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Training Log Archive: Steffen

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running4 4:48:32 30.96(9:19) 49.83(5:47) 688
  Cycling4 2:26:51 26.83(11.0/h) 43.19(17.6/h) 639
  Workout2 55:00
  Strength1 25:00
  Total11 8:35:23 57.79 93.01 1328
  [1-5]11 8:34:58
averages - weight:69kg

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MoTuWeThFrSaSu

Sunday Sep 10 #

1 PM

Running long 1:33:32 intensity: (12 @1) + (6:05 @2) + (1:10:26 @3) + (16:49 @4) 16.57 km (5:39 / km) +264m 5:14 / km
ahr:139 max:158 shoes: Nike Zoom Air Pegasus 32

6 PM

Workout 40:00 [4]

Saturday Sep 9 #

Note
weight:69.1kg

1 PM

Running 1:18:56 intensity: (9 @0) + (8 @1) + (2:34 @2) + (48:07 @3) + (27:58 @4) 13.21 km (5:59 / km) +280m 5:24 / km
ahr:142 max:160 shoes: Asics Gel-FujiTrabuco 4

Friday Sep 8 #

Note
weight:68.6kg

7 AM

Cycling 30:31 [3] 10.48 km (20.6 kph) +111m

To work.
4 PM

Cycling 47:00 [3] 12.12 km (15.5 kph) +232m

Back home with a stop at the gym.
5 PM

Strength 25:00 [3]

Thursday Sep 7 #

5 PM

Running intervals 49:51 intensity: (7 @0) + (2:47 @1) + (11:22 @2) + (18:05 @3) + (10:59 @4) + (6:31 @5) 8.27 km (6:02 / km) +25m 5:56 / km
ahr:138 max:172 shoes: Nike Free 5.0+

8x 500 m (1:47, 1:54, 1:58, 1:58, 1:54, 1:58, 1:54, 1:59 min) +warmup/cooldown

Wednesday Sep 6 #

5 PM

Running 1:06:13 intensity: (9 @0) + (13 @1) + (5:39 @2) + (57:44 @3) + (2:28 @4) 11.78 km (5:37 / km) +120m 5:21 / km
ahr:135 max:154 shoes: Nike Zoom Air Pegasus 32

8 PM

Workout 15:00 [3]

Tuesday Sep 5 #

Note
weight:69.4kg

Monday Sep 4 #

7 AM

Cycling 31:45 [3] 10.49 km (19.8 kph) +115m

To work.
4 PM

Cycling 37:35 [3] 10.1 km (16.1 kph) +181m

Back home.

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