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Training Log Archive: Steffen

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running3 3:33:39 22.97(9:18) 36.97(5:47) 418
  Strength2 2:17:00
  Workout4 1:39:00
  Orienteering1 38:01 2.73(13:55) 4.39(8:39) 23515 /15c100%
  XC Skiing (indoor trainer)1 32:13
  Total11 8:39:53 25.7 41.37 65415 /15c100%
  [1-5]11 8:39:28
averages - weight:70.8kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

Note
weight:70.7kg

10 AM

Orienteering 38:01 intensity: (6 @1) + (12 @2) + (11:05 @3) + (25:41 @4) + (57 @5) ** 4.39 km (8:39 / km) +235m 6:49 / km
ahr:150 max:171 spiked:15/15c shoes: VJ Integrator (2016)

7 PM

Workout 37:00 [3]

Saturday Jan 20 #

10 AM

Running 1:05:50 intensity: (2 @0) + (13 @1) + (1:35 @2) + (29:14 @3) + (34:46 @4) 10.88 km (6:03 / km) +121m 5:44 / km
ahr:145 max:161 shoes: Asics Gel-FujiTrabuco 4

In the snow. Some parts went well some not.
1 PM

Strength 1:12:00 [4]

Friday Jan 19 #

Note
weight:71.1kg

10 PM

Workout 22:00 [3]

Thursday Jan 18 #

5 PM

XC Skiing (indoor trainer) 32:13 intensity: (12 @0) + (35 @1) + (22:30 @2) + (8:56 @3)
ahr:121 max:132

Very bad weather so stayed inddor today.
6 PM

Workout 10:00 [1]

Wednesday Jan 17 #

Note
weight:70.7kg

4 PM

Running 48:58 intensity: (5 @0) + (12 @1) + (46 @2) + (29:24 @3) + (18:31 @4) 8.75 km (5:36 / km) +5m 5:35 / km
ahr:143 max:151 shoes: Nike Zoom Air Pegasus 32

With my companies running group.
7 PM

Workout 30:00 [3]

Tuesday Jan 16 #

5 PM

Running long 1:38:51 intensity: (6 @0) + (16 @1) + (4:19 @2) + (1:04:03 @3) + (30:07 @4) 17.34 km (5:42 / km) +293m 5:15 / km
ahr:141 max:157 shoes: Nike Zoom Air Pegasus 32

Monday Jan 15 #

Note
weight:70.7kg

4 PM

Strength 1:05:00 [4]

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