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Training Log Archive: Steffen

In the 7 days ending Jun 26, 2017:

activity # timemileskm+m
  Cycling7 7:00:20 74.87(10.7/h) 120.49(17.2/h) 1531
  Running1 55:47 7.15(7:48) 11.5(4:51) 205
  Strength2 50:00
  Workout2 45:00
  Total11 9:31:07 82.01 131.99 1736
  [1-5]11 8:59:59
averages - weight:67.5kg

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TuWeThFrSaSuMo

Monday Jun 26, 2017 #

7 AM

Cycling 31:00 intensity: (1:36 @1) + (7:59 @2) + (16:42 @3) + (4:43 @4) 10.49 km (20.3 kph) +117m
ahr:131 max:156

To work.
5 PM

Cycling 45:13 intensity: (2:13 @0) + (7:49 @1) + (14:00 @2) + (19:20 @3) + (1:51 @4) 12.28 km (16.3 kph) +242m
ahr:122 max:150

Back home with a stop at the gym.

Strength 25:00 [4]

Sunday Jun 25, 2017 #

2 PM

Cycling 1:57:00 intensity: (11:33 @0) + (36:48 @1) + (44:57 @2) + (23:42 @3) 31.51 km (16.2 kph) +348m
ahr:112 max:140

6 PM

Workout 15:00 [2]

Saturday Jun 24, 2017 #

Event: Essinger Panoramaläufe
 

Note
weight:67.2kg

11 AM

Strength 25:00 [4]

4 PM

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +5m 5:51 / km
shoes: Nike Zoom Air Pegasus 32

Running race 49:47 [5] 10.5 km (4:44 / km) +200m 4:20 / km
shoes: Nike Zoom Air Pegasus 32

Essinger Panaoramaläufe - Albuch light:
Over half a minute faster than last year. I didn´t ecpect that cause of my hard competition programm the last weeks. 3rd place (out of 29) in M35 and 31st (out of 499) in total.

Friday Jun 23, 2017 #

7 AM

Cycling 31:05 intensity: (9 @0) + (2:33 @1) + (7:52 @2) + (16:04 @3) + (4:27 @4) 10.53 km (20.3 kph) +130m
ahr:130 max:152

To work.
5 PM

Cycling 1:12:33 intensity: (11:40 @0) + (20:58 @1) + (28:39 @2) + (10:44 @3) + (32 @4) 17.05 km (14.1 kph) +308m
ahr:109 max:148

Back home with some extra km.
9 PM

Workout 30:00 [4]

Thursday Jun 22, 2017 #

Note
weight:68.2kg

7 AM

Cycling 29:59 intensity: (2:46 @1) + (6:29 @2) + (16:13 @3) + (4:31 @4) 10.51 km (21.0 kph) +118m
ahr:132 max:161

To work.
5 PM

Cycling 1:33:30 intensity: (5:33 @0) + (42:23 @1) + (36:26 @2) + (8:54 @3) + (14 @4) 28.12 km (18.0 kph) +268m
ahr:109 max:146

Back home with some extra km.

Wednesday Jun 21, 2017 #

Note
(rest day)

Tuesday Jun 20, 2017 #

Note
weight:67.1kg (rest day)

Playing all afternoon with my little niche. So not really a rest day.

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