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Training Log Archive: Steffen

In the 7 days ending Jul 1, 2018:

activity # timemileskm+m
  Workout6 2:16:00
  Running3 1:53:03 12.09(9:21) 19.45(5:49) 282
  Cycling2 1:08:51 12.79(11.1/h) 20.58(17.9/h) 284
  Orienteering1 37:31 3.86(9:43) 6.21(6:02) 2516 /17c94%
  Total12 5:55:25 28.73 46.24 59116 /17c94%
  [1-5]12 5:51:07
averages - weight:70.3kg

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MoTuWeThFrSaSu

Sunday Jul 1, 2018 #

7 PM

Running 17:59 intensity: (2 @0) + (21 @1) + (4:08 @2) + (10:59 @3) + (2:29 @4) 2.61 km (6:53 / km) +53m 6:15 / km
ahr:133 max:155 shoes: Nike Zoom Air Pegasus 32

Some coordination excersises.
10 PM

Workout 17:00 [4]

Saturday Jun 30, 2018 #

10 AM

Running intervals 24:39 intensity: (4 @0) + (4 @1) + (4:47 @2) + (8:45 @3) + (4:34 @4) + (6:25 @5) 4.11 km (5:59 / km) +70m 5:31 / km
ahr:145 max:173 shoes: Nike Flex 2014 Run

10x 30 s with 15 s brake (0.15, 0.13, 0.12, 0.12, 0.12, 0.13, 0.12, 0.10, 0.11, 0.12 km) +warmup/cooldown
10 PM

Workout 18:00 [2]

Friday Jun 29, 2018 #

6 PM

Workout 37:00 [4]

Thursday Jun 28, 2018 #

Note
weight:70.6kg

6 PM

Orienteering 24:53 intensity: (13 @0) + (9:24 @1) + (8:41 @2) + (2:10 @3) + (3:07 @4) + (1:18 @5) ** 4.54 km (5:29 / km) +14m 5:24 / km
ahr:119 max:168 spiked:12/13c shoes: asics GEL-Kanaku 2

Training race in Ludwigsburg. Didn´t always work as planed.

Orienteering 12:38 [2] * 1.67 km (7:33 / km) +10m 7:20 / km
spiked:4/4c shoes: asics GEL-Kanaku 2

Collect controls together with Jakob.

Wednesday Jun 27, 2018 #

7 AM

Cycling 31:04 intensity: (3:55 @0) + (8:08 @1) + (4:22 @2) + (10:02 @3) + (4:37 @4) 10.35 km (20.0 kph) +115m
ahr:119 max:158

4 PM

Cycling 37:47 [2] 10.23 km (16.2 kph) +169m
ahr:73 max:118

8 PM

Workout 22:00 [4]

Tuesday Jun 26, 2018 #

6 PM

Running 1:10:25 intensity: (4 @0) + (52 @1) + (6:39 @2) + (33:44 @3) + (29:06 @4) 12.72 km (5:32 / km) +158m 5:13 / km
ahr:141 max:160 shoes: Asics fuzeX Lyte

8 PM

Workout 12:00 [1]

Monday Jun 25, 2018 #

Note
weight:70.1kg

8 PM

Workout 30:00 [3]

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