11 @0) + (1:07 @1) + (8:42 @2) + (23:07 @3) + (15:10 @4) + (3:00 @5) 8.31 km (6:10 / km) +297m 5:14 / km
ahr:140 max:174 shoes: Asics Gel-FujiTrabuco 4

Running hills. 5x 220 m/25 hm (@ 1:05, 1:04, 1:11, 1:12, 1:13 min) +warmup/cooldown
2 PM

Strength 35:00 [4]

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