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Training Log Archive: Steffen

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running4 3:55:38 26.89(8:46) 43.28(5:27) 696
  Workout4 1:20:00
  Cycling2 1:09:03 12.7(11.0/h) 20.44(17.8/h) 278
  Strength1 1:00:00
  XC Skiing (indoor trainer)1 25:10 1.43(17:37) 2.3(10:57)
  Total11 7:49:51 41.02 66.02 974
  [1-5]11 7:49:08
averages - weight:68.2kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

Note
weight:67.1kg

11 AM

Running 1:24:04 intensity: (17 @0) + (15 @1) + (2:24 @2) + (27:43 @3) + (53:25 @4) 16.09 km (5:13 / km) +192m 4:56 / km
ahr:145 max:160 shoes: Nike Flex 2014 Run

7 PM

Workout 15:00 [3]

Saturday Oct 15, 2016 #

5 PM

Running hills 51:28 intensity: (14 @0) + (2:37 @1) + (9:07 @2) + (25:07 @3) + (10:05 @4) + (4:18 @5) 8.36 km (6:09 / km) +315m 5:11 / km
ahr:138 max:172 shoes: Asics Gel-FujiTrabuco 4

Running hills. 3x 400 m / 55 hm (2:20, 2:28, 2:25 min) +waqrmup/cooldown

Friday Oct 14, 2016 #

Note
weight:68.7kg

7 PM

XC Skiing (indoor trainer) 25:10 intensity: (8 @0) + (59 @1) + (14:52 @2) + (9:11 @3) 2.3 km (10:57 / km)
ahr:124 max:139

Workout 15:00 [2]

Thursday Oct 13, 2016 #

7 AM

Cycling 32:09 [3] 10.26 km (19.1 kph) +108m

To work. Coold and windy but not too bad.
4 PM

Cycling 36:54 [3] 10.18 km (16.6 kph) +170m

Back home. Still windy.
8 PM

Workout 15:00 [3]

Wednesday Oct 12, 2016 #

Note
weight:69.1kg

6 PM

Running 27:06 intensity: (3 @1) + (3:21 @2) + (14:01 @3) + (9:41 @4) 5.04 km (5:22 / km) +53m 5:06 / km
ahr:141 max:163 shoes: Walsh PB Elite Trainer

Little fartlek. Started the GPS too late. So maybe 500 m longer.
8 PM

Workout 35:00 [3]

Tuesday Oct 11, 2016 #

6 PM

Running 1:13:00 intensity: (4 @0) + (6 @1) + (4:49 @2) + (47:54 @3) + (20:07 @4) 13.78 km (5:18 / km) +135m 5:03 / km
ahr:140 max:161 shoes: Karhu Flow Trainer III

Monday Oct 10, 2016 #

Note
weight:67.8kg

5 PM

Strength 1:00:00 [4]

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